Need some good ol' diet, cycle, and training help

[mxnick76]

Hey guys, just here to post a couple questio. iv been a memeber of this bord for quite some time but chose to absorb as much information as i coild before i posted any stupid questios. This has been by far the most informative board iv been a part of. anywho, here goes i best start off wit the stats:
age 19
6'
185 lbs
bf 10%ish
serious traing: 3 years

cycles: 1- deca 400mg/week and sust 500mg/week for 12 and

2-sust 750/week for 12, tren a 50mg eod for 12, d-bol 50mg/day for 6 and test p for 2 weeks at 50mg/day befor pct (weeks 13-15)

i did very good on these cycle but held alot of water throughout bringin me to well over 200 for most of the cycle. as of this summer i cut down to my current 185 and im just as strong as when i got off my last tren test and d-bol cycle. i am a bit of a hard gainer and find it hard to put on quality muscle and weight ithout going overboard on cals. i think i need a bit of help with my diet for my next upcoming cycle. my hope is to bring myself up to 200 and stay around or lower than 10% bf and not as much watter retention. so this cycle is going to be a bit of a lean bulk i guess. the cycle i plan on runing is:

week 1-12 test p 100mg EOD
week 1-12 mastron 100mg EOD
week 1-12 tren a 50mg EOD

i tried the bulking thing and i realized id much rather stay leaner and more fit than big and bulkie. its easyer to carry lean muscle and i have much more energy this way. My diet is pretty basic, i take in 3500 cals, 250 grams protien and 300 grams carbs daily, consisting of shakes, eggs, egg whites, beans whole wheat bread, brocoli, tuna pink salmo, pasta, and brow rice ( Im also a big fan of subways turkey breast wraps with no sauses and all the veggies i train 4 days a week with 4 days lifting and 2 days cardio hard for 20min. I wanna make th best of this cycle and would appreciate any input into it. im also thinking of tossing in some slin with my post workout meal and loading on the carbs. dose being slowly progrssive. heres some befor pics for some down the road compairison.

so my question is what do you guys think of the diet/traing/cycle/shape for my lean bulk goals?

[rhino1]

not bad maybe more calories of lean variety

[mxnick76]

so maby brining up the cals to 3800ish and maby a bulker protien and not an iso when on?i find that 3200 is just maintanacce cals for me i dont loose or gain there

[rhino1]

witht he slin pwo be sure you take 10 carbs/1iu of slin and like 100 grams sucrose and as much protein as you can get....DO NOT take in any fat....you will store it all with the slin...

[rhino1]

ask one8nine.....if your activity level is high id say you should push 4500...you already look like you have a fast metabolism....i think you can handle it...check your PM

[mxnick76]

thats the other thing, if i did slin id pretty much have to do t3 to keep lean. im a big fan of clen, i do great things on it but i seem to gain it back alot faster than if i cut without it

[Phate]

Hey guys, just here to post a couple questio. iv been a memeber of this bord for quite some time but chose to absorb as much information as i coild before i posted any stupid questios. This has been by far the most informative board iv been a part of. anywho, here goes i best start off wit the stats:
age 19too young, but since you've already started i won't hold your age against you
6'
185 lbs
bf 10%ish
serious traing: 3 years
your build is alot like mine, though i'm a bigger/fuller due a little more muscle mass
cycles: 1- deca 400mg/week and sust 500mg/week for 12 and

2-sust 750/week for 12, tren a 50mg eod for 12, d-bol 50mg/day for 6 and test p for 2 weeks at 50mg/day befor pct (weeks 13-15)

i did very good on these cycle but held alot of water throughout bringin me to well over 200 for most of the cycle.did you run an AI to help with this? as of this summer i cut down to my current 185 and im just as strong as when i got off my last tren test and d-bol cycle. i am a bit of a hard gainer and find it hard to put on quality muscle and weight ithout going overboard on cals. i think i need a bit of help with my diet for my next upcoming cycle. post your diet with as much detail as possible and what specific goals you would like and i'll help you fine tune itmy hope is to bring myself up to 200 and stay around or lower than 10% bf and not as much watter retention. so this cycle is going to be a bit of a lean bulk i guess. the cycle i plan on runing is:

week 1-12 test p 100mg EOD
week 1-12 mastron 100mg EOD
week 1-12 tren a 50mg EOD

i tried the bulking thing and i realized id much rather stay leaner and more fit than big and bulkie. its easyer to carry lean muscle and i have much more energy this way. My diet is pretty basic, i take in 3500 cals, 250 grams protien and 300 grams carbs daily, consisting of shakes, eggs, egg whites, beans whole wheat bread, brocoli, tuna pink salmo, pasta, and brow rice ( Im also a big fan of subways turkey breast wraps with no sauses and all the veggies i train 4 days a week with 4 days lifting and 2 days cardio hard for 20min. I wanna make th best of this cycle and would appreciate any input into it. im also thinking of tossing in some slin with my post workout meal and loading on the carbs. dose being slowly progrssive. heres some befor pics for some down the road compairison.

so my question is what do you guys think of the diet/traing/cycle/shape for my lean bulk goals?

questions/comments in bold

[rhino1]

check your PM

[Phate]

check your PM

i wonder whatever for??

[rhino1]

i wonder whatever for??

secret

[bbuilder]

Drop the cycle, train harder, and eat more. Bulk up, then try to cut down.

THEN finally after about 6 more years of the above, when you are old enough and 25 years older, work on your gear.

[0tolerance]

Drop the cycle, train harder, and eat more. Bulk up, then try to cut down.

THEN finally after about 6 more years of the above, when you are old enough and 25 years older, work on your gear.

see this is the kind of crap i was talking about in your other thread bbuilder.
ever thought that some peoples bodies grow faster than others..

[bbuilder]

No, that's not the case!!!!!!!

This KID is not at his hormones maturity.

Even you can understand this, if not let me know, I'll explain it again.

[rhino1]

No, that's not the case!!!!!!!

This KID is not at his hormones maturity.

Even you can understand this, if not let me know, I'll explain it again.

dude that is out the window...he has done multiple cycles...cant turn back now...may as well go on...

[mkrulic]

dude that is out the window...he has done multiple cycles...cant turn back now...may as well go on...

I dont know if that is true. the more he cycles the greater risk of not recovering I would think. I heard that this is more true when in teen years.

[mxnick76]

I dont know if that is true. the more he cycles the greater risk of not recovering I would think. I heard that this is more true when in teen years.

i do have respect for the cylce i go on, i get tested befor and after and wait proper lengths between cycles with proper PCT. as a month ago i was tested and everything came back with a 100% bill-o-health. i have never suffered any ill effects from cycling either sexually or physicaly other than some acne. if i had any reason to belive i was damaging my body i wouldnt be doing it

[mxnick76]

that 2 things that made the biggest difference for me was cutting out sugar and milk. as soon as i stoped eatin unnatural sources or sugar i felt so much better. i drank alot of milk befor and when i cut that out all the bloat i had just went away.

[mxnick76]

the part of my diet im having trouble with is when and where to include fats carbs a protiens. my day to day diet is vert similar (except for my once a week cheat days witch arnt that bad.)
6 am:
3 large eggs
3 egg white
20 grams whey protien
slice whole wheat toast
black coffee
930am:
protien bar
bannan
low fat cottage cheese
12
1 whole wheat bread
2 cups brow rice
200 grams lean turkey or chicken breast
3 pm
large can tuna with low fat mayo and rice cake
pre work out
1 cup baked bean
20 grams whey proteen
post workout
500 grams sole (best fish ever!)
40 whey proteen
coleslaw with no fat dressing
9pm
whole wheat toast with peanut butter
200grams turkey breast or chicken breast
11pm
20 grams whey protien

[Phate]

the part of my diet im having trouble with is when and where to include fats carbs a protienseat protein/carbs for every meal and fats will automatically be included in the meats you eat, or you can supplement with natty PB, flax oil, fish oil, etc... my day to day diet is vert similar (except for my once a week cheat days witch arnt that bad.)
6 am:
3 large eggs
3 egg white
20 grams whey protien
slice whole wheat toast
black coffee
cut shake, try omelet with 6 whites and 2 yokes, cut bread and add oatmeal
930am:
protien bar
bannan
low fat cottage cheese
cut protein bar, add tuna, chicken or some lean protein source, 50g worth, cut cottage cheese for now
12
1 whole wheat bread
2 cups brow rice
200 grams lean turkey or chicken breast
cut rice and add sweet or red potatos, cut bread
3 pm
large can tuna with low fat mayo and rice cake
cut rice cake and add sweet potatos
pre work out
1 cup baked bean
20 grams whey proteen
post workout
500 grams sole (best fish ever!)
40 whey proteen
coleslaw with no fat dressing
cut coldslaw, add good carb source, red potatos probably best with fish
9pm
whole wheat toast with peanut butter
200grams turkey breast or chicken breast
11pm
20 grams whey protien
cut whey protein(digests in 45min, no good for 8 hour sleep, add cottage cheese in here, its casein(milk) protein takes 8-12 hours to fully digest

thats some basic suggestions but should put you on your way

[bbuilder]

No, might as well quit now while he can still get an erection.

It amazes me that people on this forum can't read.

[bbuilder]

You are correct mkrulic, however some children on here think he GROWS FASTER THEN OTHERS!!!!!!

ha!!!!!!!!!!!!!!!!!!!!!

[mkrulic]

I think your diet might use help.
300+250 = 550
550*4 = 2200 kcals
so at 3500 there is a difference of 1300. 1300/9 = 144 grams that come from fat. that makes up 37% of the caloric intake. this might be a little high. how did you pick it? is this the testosterone advantage diet? how many times you eat per day?

[mxnick76]

I think your diet might use help.
300+250 = 550
550*4 = 2200 kcals
so at 3500 there is a difference of 1300. 1300/9 = 144 grams that come from fat. that makes up 37% of the caloric intake. this might be a little high. how did you pick it? is this the testosterone advantage diet? how many times you eat per day?

i try and eat every 2.5 hours, it took a while to get into the habit but its almost like a bio- clock thing now, my body just knows when to eat. iv never heard of the testosteron advantage diet, this is just something i came up with and hope to improve on for the best gains posible in the up coming months. i dont really know many people that know how to diet properly and thats y mines lacking so much knowledge. its tought to get a good diet together its something that i for sure over looked when i started training. whats the advantage of dropping rice over potatoes? i usta eat alot more potatoes befor but droped them in fear of starch content and turning into sugars???

[Phate]

i try and eat every 2.5 hours, it took a while to get into the habit but its almost like a bio- clock thing now, my body just knows when to eat. iv never heard of the testosteron advantage diet, this is just something i came up with and hope to improve on for the best gains posible in the up coming months. i dont really know many people that know how to diet properly and thats y mines lacking so much knowledge. its tought to get a good diet together its something that i for sure over looked when i started training. whats the advantage of dropping rice over potatoes? i usta eat alot more potatoes befor but droped them in fear of starch content and turning into sugars???

brown rice is just not a very good carb, it have phytotoxins that can limit protein synthesis and is not very nutrient dense

[rhino1]

what whould you suggest.....wheat pasta...sweat potatos...wheat breads???...I kinda like brown rice

[Phate]

what whould you suggest.....wheat pasta...sweat potatos...wheat breads???...I kinda like brown rice

sweet potatos
red potatos
barley
steel cut oats
most legumes

these are the staples,, then come the whole wheat things, then brown rice

[mxnick76]

sweet potatos
red potatos
barley
steel cut oats
most legumes

these are the staples,, then come the whole wheat things, then brown rice

good to know man thanks, perfect timing to im going to stock up the food supply tomorow! haha

[Phate]

good to know man thanks, perfect timing to im going to stock up the food supply tomorow! haha

personally i make it really easy on myself by eating the same things and keep the same foods in my apartment 24/7

water
chicken
tuna
light mayo
sweet potatos
grapes
apples
veges
fish
natty PB
steel cut oats
oat bran
FiberOne Cereal
Soy Milk
Cottage Cheese
Coffee
Splenda
tons of spices
salad

thats about it

[rhino1]

sweet potatos
red potatos
barley
steel cut oats
most legumes

these are the staples,, then come the whole wheat things, then brown rice

I like BARLEY! and HOPS!

[Phate]

I like BARLEY! and HOPS!

not exactly what i was referring too, and btw, you don't like the actual barley, you like the malt produced from it that provides a food source for the yeast during the fermentation process

[rhino1]

what about fat free milk????? is that ok...i always put it in my shakes...

[Phate]

what about fat free milk????? is that ok...i always put it in my shakes...

no, lots of hidden sugar, about 12g for most brands, try light soy milk, very creamy and very little if any sugar

[rhino1]

like silk soy milk?

[Phate]

like silk soy milk?

yeah, though personally i like 8th continent light soy milk, its 50cal per cup and has only 2g of sugar and 6g of protein, compared to skim milk which has 90cal per cut and 12g of sugar with 7g of protein

[TranscriptionFactor]

not trying to hijack thread, but are soy products/soy protein/tofu/soy milk ok? I had heard something about phytoestrogens acting as Estrogen, or inhibiting Test, not sure..?

[Phate]

not trying to hijack thread, but are soy products/soy protein/tofu/soy milk ok? I had heard something about phytoestrogens acting as Estrogen, or inhibiting Test, not sure..?

yeah, there was a debate about phytoestrogens and isoflavones, but it would take a good amount of soy to produce any drastic changes, i think something like 10-12 cups per day before measurable changes are evident, so i don't worry too much

[TranscriptionFactor]

cool, thanks. You rule Phate.

[Phate]

cool, thanks. You rule Phate.

btw, i think it mentions it somewhere in nark's diet thread if you want to check that

[mxnick76]

thanks for the info phate