Diet and Cycle

[Bostonian]

I'm only doing a light cycle of Test E and Winny. I want to know your thoughts on my diet with this cycle. Would you change anything?

Appreciate the input.

Wk 1-10- Test 500mg per week

Wk 6-12- 50 mg ed - Winny

Diet

6am- Cardio- 30 minutes

6:30 - 8 oz (2 scoops) Power max Protein with water

6:45 am - 1 whole egg and 5 egg whites w/ non fat milk

9:00am - 1/2 cup oats w/ 1 tbl spoon of cal free, sugar fee Apple butter

11:00am - 1/2 chicken breast with greens

12:00pm - 60 grams Power Max Protein with water

1:00pm - 1 can of Tuna (Plain)

2:00 - 8 oz (2 scoops) Power Max Protein with water

3:00pm - 1/2 Chicken Breast with Greens

4:00pm - 8 oz (2 scoops) Power Max Protein with water

5:30pm - Work out 5X5

6:30pm - 8 oz (2 scoops) Power Max with Protein water

7:00pm - Salmon, chicken or lean meat, 1/2 sweet potato, corn, spinach/broc.

8:00pm - 2 hand fulls of peanuts

9:00pm - 8 oz (2 scoops) Power Max Protein with water

10:00pm - Bed

Let me know what to change. Thanks Guys & Girls!

 

[Bostonian]

Wow. No input? Guess it looks good.

 

[Tatyana]

Hi

Would you mind posting up a few more details, like your weight and how many calories you are eating?

Do you know how much protein, carbs and fat is in your diet?

 

[Bostonian]

Hi

Would you mind posting up a few more details, like your weight and how many calories you are eating?

Do you know how much protein, carbs and fat is in your diet?

Sure- I am down to 191 lbs. (from 245) I am 5'11 and 33 Y/O. I am eating about 2750 calories e/d. 40/30/30


Carbs Protein Fat
GRAMS PER DAY 275g 206g 91g
GRAMS PER MEAL 45 g 34g 15 g
CALORIES PER DAY 1100 cals 825 cals 825 cals
CALORIES PER MEAL 183 cals 137 cals 137 cals

This is just approx. Due to my work and schedule it's hard for me to keep track. What are your thoughts? Would you change anything? My goal with this cycle is to start adding more definition and bulk up a little, then cut. As much as I would love to be a Monster-it's just not possible for me to do so.

What do you suggest? Thanks for getting back to me!!

 

[Bostonian]

Oh - BF is 16%, Been in the gym for 6 straight years. 2nd cycle.

Thanks!

 

[Tatyana]

Sure- I am down to 191 lbs. (from 245) I am 5'11 and 33 Y/O. I am eating about 2750 calories e/d. 40/30/30


Carbs Protein Fat
GRAMS PER DAY 275g 206g 91g
GRAMS PER MEAL 45 g 34g 15 g
CALORIES PER DAY 1100 cals 825 cals 825 cals
CALORIES PER MEAL 183 cals 137 cals 137 cals

This is just approx. Due to my work and schedule it's hard for me to keep track. What are your thoughts? Would you change anything? My goal with this cycle is to start adding more definition and bulk up a little, then cut. As much as I would love to be a Monster-it's just not possible for me to do so.

What do you suggest? Thanks for getting back to me!!

Cool, that does help.

It is possible to put on muscle and lose fat at the same time, but usually it is best to focus on one or the other.

So adding definition and bulking up is a bit unclear/confusing.

I quite like using this Katch-McArdle formula for working out calories


BMR (both sexes) = 370 + (21.6 x lean mass in kg)

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.



To figure out how many calories you need for the day multiply your BMR by your activity levels

Sedentary BMR x 1.2 no exercise/desk job

Lightly active BMR x 1.375 light exercise/sports 1-3 days/week

Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week

Very active BMR x 1.725 hard exercise/sports 6-7 days/week

Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

So for you

191 lbs = 86.8 kg x 0.16 = 13.8 kg fat

Lean tissue = 86.8 - 13.8 = 72.9 kg

BMR = 370 + (21.6 x 72.9 kg)

BMR = 1944 kcals/day

1944 x 1.725 = 3354 kcals day to maintain your weight if you are very active

1944 x 1.55 = 3013 kcals/day to maintain if you are moderately active

Take off about 15-20% of the calories to cut.

The range is then about 2413-2683 kcals so you are not far off, it would probably be ok.

My only comment is that a lot of your meals are protein shakes, which I don't think is always ideal.

Is there anyway you could replace more meals with actual food?

Same thing for the tin of tuna meal on it's own. YUCK. I guess if you can tolerate it, all the power to you.

I also don't use steroids, but isn't the idea to eat a bit more when on to maximise muscle growth?