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fatalPORKshank
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My typical diet - critique please.

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I'm currently in my 2nd week of my 2nd cycle.
1-4 100mg Test P EOD
1-12 600mg Test E
13 100mg Test P EOD
14 75 Test P EOD
15 50mg Test P EOD
16-19 Nolva/Clomid PCT
1-19 6.25-12.5mg Aromasin ED

Stats
Height - 5'8"
Weight - 182
Age - 28
BF - 9% (3 point caliper test) I think its actually closer to 12+. I just monitor the individual measurements for changes
Experience - I've been moving weights occasionally since about 16. Over the past two years I've become much more focused and dedicated and continue to become more so.

Routine - 2 day double split (6 days a week, morning and evening, every body part 3x week). This may change as I'm not sure how much longer I can dedicate 3 hours a day to working out.

Goals - Bulk as efficiently as possible. I don't want to end the cycle with a lot of excess fat to have to burn off later though. I'd like to get to 195-200lbs to cut down to about 185-190 with less BF that I currently have around June-July or whenever my hormones return to baseline after PCT. I plant to continue my workout and diet routine though and past PCT. I want to hold on to my gains this time regardless of how unsightly the additional fat may become as I bulk.

DIET (Goal 3500cal - 481c 58f 263p)

Meal 1 - Morning Shake 691cals - 105c 11f 41p
1 cup oats
1 cup almond milk
1/2 cup blueberries
1/2 cup strawberries
1 scoop whey

Meal 2 - Breakfast - 484cal - 37c 18f 43p
2 whole eggs
3 egg whites
1 oz lean turkey sausage
Peppers and onions to taste
1/8 cup fat free cheddar cheese
1 banana

Meal 3 - First Lunch - 643cal - 95c 7f 49p
3oz shredded chicken breast
1/2 cup black beans
1/2 cup brown rice
1/4 cup fat free cheddar
90g salsa

Meal 4 - Second Lunch - 522cal - 88c 7f 29p
3oz lean round steak
1 tbsp A1
2 1/4 cup sweet potato
225g broccoli
1 banana

Meal 5 - Supper - 359cal - 50c 5f 33p
Homemade low sodium chili

Meal 6 - Evening Shake - 645cal - 75c 19f 41p
1 cup oats
1 tbsp natural PB
1 cup almond milk
1 scoop casein

Pre Workout - 80cal - 20c 0f 0p
1/3 scoop gatorade powder

Post Workuot - 176cal - 19c 0f 24p
1 scoop whey
2 scoops dextrose

Supplements
Fish oil
Creatine
Multi
Milk thistle

Water
Approx 1-1.5gallon/day

The only meals that are not always the same are meal 5 and 6. I flex meal 5 and 6 to make sure I hit my calorie and or macro goals for the day. I also DO NOT adjust calories for workout days. I strictly aim for 3500cals each day.

On my previous cycle of Test E only, I set a goal of 3500cal/day. I did not hit this on weekends. I gained from 178-190 within the first 6 weeks then stalled due to my diet inefficiencies. I'm much more on point this time around. I plan to weight and measure again Dec 29 (approx 4 weeks since last record weight/tape) and adjust diet to continue to work toward goals. Should I weight/measure more often to more precisely adjust the diet or is every 4 weeks ok?

Please let me know what you think of my diet. I welcome any and all suggestions and criticism.

Anonymous's picture

diet inefficiences

here's what I see. you want to bulk, you have to eat like you're bulking... for example, if you are putting on muscle you have to feed the EXTRA muscle.. which means you need to eat MORE 3500 calories on a bulker is like starving yourself..

oh and your double split each body part three times a week routine is KILLING any chance you have of real growth.. Growth happens when you rest and you are so busy tearing down the muscles they dont have time to grow..
Grrrl