Diet overview

[rustilldown]

Little history. Currently 6'0 205
25/m couple average cycles.

Diet is at 4k calories / day. I am following wendlers 5/3/1 and on my off days I do conditioning / stretching/ lighter assistance exercises . I work physically as a carpenter 10 hrs a day 2 weeks on 1 week off.
Is this enough calories?
Here are the macros

View attachment 88573

Meal 1. 2 scoops quickmass with 1 cup raw oats. 10 egg whites, 2tsp Barclays flavored omega fish oil

Meal 2. 1 cup raw oats mixed with silhouette yogurt. 15 egg whites, 1 can sardines, little chicken salad mixture, 1 tbsp all natty PB , celery ad broccoli

Meal 3 . 1 scoop quickmass with half cup raw oats, 15 egg whites, celery, broccoli, progressive vegi greens serving

Meal 4. 1 hour Pre workout . 2/3 cup raw oats mixed with yogurt

Meal 5. 1 scoop quickmass right after gym. Followed by 1 cut of leanish meat (steak, chicken, pork) 1-1/2 cup rice. Spinach salad of some sort

Meal 6 . 60 almonds

Using need2slin and hcgenerate ATM and 12.5 mg Ostarine.


Ride it like you stole it!!

 

[Buildingup24]

It's a lot of carbs but you work a physical job. On the week you don't work, I'd drop the quickmass and sub in meat/poultry instead. That weight gainer gets expensive!

The extra carbs may make u feel "fat" because the water you'll hold onto because of all the carbs. Obviously if u could eat carbs not from quickmass, that'd be awesome.

Rice mixed with tuna or homemade chicken salad (use yogurt instead of mayo-close enough) n kept in a cooler may be an option if that works.

Eat the above diet u laid out for a week n see where your weight is at. Then add/subtract calories from there. Guy your size prolly wants right around 270-300g/day of protein

 

[rustilldown]

It's a lot of carbs but you work a physical job. On the week you don't work, I'd drop the quickmass and sub in meat/poultry instead. That weight gainer gets expensive!

The extra carbs may make u feel "fat" because the water you'll hold onto because of all the carbs. Obviously if u could eat carbs not from quickmass, that'd be awesome.

Rice mixed with tuna or homemade chicken salad (use yogurt instead of mayo-close enough) n kept in a cooler may be an option if that works.

Eat the above diet u laid out for a week n see where your weight is at. Then add/subtract calories from there. Guy your size prolly wants right around 270-300g/day of protein

Hey thx for the reply. I only use the quickmass for the most part while up here at work. Days off I am home and can make my own yogurt bowls tuna snacks and stuff. I do believe all of those carbs may have me holding water but I'm going to give it a few days to see what happens. Truth is I hate excess water retention so ill be paying close attention to see what happens. Excess water and being heavier from it does not make me feel stronger. I feel stronger and more energetic when I am drier.. But I need to experiment more to see what works for me best

Any other input out there?


Ride it like you stole it!!

 

[Texas Monster]

Load your grains first thing in the morning. Then stack your starches near your workout and for one meal in the evening.

This will help you not retain as much water from the excessive grain intake.

My diet if I am trying to gain but without the water is.

Meal 1
2 whole eggs
2 cups oats
1 cup pineapple
1 tbsp pb ( all nat of course)

Meal 2
half sweet potato
10 oz white fish

Workout

Post workout
4 scoops carnivore mass
pineapple

Meal 4
2 chicken breasts
1 baked potato

Meal 5
2 steaks
4 cups broccoli

Meal 6
10 oz fish
1/2 sweet potato
1 cup broccoli

Meal 7 ( quick snack)
1 cup greek nonfat yogurt with some pineapple

 

[Texas Monster]

I keep my pineapple intake right there because of the digestive enzymes that it has. It keeps me very regular and keeps my system running at full speed.

I could add more broccoli in sub of pineapple when I am trying to really comp but for the most part I feel this diet works better in the long run. And finding a diet that works in the long run is a lot better imo then having huge fluctuations in your diet, weight, and body fat.

This way you get used to your diet and can make very small adjustments to suit your goals. So If i want to drop bodyfat I take away a serving of starch and half the pineapple.

If I want to gain I add in a serving of fat.

Keeping it simple will yield good results over time.

This diet keeps me lean while trying to get bigger and I even continue on the same path of this diet when I am comping.

 

[rustilldown]

Hey thx for the reply. I'm going to tweak it a bit to help time my carbs better. How does this sound
1-need2slin
Meal 1 - 2 scoops quickmass half cup oats. 10 egg whites

Meal 2 1/2 cup oats mixed with unsweetened yogurt/ Greek yogurt
2 whole eggs, 2 tbsp natty PB , 6 egg whites

Meal 3/ tuna salad mixture / half cup oats. 2 whole eggs, 6 egg whites, can of sardines

3.5 hour fast before training ( I train better empty stomach I feel)

Meal 4 ( post workout )
1 scoop quickmass
1 serving lean meats
1 cup white rice
1 serving green veggies

Meal 5. 30 almonds, Greek yogurt , fish oil, serving of progressive greens.(half cup oats if I am feeling like I need them...depends on how physical work was)


1 hour later need2slin and hit the bed.

Before you say drop the quickmass, I like it , and it's an easy way for me to get some extra cals. Camp food doesn't always have the best selection but usually it's decent.


Ride it like you stole it!!

 

[rustilldown]

Also, is it ok for me to add more just healthy fats to gain instead of more carbs to help prevent bloating? I think that's what you were getting at but I just want to confirm! And thx you are of great help!


Ride it like you stole it!!

 

[Buildingup24]

Also, is it ok for me to add more just healthy fats to gain instead of more carbs to help prevent bloating? I think that's what you were getting at but I just want to confirm! And thx you are of great help!


Ride it like you stole it!!

I pound back 6-8 whole eggs and 85/15 beef and nuts. It works fine man.

 

[rustilldown]

How does this look. I still don't think 4k is enough for me I am hungry as shit. Here is today's plan

View attachment 88663

Today's diet
1 need2slin
Meal 1(5am) 2 scoops quickmass half cup oats

Meal 2(10am) half cup oats n yogurt, 2 tbsp natty PB , 2 whole eggs 5 egg whites, celery broccoli ,

Meal 3(130pm) 1 need2slin half hour prior
1 cup oats n yogurt, 2 whole eggs, 1 can sardines, 1 naval orange, 5 egg whites , celery broccoli
5 pm - train usually.. Off day today
Meal 4(630pm)
2 lbs roast beef, 1.5 cup rice , spinach salad
Meal5 ( 9pm) 60 almonds , flavored barclays fish oil , progressive greens

10pm need2slin





Ride it like you stole it!!

 

[Buildingup24]

Any chance u can down some whole boiled eggs during the day? They store pretty well since you're working. 7 whole eggs adds 500 calories. Keeps u full cuz of the fat--instead of some egg whites, just go whole egg is what I mean