Diet Help Pleeeeease!!

Hey guys,

Ok firstly my stats:

Height: 6 foot 1 inch
Weight: 103kgs
BF: Around 15 - 17% Not entirely sure, but this is the highest my body fat has been can hardly see abs... Can't really grab much fat off my abs but its the underlying fat (I think it's called visceral fat if I'm not mistaken? Is quite high as I have developed quite a "boep" Lol)

My current cycle:
Test E: 600mgs per week
Deca: 525mgs per week
Dbol: 50mgs per day, 1st 4 weeks
Winstrol: Bridge @ 50mgs per day at end of cycle
Arimidex: Using 0.5mgs EOD
Caber: 0.5mgs twice per week
HGH: 5ius ED
B12 & B Complex: 1ml of each once a week

I need some advice on my diet, now firstly, I know that this isn't the greatest diet, but I am on quite a tight budget and am working full time and studying part-time, so I don't have much time to prep big meals that involve a lot of cooking etc so I'm limited to tuna, eggs, and sandwiches Lol..

Anyways... Here goes... any constructive criticism is greatly appreciated!

Breakfast:
1 Cup Oats (when raw)
2 servings whey protein
(All made with Full Cream Milk)

Mid-Morning:
1 Serving Biogen Bulk 45/150 (Pro: 45g, Carb: 150g (28g worth of sugar), Fats: 8g)
With Full Cream Milk

Lunch:
3 whole boiled eggs
3 boiled egg whites
Low Fat Mayo
4 slices wholewheat Low GI bread
(Egg Mayo Sandwiches)

Pre-Workout:
1/2 cup oats (when raw)
Raisins
Honey
Made will Full Cream Milk

Post Workout:
2 servings whey
Full Cream Milk
4 slices white bread

Dinner:

Whatever is cooked,

Always some form of protein (steak, chicken breasts, fish)
Rice/mash/veggies

Bedtime:
1 serving whey
Full Cream Milk
1 tbsp peanut butter

Now I know this doesn't sound like a lot of food, but I am REALLY battling to get all this into my system in a day! The mass gain shake is a real killer and feels like 4 meals alone.
I am extremely bloated and uncomfortable all the time from all this food...

My goals are to gain as much mass and size as possible, but to minimise bf gain, as I am already quite fat lol...

Thanks a lot guys!

Cheers

not enough food, Protein is also very low. id drop the mass gainer shakes and milk for whole foods. Also the dient isnt very clean, you're probably going to bloat quite a bit

MRfeathers wrote: not enough food, Protein is also very low. id drop the mass gainer shakes and milk for whole foods. Also the dient isnt very clean, you're probably going to bloat quite a bit

Not enough food???

Wow I am really battling to squeeze all that in as it is..

Any advice as to what I can substitute or where I can improve etc?

Ducler Des Rauches wrote: Hey guys,

Ok firstly my stats:

Height: 6 foot 1 inch
Weight: 103kgs
BF: Around 15 - 17% Not entirely sure, but this is the highest my body fat has been can hardly see abs... Can't really grab much fat off my abs but its the underlying fat (I think it's called visceral fat if I'm not mistaken? Is quite high as I have developed quite a "boep" Lol)

My current cycle:
Test E: 600mgs per week
Deca: 525mgs per week
Dbol: 50mgs per day, 1st 4 weeks
Winstrol: Bridge @ 50mgs per day at end of cycle
Arimidex: Using 0.5mgs EOD
Caber: 0.5mgs twice per week
HGH: 5ius ED
B12 & B Complex: 1ml of each once a week

I need some advice on my diet, now firstly, I know that this isn't the greatest diet, but I am on quite a tight budget and am working full time and studying part-time, so I don't have much time to prep big meals that involve a lot of cooking etc so I'm limited to tuna, eggs, and sandwiches Lol..

Anyways... Here goes... any constructive criticism is greatly appreciated!

Breakfast:
1 Cup Oats (when raw)
2 servings whey protein
(All made with Full Cream Milk) add some eggs, 6 whites 2 whole eggs

Mid-Morning:
1 Serving Biogen Bulk 45/150 (Pro: 45g, Carb: 150g (28g worth of sugar), Fats: 8g)
With Full Cream Milk have a whey protein with some nuts

Lunch:
3 whole boiled eggs
3 boiled egg whites
Low Fat Mayo
4 slices wholewheat Low GI bread
(Egg Mayo Sandwiches)
id rather do something like 200g chicken breast, 200g brown or basmati rice, cup of broccoli
Pre-Workout:
1/2 cup oats (when raw)
Raisins
Honey
Made will Full Cream Milk
thats ok
Post Workout:
2 servings whey
Full Cream Milk
4 slices white bread
probably why you getting a "boep" rather have some creatine, dextrose mixed with some whey
Dinner:

Whatever is cooked, 250g lean steak, 1 cup brown rice, 200g boiled potatoe, 2 cups brocolli

Always some form of protein (steak, chicken breasts, fish)
Rice/mash/veggies

Bedtime:
1 serving whey
Full Cream Milk
1 tbsp peanut butter drop the milk. make sure the PB is natural and unsweetened

Now I know this doesn't sound like a lot of food, but I am REALLY battling to get all this into my system in a day! The mass gain shake is a real killer and feels like 4 meals alone.
I am extremely bloated and uncomfortable all the time from all this food...

My goals are to gain as much mass and size as possible, but to minimise bf gain, as I am already quite fat lol...

Thanks a lot guys!

Cheers

without getting too involved in macros or calories, thats more like a diet you should be following

What MrF says ...use water and pure whey ..Dbol could also be the reason ?

Thanks a lot MR Feathers..

So for breakfast can I stick with the oats and whey with milk and then just add the eggs?

Should I drop the milk completely from all my shakes?

And for lunch, it is a real mission for me to prep things like chicken etc, so would something like wholewheat pasta with tuna in it be ok? If so, how much of each...

For post workout, I can get Evox Rapid Recovery, its a BCAA, protein and Vitargo blend sup, is this ok? I can take whey plus this?

I am currently taking creatine HCL also which I normally take the caps before training..

Thanks in advance!

You guys are really helpful

Ducler Des Rauches wrote: Thanks a lot MR Feathers..

So for breakfast can I stick with the oats and whey with milk and then just add the eggs?

Should I drop the milk completely from all my shakes? yeah bro i would drop all the milk, a little wouldn't be too bad if you used it sparingly

And for lunch, it is a real mission for me to prep things like chicken etc, so would something like wholewheat pasta with tuna in it be ok? If so, how much of each... yeah that would be ok, 2-3 tins, about 2 full cups of cooked brown pasta (the quantity would depend on the macros you need, so its more of a rough guideline)

For post workout, I can get Evox Rapid Recovery, its a BCAA, protein and Vitargo blend sup, is this ok? I can take whey plus this? yeah thats fine

I am currently taking creatine HCL also which I normally take the caps before training..

Thanks in advance!

You guys are really helpful

Ok So I have revised my diet a bit...

Let me know what you think now Mr Feathers..

Breakfast:
2 Servings Whey
6 Egg Whites
2 Whole Eggs
1 Cup Oats

Mid-Morning:
1 Serving Whey
20 Almonds

Lunch:
2 Tins Tuna
3 Cups (Cooked) Wholewheat Pasta

Pre-Workout:
1/ Cup Oats
250ml Full Cream Milk
2 tbsp honey
30g raisins

Post Workout:
2 Servings Whey
1 Serving Evox Rapid Recovery (BCAA, Vitargo, Pro: 10g, Carb: 27g, Fat: 1g)

Supper:

Will try to have lean protein with green veg such as broccoli and some starch like potato/brown rice and occasionally I get sweet potato.

Bedtime:

1 Serving Whey
1 tbsp peanut butter
250ml full cream milk (Love milk at bedtime so can't take it out there lol!)

Totals: Calories: 3181, Protein: 295g, Carbs: 338g, Fats: 73g

Is this enough food to grow??? And also these totals are not inclusive of supper which should add another 500 cals or so..

whats your BMR? how many times a week do you train? doing any cardio? the diet is a lot better. if you could cut out that half a litre of milk a day it would be almost perfect.

If you do end up cutting the milk remember to supplement with calcium.

I love my milk too. But I stick to the 2% low fat milk.

good advice. i always supplement with calcium and magnesium. even more so after breaking my hand

MRfeathers wrote: whats your BMR? how many times a week do you train? doing any cardio? the diet is a lot better. if you could cut out that half a litre of milk a day it would be almost perfect.

I used the Harris Benedict Formula to calculate daily calorie needs, and I got 3509...

Training 4 - 5 days a week so I took my bmr of 2263 x 1.55 = 3509

Will that be enough food to cover my daily calorie needs? Because the totals there do not include my dinner... Or should I add some more food somewhere?

if you say dinner is 500 extra cals then you are at quite a large surplus. see how things go. if you're picking up too much fat, drop the carbs and calories a little

the best advice i could possibly give is, listen to your body, understand it. learn how to manipulate food and calories to reach your goals. it comes with experience from dieting.

MRfeathers wrote: the best advice i could possibly give is, listen to your body, understand it. learn how to manipulate food and calories to reach your goals. it comes with experience from dieting.

Bro you should write a book haha you're really clued up! Really do appreciate the advice!

I know this is completely off topic, but could you possibly take a look at my other topic that I have up about Gentropin HGH... No one seems to know and thought maybe you could help? The link is below:


www.anabolicsteroids.co.za/forum/6-stero...ers/122203-gentropin

dude peptides arent my thing. ill get PoisonedPulse to come online and help you out.

not trying to be a tool but in future please try to stick to the topic of the thread

MRfeathers wrote: dude peptides arent my thing. ill get PoisonedPulse to come online and help you out.

That will be great, thanks a mil

MRfeathers wrote: dude peptides arent my thing. ill get PoisonedPulse to come online and help you out.

not trying to be a tool but in future please try to stick to the topic of the thread

Yeah, sorry, I know it was completely off topic and you guys get annoyed with people doing that :pinch: sorry about that! just really need some good advice on it! Won't do it again in future

thanks man. i spoke to PP, he will come online and sort you out as soon as he gets home

MRfeathers wrote: thanks man. i spoke to PP, he will come online and sort you out as soon as he gets home

Thanks man, thanks a mil for all your diet advice, maybe now I won't become such a porker lol :blush:

Stupid q, but is it ok to take a break from your diet once a week, lets say on a day that I don't train? Not to cheat and eat a whole bunch of junk, but just a break from the normal diet and stuffing my face with so much food and just eat healthy but maybe 3 meals on that day?

any time man.

if you're cutting a cheat day is essential, it increases your leptin levels giving your metabolism a boost.

on a bulk not so much. but life is too short, i dont see a problem with a cheat day once a week, provided you keep calories and carbs relatively low. so dont go overboard