Please help me fix my diet SM

[MRACHIEVE84]

My stats are:

6'2
245lbs
BMR: 3,692

My half ass diet:

7am - Scoop of ON Protein
7:30am 5egg white 1 whole egg with skim milk
1cup of oatmeal with cinnamon

10am 1-can of tuna fish :\

12:30 1 Costco Chicken breast 1 cup of brown rice

3pm 1 can of tuna fish

5:15pm 1 bannana 1 scoop of protein

6-6:30 PWO Shake 2scoops of protein

7:30 1 large Chicken breast or 12oz steak with brown rice and water

10-10:30pm 1cup of ff cottage cheese 1 scoop of protein


Please help me fix that crap. I'm want to put on mass, but not be a complete fat ass. :thumbsdow

Also, i'm planning on starting my second cycle in Febuary. I'll be running 500mg pr wk of Test Enanthate for 12 weeks. and 50MG ED of D-bol for 5 weeks. I have 60 tabs of Nolvadex on hand and 5000iu of HCG.

Thanks for taking the time to respond all.

[infiniti1982]

Originally Posted by MRACHIEVE84

My stats are:

6'2
245lbs
BMR: 3,692

My half ass diet:

7am - Scoop of ON Protein I'm guessing you do some cardio right after this?
7:30am 5egg white 1 whole egg with skim milk I'd do more like 7 egg whites
1cup of oatmeal with cinnamon

10am 1-can of tuna fish :\Need carbs. How about tuna on three pieces of whole wheat bread? Or mixed with one cup of oats and sauteed into tuna pancakes (pretty good stuff, actually)?

12:30 1 Costco Chicken breast 1 cup of brown rice

3pm 1 can of tuna fishAgain, carbs

5:15pm 1 bannana 1 scoop of protein Looks to be your preworkout meal here. You need a slow carb/protein mix here. Add in some good carbs and I'd like to see a slower protein in there as well--maybe have a banana, some oats, scoop of protein, and chicken or whatever.

6-6:30 PWO Shake 2scoops of protein Carbs are vital to the PWO shake--blend in one cup of oats to your shake.

7:30 1 large Chicken breast or 12oz steak with brown rice and water

10-10:30pm 1cup of ff cottage cheese 1 scoop of protein Some are against carbs at night--and you could just eat more carbs throughout the day to avoid eating them at night--but you might want to add in some good carbs here as well.

Overall you might want to add in more fats. All your protein (except maybe steak at the 7:30 meal) are really lean sources. Add in steak to another meal. Have a slice of cheese on some of your sandwiches, etc. etc. Fat is easy to add in. Don't add too much though--total fat intake should be around 20-30% of total calories. Also take around 5g of fish oil a day.
Any idea what your %bf is?

[MRACHIEVE84]

Hey bro,

Thanks for the prompt reply. My body fat % is 17.1 that is 100% accurate. I did forget to mention that I take a multi-vit as well as vit c b-12 and fishoil capsules. Please feel free to be more specicic and help me fill in gaps as you see fit.

Thanks,

-J

[infiniti1982]

if i were you, i would cut down to around 10-12% BF before going on that cycle.

[MRACHIEVE84]

Could you possibly recommend a better cycle? I've got a very reliable source, so switching my cycle will not be difficult. Any help would be aweseome bro.

Thanks in advance

[infiniti1982]

No. I was saying you should cut down to 10-12%BF before going on ANY cycle.

[fog_hat1981]

Hey bro -

I told you I would get back to you sooner but I had not planned on it taking this long - sorry.

Now, I didn't go into FitDay or anything so this will not be as accurate as it would be if you went there first. However, I am guessing that you have about 300 grams of protein, 200-250 grams of carbohydrates and 20 grams of fat. This only comes out to about 2300-2400 total calories. This is not near enough...

I like Glowalla's addition of carbs too but I'll try to spell it out a little more clear for you. You don't need any more protein, you need another 250 carbs and maybe 20-30 more grams of healthy fat. Try this....

Originally Posted by MRACHIEVE84

My stats are:

6'2
245lbs
BMR: 3,692

My half ass diet:

7am - Scoop of ON Protein I'm guessing you do some cardio right after this?

Try doing your cardio on an empty stomach if your goal is to lose weight. Also, if you drink a shake and then do cardio you are going to have Gastrointestinal issues with letting that food sit in your gut while your blood is flowing to your muscles during cardio etc. If you are not doing cardio in the morning (which I doubt since you are eating at 7 and 7:30) I would try to get your protein in at 6:30am or push your next meal back to 8am.

7:30am 5egg white 1 whole egg with skim milk I'd do more like 7 egg whites
1cup of oatmeal with cinnamon

I would leave out the skim milk and leave the 5 egg whites. However, since we know you need more fat I would suggest that you use 3-4 whole eggs instead of just one.

10am 1-can of tuna fish :\Need carbs. How about tuna on three pieces of whole wheat bread? Or mixed with one cup of oats and sauteed into tuna pancakes (pretty good stuff, actually)?

Try Bouncer's Tuna Mush or just try 1 can of tuna with 1 cup of oats mixed with General Tso's sauce etc (I prefer Iron Chef's) and microwave it for a minute.

12:30 1 Costco Chicken breast 1 cup of brown rice

3pm 1 can of tuna fishAgain, carbs

Ditto - 1 cup of oats or brown rice, maybe even a sweet potato - also, I get sick of tuna so you can try canned chicken but try to find a low sodium brand.

5:15pm 1 bannana 1 scoop of protein Looks to be your preworkout meal here. You need a slow carb/protein mix here. Add in some good carbs and I'd like to see a slower protein in there as well--maybe have a banana, some oats, scoop of protein, and chicken or whatever.

Stick with the Protein shake but throw in a cup of oats

6-6:30 PWO Shake 2scoops of protein Carbs are vital to the PWO shake--blend in one cup of oats to your shake.

Ditto...

7:30 1 large Chicken breast or 12oz steak with brown rice and water

10-10:30pm 1cup of ff cottage cheese 1 scoop of protein Some are against carbs at night--and you could just eat more carbs throughout the day to avoid eating them at night--but you might want to add in some good carbs here as well. [quote/]

I would leave out the protein here - you can replace the cottage cheese with egg whites or a lean meat if you get bored of the cottage cheese. Also, since you are not bulking I would try not to use PB or carbs this late but that's just me. In addition - ff cottage cheese is not the best tasting compared to 2% so try the 2% - the few grams of fat will not kill you.

Now, we have added in about 200 more grams of carbs and maybe another 10-15 grams of fat. The only thing I would tell you that's left is to make a snack of peanuts (2 servings) and almonds (1 serving) and carry that around with you to snack on all day. This should get you closer to your caloric need with about a 45/40/15 ratio of protein/carbs/fats. It's not perfect but I felt bad for not getting back to you sooner so it will have to do !

As for the cylce - give the diet a chance and wait like I told you to before. Get your bf% down and your lean mass up, as well as learn more about all of this stuff before you jump into another cycle. Your dealer will always be there and in case you've already bought your cycle the stuff won't go bad over the next 6-12 months while you stay natural to figure out your body first...

Good luck!

[MRACHIEVE84]

You guys are bad ass. I just wanted to extend my thanks even further. I've read the post and have got everything I need to start buckling down on the diet outlined above. Again, thank you guys for taking the time out of your day to help me.

[go Yankees]

also, have healthy snacks on hand. Once you start training intensely, especially with cardio mixed in, you'll be hungry all the time. Snack on stuff like apples with natural peanut butter, mixed nuts...