Lifter, Ghede, Sword - All Other Bros

[JKurz1]

last check up and I'm on - I really think I've micromanaged this to a point of sickness, but it's been fun! Keeps me entertained finagling macros here and there.....this is the diet I constructed with the help of my brother who competes on a NPC level 2-3x a year, granted he's 26, but a rock - Built on the macro separation plan......give me your thoughts - promise, it's final. I will add in 200mg/test as a HRT dose every 10 days -
please anyone, offer your opinions and suggestions.

30 years old.
6'2" tall at
166lbs w/
7.6% bf

training will be a one day a week split per muscle group, and a 2x a week split per muscle group to switch up routines at the 8 week mark, or if gains begin to slow.(routine(s) will be posted in the workout forum possibly this week).

Meal #1 (7:15 am)
-2 cans tuna (or 2 scoops casein) + 1cup oats + s/f metamucil
[(537 cals) 54g carb, 9g fat, 60g pro]
*also added is a multi vitamin, 2g vitamin C*

Meal #2 (10:15 am)
-6oz sweet potato + 8oz chicken breast
[(395cals) 48g carb, 2.5g fat, 45g pro]
*also added is 1g vitamin C, 400mcg chromium, 1 super-B vitamin, some brocolli*

Meal #3 (1:15 pm)
-8oz superlean beef (or) 8oz salmon + 2tsp flax oil
[(446cals) 22g fat, 62g pro]
*also included is 2g vitamin C, 1g L-Arginine, and some brocolli*

*30 minutes before my workout (4:00pm)
-4oz gatorade + 1scoop whey
[(145cals) 10g carb, 1g fat, 24g pro]
---
BCAA's immediately before i begin to warmup/train
---
(5:00 pm) workout
---
BCAA's immediately after i train / before i leave the gym
---
PWO (6:30 pm) @ home
-2scoops whey + 1cup skim milk + 1cup oats
[(591cals) 75g carb, 3g fat, 66g pro]
*also included in this meal is 2g vitamin C*

PPWO (7:30 pm)
-4oz whole wheat pasta + 2cans tuna + small amount of hot sauce or salsa
[(640cals) 76g carb, 5g fat, 60g pro]
*also included in this meal is 400mcg chromium, 1 super-B vitamin, 1g vitamin C*

Before Bed (9pm)
-2Tbsp Natty Peanut Butter + 1/2cup 4%fat cottage cheese + 1Scoop of V60 protein powder (by Labrada Nutrition)
[(470cals) 16g carb, 23g fat, 51g pro]
*also included in this meal is 3g vitamin C*
**note that sometime around 1 hour before this meal i will have 600mg of ALA**

Totals [(4056cals) 342g carb, 88g fat, 484g pro]

COUPLE OF MEAL SUBSTITUTES

-6oz chicken breast (or) turkey breast + 1cup of 4%fat cottage cheese + s/f metamucil
[(367cals) 8g carb, 11g fat, 59g pro]
*also included in this meal is 1g vitamin C, some brocolli*
**note that sometime around 1 hour before this meal i will have 600mg of ALA**


-10 egg whites + 2whole eggs + 1cup oats + fat free cheese
[(538cals) 54g carbs, 11g fat, 57g pro]
*also included in this meal is 1g L-Arginine, 1g vitamin C*

*things to add*


-this is on training days, my diet will differ on non-training days, i have yet to figure out how or when, but it will differ-

-total of 13g vitamin C. ED-

-brocolli will be on the fly, just a handful or something of that nature with meals listed, if not all meals i can make it avalable-

-when/if cardio is done, it will be done in the am on an empty stomach. if cardio is done, i will have a serving of BCAA's immediately follwing my cardio and my first meal about 15 minutes after that-

again any and all suggestions are welcomed. thank you all in advance

 

[JKurz1]

thats what I wanted!!! Views but no responses.....no news is good news.....love it!

 

[Tweakle]

I think you should spend at least another month obsessing over this, at 166lbs you're probably 'topped out' and need a precisely balanced ratio of macronutirents to have any chance of growing.

Have you thought about the sugar hidden in that broccoli?

 

[JKurz1]

I think you should spend at least another month obsessing over this, at 166lbs you're probably 'topped out' and need a precisely balanced ratio of macronutirents to have any chance of growing.

Have you thought about the sugar hidden in that broccoli?

got it covered, thnx pric errr. i mean buddy

 

[rick_hfh]

That seems like a lot of cals for 166 lbs. That is close to what I bulk on and I am 230 lbs. Looks very well thought out though. Good luck.

 

[JKurz1]

check the bmr...40/40/20...3,900 cal diet...lot of carbs??? cmon....seriously?

 

[JKurz1]

cardio in the am or nix it??

 

[alex2678]

Get rid of the cardio completely. Just my opinion.

 

[SgtSlaughter]

I'd reccomend for cardiovascular health to do it after weights more as a secondary/after thought ... weights being your primary focus for energy, ect.

Just remember if your doing ALOT of cardio you may have to eat more to eat above you caloric expenditure overall.

 

[alex2678]

Weight training is just as good for cardiovascular conditioning most of the time. For his bodyweight and considering that he hasn't been growing I'd say conserve your energy and hit the weights hard. An oldie on aerobics:

http://www.mikementzer.com/aerobic.html

Kurtz, your metabolism is on fire apparently. Might want to avoid being so clean with your diet and include a junk meal at least once per day. I'm willing to bet cash that you don't gain an ounce of bodyfat.