Diet Help Requested

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  1. #1
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    Smile Diet Help Requested

    I have posted this diet in another section but thought I could get some help here from some of the diet experts on the board.

    First, stats:
    24 years old
    210 pounds
    5'11"
    legit 15% body fat

    I will be running a cycle of Test Prop and D Bol. I know that when gaining muscle, fat is also gained. I would love to get up to about 225, 230 by the end of the 10 week cycle with bodyfat as close to the same as possible. I am not exactly sure on my maintenance calories because I have actually maintained weight at 3500 calories a day and also closer to 4000. I posted my diet below, in help would be awesome....Also, didnt include vegetables but I do eat them, not everyday though.

    listed out to the side in ( ) is what I will eat on my off days. I raised the fats and lowered the carbs and left protein basically the same

    **atleast a gallon jug of water everyday**
    Training Days
    4500 calories
    389g protein
    484g carbs
    104g fat

    Meal 1: (2 scoops whey/1 banana)
    1 cup oats/1 banana/2 scoops whey

    Meal 2: (2 eggs/1 cup egg whites/HALF cup oats/1 cup milk)
    2 eggs
    1 cup egg whites
    1 cup oats
    1 cup milk

    Meal 3 Post workout shake: (2 scoops whey/24 almonds/1 banana)
    2.5 scoops whey
    3/4 cup dextrose
    1 banana

    Meal 4: (8 ounces chicken/1 cup rice)
    8 ounces chicken
    1 cup rice
    1 banana
    1 cup milk

    Meal 5: (10 ounces turkey/24 almonds)
    10 ounces turkey
    2 slices wheat bread
    2 tbsp. peanut butter

    Meal 6: (8 ounces chicken/2 tbsp. peanut butter)
    8 ounces chicken
    2 potatoes

    Snack: (same)
    1 greek yogurt cup
    24 almonds

    Meal 7 before bed: (same)
    1 cup milk
    1 scoop casein
    1 tbsp. olive oil
    "MY NAME IS SUE, HOW DO YOU DO? NOW YOU GONNA DIE!!!!!"

  2. #2
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    Diet looks good and clean.
    My macros have been roughly 50 protein 25/25 fat carbs with a weekly carb /cheat meal.

    probably not much help here. I have been on a perma cut! I have been able to cut 50 pounds of fat and add 15-20 muscle over the last 11 months. I am on TRT @ 50 years old. I am sure that has a lot to do with the muscle
    Jagbender's battle of the bulge
    The problems we face today are because the people who work for a living are outnumbered by the people who vote for a living

  3. #3
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    Quote Originally Posted by jagbender View Post
    Diet looks good and clean.
    My macros have been roughly 50 protein 25/25 fat carbs with a weekly carb /cheat meal.

    probably not much help here. I have been on a perma cut! I have been able to cut 50 pounds of fat and add 15-20 muscle over the last 11 months. I am on TRT @ 50 years old. I am sure that has a lot to do with the muscle
    Thats a heck of an accomplishment Jag, congrats brother. 50 years old and still gettin' it, props to ya.
    "MY NAME IS SUE, HOW DO YOU DO? NOW YOU GONNA DIE!!!!!"

  4. #4
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    LOL fightin getting old

    3/4 cup of dextrose ? I wonder if you need much more that few tablespoons of dextrose to elevate your insulin reposonse? I am assuming you are useing that to help move the protein into your muscle?
    Jagbender's battle of the bulge
    The problems we face today are because the people who work for a living are outnumbered by the people who vote for a living

  5. #5
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    Yeah, according to livestrong.com 3/4 cup dextrose comes out to about 115g of carbs...I am wanting to get a lot of carbs after my workout, I suppose that could possibly be too much but it has done me right in the past.
    "MY NAME IS SUE, HOW DO YOU DO? NOW YOU GONNA DIE!!!!!"

  6. #6
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    Got it I used to take about 40g pwo. But being that I am cutting I try to keep the calories low. Protein high!
    Jagbender's battle of the bulge
    The problems we face today are because the people who work for a living are outnumbered by the people who vote for a living

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