Diet Critique

[dave84]

Ok I'm 5.11, 82.5 kg and thats up from 73kg 5-6 weeks ago at the start of my cycle. I am running test enanthate 500 per week, deca 200 per week and was doing 30mg ed of dianabol first 28 days.
So this is a diet ive developed after watching the Milos Sarcav videos posted on here, secrets to nutrition. This amount of calories seems a little low to me when bulking but according to his calculations it shoudl work and another fella has told me ill just get fat if I eat much more than that.

So what do you guys reckon??

Meal 1 - Homemade Shake
30 grams raw oats
45 grams protein powder
handful of kale
200 ml of < 1% milk
teaspoon of cocoa powder
363 calories 5g fat, 30 g carbs, 52.1g protein, 8 from oats so figure probs use up to half of those so maybe true number more like 52g.

Meal 2
5 oz cooked chicken breast friend in oil with spring onions and parsley
40 grams sunflower seeds
half tablespoon soybean oil(usually get sunflower others are very expensive here)
fat 37.6g, carbs 7.5g, protein 51g total calories 565

Meal 3
5 oz cooked chicken breast friend in oil with spring onions and parsley
Take multi vitamin
388 calories 17.9g fat, 0.7 carbs, 52.6g protein

meal 4
tuna in water or brine 150g with some kale tomato and other bits of salad with either a healthy fats dressing of same value as/or the below seeds
40g sunflower seeds
387 calories 20 g fat, 7.5 carbs, 48.1 protein


Meal 5 split into 3
pre workout
13.5g carbs, 57 calories

during workout
half banana
13.5g carbs, 57 calories

post workout
banana and half
60 grams protein powder
Take Amino Acids
378calories 2.2 fat 40.9 carbs 56.2 protein

Meal 6
5 oz cooked chicken breast friend in oil with spring onions and parsley
337 calories 17.7g fat, 0 carbs, 42g protein

Meal 7
150g tuna
3 egg whites
210 calories 0.5 fat, 0.7 carbs, 50 protein

Total Protein: 351.9 grams 51%
Total Carbs: 113g grams 16%
Total Fats: 100.9 grams 33%
Total Calories: 1407.6(P) + 452(c) + 908(f) = 2767.6

[**TOP**]

What are the goals you are after?

[dave84]

Lean muscle gain, as much as possible during the cycle, a bit of fat gain is acceptable.

[elpropiotorvic]

Why not add bcaa To preworkout?
I would replace meal 1 for real food with eggwhites and a type of meat for protein release and
postworkout I would have real food but that's just cause I don't like to rely much on the shakes... Only 27 g of pro pre workout on water on empty stomach with 50 mg of caffeine ... But I workout early in the morning...

[dave84]

Hrmm honestly id like to keep eggs to a minimum, ive never eaten them my whole life and i think my body really has a hard time digesting, the smell is unbelievable if i eat morre than about 3... Bca pre workout and post workout? Also i really do like having the shake for breakfast when I wake up but if you guys think its not good ill change.

[dave84]

Hrmm sooo many users but sooo little feedback

[**TOP**]

How old are you?

[dave84]

25 years old

[**TOP**]

Well first off you need to smacked for waiting so late after the cycle to come in here! But im sure you know that! As for the diet stick to what you have written it looks decent! I would cut the amino acids OUT of the PWO shake and drink them while you are working out,its kinda useless to use in conjuction.

And
Explain this?


Meal 5 split into 3
pre workout
13.5g carbs, 57 calories

during workout
half banana
13.5g carbs, 57 calories

post workout
banana and half
60 grams protein powder
Take Amino Acids
378calories 2.2 fat 40.9 carbs 56.2 protein

[dave84]

hrmm ok thanks very much for your feedback!! I know ive left it late but previously I figured just eating 1lb of protein per pound i weigh and eating as many carbs as I could would do the trick!!

Ok on milos sarcavs vids he says to only take carbs for breakfast and then before during and after your workout. So I figured pherhaps split some bananas up between the workout? I cant get dextrose here unfortunatly. Also I added sugar to my post workout shake last night instead of a banana, figured it would get used faster. Good idea?? If so should I use around the same amount of carbs worth of sugar that the banana gives??

On another note ive been feeling quite lethargic today, second day running this diet. Im hoping this is a temporary feeling of getting used to low carbs and using fat as energy.

[dave84]

so is this diet good for me to get optimal muscle gains or would I be better adding more carbs or more fat? Just seems low to me :P Im not worried about a bit of fat as long as its not more than muscle and i can easy lose that after.

[dave84]

just weighed myself 2 days into this diet im down 1.5 kg... guessing thats cause the food im eating weighs less than all the rice I was consuming before but a little worrying. Will keep at it a few days before i resort to adding potatos and rice, terrified ill waste this cycle and id rather do a dirty bulk than gain nothing at all.

[EZ E]

Your carbs do seem a bit low for bulking. I would drop 50g protein and add it back w/ rice.

[dave84]

Sounds good to me cause its cheaper :P Anyone else agree?

[**TOP**]

you weigh around 181 right? And your protein is 351 grams a day,thats 2 grams per pound you could drop the protein slightly,bump carbs up a bit,and keep fats the same. IMO the best starting default diet for you would be 40/40/20. As far as the sugar PWO i highly advise against it!! If you wanna add carbs make it a potato or maybe some maltodextrin. But straight up sugar is not something you shouldnt EVER take in your daily diet IMO of course.There has been a study shoing that the use of a protein hydrolysate alone was enough to increase protein synthesis after exercise and that the addition of carbohydrates did not further increase protein synthesis. So in a nutshell dont use the table suga!!!

[dave84]

Ah ok thanks very much So erm I think im pretty much good to go but erm another question. Would a banana be ok like my original idea in the shake? As well as a pre and during workout banana to keep simple carbs steady throughout the workout?

[dave84]

oh and is 40/40/20 protein/carbs/fats?

[**TOP**]

oh and is 40/40/20 protein/carbs/fats?

pro/carb/fat yes! and as far as the banana goes do it.See what happens let it run for 1.5-2 weeks and see how you feel about it then!

[dave84]

Well felt ok in workout today. Had a banan 45 mins before, then one 5 minutes before then one with my whey after workout. Still im alarmed by my weight loss, think maybe its stopped but I want weight gain!!

[EZ E]

I think you have enough calories to grow. Are you getting hungry before your next meal? If so than add a little carbs (or fat). I wouldn't make any drastic changes, you don't want a bunch of slop imo..