Any diet gurus in here? Please advise.

[crombie09]

I believe Im eating better now than ever before. I just hope that Im doing everything correctly and not wasting my time. I worry so much about wasting my time doing something that sometimes I get discouraged and stop doing it.

This is the questionaire that YellowJacket put up to help put together diet plans for people.

Your Stats
6'4" 225 lbs and 13 % bf

Your Goals
Gain lean mass while losing a little fat

Your Basal MEtabolic Rate
3730 pretty sure I did this correctly

Your food availability
I just started making my own sushi so I eat that almost everyday, I love red meat, eggs, chicken, rice pb and j sandwhiches, milk, sweet potaotes, fiber one cereal, spinach leaf salads, ww bread, I use ON protien, along with Dextrose and Maltodextrin for postworkouts, ect...no a big veggie fan but if you layout what I must eat, I'll eat anything.

Your diet time length
The quicker the better but I would like to make this an ongoing diet, just want to live a healthy lifestyle

Your cardio type (if applicable)
Currently dont do any cardio, very hard for me to gain weight as I was 175 lbs and 6'4" all through high school and had to eat a ton and did a copule cycles to get to what I am now. Since I have begun to eat better these last 5 or so weeks I have lost a decent amount of fat and people are noticing.

Any ergogenic aids/drugs you plan to use
Im on dbol, test and deca right now, just started cycle, will end cycle with winny. Protien shakes and creatine.

It would be awesome if you guys could lay something out for me.

[ROCKILLER]

Everybody is going to say this so get ready. If you couldnt get over 175 without gear, you werent eating enough of the right food plain and simple. That doesnt matter now but what does matter is that youre still probably not eating enough. Especially if you dont follow a schedule.

As for the diet, I would post what you eat now and the times so that you cen change it from there. Or at very least make something up that you feel you could stick to.

[Lmg2701]

Thank you for doing your research and putting this together. My next suggestion to you is to look at other diets posted in the diet forum and put a rough draft together. Now that you know your BMR it's all about putting those foods together to (in your case) add up to a little bit above your BMR. Once you have this rough draft complete we will then be able to fine tune it and tweak it where need be.



P.S. Drop the Juice because you surely haven't reached your full potential with those stats.

[crombie09]

Originally Posted by ROCKILLER

Everybody is goind to say this so get ready. If you couldnt get over 175 without gear, you werent eating enough of the right food plain and simple. That doesnt matter now but what does matter is that youre still probably not eating enough. Especially if you dont follow a schedule.

As for the diet, I would post what you eat now and the times so that you cen change it from there. Or at very least make something up that you feel you could stick to. Everybody is willing to help but you should at least bring some idea to the table. Chack out some of the diets already posted for an idea.

How old are you? 25

What was the PCT like for the past cycles? Nolvadex and Clomid

What are you planning on using for this one? Havent decided yet. Have nolva and clomid on hand though

Ok yeah I know I wasnt eating enough back then, even though people were amazed at how much I could eat and stay skinny. I found out that I was an ectomorph, after high school did a couple cycles gained a little but not too much weight. I got on FG about 3-4 years ago and started reading. I started eating everything in sight and I put on a lot of mass pretty quickly.

So a sample diet. I dont really have times b/c I work a lot right now and on the days I can sleep in a let my body rest I do so. I shoot for 10 hours of sleep a night. I know some may say thats a lot but I have found that the standard 8 just inst enough for me.

1. 50g ON protien, 25g dextrose
2. 6 whole egglands best eggs 3 pieces 100% whole wheat toast or oatmeal or fiber one cereal edit: I've decided to do 3 whole eggs and 4 eggs whites instead.
3. Chicken breast (2) and a sweet potato
4. Post workout shake (50g ON protein, 25g dex, 25g malto)
5. 8-10 oz Sushi (only eat sashimi, which is large cuts of fish over rice) or a 10-14 oz sirloin steak and some rice
6. same as meal 5
7. pb and j and a glass of milk (only natty pb and sugar free jelly)

I drink water, crystal light and Arizona diet green tea throughout the day.

I know Im missing veggies here, I eat a spinach leaf salad occasionally but dont really do veggies much. If you're going to throw them in the diet please make sure they are simple and as un-often as possible. Haha.

[crombie09]

I also have a almonds, cashews and macadamia nut mix but dont know where to stick them in my diet.

[ROCKILLER]

Just so you know, I had deleted the questions at the end because judging from your other posts that I saw you had the other stuff under control. I would just keep the nuts with you for a snack if youre running late on a meal at work or something. I lke to use raw almonds and cashews that I put in a food processor. Then I just keep them in my desk in a big nalgene bottle and I kinda "drink" it when I want some. I dont like the texture of raw whole almonds, maybe I'm just wierd. I would suggest adding some more protein at your last meal. Something like 1.5 cups of low fat cottage cheese and then keep some casein protein on hand for if you run out.

[go Yankees]

I don't think you'll do much gaining of muscle eating between 3700 and 3800 cals a day, at 6'4, 225. Go to www.fitday.com and log all the foods you eat, and see how many calories you eat in a week, I've found that a useful tool to track consistency in my diet

[crombie09]

Originally Posted by go Yankees

I don't think you'll do much gaining of muscle eating between 3700 and 3800 cals a day, at 6'4, 225. Go to www.fitday.com and log all the foods you eat, and see how many calories you eat in a week, I've found that a useful tool to track consistency in my diet

Well what other "clean" foods would you reccomend for putting on lean mass? I eat a shitload it seems but I know a lot of the food I eat is low in calories.

Today an hour after my post workout shake I ate half of a chicken and four pieces whole wheat bread, I was stuffed.

[crombie09]

Anyone else have anything for my diet?

[sonis9]

here you go crombie-
1-keep the shake, add 1 cup oatmeal, and i tbsp of flax oil
2-3 whole, 7 egg whites-4 taost or 1 cup oatmeal
3-10 oz. chicken, 10 oz. sweet potato, 1 cup green beans or broccoli
4-keep the same
5-10 oz. sashimi(what the hell is this??) meat only- and 1 1/2 cups of rice
6-8 oz steak, 1 1/2 cups rice, i cup green vegge
7-6 oz chicken, 1tbsp. flax oil, small salad
-add 1/2 cup of nuts throught the day!!!

if you stick your ass to this 100% it will work!! don't miss or skip meals!! it may need some tweeking, but it is a good start tword you goal-
measure your meat and carb portions. this is the only way to know if we need more or less.

[Lmg2701]

I agree with Sonis, but I'm a big advocate of having a pre-bedtime meal of either cottage cheese or caesin.

[sonis9]

LMG-he could throw the cottage cheese in as a (or) meal. 1 cup or so. i am a firm believer in a solid meal at bedtime at the least-

[crombie09]

Ok well as far as my shakes go Im going to start taking muscle milk, which I believe have quite a bout of good fat in them?

The cottage cheese thing before bed sounds good. I will try that out.

Anything else?

Any other ways to get some good calories in there?