MASS - please give me your advice

[NPC-OHIO]

Hey boys - here's a quickie. I am 32, sitting around 208, 6'2 1/2 and prob. 10%. I am a lifer, right now on a mild 500mg test, 400mg eq, 100mg of winny, hcg, and adex. Then I'm going to go back to HRT for a few weeks (12). Plan is to get back on stage after a 5 year layoff just to prove it to myself that I can.

So, I am in with a natural pro who knows jack about gear, but knows the fundamentals. he's got me on a good 2 on 1 off split, push, pull routine, all heacy 6-8 reps.

He has designed a diet for me, but i am a tad nervouse that it may be too much. i am a CPA so I sit all day and am currently doing no cardio 9alhough I train hard).....so, would you please look this over. I train late, so most of my meals are structured psot as it's fairly hard for me to eat during the day due to clients, office, etc. Plus, I'm 100x more hungry in the pm, so I like the set-up, just wondering if it's too much. Thoughts are great!

PROTEIN FAT CARBS CALS
9am
1/2 cup egg whites, 1 white 15 0 4 90
1 YOLK 7 6 0 85
1 CUP OATS 13 6 54 305
1 scoop BEVERLY 25 4 4 130 60
16 # 62 # 610

1pm
6OZ CHICKEN/OSTRICH/BEEF (POST COOK) 41 4 - 211
2 pcs EZEKIEL 4 4 30 200
VEGGIES 4 1 20 200
49 # 9 # 50 # 611

TRAIN FROM 5-630 (GYM IS 20 MINUTES AWAY THIS INCLUDES DRIVE TIME)SIP ON 3 SCOOPS EXTEND

700
2 SCOOP BEVELY INTL 40 7 8 240
4 RICE CAKES 2 4 48 240 42 # 11 # 56 # 480

8:00
6OZ CHICKEN/OSTRICH/BEEF (POST COOK) 41 4 - 211
7 OZ YAM (BEFORE COOKING) 3 0 55 235 1 TB PB 4 8 4 94 48 # 12 # 59 # 540

9:30-2 TBSP Peanut Butter 8 16 7 188
4 PCS EZEKIEL TOAST 12 6 60 400
20 # 22 # 67 # 588

11001 TUB DRY CURD COTTAGE CHEESE 40 - - 400
1 TB PB 4 8 4 94
44 # 8 # 4 # 494

BEDMIDDLE OF NIGHT

PROTEIN COOKIE

46 8 70 # 400 46 # 8 # 70 # 400

289 # 64 300 # 3,135

 

[Chrisco915]

What are the # signs and all the numbers representing......"1 TB PB 4 8 4 94 48 # 12 # 59 # 540 "

 

[NPC-OHIO]

What are the # signs and all the numbers representing......"1 TB PB 4 8 4 94 48 # 12 # 59 # 540 "

disregard- just spacing.....the numbers are in order as follows:
PROTEIN FAT CARBS then the total CALS
the la tline in each meal is the macros for that meal

 

[cobracock1979]

is that 3,135 cals?

I kinda like this diet, its cool. My advice, follow it loosely,at your point you dont need to be EXACT. However, if its 3,135 cals its probably not enough. Whatsd your BMR? O would gusess its around 3000,I would go for 4000 cals, should stay lean on that

 

[cobracock1979]

ps lose the rice cakes at 7pm - high GI foods not great in the evening.

Replace cottage cheese before bed for casien protein+NPB. Just my 2c

 

[NPC-OHIO]

ps lose the rice cakes at 7pm - high GI foods not great in the evening.

Replace cottage cheese before bed for casien protein+NPB. Just my 2c

actually they are whole grain and it's postworkout.

Cottage cheese over powder anyday of the week - much better source of casein. thanks for the input, nyone else?

 

[cobracock1979]

actually they are whole grain and it's postworkout.

Cottage cheese over powder anyday of the week - much better source of casein. thanks for the input, nyone else?

PWO you need soemthing like waxy maize not whole foods
I suggested casien die to the slow absorption rate

 

[cobracock1979]

And how may cals is this bro?

 

[NPC-OHIO]

PWO you need soemthing like waxy maize not whole foods
I suggested casien die to the slow absorption rate

Actually bro, and I hate to keep putting down your replies, but it appears you have some research to do. many many many pros never take in shakes period. There is no diff. between whole foods vs a liquid carb source and that has been proven recently time and time again. So I do appreciate the comments, but let's let someone else reply. You just keep researching. The waxy, dextro, malto mandatory post workout is flawed, Im not saying it's bad as I know many who do it too, but I feel better and operate better (not too mention look better) with as many whole foods in my diet as possible. I do take a whey mix, that is my one shake for the day

As far as cc, its a far better choice than str8 casein powder. It's much slower in digestion and the pb slows it even more.;

My ? was not a food critique, it was more of a level of is it too much food, too late, but let's leave that up to someone else.

BTW - cals are listed at the bottom.

 

[cobracock1979]

Bro,

with all due respect - I am knowledgable wrt to diet. EVERY pro takes in shakes, as does every bro on here. I dont know a single knowledgable person on EF who doesnt. Look into insulin responses from waxy maize compared to wholefoods. If you dont rate insulin as a valuable anabolic growth tool, stick to wholefoods PWO.

Im not offended, but your assumption that Im clueless from the 2 valid comments I made is pretty flawed.

And I already said - 3100 cals is not enough - at your size thats barely over maintenance. Work out your BMR - adjust your cals depending on your goals.

What are your goals?