Hey There

Just want to share my 120 day mass plan and maybe someone have some ideas or good meals to share with me.

The focus here is on the meal plan but I will shortly talk about my training split and my coming cycle.
I don't post mg's because this shouldn't be an advice or misleading for ppl new to AAS.

So my training split looks like this :

Monday - Chest
Tuesday - Back
Wednesday - Off
Thursday - Shoulder
Friday - Arms
Saturday - legs
Sunday - Chest ( repeat from beginning)

So it's a 5 Split 6 times a week with about 5 exercises per muscle group.
I do cardio every day in the morning for 15 to 25 minutes depending on my weight gain/loss.

I will cycle this while bulking:

Day 1-30 Oxymetholone
Day 1-90 Deca
Day 1-120 Susta
Day 1-120 HGH

Day 1-120 Roaccutane
Day 1-120 adex
Day 1-90 Caber ( just if needed)
Day 1-110 HCG ( 2x week)

After this I will lower test and add 8 week cut cycle but that's a different thing now.

So now to my supplementation first:

• Whey
• BCAA
• Omega-3
• L-Glutamine
  -Casein
• Maltodextrin
• Dextrose
• creatine

I will use 3 shakes a day each with 500ml Water.

1. 30g Whey/50g Malto/ 10g BCAA first thing in the morning
2. Fast acting carbs and di-tripeptide supplements-> intra workout
3. 40g Whey post workout

Now to my meal plan the most important thing.
I will eat 6 solid Meals a day every 2-3 hours.
Will look something like this:

1. Meal

3 Whole Eggs
5 Egg-Whites
300g Rice ( cooked)
85g Turkey

2. Meal

225g Turkey/Chicken
300g Pasta
150g Tomatoes ( for sauce)

3. Meal Shake

200g Berries/Fruits
500ml Water
80g Oatmeal
30g Whey
15g Almond Butte

4. Meal
   225g Chicken
   5 Tortillas (corn or whole wheat)
   50g avocado
   (Tomatoes/Onions/Salad)

5. Meal

225g Beef or Fish
300g Potstoes or 300g cooked rice
Green Salad with Balsamico and olive oil

6. Meal

7 Eggewhites
1 Banana
50g Oatmeal
30g Whey
30g Almond Butter

Or low fat sour cream with berries, Oatmeal, low fat milk and Whey.

( I will add vegetables to 2 meals a day )

So my question is does anyone have some tips to improve my plan or maybe would change something to get better results.

My plan is to add 8kg of weight wich should be about 3-4kg muscle and the rest bodyfat :/

So if anyone has some advice please let me know.

Thx NGaKo

EDIT:

The 6 Meals without supplements and shakes are about 4000 calories which are in form of

• 78,5g Fat
• 426g Carbs
• 376g protein

EDIT:

So what I found And understand is this:

You need to time your macros around the training really good to get the most out of your training and get a high insulin and enough glucagon and aminoacids.

So 45-60 mins pre workout a solid meal with 50g fast acting Carbs and 40g Di-Tripeptides do. get a higher insulin so your body can transport the aminoacids and glucagon to your muscles. ( what insulin does)

15min pre workout I need to get 40g fast acting Carbs and 20g fast acting protein which is for holding your insulin high and having enough glucagon and aminoacids for your body available.

Intra workout I need a shake with some fast acting carbs and some more Di-Tripeptides to hold the high insulin trough the workout and get a high insulin sensitivity. Also you can hold you cortisol levels low so your body won't take aminoacids and glycagon out of the muscles or at least a lower amount.

After workout you need another protein shake with about 35-40g fast acting protein because you still have high insulin levels and your cortisol levels are lower then when not adding these nutritions around your workout.
So this leads do faster transport of Di-Tripeptides to your muscle.

All this leads to more energy more reps and longer training if you time them correctly.

I hope you see I'm really here to ask some questions and to learn and for sure I will learn and grow.

So what I know is that Carbs placed good pre/intra/postbwo bout you have better metabolism.
You need the high insulin and the Di-Tripeptides to hold your cortisol low while training and this leads to a lower energy use from your muscle and you add all these to your body so you use the nutritions you eat/drink instead of using protein and glucagon from ur muscle cells to get the energy.
So I need to manage my carbs around my workout and lower them at the evening/night and get higher protein instead
Also I need to add some healthy fats

P.s. I'll get these di- and tripeptides mostly through eggs or casein ( milk protein )

Edit: for sure I have tamoxifen and clomid on hands all the time but I thought this would be normal when talking about cycles like this and meal plans.
Sorry forget to add Tamox and clomid and also whole PCT but I was focusing on my meal plan not on my cycle that's a different thing .

Edit2:
I will lower carbs over all and add some protein instead.
And like you said I start at a lower calorie intake over all and will adjust it to my results.
I will also add some more whole wheat products with slower acting carbs at the morning and at the evening.

And about the drugs I need to say I start low and work my way up I don't run them all time high.
That's what works for me pretty good after being off for a few months.

Edit 3:
I decided to use this plan just for 8 Weeks straight. Then switching meals out and go for lower carbs/sugar to avoid that insulin sensitivity.
I don't know exactly what my meal plan looks like after this 8 weeks but will definitely lower calories intake over all for st least 4 weeks.
Lower carbs, higher healthy fats, high fiber foods and some high quality dairy products is what i will go for.

After these 4 weeks I going to up calories again for 8 weeks and I'm done after total of 20 weeks.

Training will be adjusted.

I know it's still not perfect but I got some really good tips and ask you for more tips/advice for meal plan and food timing.

Sorry for long post.

Spezial Thanks to giardap for pushing me the right was.
And thanks to all others who have me some opinions/tips.