Meal plan for Beginner Cycle

Good evening Gentlemen,

I've been trolling through the forums for over almost a month now, finding answers to questions I hsd, understanding the cycle that I'm jumping into soon. I'm doing the Beginner Cycle, EXACTLY as it was written up in the stickies, including the PCT.

I've tried my very best to get all my ducks in a row before posting and asking for advice.

I have actually taken a lot from this forum and from what I can see, it's close enough to 'plug and play' for me x bearing in mind that the workouts and diets are in par.


So let me start of with the general answers you need:

Age 33
Height 186
Weight 86.6
BF I'm not 100% sure but probably about 18%
My maintenance calories are 2400 and after doing the calculations, I need to be at 3800
I worked out for 2 years nonstop, 5 days in a row until I started traveling for work, that's pretty much when the wheels came off.


So, I'm putting my chin up and got myself super motivated again and back into the swing of things.

With my previous workouts, I did not have any idea how or even why to structure a meal plan but after spending weeks and late nights reading up on all sorts of things I think I have most of the answers.

The only answer or guideline I need now is for someone to check my meal plan and say yay or nay based on the stats provided above, and perhaps give some constructive criticism.

So I have take the Dieting 102 and actually calculated all the macros ect and by chance it came up to 3812kcals!

Which is the below plan:
meal 1

protein + carbs.

6egg whites + 2 full eggs + 100g oats


meal 2

protein and fats

60g whey protein + 30g peanut butter

meal 3

protein and fats

200g steak and 30g almonds

meal 4(pre work out)

protein and carbs

1.5tins of tuna + 80g oats + 30raisin

meal 5(post work out)

protein and carbs

60g whey protein + 50g glucose/vitargo/dextrose

meal 6

protein and fats.

200g chicken + 30g almonds

So this is what I finally got: C=22% F=41% P=37%
Do you think this is a good starting point for me?

I know Empire did mention that it's just a temple with random values, although IF my calculations are right, along with my homework, then it seems ideal for me.

What should I change?

Again I tried to get all the necessary information all over the forum to come prepared and not be 'spoon fed' but if that is the case, I do apologize.

Cheers!

Why are you so scared of Carbs?

how did you get to your 2400? are you tracking calories currently for you to have that set number?

I get close on 2800 for maintenance of that weight. so if you have been eating 2400, go to 2800 for 2 weeks then slowly increase by 100 calories per week, will stop you gaining a lot of fat.

right now before going to any of the old stickies I wrote, do a basic set diet, 2.5g of protein per kg of body weight, 30% of the calories from fat, and then balance from carbs. do that for a couple of weeks then worry about changing macro ratios and meal timing.

you can do 5 meals a day. 1 post-workout meal being only protein and carbs. the other 4 meals being protein carbs and fats. start with basics and then go from there.

Thank you Empire for the prompt response.

I used the following formula to do my calculations:

BMR (men) = 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years)

I could have slipped up with some figures to get to 2400. I will double check that before setting anything in stone.

Well, it's not that I am scared of carbs, these are just some percentages I got from the Dieting 102 and an App called Fatsecret but I will prefer to follow your advice as you've been around the block, so let me go back to the drawing board.

I'm currently in hospital on drips and meds etc etc so that will probably explain my poor calculations and the obvious bad spelling and grammar in my original post lol! (only noticed this morning)

I have time to kill at the moment so let me play around with the values you have given me and I will keep you posted on progress etc.

Cheers!

NOTE: I responded but my post vanished. I did however get a notice that response is up for review but that was many hours ago so if my previous response does get posted, admin please remove this one.

I shall start again...

Thanks Empire for the prompt response.

I used the following formula to do the calculation:
BMR (men) = 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years)

However, I think that I may have slipped up with something because after redoing it, I also now get close to 2800 so thank you for pointing that out.

I've been in hospital for the last week and the meds are making me a bit drowsy. Hence my poor spelling and grammar in the earlier post, apologies for that.

I will go back to the drawing board with your advice as I feel that's pretty solid advice based on my specs and then rework the diet.

Once I have done so, I will post it for scrutinizing.

Cheers!!

Hi Empire,

Okay so after redoing and redoing, I think I've got it.

I'm working on Maintenance of 2800cals and adding 400cals for bulking.

Managed to get to 3183cals

C=36% F27% P37%

Breakfast

7x Boiled eggs
100g Oats


Snack

2 Scoops Whey Protein
125g Oats

Lunch
150g Steak
135g Brown Rice

Pre-Workout
1x Tuna
125g Oats

Post-Workout (5th and final meal)

150g Chicken Breast
135g Penne Pasta

The only thing that I'm super confused about is I haven't deliberately added any fats (ie) nuts so it looks like the 27%F is already coming from the boiled eggs and the oats.

This again is according to a meal planner so I am not entirely sure whether I must ignore that 27%F from the above ingredients and just add a hard fat load from nuts etc to get my 30%F.

What's your opinion here?

Steak, Oats , eggs, there are your fat sources.

i would rather limit the boiled eggs to 4 a day. i would vary your carbs a bit more than just oats and rice really.

i would prefer to see the whey protein post workout with a faster acting carb ( kids cereal is my choice)

and then 1 hour later have your chicken and penne. I would cut down the 2 oats meals to 80g each and then you will have room to add in fast-acting carbs post work out.

if you are doing this

5 meals. take protein amount and divide by 5. take your carb amount divide by 5. and take the fat amount and divide by 4.

meal 1-4 will be protein fat and carbs based. post work out will be protein and carbs only.

if you want to you can divide the post work out carbs into 2, and have half the carb amount intra work out(from a carb-based drink) and the other half post workout,

so for example

300g of carbs will give you 5 meals of 60g of carbs, and of that 1 meal of 60g, you split it to 30g intra workout and 30g post work out.

once you cut out the extra egg yolks, and cut back on the oats, you will be able to add fats to the other meals.

Thanks Empire!

So eventually after being discharged from the F$%# hospital!...

I jumped in head first into the gym and started my cycle along with my meal plan (as mentioned above)

I am now on day 10 of D bol and have done my 3rd Cyp pin.

I have weighed myself the morning when I started my cycle (12 October) and I weighed 85.4kg (seems I lost some weight in hospital)..Anyway, so I have weighed myself again this morning and I am now sitting at 86.3kg.

I can already notice muscle gains...Weird thing is on day 3 of Dbol, I could feel my arms felt puffier...CRAZY shit lol!

So why am I telling you all this? I am now 9 days in (excluding Sundays) on this meal plan and it doesn't look like I am gaining any fat, heaven forbid I hope not lol!

Would you recommend that I stick with said diet for a full 2 weeks and see how my body reacts or should I start with your suggested plan ASAP?

I'm eating clean or well, I like to think so...

I add the occational 1/4 a cup of Royco casue over my rice just to make it slightly less boring then I chuck a bunch of mixed veg over it. - I don't weigh my veg, I don't see any point in it.

I have one cup of coffee in the morning, no milk, 1 teaspoon sugar. - I did go cold turkey last week and cut sugar completely but on the 2nd day my head started spinning like crazy and I felt SO dizzy so I decided to rather cut sugar gradually. Also, I know you always say that if it goes into your mouth, you need to count it but currently I am not counting my coffee and the 1 teaspoon sugar a day. The 1 teaspoon sugar in my coffe is the ONLY sugar I take in for 24 hours.

I'm drifting off...

To get back on topic, should I switch diets now or wait it ot for a full 2 weeks?

wait 2 weeks and increase calories each week.

Cool!

I'll keep you (and readers) posted on my progress.

Thanks for all the help so far!