Your thoughts

Munchie

Hi all, im saving up to do my 1st Dianabol cycle in April, can you give me your thoughts on my diet, would this be suitable enough?

7:30am Get up and take L-Glutamine 5g

8:30am Oates in Milk
6 egg whites in a shake
1 slice of peanut butter on brown bread
1 Bannana
Creatine 5g

11:30am 2 Boiled Eggs
Slice of cheese

2:30pm Tuna salade sandwich
Cheese & tomato sandwich

4:45pm Pre work out drink

5:00pm Training with Protein drink after

6:30pm 2 Chicken Breasts
Cup of brown rice
1/2 red pepper

9:30 6 egg whites in shake

10:30 BED TIME

Thanks Alan

Nick500

your diet is not good man

why wait a full hour before eating in the morning?
1130am 2 boiled eggs is 12 grams protein, and contains cheese
230pm cheese again
445: what is in the drink
5: what is the protein drink
930: 6 egg whites is nothing, just 18 grams protein, and its a fast source of protein
1030: nothing before bed>? you want slow release protein and efas

Munchie

hell, as bad as that!!
I wake at half 7 and take L-Glutamine as i read in the Manifesto of mass first thing, hour before food, i get up properly around 8am
11:30am (would it be better to have tuna with my eggs?)
2:30pm (I didn't think a swmall amount of cheese was bad and mixed proteins)
4:45 Post workout drink is water and glucose powder (to give an insulin spike at end of workout)
5:00pm is 2 scoups of Whey protein concentrate in milk after workout

What would you recommend before bed?

Munchie

Hi Nick
Would you recommend i take the L-Glutamine say 15 mins before breakfast?
Eat more eggs at 11:30 and say add half a tin of tuna?
2:30 replace cheese sandwich with egg salad or chicken sandwich and some rice?
9:30 was my meal before bed so what would i replace it with? (what are efas)?

bukem

Hey Munchie, It's not as bad as you might think, I've definatley seen worse.
I'm not great with words but I'm going to try and explain a few things that might help you arrange your diet a little better.
1. On a cycle you need more protien roughly 2g for evey lb of body wieght. ie. if you weigh 220lbs you need 440g protein. you also need more clean calories. You already knows this bit right.

So lets take a look at working out how many calorie you need to bulk.

The "Harris Benedict" equation is a calorie formula using the variables of height, weight, age, and gender to calculate basal metabolic rate (BMR). This is more accurate than calculating calorie needs based on total body weight alone.

Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9

So if this 25 year old at 220lb is lightly active, multiply the BMR (2180) by 1.375 = 2997
the total daily calorie requirement is therefore 2997 calories.
This is the total number of calories needed in order to MAINTAIN current weight.

If you want to gain body weight, you must consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories, so eating an extra 500 calories per day will cause you to gain one pound a week.

Here's a simple diet that contains the correct amount of clean calories, protien and fats for this guy to gain wieght.

Meal 1: Pro/Carb

8 Egg Whites, 1 Scoop Of Whey Protein, 1 cup oatmeal

50g protein / 54g carbs / 5g fat



Meal 2: Pro/Fat

Lean Ground Beef, ¼ cup swiss cheese, green veggies

55g protein / 2g carbs / 20g fat



Meal 3: Pro/Carb

Chicken Breast, 1 and a half cup Brown Rice

55g protein / 64g carbs / 3g Fat
**Disclaimer: Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake.


Meal 4: Pro/Fat

2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies

60g protein / 2g carbs / 13g Fat



Workout


Meal 5: PWO Nutrition

2 Scoops Whey Protein / 80g of Dextrose

40g protein / 80g carbs / 0g fat



Meal 6: PPWO

Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)

50g protein / 70g carbs / 3g fat



Meal 7: Pro/Fat

Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat



Meal 8: Before Bed

3 Scoops of Whey Protein, 1.5 Tbsp. Flax Seed Oil

60g protein / 3g carbs / 21g Fat


That turns into approximately 420 grams protein, 250 grams Carbs, and 83 grams of fat. This is roughly 3500 calories

*Reminder: This is a PRIMER. It's not meant to be comprehensive. Everyone is different, to find out what works for your body takes trial and error.

Any how my hands hurt from typing, hope this helps
All the best
Bukem

Nick500

Great post Bukem

Munchie

Hi Bukem
Thanks for the mass of info.
Im 30 Yrs old, 91kg, 173cm tall and train every 3rd day, i have a fairly active job so i'd say im moderatley active so my BMR would be
66+(1247)+(865)-(204) = 1974 calories x 1.55 = 3059.7 calories per day (needed to maintain my weight)
Does that sound about right? so i need a similar amount of calories as the example you gave to gain on a cycle?
I have a lot of time to get this right as im not planning to do a cycle until April, i would like to get a menu for the whole week written down first as thats the only way i can see myself sticking to it properly.

bukem

It sounds like you have a good idea of what you need to do, forward planning will always be the key. BUT it,s never to early to start when good diet is concerned. You might be quiet supprised how much can be achieved without the use of AAS. Also if your body is used to a certain amount of protien/carbs/vits ect this is called homeostasis, it likes to keep balance, it takes time before it will begin to use any extra intake, so a jump from 220g protein to 440 it may take 2/3 weeks before the body will use the extra protien. The diet I outlined above is just that, I would certainly try and incorporate more fruit and dairy, and vitamin/mineral supplement would be advised.

Good luck Mate !!

Munchie

what would you recommend for vitamin/mineral supplement?

bigdaz

I think holland and barrett mega vitamin are a good choice for bodybuliding. they are on special offer at the moment as well. dont get the one a day 100% RDA crap, too weak in my opinion.
good luck with the course.