got the Gear... Now the Diet . Please critique my 2012 Bulking Diet

[_Romeo_]

got everything almost set for my 1st cycle, just need your opinion on my diet.

Facts:

• No prior AAS, nor PH.. 1st cycle EVER!
• Cycle of Test E 500 for 12 weeks (with proper PCT of course)
• Goal : Clean Mass.. 1.5 to 2 pounds a week, if doable.
• 31 yrs Old, 186 lbs, 5'7, roughly 14% BF
• Lifting since i was a teenager.
• Body Type: Endomorph .., I put on weight easily...especially Fat, damn it.
• Maintenance Calories: Almost 2900 Cal
• Supplements: Fish Oil, Multi, BCAA, and Creatine during PCT.

Meal 1:

* 8 Egg Whites
* 2 Whole Eggs
* 1 serving Veggies or Salad (Peppers, Mushrooms, Tomatoes)
* 60-80g Oats
Protein = 60g / Carbs = 70g / Fat = 9g

Meal 2:

* 7 oz lean Protein (Ground Turkey, Tilapia, Chicken, Lean Steak, Tuna)
* 70g Carbs (Long Grain Basmati Rice, Whole Wheat Pasta, Potato, or Whole Wheat Tortillas)
Portein = 53g / Carbs = 70g / Fat = 20g


Meal 3:

If on the road, 2 Protein Bars (Think Thin Peanut butter crunch), otherwise same as meal 2
Protein = 40g / Carbs = 48g / Fat = 16g


Meal 4:

* 7oz Lean Meat (Tilapia)
* 1 serving Veggies
* 10-20g of Healthy Fats (Almond/Almond Butter, or Avocado, or Olive Oil)
Protein = 52g / Carbs = 7 / Fat = 20g


Meal 5: Post-Workout Shake

* 2 scoops Whey Protein
* 50-100g Carbs in the form of Waxy Maize Starch and Maltodextrin
Protein = 46g / Carbs = 50g / Fat = 0


Meal 6: About an hour after my Post-Workout Shake, a solid meal of:

* 7 oz of Lean Meat (Skinless Chicken Breast)
* 70-90g of Complex Carbs (Whole Wheat Pasta, Basmati Rice, Potatoes)
* 1 serving Veggies
Protein = 59g / Carbs = 70g / Fat = 15g

Meal 7:

* 2 scoops of Casein Protein
* 10-20g of Healthy Fats (Almond Butter/Peanut Butter)
Protein = 48g / Carbs = 6g / Fat =16g


Total Protein = 360g / Total Carbs = 324g / Fat = 96g
Total Calories = 3600 Cal .... 700 Cal above Maint.

 

[tilltheend]

Make sure you are eating enough after you lift, the meal after your post workout shake should be rich in carbs, and the next meal a good idea would be to have it rich in fats to saturate the muscles.

 

[Iron Warrior707]

Looks perfect.. If you can get a meal instead of the protein bars on meal 3 it would be a solid diet to put on mass.. Looks almost just like mine,, SOLID..

 

[_Romeo_]

thanks for the input... will adjust the few things you guys mentioned.

Anyone else?

 

[Matthersby]

I might be a bit too cautious but I'm running a similar cycle and threw hcg in @ 250 iu twice a week and am keeping arimidex on hand incase of gyno or extreme estro-related sides. I'm 33 and at our age recovery sometimes can be tougher. Also, bp has been a little rough on me too. I'm eating 5-10 grams fish oil, hawthorn berry, coq10,ginkgo, and 100mg asprin twice a day too. Many are suggesting adding a natty test booster like DAA or hcgenerate in pct too. Also, I have seen great gains despite loosening the reigns on diet and have leaned out anyways. Last bulk on a ph, I got fat. I eat alot more veggies for carbs now and do cardio at least once weekly so that does help too. I'm 221 @ 6'3 11-12% and have been eating anywhere from 3500-4000 cals daily since first pin.
Just thought I'd share and maybe some of this info will help.. Best of luck to you, you will love test.