StumpMT
Yeah buddy!!!
I'm in my 4th week of my very first cycle. Here are my stats...
Age: 28
Height: 5'11"
Weight: Pre-cycle = 200, Now = 211
BF: 14%
Years lifting: 7
BMR: 1899 (used formula #2)
TDEE: 2943
Cycle: 500mg Test-E/week
Goal: Gain lean muscle while minimizing fat gain until May 1 then I start my July 9 contest prep diet
Day 1: Quads/Hams
Day 2: Shoulders/Traps
Day 3: Arms
Day 4: Off
Day 5: Chest/Calves
Day 6: Back/Abs
Day 7: Off
Repeat
For my first exercise I do 6-8 reps for 3 working sets, next I'll do either 1-2 exercises with 8-12 reps for 3 working sets and then 1 exercise using a 7 set FST-7 protocol.
Well here it is...my diet. I don't eat any processed foods and I cook everything myself that way I know what I'm eating. Obviously as I gain I will need to eat more. I'm still gaining on this so do you think I should up my cals to 4000 when I hit 215? Also, how does my diet look and should I add or subtract anything. Thanks a lot.
(Cals/Pro/Carb/Fat)
1000 Meal 1: 8 egg whites, 1 cup oatmeal or 3 slices Ezekiel, 1tblsp flax seeds, 1 apple (625/38/58/9)
1200-1230 Meal 2 (PWO): 75-80g waxy maize, 40g whey (5g bcaa and 5g glutamine pre and post) (415/30/78/0)
1415 Meal 3: 8oz chicken, 1/2cup veggies, 3oz (uncooked) whole grain pasta, 1/2c pasta sauce (480/55/57/8)
1630 Meal 4: 4 scoops Up Your Mass (510/46/58/11)
1900 Meal 5: Same as 3 (beef) (640/57/57/23)
2130 Meal 6: Same as 3 (chicken) (480/55/57/8)
0000 Meal 7:1/2cup liquid egg whites (egg whites international), 1 scoop casein, 2tblsp natural peanut butter (390/46/11/17)
Totals: 3540/327/376/76
Sometimes I eat an eighth meal (usually on leg or back day) in which case it would be after work at 2330 and would consist of 3 slices of Ezekiel with 2tblsp natural peanut butter. Then I would have my liquid egg white/casein meal at 0200 right before bed.
Thanks in advance 3J for all your advice and stickies.
Age: 28
Height: 5'11"
Weight: Pre-cycle = 200, Now = 211
BF: 14%
Years lifting: 7
BMR: 1899 (used formula #2)
TDEE: 2943
Cycle: 500mg Test-E/week
Goal: Gain lean muscle while minimizing fat gain until May 1 then I start my July 9 contest prep diet
Day 1: Quads/Hams
Day 2: Shoulders/Traps
Day 3: Arms
Day 4: Off
Day 5: Chest/Calves
Day 6: Back/Abs
Day 7: Off
Repeat
For my first exercise I do 6-8 reps for 3 working sets, next I'll do either 1-2 exercises with 8-12 reps for 3 working sets and then 1 exercise using a 7 set FST-7 protocol.
Well here it is...my diet. I don't eat any processed foods and I cook everything myself that way I know what I'm eating. Obviously as I gain I will need to eat more. I'm still gaining on this so do you think I should up my cals to 4000 when I hit 215? Also, how does my diet look and should I add or subtract anything. Thanks a lot.
(Cals/Pro/Carb/Fat)
1000 Meal 1: 8 egg whites, 1 cup oatmeal or 3 slices Ezekiel, 1tblsp flax seeds, 1 apple (625/38/58/9)
1200-1230 Meal 2 (PWO): 75-80g waxy maize, 40g whey (5g bcaa and 5g glutamine pre and post) (415/30/78/0)
1415 Meal 3: 8oz chicken, 1/2cup veggies, 3oz (uncooked) whole grain pasta, 1/2c pasta sauce (480/55/57/8)
1630 Meal 4: 4 scoops Up Your Mass (510/46/58/11)
1900 Meal 5: Same as 3 (beef) (640/57/57/23)
2130 Meal 6: Same as 3 (chicken) (480/55/57/8)
0000 Meal 7:1/2cup liquid egg whites (egg whites international), 1 scoop casein, 2tblsp natural peanut butter (390/46/11/17)
Totals: 3540/327/376/76
Sometimes I eat an eighth meal (usually on leg or back day) in which case it would be after work at 2330 and would consist of 3 slices of Ezekiel with 2tblsp natural peanut butter. Then I would have my liquid egg white/casein meal at 0200 right before bed.
Thanks in advance 3J for all your advice and stickies.
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