lean gain diet? need a little help...

[the big 1]

Stats-
20yrs old
193 lbs
15% bf
5 foot 9.5 inches

BMR-2015kcal TDEE-3475kcal + 500kcal for mass gain

Goal-220 lbs at 10-15% bf

Fat Free Mass-165lbs Fat Mass-28.9lbs

I think if i based my diet around my tdee i would add to much sloppy mass due to the way my body reacts to carbs, so to counteract this i do cardio 3 times a week on top of a 6 day bb routine, i want to get to my goal wieght without gaining extra fat (lean gain), here is my idea of a diet, is it wrong? help from any one is much needed, cheers...

Meal plan idea...

Meal 1-8.00am
2 whole eggs and 4 egg whites cooked in olive oil
22grams of whey (syntha-6)
A bowl of porridge
Pro-60g Carb-70g Fat-13g

Meal 2-11.00am
2 chicken breasts
Brown rice and bbq sauce
Handful of raw mixed nuts
Pro-60 Carb-70 Fat-13

Pre workout 12.01pm
N.O. explode

Train from 12.30pm till around 1.45pm-2.00pm ( its always hard to leave for me!)

Post workout (meal 3) 2.05pm
44 grams of whey (syntha-6)
1 bannana or/and gatorade and sum nuts
Pro-60 carbs-70-60 fat-13g

Meal 4- 4.30-5.00pm
Large steak/fish/chicken/turkey cooked in olive oil
With brown rice or sweet potatoe
Pro-60 carb-70 fat-13

Meal 5- around 8.00pm
2 boiled eggs, 1 chicken breast and handful of nuts
Pro-60g Fat-13g

Meal 6- before bed around 11-12pm
option 1- 44grams of whey and some nuts.
option 2- 2 low fat beef burgers cooked with olive oil and cottage cheese
Pro-60g Fat-13g

Daily macros
Pro-360 (1440kcal) carb-280 (1120kcal) Fat-78g (702) total kcal is 3262
I take away carbs and put fats in there place here and there for bloat reasons
protien always stays the same. What you guys think on this diet?

[the big 1]

heres me...

[nonotone]

----

[the big 1]

Thanks, ile try upping my carbs and see how i go.
I take glucosamine and cod liver oil tablets, 3 times a day.
I cook all my meats in olive oil.
I also eat lots of raw nuts.
Is this addiquite?

[the big 1]

Anyone else got ideas?

[**TOP**]

Take away nuts PWO try to have as little fats as possible there.

[the big 1]

Take away nuts PWO try to have as little fats as possible there.

thankyou.

[**TOP**]

thankyou.

Anytime.


Is your avatar shawn ray?

[**TOP**]

Also i think it should be mandatory that when you log on for the first time ,you cant post until you have watched this and a few others but this one came to mind! It would save alot of finger tappin!!


http://forums.steroid.com/showthread.php?t=323516

[the big 1]

Thats a brilliant set of videos mate thanks alot.

[the big 1]

Anytime.


Is your avatar shawn ray?

Dexter jackson

[**TOP**]

Thats a brilliant set of videos mate thanks alot.

No prob!!

[the big 1]

so is this diet all good for my goal then???

[chubbsub]

-syntha-6 is not a good pro blend IMO...too much miscellaneous fat and carbs (from the whey concentrate)....this shake could bloat you

-no fruits or veggies?

-skip the nuts PWO

-6 day routine? what's the split?

[the big 1]

1 muscle group a day

Day 1 - Chest and cardio
Day 2 - Legs
Day 3 - Back and cardio
Day 4 - Shoulders and traps
Day 5 - Arms
Day 6 - calves, abs and cardio
Day 7 - Rest

[the big 1]

Prehaps i should sub some of my rice with veggies.

[the big 1]

Cut down a little on the protein, aim for 50g every meal instead of 60g. I think you should bump the carbs up to 350g and and the fat is good. Don't worry to much about bloat. It's not like you are eating 5000 kcal here. Are you on a cycle? *

How are you getting your EFA's? - I hope you are taking ***** 3 capsules?

For the last meal; in option 1 the protein should be casein protein, as it is in cottage cheese. Why not just have cottage cheese for that meal?

* No im not on a cycle yet, i consider myself to be to young.

[**TOP**]

* No im not on a cycle yet, i consider myself to be to young.

Yet it sounds like he is wise beyond his years!!!!

[the big 1]

Yet it sounds like he is wise beyond his years!!!!

LOL! yeah, i try to be!
Interestingly though, i have loads of friends my age and even younger who have cycled and made good gains, but they never keep them gains coz they have no idea of calorie intake for maintaining muscle.

Me personly, i have a desease called ulcerative collitus; in which my gut produces to many anti bodies to heal an infection that doesnt even exist, the result of this is multiple ulcers in the large intestine (colon).

I get perscribed cortic steroids for this when it flares up, or when i start to pass blood. I've been researching the use of anabolic steroids and testosterones for my condition. I found that testosterone can build/strengthen up the imune sytem, which could help, considering it is an imune wasting desease.
I've also heard that compounds like deca can also help imunity.
There's also other steroids that increase feed capacity that would be very benifitial towards my complaint.

Im considering cycling once im 21 maybe 22, which some would say is to young, but i already have to take steroids (crap ones which make me fat), so i may aswell take ones that will help me in looking good and being strong, rather than fat ( and prone to acny and loads of other nasty shit )

I could make up a hundred and 1 different excuses to be able to cycle to young, but the vets will always say the same thing, to young, to unexpierienced and to undeveloped. I respect these comments and choose to abide by good advice, BUT, when you think of the bad sides i can get from the doctors meds, and wiegh them up with the sides from AS'S, the risk factors are similar, So i think if i cycle at 21/22 with AS'S, my health will be similar in later life due to the fact i have to take steroids any way.

lol, am i still talking...

[**TOP**]

LOL! yeah, i try to be!
Interestingly though, i have loads of friends my age and even younger who have cycled and made good gains, but they never keep them gains coz they have no idea of calorie intake for maintaining muscle.

Me personly, i have a desease called ulcerative collitus; in which my gut produces to many anti bodies to heal an infection that doesnt even exist, the result of this is multiple ulcers in the large intestine (colon).

I get perscribed cortic steroids for this when it flares up, or when i start to pass blood. I've been researching the use of anabolic steroids and testosterones for my condition. I found that testosterone can build/strengthen up the imune sytem, which could help, considering it is an imune wasting desease.
I've also heard that compounds like deca can also help imunity.
There's also other steroids that increase feed capacity that would be very benifitial towards my complaint.

Im considering cycling once im 21 maybe 22, which some would say is to young, but i already have to take steroids (crap ones which make me fat), so i may aswell take ones that will help me in looking good and being strong, rather than fat ( and prone to acny and loads of other nasty shit )

I could make up a hundred and 1 different excuses to be able to cycle to young, but the vets will always say the same thing, to young, to unexpierienced and to undeveloped. I respect these comments and choose to abide by good advice, BUT, when you think of the bad sides i can get from the doctors meds, and wiegh them up with the sides from AS'S, the risk factors are similar, So i think if i cycle at 21/22 with AS'S, my health will be similar in later life due to the fact i have to take steroids any way.

lol, am i still talking...

Keep respecting these comments for they are true! Im a lifetime natural and ive come a long way without the sauce,you can do it also.If i were to take AAS when i was at your stage i would have been a fool because there are many potholes that i didnt know needed to be filled in before i drove the long journey(Diet,cardio,respect,training and alot of others) I strongly advise against the use of AAS until you understand how your body works and you have a grasp and a well-rounded knowledge of whats for you,we dont want you to become another Bozo statistic....TOPHER