+ 1 How does my diet look for my goals?
My goals are to gain lean mass --> 190 @ 9% BF (this is a goal of my future work, not necessarily just this cycle)
My diet is on work out days (c/f/p) 357/79/385 - total calories 3664 (carbs focused around working out)
My diet on off days will be (c/f/p) 223/62/362 - total calories 2904
My TDEE as reported by BodyBugg is roughly 3000 over a 7 day period - However I feel this is a big inflated as I have been cutting recently and feel my metabolism has slowed slightly, So I will assume that my TDEE is 2850 Roughly, because at 2600 I was still losing about .5 a week.
I will work out 4 days a week doing an Lower/ Upper/ Lower /Upper split focusing on 8-12 rep range and focused on big compound lifts
I will do light cardio on my off days - slow walking, etc.
My current stats are
Weight - 178
BF% - ~12%
Height - 6' 0.5''
Age - 26
My cycle will go like this
weeks 1-8 Prop 100mg EOD
Weeks 1-2 50mg Anavar ED (To get a feel for it, and to monitor my BP)
Weeks 3-8 75mg Anavar ED
Adex 0.25mg E3D - Start once I feel effects of high estrogen/after my 2 week blood test if my estrodial is high...
3 days after Last Prop until week 13 I will use Clomid at 100/100/50/50 and Nolva at 40/20/10/10
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that's a lot of pinning bro be sure to use full rotation, delts, glutes, quads at a minimum ouch!! your going to feel like a pin cushion bro
mh001ehhh, i kind like the pinning lol. Im weird that way i guess.
Personally, i'd like to see you eating more solid food protein. But it doesnt look too bad
mh001I agree, but its hard to find food that i can cook in advance and have it taste good for the days to come... I can cook every other day and keep the food in my fridge though... So i will definitely take that into consideration... Also, I have decided to make my diet ~3600 calories regardless if it is an off day or not, but i will be watching my abs to make sure i dont gain too much fat.
LIke he said, make sure you're eating clean macros. You can knock out all your cooking and put it in the freezer for the week in a couple hours on sunday. Ultimately you are going to find what works for you. Keep us posted on how it goes!
mh001well today I had a bagel with low fat cream cheese, 2 protein shake with 2 cups skim milk, 1 cup diced chicken over6 ounces of yellow rice, an avocado, .3lbs of proscuitto, 12 ounces of chicken tenders, ketchup, various veggies (red peppers, sweet potatoes,etd), 1 last protein shake before bed... I think that about covers today, which will lead up to around 3100 calories.
That all depends on the foods eaten though. You listed macro's which look pretty good. But the foods your eating will make a difference too. What does a normal day look like for you?
3310 calorie surplus for the week. This should put you right on the money at a pound per week. That surplus per week will get you there in 12 weeks, IF you adjust as you go. Meaning, your required caloric intake at 178 will be different (lower) than at 185> . Suggest every couple weeks reevaluate caloric intake with current weight. Great plan/macros, man.
mh001thanks, appreciate it.
-- so you wouldnt suggest i up the surplus? Or would that bring along too much fat with it?
Yes, considering you are hitting your macros right and the scale reflects your projected weight gain each week then you will need to raise your surplus....as you go. Look at the calculator that you used; input your present data (ht/weight/age), then compare it to the same you only 15 lbs heavier. Your caloric intake requirement will change. If you don't adjust you MAY find yourself on a plateau. Like you said, your TDEE at 178 lbs is 2850.... you will almost definitely find with added weight that number to go up. What you are looking for is a 3500 calorie weekly surplus to gain a pound a week.
mh001edited