Please Critique My Diet

[GameOver23]

This is my diet for a 12 week cycle, ive studied alot, please take a look at the diet, i know its a long post but its the whole daily diet mapped out.

My stats:

Age: 23
Height: 5' 10/11"
Weight: 10 stone 2 pounds (uk)
Training: On and off since i was 15

The 12 week cycle is:

Week 1 - 12: 500mg of test Sustanon, 2 shots a week, Mon & Thursday
Week 1 - 4: 40mg Dbol

Then PCT after the cycle.

I will train for 3 hours a week, 1 hour at a time, on Mondays, Wednesdays & Fridays, on legs, chest & stomach, and arms.

Heres the diet:



MEAL 1: Morning, around 8am

1 turkey breast steak
2 tablespoons of mint sauce
1 large avocado
½ a mug of quaker oats (plain)
3 tablespoons of strawberry jam
1 Smoothie


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SNACK: Mid Morning around 11am

Half mug of oats
2 spoons of jam


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MEAL 2: Lunch, about 2pm

2 turkey breast steaks
200g whole wheat pasta
chilli sauce for pasta

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SNACK: Around 5pm

Protein shake

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MEAL 3: Around 8pm/9pm

250g Brown Rice
2 servings Turkey breast
250g of Tesco curry sauce

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TOTALS FOR THE DAY:
Calories: 5139
Protein: 357g
Carbs: 632g
Fat: 135g



What Can i add or change to this diet? I am shooting for alot of calories to bulk as much as possible on this cycle.

Thanks for looking.

Matt

 

[puddlemonkey]

wtf is a turkey breast steak? lol

Personally I prefer to do Sust every 3rd day instead of twice a week, just seems to work out better for me and keeps blood levels little more stable. Not sure if working out 3 days a week is gonna be enough, might need a 4th in there as I notice you have no back routine listed. The back is a large muscle group many forget about, just because you don't see it in the mirror doesn't mean it isn't important. If you've always done chest and triceps on different days in the past you may want to try hitting them both on the same day as most of your chest exercises incorporate a lot of tricep. Bi's and tri's work opposite of each other. I know you asked for diet info, sorry. lol. Oh yeah, no mention of cardio, why? The heart is a muscle, a very important one, even a little cardio on a weekly basis can be a big benefit.

 

[Sassy69]

What do the ratios of protein / fat / carb come out to be ? To me the total grams doesnt' tell me much - but how much each contributes to your overall macro nutrients helps.

Just looking at the diet, the two things I'd note are the blatant lack of veggies (i.e. green leafy) -- esp on a high cal diet, you want some fibrous carbs in there to keep things moving thru both in the sense of fiber as well as getting some of those good enzymes, etc to help clean out some of the byproducts of your body processing the high protein / fat / carb diet. The other thing is that I would probably move the carbs out of your last meal and go heavier w/ fats instead. Carbs will metabolize faster whereas fats will metabolize slower, ,thus reducing the amount of time you aren't metabolizing until your next meal (overnite).

 

[poysyn]

wtf is a turkey breast steak? lol

Personally I prefer to do Sust every 3rd day instead of twice a week, just seems to work out better for me and keeps blood levels little more stable. Not sure if working out 3 days a week is gonna be enough, might need a 4th in there as I notice you have no back routine listed. The back is a large muscle group many forget about, just because you don't see it in the mirror doesn't mean it isn't important. If you've always done chest and triceps on different days in the past you may want to try hitting them both on the same day as most of your chest exercises incorporate a lot of tricep. Bi's and tri's work opposite of each other. I know you asked for diet info, sorry. lol. Oh yeah, no mention of cardio, why? The heart is a muscle, a very important one, even a little cardio on a weekly basis can be a big benefit.

Agreed, but if muscle gain is the ultimate goal (which obviously it is in this case) I would recommend keeping the cardio low intensity to avoid a catabolistic environment.

As far as your diet is concerned, looks ok to me if you up the veggies and keep a lean protein at every meal (noticed the 11am lacks a protein source..)