Assistance with design of diet (Moderate lean muscle gains with test-e cycle)

[thebigoz]

Hi All,

I'm looking for some assistance in designing my diet for an uncoming 8 week Test-e cycle.

I'm aiming at gaining 5-10lb's of lean muscle while dropping roughly 3% body fat.

Currently 6ft, 185lbs and approx 10-12% bf.

My main questions relate to the caloric intake along with amount/spacing of meals, rather than specific food examples.

If anyone would be willing to help with a suitable Protein/Fat/Carb breakdown, that would be great.

I.e.

Protein/Fat/Carb
40% / 20% / 40%

You can check out my original post (Cycle related) HERE


Any further info that is needed, please let me know.

Cheers!,
O.Z

 

[dabuffguy]

Let's put diet threads in the diet section.

Thanks bro.

 

[thebigoz]

Oh sorry! Didn't even see that!

 

[needtogetaas]

We have some good mods and mentors for this. They will be by shortly to help you out.

 

[dabuffguy]

Hi All,

I'm looking for some assistance in designing my diet for an uncoming 8 week Test-e cycle.

I'm aiming at gaining 5-10lb's of lean muscle while dropping roughly 3% body fat.

Currently 6ft, 185lbs and approx 10-12% bf.

My main questions relate to the caloric intake along with amount/spacing of meals, rather than specific food examples.

If anyone would be willing to help with a suitable Protein/Fat/Carb breakdown, that would be great.

I.e.

Protein/Fat/Carb
40% / 20% / 40%

You can check out my original post (Cycle related) HERE


Any further info that is needed, please let me know.

Cheers!,
O.Z

I do not like to go by percentages.

You weigh 185 lbs at 6ft. If this is your first cycle, you could easily make it to 205.



If it were me, I would just eat as much as I can and focus on gaining mass. Though, you don't want to eat garbage, you want to eat tons of low glycemic healthy carbs and 300-350 grams of protein everyday.

Aim for 3500 calories with 350 protein, 300 grams Carbs and 100 grams of fat. That would give you great results.

If you try to lose fat on purpose by going low cars, you won't gain much size, which your frame needs.

 

[thebigoz]

Thanks for the input!

I'm trying to find a balance between gaining size, but not sacrificing too much in terms on gaining bf (Which I know is a relative faux pas...and finding that balance can be near impossible).

If I could get to 200lbs without pushing my bf up too much, I would be more than happy. I would obviously want to do a cut afterwards anyway.

Regarding cardio - I do a fair amount... I ride anywhere from 30-50 miles a week and do a minimum of 2-3 session of intense conditioning (1 hour sessions....not a class at a 'franchise' gym...it's a hardcore conditioning class). I really do not want to sacrifice much in the way or cardio, but understand it can be detrimental to over-do your cardio during a cycle...especially when I'm not going overboard (500mg Test-E p/w).

Would you suggest dropping any of the cardio? It was definitely a large consideration in terms of maintainng that 'balance' I talk of...

I'm going to draw up a sample diet at some stage tonight and post it for critique.

 

[thebigoz]

Updated 5/21


Current totals are:

364.5g Protein
279g Carbs
80.5g Fat

Calories = 3298.5



Any suggestions? Please critique as much as possible. I want to get this right!

I also left myself with some room to add small snacks, like some form of nice once or so a day. But apart from that, I think I'm just about right with Pro/Carb/Fat split and total cals. Could maybe squeeze in another 100 or so cals, but having the leeway is a good idea I think.



Protein Carbs Fat



Meal 1 - 6:00-6:30am (92g P / 37g C / 24g F)

Protein Shake - 60g Protein / 7g Carbs / 1g Fat
1/2 Cup Oats - 5g Pro / 27g Carb / 3g Fat
4 Eggs scrambled - 27g Protein / 3g Carbs / 20g Fat



Meal 2 - 9:30am (24g P / 36g C / 11g F)

1 BPB (PB reduced sugar/fat) - 24g Protein / 36g Carbs / 11g Fat



Meal 3 -11:30am (68.5g P / 44g C / 15g F)

8oz Lean beef - 60g Protein / 13g fat
8oz Brocolli - 6g Protein / 14g Carbs / 1g Fat
6oz Sweet Potato - 2.5g Protein / 30g Carbs / <1g Fat



Meal 4 - 1:30pm (24g P / 36g C / 11g F)
1 BPB (PB reduced sugar/fat) - 24g Protein / 36g Carbs / 11g Fat



Meal 5 - 3pm (27.5g P / 75g C / 3.5g F)

3oz Chicken - 20g Protein / <1g fat
1 Cup Brown Rice - 5g Protein / 45g Carbs / 2g Fat
6oz Sweet Potato - 2.5g Protein / 30g Carbs / <1g Fat



Meal 6 - 7pm ( 60g P / 7g C / 1g F)

Protein Shake - 60g Protein / 7g Carbs / 1g Fat



Meal 7 - 8pm (68.5g P / 44g C / 15g F)

8oz Lean beef - 60g Protein / 13g fat
8oz Brocolli - 6g Protein / 14g Carbs / 1g Fat
6oz Sweet Potato - 2.5g Protein / 30g Carbs / <1g Fat




Total (g)
P - 364.5
C - 279
F - 80.5

Total (cal)
P - 1458
C - 1116
F - 724.5

Grand Total (cal) 3298.5


Thanks guys!

 

[dabuffguy]

I do have a suggestion:


Better Protein Bars

This will do the trick.

 

[thebigoz]

Oh PERFECT!

That fills the void in the smaller meals. I could even substitute part of the 3pm meal with some of these...and just add more greens to the lunch/dinner meals.

Thanks!

 

[thebigoz]

Hey guys - updated the diet.

Any further suggestions? I think I'm just about at a point where I'm fairly happy with it.