Please check my diet.

Hi Guys,

Please can you check my bulking diet and advise.Aim is to reach 90-95kg during first cycle.

Age:44
Weight:85kg
Height:187cm
Body Fat:15%

Protein:35%
Carbs:40%
Fats:25%

Maintenance Calories (Katch-McArdie Calculator) = 2992 (1047/1197/748)
Required Calories = 3590 (1257/1436/898)
Total Diet Calories = 3777 (1265/1657/855)


Meal 1 - Breakfast (6:00 AM) - (Proteins + Carbs)

100g x Oats
250ml x Fat-free Milk
2 x Large Egg Whites (scrambled)
1 x Whole Egg (scrambled)

Calories = 146/279/122

Meal 2 - Mid Morning (10:00 AM) - (Proteins + Fats)

100g x Tin Tuna
30g x Raw Almonds

Calories = 114/28/186

Meal 3 - Lunch (12:00PM) - (Proteins + Fats)

200g x Chicken Breast
1 x Cup Salad (Lettuce,Tomato,Carrot,Green Pepper,)
20ml x Salad Dressing
50g x Mozzarella Cheese

Calories = 234/0/176

Meal 4 - Mid Afternoon (14:00 PM) - (Proteins + Carbs)

100g x Pasta
5ml x Basil Pesto Sauce

Calories = 24/132/32

Pre-workout Meal (16:00 PM) - (Proteins + Carbs)

100g x Biogen Mass Shake (30 min before gym)
250ml x Fat-free Milk
1 x Medium Banana (1 hour before gym)

Calories = 159/363/23

Post-workout Meal - (Proteins + Carbs)

60g x Glucose Powder
100g x Biogen Mass Shake
250ml x Fat-free Milk

Calories = 154/471/20

Meal 5 - Supper (18:30 PM) - (Proteins + Fats)

200g x Grilled Fish
40g x Basmati White Rice
1 x Cup Broccoli
50g x Mozzarella Cheese

Calories = 246/122/123

Meal 6 - Bedtime (21:00 PM) - (Proteins + Fats)

100g x Biogen Mass Shake
250ml x Fat-free Milk
30g x Peanut Butter (unsweetened)

Calories = 188/261/172

FS wrote:
Meal 1 - Breakfast (6:00 AM) - (Proteins + Carbs)

100g x Oats
250ml x Fat-free Milk You don't need milk
2 x Large Egg Whites (scrambled)
1 x Whole Egg (scrambled)

Calories = 146/279/122

Meal 2 - Mid Morning (10:00 AM) - (Proteins + Fats)

100g x Tin Tuna
30g x Raw Almonds

Calories = 114/28/186

Meal 3 - Lunch (12:00PM) - (Proteins + Fats)

200g x Chicken Breast
1 x Cup Salad (Lettuce,Tomato,Carrot,Green Pepper,)
20ml x Salad Dressing Bulking this is fine but you don't want to be too liberal with it, same thing for the cheese
50g x Mozzarella Cheese

Calories = 234/0/176

Meal 4 - Mid Afternoon (14:00 PM) - (Proteins + Carbs) Where is the protein? Once again easy on the sauces, they add up

100g x Pasta
5ml x Basil Pesto Sauce

Calories = 24/132/32

Pre-workout Meal (16:00 PM) - (Proteins + Carbs)

100g x Biogen Mass Shake (30 min before gym) No. Swap this out with oats
250ml x Fat-free Milk Get rid of the milk again
1 x Medium Banana (1 hour before gym) keep this with oats

Calories = 159/363/23

Post-workout Meal - (Proteins + Carbs)

60g x Glucose Powder
100g x Biogen Mass Shake Whey would be better but this is fine, you don't need the milk again annd the glucose powder may not be necessary depending on the massive amount of sugar in the mass gainer, ideally glucose and whey
250ml x Fat-free Milk

Calories = 154/471/20

Meal 5 - Supper (18:30 PM) - (Proteins + Fats)

200g x Grilled Fish
40g x Basmati White Rice This is your post workout meal so I would personally add in more carbs and reduce the carbs in one of your earlier meals, such as meal 4
1 x Cup Broccoli
50g x Mozzarella Cheese Easy on the cheese again

Calories = 246/122/123

Meal 6 - Bedtime (21:00 PM) - (Proteins + Fats)

100g x Biogen Mass Shake take this out entirely
250ml x Fat-free Milk no, cut it
30g x Peanut Butter (unsweetened) this is fine with whey, or have some cottage cheese

Calories = 188/261/172

I have changed my diet as follows:-

Meal 1 - Breakfast (6:00 AM) - (Proteins + Carbs)

100g x Oats (with water)
50g (1 rounded scoop) x Biogen Mass Shake
2 x Large Egg Whites (scrambled)
1 x Whole Egg (scrambled)

Calories = 171/334/126

Meal 2 - Mid Morning (10:00 AM) - (Proteins + Fats)

100g x Tin Tuna
30g x Raw Almonds

Calories 114/28/187

Meal 3 - Lunch (12:00PM) - (Proteins + Fats)

200g x Chicken Breast
1 x Cup Salad (Lettuce,Tomato,Carrot,Green Pepper,)
20ml x Salad Dressing
30g x Mozzarella Cheese

Calories 214/0/135

Meal 4 - Mid Afternoon (14:00 PM) - (Proteins + Carbs)

200g x Pasta
100g x Lean Beef Mince

Calories 127/245/106

Pre-workout Meal (16:00 PM) - (Proteins)

60g x SSN Whey Protein

Calories 180/20/29

Intra-workout Meal (From 30min to finish) - (Carbs)

60g x Glucose Powder

Calories 0/216/0

Post-workout Meal - (Proteins)

60g x SSN Whey Protein

Calories 180/20/28

Meal 5 - Supper (within 2 hrs training) - (Proteins + Carbs)

200g x Grilled Fish
100g x Basmati Rice
200g (1 Medium) x Potato
1 x Cup Broccoli
30g x Mozzarella Cheese

Calories 236/230/86

Meal 6 - Bedtime (21:00 PM) - (Proteins + Fats)

30g x SSN Whey Protein
30g x Peanut Butter (unsweetened)

Calories 123/16/167

FS wrote: I have changed my diet as follows:-

Meal 1 - Breakfast (6:00 AM) - (Proteins + Carbs)

100g x Oats (with water)
50g (1 rounded scoop) x Biogen Mass Shake
2 x Large Egg Whites (scrambled)
1 x Whole Egg (scrambled)

Calories = 171/334/126

Meal 2 - Mid Morning (10:00 AM) - (Proteins + Fats)

100g x Tin Tuna
30g x Raw Almonds

Calories 114/28/187

Meal 3 - Lunch (12:00PM) - (Proteins + Fats)

200g x Chicken Breast
1 x Cup Salad (Lettuce,Tomato,Carrot,Green Pepper,)
20ml x Salad Dressing
30g x Mozzarella Cheese

Calories 214/0/135

Meal 4 - Mid Afternoon (14:00 PM) - (Proteins + Carbs)

200g x Pasta
100g x Lean Beef Mince You could make this steak and sweet potato

Calories 127/245/106

Pre-workout Meal (16:00 PM) - (Proteins)

60g x SSN Whey Protein I would have some oats with raisins/banana here and 30gr of whey

Calories 180/20/29

Intra-workout Meal (From 30min to finish) - (Carbs)

60g x Glucose Powder just move these into your post workout shake

Calories 0/216/0

Post-workout Meal - (Proteins)

60g x SSN Whey Protein

Calories 180/20/28

Meal 5 - Supper (within 2 hrs training) - (Proteins + Carbs)

200g x Grilled Fish
100g x Basmati Rice Just the white potato will be fine
200g (1 Medium) x Potato
1 x Cup Broccoli
30g x Mozzarella Cheese

Calories 236/230/86

Meal 6 - Bedtime (21:00 PM) - (Proteins + Fats)

30g x SSN Whey Protein
30g x Peanut Butter (unsweetened)

Calories 123/16/167

I find, along with some of the other guys on the forum, that with our mince in SA I find myself gaining fat unless it is woolies extra lean, although its only 100gr, I wouldn't trust it. You are better off with steak. There is also quite a bit of fat in your post workout meal, I think its fine, but just see how it goes.

Bud your body fat is too high to aim to bulk to your goal weight. You will just look fat and estrogenic side effects are always worse at higher BF%. You should first drop a few KG's of that fat before beginning your bulk.

Eh didn't even look at that, I agree.

What must I drop down to , in terms of BF%?

10/12 % is ideal ....the lower the better ...but older.. it is not easier ..I would say at least get as far below 15 % as u can ...the lower the better the results look..

Older is harder trust me. We have to work twice as hard.

15% bodyfat for 45 is not bad..... I am in top shape and i struggle to break 10% at times.

What cycle are you planning FS ?

Oupa, I have decided to do the Beginner Bulking Cycle from the sample (Dianabol and Testocyp) ,seeing that it is my first cycle (keep it simple), and also my goal is only 5-10kg more than my present weight.

As for cardio,I don't do any cardio whatsoever,the only cardio I do is when I kick the ball around with my 9 year old kid..lol.

You can see my present physique in the profile pic.

+1 for the photo, and well done, you have a solid platform to work from.

I would tweak your cycle slightly based on your current physique, as for the diet, we will have to change and tweak that after a few weeks in.

Thanks..its all got to do with HARD work....hehe.

What would u recommend.I already have the products for the cycle and am planning to start the cycle and diet on Monday (hopefully).

Perfect cycle, i would recommend adding proviron throughout. Also consider extending the test cycle to at least 12 weeks.


Have a quick read to understand why - Proviron


Also at 44 i recommend HCG from week 6 up to pct.

Example
Week 1 - 12 Test @ 500mg PW
Week 1 - 4 Dbols @ 30mg ED
Week 1 - 16 Proviron @ 40mg ED

PCT
(HCG in cycle up to PCT)
Clomid
Nolvadex

We can discuss the possibility of a bridge ( at a later stage ) depending on your health and progress.

Also dont forget about your liver sups.

I have already started taking Milk Thistle in the mornings (1 capsule for now,then 2 capsules when I start the cycle).

As for the Proviron,it will take me about a week to get it,so can I start taking it in my second week of cycle?

As for the HCG,is it from week 6 to beginning of PCT,or from week 6 and during PCT?

Yes you can start the proviron at any time, its a great addition to any cycle.

The HCG you run from week 6 upto PCT, no need to run it in PCT.

Basically

Week 6 - 16 HCG @ 250iu twice a week. 500iu total.

PCT will be Clomid & Nolvadex.

Ok lekker Oupa.Appreciate all your advice and help so far.Ek waardeer dit.Sal jou laat weet hoe dit gaan.Sien uit daarna!!

Lekker man, moer hom. Enjoy.

WTF u below 15...looking good boet enjoy the cycle ...plus 1

Thanks Mike.Really enjoy all the support I'm getting here on the forum....

Hi Guys,

Just a few questions:-

1.What time of day do I take my Test,morning or night?
2.Dianabol before or after a meal?
3.I have Letrozole on hand if needed.How do I take this?

Thanks

1. Doesnt matter as they say in the classics flip a coin
2. mt stomache
3. start 3 drops EOD if u get itchy nips or signs go ED and come back to ask.

Remember to split your dbol x 3. 10/10/10. So 10mg every 6-8 hours. Proviron same story but only twice. 20mg mornings, 20mg evenings.

Hi Guys.

Compliments of the season to all.It's been a while....