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Hi all, thanks for checking out my thread.
I'm 27 years old, 175 pounds, lean and muscular. I'm starting a cycle of test cyp in just a couple of weeks. I'm hoping to pack on 20 pounds of lean muscle mass in 3 months, without packing on the fat that often tags along with a bulk cycle.
My BMR is about 1900 calories, so this diet has a total of 2500 calories for a surplus of 500 calories
Here is my diet for my first 4 weeks, before the test starts to kick in:
2 cup oats 220 cal / 44 carb / 10g protein / 2g fat
whey 120 cal / 3g carb / 25g protein / 0g fat
banana 90 / 27g carb / 2g protein / 0g fat
peanutbutter 200g / 6g / 8g protein / 16g fat
1/2 cup brown rice 200g / 43g carb / 15g protein / 3 g fat
chicken 150 / 0g carb / 22g protein / 5g fat
apple 80/ 25g carb / protein 0g / 0g fat
2 tbp oil 240 / 0g carb / 28g fat / 0g protein
pear 80 / 14g carb/ 0g protein / 0g fat
nuts 150 / protein 6g / 5g carb / 15g fat
1/2 cup brown rice 200g / 43g carb / 15g protein / 3 g fat
chicken 150 / 0g carb / 22g protein / 5g fat
apple 80/ 25g carb / protein 0g / 0g fat
2 tbp oil 240 / 0g carb / 28g fat / 0g protein
yogurt 140 / 19g carb / 0g fat / 14g protein
nuts 150 / protein 6g / 5g carb / 15g fat
My PWO meal, which is not included in this list, is whey + 1/2 cup oats
EDIT: There are veggies in this diet, but I did not add them because 1) they are expensive and I will be eating various cans of the stuff through out the week, including mixed veggies, carrots, green beans
Note, calorie estimates are conservative. I plan on being somewhat liberal with portions to ensure a 500-800 calorie surplus.
Also, note that after the 4th week, I plan on adding another 500 calories somewhere in there, and possibly more depending wholly on results. Any ideas how I should do that? I was going to take the easy way out and eat an extra heaping scoop of peanut butter twice a day.
How does it look?
I'm 27 years old, 175 pounds, lean and muscular. I'm starting a cycle of test cyp in just a couple of weeks. I'm hoping to pack on 20 pounds of lean muscle mass in 3 months, without packing on the fat that often tags along with a bulk cycle.
My BMR is about 1900 calories, so this diet has a total of 2500 calories for a surplus of 500 calories
Here is my diet for my first 4 weeks, before the test starts to kick in:
2 cup oats 220 cal / 44 carb / 10g protein / 2g fat
whey 120 cal / 3g carb / 25g protein / 0g fat
banana 90 / 27g carb / 2g protein / 0g fat
peanutbutter 200g / 6g / 8g protein / 16g fat
1/2 cup brown rice 200g / 43g carb / 15g protein / 3 g fat
chicken 150 / 0g carb / 22g protein / 5g fat
apple 80/ 25g carb / protein 0g / 0g fat
2 tbp oil 240 / 0g carb / 28g fat / 0g protein
pear 80 / 14g carb/ 0g protein / 0g fat
nuts 150 / protein 6g / 5g carb / 15g fat
1/2 cup brown rice 200g / 43g carb / 15g protein / 3 g fat
chicken 150 / 0g carb / 22g protein / 5g fat
apple 80/ 25g carb / protein 0g / 0g fat
2 tbp oil 240 / 0g carb / 28g fat / 0g protein
yogurt 140 / 19g carb / 0g fat / 14g protein
nuts 150 / protein 6g / 5g carb / 15g fat
My PWO meal, which is not included in this list, is whey + 1/2 cup oats
EDIT: There are veggies in this diet, but I did not add them because 1) they are expensive and I will be eating various cans of the stuff through out the week, including mixed veggies, carrots, green beans
Note, calorie estimates are conservative. I plan on being somewhat liberal with portions to ensure a 500-800 calorie surplus.
Also, note that after the 4th week, I plan on adding another 500 calories somewhere in there, and possibly more depending wholly on results. Any ideas how I should do that? I was going to take the easy way out and eat an extra heaping scoop of peanut butter twice a day.
How does it look?
