+ 1 Please have a look at my Diet
Hi Folks, im a newbie on here starting in to his first cycle and was hoping you guys would have a look at my diet. My goal in to put on lean mass over this 12 week test E only cycle. I would love to gain 10 - 15 pounds.
im 42
6 ' 4
190 lbs
bf 15
Im basically long and skinny...
Meal 1 : 5 eggs and 1/2 a bagel
GYM
Meal 2 : low fat low carb protein shake (40g protein) Banana - Coat of Oats- teaspoon honey
Meal 3 : 2 chicken breast steamed and 250 gs Spinach : Teaspoon Butter
Meal 4 : Low fat low carb shake (40 g protein) Banana NO OATS
Meal 5 : 400gms Beef mince ) steamed with a bag of rocket and 50 gms of Cashews
Meal 6 : 8 oz steak fired in cocunut oil with some green veg.
I can pretty much stick to this i will altenate meal 6 with Salmon EOD, also take fish oil supps and multivitamins....,.
is this to much or two little to make some lean gains? all comments appreciated.
j
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You have some great source of protein but would increase the complex carbs as stated. Have some pasta, sweet/baked potatoes, oatmeal, rice, etc. If you are skinny, you can definitely get away without being too strict. Definitely increase the carbs, eat a lot more without being so strict.
eat everythin loads ground beef ,chicken ,tuna ,cottage cheese ,turkey ,protein with every meal ,as you said your long and skinny ,really i would eat everything ,alot of those meals above i would use as snack
+1 for your manner and have good paddys day bro.
Maybe some oatmeals , sweet potatoes and more complex carbs in the mix
Also if you could replace one shake with another 6-7 oz portion of meat that would be more ideal as I don't really advocate more then one protein shake per day but that's just me
Even better both shakes and the a few meat meals per day
its around 100 g of fat !!!!!!!!
So at 9calories per gram that is 900 calories from fats per day
And with 3400 cals per day average that's about 26-27 % of your daily calories from fats
Lean gains get that to 20% fat calories or less
40/40/20%
Or
50/40/10%
Macro %
Proteins/carbs/fats per day
thks gator...
cheers Braxbrah, I just bought me an app that worked it out... im on 3400 cals (to low) 320 g protein (maybe ok) and 240 g carbs (probs to low)..... give it a shot now lads.. i need a shit load more of cals in there for a start..... Gona get some brown rice and pasta in there too.
Your protein is WAY too high in comparison to your fats and carbs. Your carb intake honestly needs to be doubled if not TRIPLED. Also add another 100g of fats. Fats are awesome.
I have had a temporary diet where i was consuming almost 270g fat a day, and I got EXTREMELY lean. People get afraid of fats and try to not eat as much. You need to understand biology, but some fats actually cause more fatloss in themselves.
Thnks a lot!! i am gona do 2 cups of oats a day. get some sweet potatoes in there and add some pasta.. that should get the numbers up. thnks for your input. jon
Whats the macros of all this?
Drives me nuts...people always post what they eat on this forum but not what it amounts to, thats the most important thing. How many carbs, fats, protein is it and at what calories?
Thks for all the comments, i shall just move my desk into the kitchen ;-)
Ye just think how much you have to eat to gain 15lbs in 12weeks, it would be very difficult which is why you have to cram in as many cals as you can all day, its going to be a challenge but its good to see you planning it before you try it.
Thks CA, noted.
Where's your complex carbs? Rice, pasta, sweet potatoes, oats etc.
You won't grow on your current diet, calorie and carb increase required.
Thks SDM.... noted and diet will be altered.....i do a cup of oats in the shake but you recon i need to up the carbs and the cals? I can defo do that. Thks for your input.
No problem mate. Just up the food, at 6-4 and 190lbs hell I don't even mind you eating a few cheat meals as long as you eat. If you start cycling with gear, you're going to need to eat twice what you're currently consuming to produce results. Complex carbs are key for you here, just not too late in the day or that 15%BF will creep up.
Drop me a line if you need any further help.
appreciate your help... good to know this on week 1 as opposed to week 12, and wondering why im not improving. Im going to put another meal in there somewhere. and lash in to the rice and pasta. i suppose brown rice is the way to go? i will try and get all the carbs in before 6ish......
its funny you think that youre eating like a animal but in fact your only pissing against the wind!!
You make your gains in the kitchen mate, food is so much more important than people realise. The main reason why people fail with cycles and then blame their gear is food.
Yes on the brown rice, go for wholewheat pasta etc. You can eat white rice, but long grains are better (basmati etc), I don't tend to bother and just stick to brown as I'm a greedy git and eat anything.