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Go Back Β  Anabolic Steroids Discussion and Bodybuilding Forum > Diet, Nutrition & Supps Section > Diet, Nutrition & Supplements Discussion

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Nutrition Guidelines for Geared Lifting
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Nutrition Guidelines for Geared Lifting - 04-13-2015, 02:32 PM

*diet updated in post 9*

6'1" 195lbs, 12-15% BF, 25 yo male, Goals are to put on as much muscle as possible, with minimal fat gain
Intermediate aas usage, starting a blast and cruise however I'd like some input when in comes to dieting on cycle.

Blast - 12 weeks
8 week kickstarter of Dbol 50mgs per day
500mgs Test Cyp per week(250Monday/250Thursday)
Adex starting at .5 eod, will increase if needed

Cruise
200mgs Test Cyp (100Monday/100Thursday) .25adex e3d

Natty diet is as follows
BMR of 2044 x 1.6 activity level (sedentary/5 training days)
= 3,270 calories needed to maintain
= 3,770 calories needed to gain 1 lb per week


Questions
1) Should my diet change between blast and cruise? If yes, please elaborate.
2) What sort of macro split is generally used while on cycle?
3)How much should protein increase while on cycle? 2x lean body mass? More?
4)Help with guidelines continuing forward as I put on weight during my kickstarter.

Last edited by Masstheticsbrah; 04-16-2015 at 02:37 PM.
   
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04-14-2015, 03:07 AM

I'll let the more diet knowledge folks have a go at this. I just wanted to say great post. It's good to see a post with all this info. It will help you with the answers from the guys.
   
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04-15-2015, 01:17 PM

Quote:
Originally Posted by chrisr116 View Post
I just wanted to say great post. It's good to see a post with all this info. .
Thanks Chrisr116 I appreciate the bump, I'm still working on my diet if anyone has some input. I'd just like to learn how a diet should be different than from someone training naturally.
   
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04-15-2015, 01:40 PM

you can't eat too much...if you're gaining too much bf then you're not working out hard enough
   
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04-15-2015, 08:02 PM

1. Meal – 106g protein / 52.5 carb / 9g fat
a. 6 egg white = 24g protein / 1g carb / 0g fat
b. 1 whole egg = 6g protein / .5g carb / 5g fat
c. Oatmeal *(quaker maple brown sugar = 4g protein / 32 g carb / 2g fat
+ 46g carb for honey
d. 3 scoop protein w/ water = 60g protein / 7g carb / 1g fat
e. 1 whole wheat toast 1g protein / 12g carb / 1g fat

2. Meal – 81g protein / 118g carb / 15g fat
a. 8oz chicken = 53g protein / 0g carb / 3g fat
b. 1.5 cup pasta = 21g protein / 94.5g carb / 2g fat
c. 1serb size cheese cube = 7g protein / 1g carb / 10g fat

3. Meal – 33g protein / 117 carb / 12.5g fat
Preworkout
a. 1 serv size cottage cheese = 28g protein / 6g carb / 2g fat
b. 2 pastry poptarts = 4g protein / 80 g carb / 10g fat
c. Banana = 1g protein / 31 carbs / .5g fat

4. Mr. Hyde

5. Post workout -60g protein / 7g carb / 1g fat
a. 3 scoops whey = 60g protein / 7g carb / 1g fat

6. Meal – 116g protein / 162 carb / 27g fat
a. 8oz grilled sirloin = 60g protein/ 0carb / 20g fat
b. 2cup pasta = 28g protein / 126 carb / 3g fat
c. 1serv cottage cheese = 28g protein / 6g carb / 2g fat
Total 396 protein / 427g carb /64.4g fat
   
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04-15-2015, 09:08 PM

Alright mass, sounds like your shooting for lean mass. My first thoughts are to many simple carbs and refined white flour. You have no vegetables in your diet? While cruising, the 500 cal above maintenance is fine but on a blast I would go at least 1000 or more above maintenance depending on your fat gain, I go closer to 2500 above
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04-16-2015, 12:13 AM

Eat whole eggs instead of just egg whites. Preworkout, have 20g of protein powder, an apple and ur preworkout of choice. Skip the poptarts. Like Magnus said, too many simple carbs. Switch pasta for brown rice or sweet potatoes. Eat more veggies, especially greens. Get in some good quality fats, especially fatty wild caught fish.


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04-16-2015, 12:41 AM

Quote:
Originally Posted by Magnus82 View Post
Alright mass, sounds like your shooting for lean mass. My first thoughts are to many simple carbs and refined white flour. You have no vegetables in your diet? While cruising, the 500 cal above maintenance is fine but on a blast I would go at least 1000 or more above maintenance depending on your fat gain, I go closer to 2500 above
This is a running draft, and I appreciate your input. What would you like to see switched for the simple carbs? I'm thinking keep the 1cup of pasta instead of 2 cups, and switch in black beans for the rest of the carbs? I eat veggies just don't track them. Steak and chicken always sits on top of a vegetable salad.


Quote:
Originally Posted by Lil' Sully View Post
Eat whole eggs instead of just egg whites. Preworkout, have 20g of protein powder, an apple and ur preworkout of choice. Skip the poptarts. Like Magnus said, too many simple carbs. Switch pasta for brown rice or sweet potatoes. Eat more veggies, especially greens. Get in some good quality fats, especially fatty wild caught fish.
Too many simple carbs you got it, I agree. I'll find a way to add avocados or fish.

I appreciate the posts guys!
   
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04-16-2015, 02:00 AM

Revised it. Added some good fats, switched all the pasta for a few other carb sources, and made sure to remind myself to eat greens. This will be my cruising diet, which is an estimated 350calories above maintenance for me.

How would you guys add more food for the blast? I'm having a hard time coming up with good meals.

1. Meal – 101g protein / 64.5 carb / 34g fat
a. 6 whole egg = 36g protein /1.5g carb / 30g fat
b. Oatmeal = 4g protein / 32 g carb / 2g fat
c. 3 scoop protein w/ water = 60g protein / 7g carb / 1g fat
d. 2 whole wheat toast 2g protein / 24g carb / 1g fat

2. Meal – 63g protein / 58g carb / 17g fat
a. 8oz chicken = 53g protein / 0g carb / 3g fat
b. Vegetable of choice
c. ½ avocado = 0g protein / 7.5g carb / 11.5g fat
d. 1 cup pasta =10g protein / 50g carb / 3g fat

3. Meal –58g protein /177g carb / 7g fat
Preworkout
a. 2 cups brown rice = 10g protein / 90g carb / 4g fat
b. 1 serv size cottage cheese = 28g protein / 6g carb / 2g fat
c. 1 scoop protein = 20g protein / 2g carb / 0g fat
d. Apple = .5g protein / 25 carbs / .5g fat
e. Preworkout of choice

4. Meal-60g protein / 7g carb / 1g fat
Postworkout
a. 3 scoops whey = 60g protein / 7g carb / 1g fat
2 cup brown rice = 10g protein / 90g carb / 4g fat

5. Meal – 103g protein / 33 carb / 18g fat
a. 8oz grilled round steak = 73 protein/ 0carb / 16g fat
b. Vegetable of choice
c. 1 cup sweet potato = 2g protein / 27g carb / 0g fat
d. 1serv cottage cheese = 28g protein / 6g carb / 2g fat

101+63+58+60+103= 385g protein
64.5+58+177+7+33 = 340g carb
34+17+7+1+18 = 77g fat
Total
1540+1360+693 = 3590 daily calories
   
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