first cycle - bulking; please review my diet
Please review my daily diet. I am currently on my first cycle of test c for 12 weeks (just ending week 4). I am 35 yrs old, weigh 192 lbs (up 12 lbs since start of cycle) and 6’3” tall. Looking to bulk up, but would prefer lean bulk. Thanks in advance.
Between 1 – 2 gallons of water per day
-
6am:
a. 30 g protein shake
b. 2 cups of coffee w/ skim milk (no sugar) -
7:30am:
a. 2 hard boiled eggs
b. 1 banana
c. ½ cup oatmeal -
10am:
a. natural peanut butter and jelly sandwich (thick on the pb)
b. apple -
11:30am:
a. ½ cup oatmeal
Workout
-
1pm:
a. post-workout shake (40 grams of protein) -
2pm:
a. 16 ounces (chicken or steak or tuna)
b. 1 apple
c. 1 banana
d. carrots and celery -
3:30pm:
a. 30 g protein shake -
5:30pm:
a. salad – light dressing or vinegar
b. chicken, steak or fish
c. vegetable (steamed – no salt or butter)
d. baked potatoe or brown rice -
8pm:
a. ½ cup fat free cottage cheese w/ fruit
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One thing I notice...your last meal is at 8pm, then you don't eat again until 6 am. That's 10 hrs. Get some casein protein before you sleep, it's slow digesting .
Thanks Ludwig. My thought was the cottage cheese would work the same way.
It will. Cottage cheese is mostly casein, then a little bit of fast digesting whey. The only thing to keep in mind with cottage cheese is that it is high in sodium. If that's not a concern, have at it. I prefer the casein.
You might wanna add in some quick acting carbs with your post work out shake.
Heres a good one to use and its cheap at 10lbs for $23 and will prolly be your best bang for your buck. http://www.bodybuilding.com/store/now/dex.html
Here one that is waxy maze pwo carb mix 10 lbs for $38 http://www.bodybuilding.com/store/jsn/glycocharge.html
I also like to use Universal Nutrition Torrent or MHP Dark matter if im not already using the now dextrose or John Scot waxy maize.
silverback89get ride of the pb n j and add greek yogurt you want quality protien.
talk to the sarge he is the resident guru on diet sgtstedanko always happy to help
me personally I eat every 2 hours.
sarge x2
every 2 hrs x2
agrreed
thanks guys, i have an email into the Sgt!
Ive gained some fat but expected to..
Im only 5'11" and im taking in
400-500g protein
400-700g carbs
5k-6k calories
100-170g fat
40-60g sugar
That's some serious fucking calories. I can hardly eat 3000 calories a day...just insane.
Thanks, do u mind putting up an example of your daily meals?
did this quick so i might have left some things out..but this will give you a basic idea of what i have daily..some days more... like i said between 5k-6k calories somedays i am hungrier or bored more lol..
0600-ON pro complex 60g protein
0730-2.5 cups oats+one scoop on pro complex for flavor(or muscle juice one scoop)+extra 30g protein
one whole bagel+two tbl spoon low fat cream cheese
two large bananas
0930-ON pro complex 60g protein or weight gainer depending on day
1130-10-16oz chicken tenderloins(favorite)+some sweet taters usually
some type of cheese
1230-prelift-one scoop ON pro complex+cup of oats
1330-postlift-one scoop ON pro complex+fruits
1430-usually beef at this time 96/4 10-12oz sometimes with manwich mix(i know its no good but)
cheese again+taters or some wild brown rice
1630-pasta usually and another 10oz of tenderloin chickens.
1830-another scoop of ON
2000-2030-small 6oz of lean meat whatever i cooked usually cook in three day spurts.
2130-casein protein
support supps
omegas 3,6,9
animal pak multi vitamins two paks a day
tri-flex joint supps
saw palmetto
ON pro complex whey
off brand casein whey
muscle juice 2600 weight gainer(bulk only 1060cals with water)
1-2 gallon water depending on day