Diet help please

[silvermt84]

Hey guys,

I'm a returning member of the board. My other name was Mrachieve84 but cant log in or get my old login info. I need help getting my diet on track and am hoping some of the vets yellow or fog as well as others can help me out. I'm trying to do what everyone wants. I want to put on mass and get rid of some of the garbage. I'm currently running a rook cycle.

I'm doing . I started with 50mg ed of D-bol and did that for 3 weeks. I'm now running 750mg of Karachi Sust. Was running 500 but bumped it up for the last few weeks.

My diet consist of this:

7:00am 8 Eggs - 5white 3 w/ yoke and two pieces of wheat toast or bowl of oatmeal with 1 scoop of protein. Approx 28 grams.

10am: Two cans of Albacore Tuna with 2 pieces of wheat toast.

12am: 1 or 2 Kirkland Chicken breat *(The ones from Costco) with a good serving of steamd broccoli or a large green leaf salad.

3PM: two cans of tuna 2 pieces of wheat toast

5pm: 1 Cup of Regular Oatmeal 1 Tbsp of ANPB 2 Scoop of Protein and 1 cup of skim milk mixed in blender.

7pm: 1 Large kirkland chicken breast with Salad or 1 cup of brown rice.


10PM 1 scoop of protein in glass of water before bed.

I'm currently 6'1 252lbs with 14-15% BF that is very accurate.

Any help would be great as i know there are some gaps in the above.

Thanks in advance for the help.

[silvermt84]

Hey Rado,

Thanks for reviewing. I love read meat. Please help me fill in the holes with what else I should incorporate into my diet. If you could, please copy my current meal plan and then edit it.

Thanks bro

[Bouncer]

one problem i see is that you said, "i am trying to put on mass and get rid of some of the garbage." you really have to pick which one you want bro. cutting and bulking at the same time is not optimal. pick which goal is most important right now and focus on that. tell me which one you want most right now and i will help you with your diet designed for your goal.

[silvermt84]

Rado and B thanks a ton. I should have been more thorough. I would like to bulk right now. My only concern is always my stomach. I have a four pack not a 6. Everything on me is very solid except the lower part of my abs. I always feel i'm eating to much and getting fat as shit.

Rado,

With the responses you did to my meal plans, on the food you mentioned are you telling me to add that with the other foods i'm already eating. IE: Breakast I am already eating this and this etc... Are you telling me to add the other food with my current food?

Thanks again guys.

[coffee-guy]

Bro I don't want to run Rado's advice in the ground but it isn't as solid as it could be if we knew more about you. Just because you're tall etc doesn't mean as much as some might think...

Everyone has caloric needs/requirements and you're gonna want to start there. Figure up your BMR and calculate a 30/50/20 ratio from that. I'll help you tweak the diet/layout/foods with things other than horseradish etc :D (sorry rado - had to do it)....

After you're "used to" a 30/50/20 and see what it does for you we'll tweak that to a 35/45/20 and then a 40/40/20 and so on to see how things work best - good luck until then......

[silvermt84]

Hey Fog,

Below is my BMR info. I used an online calculator and not sure how accurate it is, but here goes.

BMR: 3350

30:1005
50:1675
20:670

I just times .30% by 3350 etc... Not sure if that formula is right. let me know

[coffee-guy]

Hey Fog,

Below is my BMR info. I used an online calculator and not sure how accurate it is, but here goes.

BMR: 3350

30:1005
50:1675
20:670

I just times .30% by 3350 etc... Not sure if that formula is right. let me know

Now...

Take 1005/4 = 251

Take 1675/4 = 419

Take 670/9 = 74

So....

Protein = 251g (or 30%)
Carbs = 419g (or 50%)
Fats = 74g (or 20%)

Write your diet around that - if protein is too high supplement with carbs as that's where you're really missing out right now.

Also - what kind of cardio are you doing right now??

[silvermt84]

Hey bud,

I only do cardio 3 times per week at best. Usually I stick with only twice per week. All I do for cardio is run for 30 minutes after warm up and keep my HR between 132-140.


Can you copy and paste my old diet and throw some other stuff into the mix. I know i'm not feeding myself near enough and that is why my results have been sub-par.

[coffee-guy]

Hey bud,

I only do cardio 3 times per week at best. Usually I stick with only twice per week. All I do for cardio is run for 30 minutes after warm up and keep my HR between 132-140.


Can you copy and paste my old diet and throw some other stuff into the mix. I know i'm not feeding myself near enough and that is why my results have been sub-par.

You want me to do the work for you???

Your current cardio times should be fine - just try interval training to kick up the intensity for that 30 minutes....

[silvermt84]

My bad Fog,

Didn't mean to ask you indirectly to do all the work. I was just curious if you have some suggestions on other food I can eat instead of the same 4 or 5 every day. Thanks for the help again. You actually set up a diet regimen for me 2 years ago that worked really well.