Bookmark this thread:     |
Login  | |
|
Hows this diet - Apr. 19 2008 13:00:15
| |
|
jayb31
Posts: 22
Joined: Apr. 13 2008
Status: offline
|
Atypical day would be:
7am - Protein shake, cup of oats. Cal 630, carbs 74g, Pro 50g, Fat 14g
10am - Banana, 50g mixed nuts, protien powder. Cal 712, carbs 46g, Pro 82, Fat 24g
1pm - Can tuna, four slices best of both bread, Apple. Cal 560, carb 82g, Pro 43g, Fat 5g
4pm - Pre w/o Banana, 50g mixed nuts, protien powder. Cal 712, carbs 46g, Pro 82, Fat 24g
6pm - Post w/o Shake. Cal 408, carbs 49g, Pro 44g, fat 4g
7:30 - 2 x Chicken breasts, boiled potatoes, broccoli, broad beans. Cal 275, carbs 20, Pro 37g, Fat 6g
10pm - Casien protein shake. Cal 160, carbs 1.8g, Pro 36g, fat 1g
TOTALS - calories 3457, Carbs 319, Pro 374g, Fat 78g
o.k, I know theres alot of protien shakes in there but I work on a building site most of the time and only get a lunch break, so I don't have time to prepare or even eat a proper meal.
I also don't want to put on any fat, on my previous cycles i've had higher calories and put on fat which i've then lost along with lots of muscle.
Cheers
| |
|
|
RE: Hows this diet - Apr. 19 2008 14:15:27
| |
|
jayb31
Posts: 22
Joined: Apr. 13 2008
Status: offline
|
I've been BB for about 8 years now on and off, the strongest things i've taken is prohormones and two cycles of superdrol.
As this is my first proper cycle I plan on running Tbol and Anavar. Now I know alot of people will want to know why these two so here are my reasons
I'm very prone to gyno which I got from both my superdrol cycles (nolva cleared it up both times thank ****) I'm also suffering from receeding hairline which I really don't want to make any worse. It also seems Tbol and Anavar have the least side effects and aren't as harsh on the liver as say Dbol. Plus niether brings on water retention which i'm also prone to.
Now I know these two aren't the strongest out there, probably the weakest, but I don't expect to get massive on these. My goal is to gain maybe 10-15 pounds AND KEEP IT. I don't want to gain any fat infact if possible lose a bit.
MY CURRENT STATS
Weight - 190lbs
Height - 5.10
Bodyfat - 20.6% (calculated using those bf scales so don't know how accurate that is, didn't think I was that fat)
I'm starting this cycle in 6 weeks time and in that time I am gonna lose as much fat as possible.
CYCLE
weeks 1-4 Tbol @ 30mg ED
weeks 1-4 Anavar @ 40mg ED
weeks 5-8 Anavar @ 60mg ED
weeks 5-11 Creatine (CEE)
weeks 5-11 Tribulus 3g ED
weeks 5-11 Avena Sativa 2-4g ED
PCT
Weeks 9-11 Nolvadex 40/20/20
I will also be taking 1000mg milk thistle, 3g fish oil, 3g flax oil, multi vit every day and through PCT
I would also like to just add a few details of my diet and training. I know there are seperate forums for these but as i'm taking AS I thought it would ok to put it here.
WORKOUT ROUTINE
DAY 1 - BACK, BICEPS
DAY2 - CHEST, TRICEPS
DAY3 - SHOULDERS, TRAPS, LEGS
DAY 4 - REST
DAY 5 - REPEAT DAY 1 AND SO ON....
Sets 1-4 reps 6-8
sets 5 & 6 reps 8-10
CARDIO
30mins run in the morning, twice per week
I will be doing all compond excercises ie squats, deadlifts, chest press, shoulder press etc all with free weights where possible.
Do you think this is too much? I know normally you shouldn't train the same body part twice a week, but I thought as I'm on AS you can train alot harder. Want to make the most of it while i'm on!
Also, when I reach PCT should my routine change ie less sets, higher reps, or should I keep it heavy all through to keep my gains.
DIET - Expect to get slated for this!
Atypical day would be:
7am - Protein shake, cup of oats. Cal 630, carbs 74g, Pro 50g, Fat 14g
10am - Banana, 50g mixed nuts, protien powder. Cal 712, carbs 46g, Pro 82, Fat 24g
1pm - Can tuna, four slices best of both bread, Apple. Cal 560, carb 82g, Pro 43g, Fat 5g
4pm - Pre w/o Banana, 50g mixed nuts, protien powder. Cal 712, carbs 46g, Pro 82, Fat 24g
6pm - Post w/o Shake. Cal 408, carbs 49g, Pro 44g, fat 4g
7:30 - 2 x Chicken breasts, boiled potatoes, broccoli, broad beans. Cal 275, carbs 20, Pro 37g, Fat 6g
10pm - Casien protein shake. Cal 160, carbs 1.8g, Pro 36g, fat 1g
TOTALS - calories 3457, Carbs 319, Pro 374g, Fat 78g
o.k, I know theres alot of protien shakes in there but I work on a building site most of the time and only get a lunch break, so I don't have time to prepare or even eat a proper meal.
I also don't want to put on any fat, on my previous cycles i've had higher calories and put on fat which i've then lost along with lots of muscle.
Any advice please.
Cheers
| |
|
|
RE: Hows this diet - Apr. 19 2008 14:39:50
| |
|
jayb31
Posts: 22
Joined: Apr. 13 2008
Status: offline
|
O.k so how much protein and healthy fat do you suggest?
| |
|
|
RE: Hows this diet - Apr. 19 2008 14:43:51
| |
|
makaveli1971 1996
Posts: 2838
Joined: Jun. 21 2006
Status: offline
|
quote:
ORIGINAL: jayb31
Atypical day would be:
7:30 - 2 x Chicken breasts, boiled potatoes, broccoli, broad beans. Cal 275, carbs 20, Pro 37g, Fat 6g
Does this meal really only account for 275kcals? Im guessing theres very few potatoes.
_____________________________
| |
|
|
RE: Hows this diet - Apr. 19 2008 15:08:50
| |
|
jayb31
Posts: 22
Joined: Apr. 13 2008
Status: offline
|
Yes very few potatoes in the evening, trying to keep the carbs down after 6pm.
| |
|
|
RE: Hows this diet - Apr. 19 2008 17:03:52
| |
|
fraser
Posts: 2091
Joined: Jun. 18 2006
From: ABERDEEN
Status: offline
|
Hullo, welcome to MT. 
post in the TAOS section for decent cycle advise mate.
Your diet doesn't look toooo bad, just drop the protein at 10am and 4pm meals to around 40g- that'll give you about 300 for the day which is plenty. Replace those cals with more carbs split evenly over your meals while you're at work and PWO.
Add in some more healthy fats wherever they'll fit too. You could try adding a little ground linseeds into your shakes and make sure the mixed nuts at 10am have good ones- walnuts, almonds, brazil nuts, pine nuts and various seeds will be much better than peanuts for example.
| |
|
|
RE: Hows this diet - Apr. 20 2008 10:15:51
| |
|
jayb31
Posts: 22
Joined: Apr. 13 2008
Status: offline
|
Thanks for the advice Fraser,
Would it be ok to change my protein shake at 10am and 4pm to one with lower protein and higher carbs?
SCI-MX do one with 29g protein and 60g carbs
So my new totals will be: cal 3527, carbs 425g, Pro 283g
Does this look better?
Would I still be able to keep the fat off with this ammount of carbs?
| |
|
|
RE: Hows this diet - Apr. 20 2008 10:50:18
| |
|
fraser
Posts: 2091
Joined: Jun. 18 2006
From: ABERDEEN
Status: offline
|
The numbers for sci-mx look better, but make sure the carbs they use aren't sugars- preferably you'd want powdered oats in them, i think myprotein do an MRP based on oats which will be cheaper too.
Fat/weight gain is more down to a massive cal surplus, with your intake being clean and your active job you should be ok, if you are prone to fat gain then you could try doing HIIT on your off days from the gym.
| |
|
|
Printable Version
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread