Diet review - Test E cycle

[flying schmock]

Hello,

Diet plan as follows:
---

Breakfast:
Omelet of 6 eggs (whole, raw, 63g each) cooked with 3 spoons of olive oil + 100 grams of oats (whole)

Snack #1:
50g of almonds (raw)

Lunch:
125g of brown (whole) rice + 400g of chicken breast (cooked with spices with no calories and about 3 spoons of sunflower oil) + 3 large tomatoes + 1 XL cucumber

Snack #2:
2 Medium sized pears, 2 medium sized nectarines, 1 large peach.

Snack #3:
125g yogurt, out of which 5g are protein, 22g are carbs and 6g are fat - totaling at 175 calories

Dinner:
125g of white basmati rice + 400g of chicken breast (cooked with spices with no calories and about 3 spoons of sunflower oil) + 1 large yellow pepper + 1 large red pepper

I also take 2 multivitamins per day.

---

I am currently on cycle of Test E 500mg per week + aromasin 25mg daily. Goal is clean bulk, although I would not mind losing some BF% along the way.
Current weight - 111kg, about 20% BF. Height 185cm.
Training intensive weights 4-5 times per week, and trying to do a daily 6km walk at medium-fast pace.

---

I would ask for your opinions and input - also regarding the amount of calories, macronutrients and also your opinion if at 20% BF the goal should be kept at lean mass gain or changed into cutting.

Thanks in advanced for your help and time.

 

[3J]

bmr? tdee? daily macro totals??

 

[flying schmock]

bmr? tdee? daily macro totals??

Sorry, I'm pretty new at this.

Daily macro totals:
- 286g protein
- 151g fat
- 347g carbs

totaling at 4110 calories.

I am not sure if iifym ( iifym.com/tdee-calculator/ ) is a good tool, but according to it:
- BMR 2126 cal/day
- TDEE 3296 cal/day

thanks again for your help.

 

[3J]

ok i see a few issues... lets address the first one.. why are we having "snacks" instead of meals?

Hello,

Diet plan as follows:
---

Breakfast:
Omelet of 6 eggs (whole, raw, 63g each) cooked with 3 spoons of olive oil + 100 grams of oats (whole)

Snack #1:
50g of almonds (raw)

Lunch:
125g of brown (whole) rice + 400g of chicken breast (cooked with spices with no calories and about 3 spoons of sunflower oil) + 3 large tomatoes + 1 XL cucumber

Snack #2:
2 Medium sized pears, 2 medium sized nectarines, 1 large peach.

Snack #3:
125g yogurt, out of which 5g are protein, 22g are carbs and 6g are fat - totaling at 175 calories

Dinner:
125g of white basmati rice + 400g of chicken breast (cooked with spices with no calories and about 3 spoons of sunflower oil) + 1 large yellow pepper + 1 large red pepper

I also take 2 multivitamins per day.

---

I am currently on cycle of Test E 500mg per week + aromasin 25mg daily. Goal is clean bulk, although I would not mind losing some BF% along the way.
Current weight - 111kg, about 20% BF. Height 185cm.
Training intensive weights 4-5 times per week, and trying to do a daily 6km walk at medium-fast pace.

---

I would ask for your opinions and input - also regarding the amount of calories, macronutrients and also your opinion if at 20% BF the goal should be kept at lean mass gain or changed into cutting.

Thanks in advanced for your help and time.

 

[flying schmock]

ok i see a few issues... lets address the first one.. why are we having "snacks" instead of meals?

Well, I'm a medical student in the clinical years. There is a problem with proper storage, lack of warming ability and not really allocated time for proper eating. On certain days, we may rotate in up to 3 different hospitals per day, and it's a logistic and schedule headache. I would be happy to hear about other options instead of the current one. thanks!

 

[3J]

Hello,

Diet plan as follows:
---

Breakfast:
Omelet of 6 eggs (whole, raw, 63g each) cooked with 3 spoons of olive oil + 100 grams of oats (whole)
nice breakfast..
Snack #1:
50g of almonds (raw)
good fats
Lunch:
125g of brown (whole) rice + 400g of chicken breast (cooked with spices with no calories and about 3 spoons of sunflower oil) + 3 large tomatoes + 1 XL cucumber
good choice
Snack #2:
2 Medium sized pears, 2 medium sized nectarines, 1 large peach.
drop the beach for a banana
Snack #3:
125g yogurt, out of which 5g are protein, 22g are carbs and 6g are fat - totaling at 175 calories
switch this to a 2% greek yogurt.. i don tknow if you have that available.. you can get the flavored ones
Dinner:
125g of white basmati rice + 400g of chicken breast (cooked with spices with no calories and about 3 spoons of sunflower oil) + 1 large yellow pepper + 1 large red pepper
so you need to drop the chicken for beef here.. you need a slow digesting protein
I also take 2 multivitamins per day.

---

I am currently on cycle of Test E 500mg per week + aromasin 25mg daily. Goal is clean bulk, although I would not mind losing some BF% along the way.
Current weight - 111kg, about 20% BF. Height 185cm.
Training intensive weights 4-5 times per week, and trying to do a daily 6km walk at medium-fast pace.

---

I would ask for your opinions and input - also regarding the amount of calories, macronutrients and also your opinion if at 20% BF the goal should be kept at lean mass gain or changed into cutting.

Thanks in advanced for your help and time.

your total caloric intake looks good.. looks like you will gain weight with this diet if the macros are correct.. you just needed some help with macro timing.

and if you really want to do a lean bulk..i recommend you look into carb cycling.. thats what i use for my clients

 

[flying schmock]

your total caloric intake looks good.. looks like you will gain weight with this diet if the macros are correct.. you just needed some help with macro timing.

and if you really want to do a lean bulk..i recommend you look into carb cycling.. thats what i use for my clients

Thank you,

I would like to ask a few questions regarding a few issues that are not too clear to me:

1. Is the protein quantity given (286g) sufficient for mass gain? in general, how many grams of protein per kg are recommended for both mass and cutting (using anabolic steroids)? I understood that the amount of protein should be somewhat fixed, and you mostly play with carbs, is it so?

2. In general, at which BF% is visible the rectus abdominis muscle ("six pack") and disappear the "love handles"?

3. Regarding determination of BMR and TDEE, and in general the amount of calories needed per various goals (cutting, bulking) - what is most accurate website/tool for this purpose? I have read that iifym (iifym.com/tdee-calculator) is not so accurate.

4. In general, what is the proper percentage distribution of macro-nutrients in the diet (as I have read, for example, that fat should constitute about 30% of calories).

5. How is the proper timing supposed to be in between meals? do we divide it somewhat equally in between waking hours with breakfast, lunch and dinner somewhat fixated? any specific requirements for carbs before and after workout? I workout in the evening, is the switch of chicken to beef still needed?

6. Is it true that by using anabolic steroids, one can indeed preserve muscle mass while being in caloric deficit balance, and if so - how big can that deficit be? I heard that Tren might even cause gaining of significant muscle mass during cutting and caloric deficit.

7. Is there a certain cut-off value of calories surplus, over which the calories added are directed for fat?

8. What is your opinion in regards to various supplements (powder, pills) of dietary fibers, as to helping prevent hunger and balance the glucose in the blood.

Sorry for the amount of questions, I am trying to make proper order in my head in order to achieve the most from my cycle and diet.

Thank you in advance.

 

[Leo888]

do you really need 286g of protein? theres a study where group of people took 100g protein per day on 600mg of test for 20 weeks and gained alot of muscle, i would do 1g per lb of bw. will taking more than that help you grow more muscle?? i dont know lol

 

[3J]

1. Is the protein quantity given (286g) sufficient for mass gain? in general, how many grams of protein per kg are recommended for both mass and cutting (using anabolic steroids)? I understood that the amount of protein should be somewhat fixed, and you mostly play with carbs, is it so?
i dont like using ratios... i personally think 200-300g protein is right based on your weight.. like a 125lb guy really wouldn't need more than 200g protein to bulk.. also keep in mind that the higher your carb intake the easier you can take it on your protein.. at some point they all have to be up there though.. try bulking at 5k calories and you'll quickly see that you have to get calories in from everywhere
2. In general, at which BF% is visible the rectus abdominis muscle ("six pack") and disappear the "love handles"?
10-12%
3. Regarding determination of BMR and TDEE, and in general the amount of calories needed per various goals (cutting, bulking) - what is most accurate website/tool for this purpose? I have read that iifym (iifym.com/tdee-calculator) is not so accurate.
in my first post of my free diet advice thread there is a formula that takes into account bodyfat, thats your best bet.. keep in mind that these are educated guesses.. you'll have to figure out your true tdee through trial and error.. and your metabolism can be sped up with a correct diet.. so keep that in mind
4. In general, what is the proper percentage distribution of macro-nutrients in the diet (as I have read, for example, that fat should constitute about 30% of calories).
for bulking the fat intake should not exceed 20% until you reach a higher calorie intake.. up your carbs first then your fats
5. How is the proper timing supposed to be in between meals? do we divide it somewhat equally in between waking hours with breakfast, lunch and dinner somewhat fixated? any specific requirements for carbs before and after workout? I workout in the evening, is the switch of chicken to beef still needed?
usually about 3 hours.. and yes, its very important to fuel your workout and your recovery.. you need carbs pre and post workout with post workout carbs being semi-simple to simple
6. Is it true that by using anabolic steroids, one can indeed preserve muscle mass while being in caloric deficit balance, and if so - how big can that deficit be? I heard that Tren might even cause gaining of significant muscle mass during cutting and caloric deficit.
tren increases feed efficiency.. so you can cut with less food... the positive nitrogen retention that anabolics cause will reduce muscle loss.. remember anabolics dont just help build muscle through protein synthesis, they also keep the body from breaking muscle down
7. Is there a certain cut-off value of calories surplus, over which the calories added are directed for fat?
how many grams of carbs can you take in?? thats the real question?? usually at about 500g carbs i start to increase my clients fats if he needs more calories
8. What is your opinion in regards to various supplements (powder, pills) of dietary fibers, as to helping prevent hunger and balance the glucose in the blood.
dietary fiber should be consumed through whole foods... supplements are just that.. they are there to supplement a complete diet.. dont use supplements are replacements.. its a big no no in my book

 

[Mrrippedzilla]

Great info here for you OP, just to add that with fats you want to consume between 0.3-0.5g/lb on bulks & dieting - no benefit to going any higher & detrimental to your health if you go lower

1. Is the protein quantity given (286g) sufficient for mass gain? in general, how many grams of protein per kg are recommended for both mass and cutting (using anabolic steroids)? I understood that the amount of protein should be somewhat fixed, and you mostly play with carbs, is it so?
i dont like using ratios... i personally think 200-300g protein is right based on your weight.. like a 125lb guy really wouldn't need more than 200g protein to bulk.. also keep in mind that the higher your carb intake the easier you can take it on your protein.. at some point they all have to be up there though.. try bulking at 5k calories and you'll quickly see that you have to get calories in from everywhere
2. In general, at which BF% is visible the rectus abdominis muscle ("six pack") and disappear the "love handles"?
10-12%
3. Regarding determination of BMR and TDEE, and in general the amount of calories needed per various goals (cutting, bulking) - what is most accurate website/tool for this purpose? I have read that iifym (iifym.com/tdee-calculator) is not so accurate.
in my first post of my free diet advice thread there is a formula that takes into account bodyfat, thats your best bet.. keep in mind that these are educated guesses.. you'll have to figure out your true tdee through trial and error.. and your metabolism can be sped up with a correct diet.. so keep that in mind
4. In general, what is the proper percentage distribution of macro-nutrients in the diet (as I have read, for example, that fat should constitute about 30% of calories).
for bulking the fat intake should not exceed 20% until you reach a higher calorie intake.. up your carbs first then your fats
5. How is the proper timing supposed to be in between meals? do we divide it somewhat equally in between waking hours with breakfast, lunch and dinner somewhat fixated? any specific requirements for carbs before and after workout? I workout in the evening, is the switch of chicken to beef still needed?
usually about 3 hours.. and yes, its very important to fuel your workout and your recovery.. you need carbs pre and post workout with post workout carbs being semi-simple to simple
6. Is it true that by using anabolic steroids, one can indeed preserve muscle mass while being in caloric deficit balance, and if so - how big can that deficit be? I heard that Tren might even cause gaining of significant muscle mass during cutting and caloric deficit.
tren increases feed efficiency.. so you can cut with less food... the positive nitrogen retention that anabolics cause will reduce muscle loss.. remember anabolics dont just help build muscle through protein synthesis, they also keep the body from breaking muscle down
7. Is there a certain cut-off value of calories surplus, over which the calories added are directed for fat?
how many grams of carbs can you take in?? thats the real question?? usually at about 500g carbs i start to increase my clients fats if he needs more calories
8. What is your opinion in regards to various supplements (powder, pills) of dietary fibers, as to helping prevent hunger and balance the glucose in the blood.
dietary fiber should be consumed through whole foods... supplements are just that.. they are there to supplement a complete diet.. dont use supplements are replacements.. its a big no no in my book