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Diet Advice Please

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mentalman
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2005/07/27 11:37:03 (permalink)

Diet Advice Please

Hi Guys some advice please.

I am currently in the 4th weeks of my cycle.

I am 5' 7" and wiegh 180lb (up 8-9lb) and my BF is 19%

I am currently consuming:

2500 Cals
280g Protein
200g Carbs
75g Fat

Spread across 5 meals a day

I am gaining muscle but I seem to be gaining some BF also are the above amounts correct?
#1

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    ToxicToffee
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    RE: Diet Advice Please 2005/07/27 11:40:30 (permalink)
    impossible to tell

    without seeing
    activity levels
    AAS course
    training
    food timings
    food choice
    rest periods

    if you are after mass, the article below may help

    http://www.muscletalk.co.uk/New_article%3A_Mass_Gaining_%2D_Toxic_Style%21/m_618307/tm.htm
    #2
    mentalman
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    RE: Diet Advice Please 2005/07/27 14:50:49 (permalink)
    Hello TT thanks mate:

    Here is the info that you require:

    Activity Levels = Daytime – sedately as I work in an office however I train mid morning or mid afternoon for 40 minutes

    Night time = fairly active as have dogs and kids and I am on call for an emergency service

    AS = 4th week of 500mg test EW and 25mg of Proviron
    Vits = B5 and L-cart
    Other Meds = antibiotics for acne

    Training

    Mon = Legs
    Tue = Chest and Tris
    Wed = 30 mins Cardio 70% MHR
    Thur = Shoulder
    Fri = Back and Bi’s
    Sat = 30 mins Cardio 70% MHR
    Sun = day off or DIY lol

    Diet

    Foods I like = steak and chicken milk and cheese and fresh veg
    Don’t like = high fat foods, fizzy drink or juices
    Cheat day on a Saturday with a few pints

    Day consists off

    08:00
    1 cup of tea with ss mil and 1 ts sugar = 3.4g Protein and 63 Cals
    Weetabix (2 x Biscuits) + milk @150ml and 1ts sugar = 9.4g P and 197 cals
    Protein Shake (2 x whey + 300ml of milk) = 58g P and 381 cals

    10.00

    Tin of Tuna with vinegar = 26g P and 104 cals
    1 x wholemeal bread = 3.8g P and 75 cals with olive oil spread
    1 cup of tea with ss mil and 1 ts sugar = 3.4g Protein and 63 Cals


    11.00
    train

    12:00 - post training
    Protein Shake (2 x whey + 300ml of milk) = 58g P and 381 cals / creatine

    13:00
    Tesco Ready to eat chicken in tomato and basil and salad = 45g P and 236 cals
    1 cup of tea with ss mil and 1 ts sugar = 3.4g Protein and 63 Cals

    15:00
    Protein Shake (2 x whey + 300ml of milk) = 58g P and 381 cals / with a green banana
    Or
    100g chicken or lean pork slices = 22g P 115 cals
    Or
    Cottage cheese 100g = 14.1 and 70 cals

    18:00
    Beef 200g lean = 58g P and 422 cals
    Jacket Potato 180g = 3.9g p and 136 cals
    Large Salad with tomatoes
    300ml of water
    Yoghurt = 5.4g P and 95 cals

    20:00
    1 cup of tea with ss mil and 1 ts sugar = 3.4g Protein and 63 Cals


    21:00
    Protein Shake (2 x whey + 300ml of milk) = 58g P and 381 cals
    antibiotics

    Aim

    I am 5' 7" and wiegh 180lb (up 8-9) and my BF is 19%

    I want to bulk up and reduce BF if possible. I know you should consentrate on one or the other bulking or cutting however my BF was highish before I started training with AS and my diet was about 3000 cals and ok ish with no junk food but not precise.

    Hope the above helps. mentalman
    post edited by mentalman - 2005/07/27 15:45:47
    #3
    mentalman
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    RE: Diet Advice Please 2005/07/28 10:54:43 (permalink)
    Any advice guys
    #4
    mentalman
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    RE: Diet Advice Please 2005/07/28 18:11:12 (permalink)
    come on guys help me here :-)
    post edited by mentalman - 2005/07/29 11:03:51
    #5
    mentalman
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    RE: Diet Advice Please 2005/07/29 11:05:44 (permalink)
    Bump for some advice please guys
    #6
    cliff_vtr
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    RE: Diet Advice Please 2005/07/29 11:27:43 (permalink)
    how much water do you drink, tea is not a good idea for hydration before a workout. If you want to lose BF I start off by ditching the sugar from the tea.

    - whey in WATER first thing and PWO
    - more fruit/veg
    - antibiotics, are they classed as part of your diet
    - more good fats
    - 200 cals PPWO is not a big enough meal nor is there any carbs there

    67.4K BW
    170K Squat
    110K Bench
    225K Deadlift

    My Journal
    #7
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