getin swol

[ILB50]

diet, as i will be doin a 3 week cycle of superdrol, (20mg) how is this diet while on it and off of course. i do not want to gain alot of weight i dont mind 10lbs as long as its not alot of fat. but i mostly just want to get stronger, i am currently 6'1 230 15%bf bench 350 squat 450 hang clean 330 is this a good diet to get stronger but not put on alot of fat i play football so i need to be able to carry it, thanks all!! also any food suggestions would be nice to change things up (not a big fan of fish sorry)

7:30 AM 1 cup cottage cheese, Protein Shake, 2 cups milk
9:30 AM 1 cup of egg white, 1 cup milk
11:30 AM 6oz chicken breast, 1 cup milk
1:30 PM 1 cup ground beef
2:30 PM 1 cup cottage cheese
5:00 PM pw shake 48 gr protien
6:00 PM 5oz can of chicken breast
8:00 PM 1 cup veggie, 6oz steak
9:30 PM protein shake, 1 cup cottage cheese 50 gr protien
total 397 grams protien

vitamins throughout day
Red yeast rice 1g day
Hawthorne berry 1g day
Milk Thistle 1g day
Celery seed 500mg
Saw Palmetto 320mg day
coq10
fish oil 2-3g day
PCT nolva 3 weeks 20mgs

 

[Suareezay]

9 meals is crazy. completely unnecessary. 5-6 meals is fine.

at your weight, id up the protien up to 450 while youre on the superdrol just to take advantage of the increased rate of protein synthesis

 

[ILB50]

how am i supposed to get in 450 and lower the meals... i can not eat that much thats why there are nine meals but there small and spaced what else should i put in there i dont wanna take in to much before i go to sleep b/c with me when i do that i feel that is turns to fat

 

[Suareezay]

how are you at math?

450 / 6 meals = 75g per meal

at 230 pounds you should have no problem being able to get that much food down.

eating before you go to sleep wont make you fat. although carbs arent the best idea before bed, which is why i carb up for breakfast, pre workout, post workout, and an hour postworkout. The last few meals of the day for me are protein + fat + veggies.

take advantage of the superdrol and eat.

i also just noticed that you dont eat carbs, extra fats, or veggies (ok...1 small serving). where did you come up with this protein only diet? you need carbs and EFAs man, theres no way around it.

 

[ILB50]

what and were should i throw things in, i cant eat alot at 1 sitting man i may be 230 but i just cant eat that much at single sittings

 

[Suareezay]

well for example, for a good pre workout meal you could do

1 scoop whey 10 egg white omlette
1.5 cups oatmeal
small granny smith apple

thatd come out to about 75g protein, 100g carbs, and about 10g fat.

i say force the food down, youll get used to it in no time...Unless you just have ample time on your hands to actually prepare and eat 9 meals...in which case, go nuts.

 

[ILB50]

6:30 AM Gym Cardio/abs
7:30 AM 1 cup cottage cheese, Protein Shake, 2 cups milk 66
8:30 AM 3 packets of oatmeal 19
9:30 AM 1 cup of egg white, 1 cup milk 26
11:30 AM 6oz chicken breast, 1 cup milk 59
1:30 PM 1 cup ground beef 30
2:30 PM 1 cup cottage cheese 26
3:30 PM Gym
5:00 PM pw shake 48
6:00 PM 5oz can of chicken breast 35
8:00 PM 1 cup veggie, 6oz steak 57
9:30 PM protein shake, 1 cup cottage cheese, 5tsp penut butter 70

Totals cal/3655 fat/126 carbs/172 protien/447 hows that split

 

[Eat it or Beat it!!!]

honestly if someone gave me that diet plan id laugh at them and throw it away. I dont no about u but i have a life away from eating and cooking meals every hour. you need to get accustomed to eating 6 times a day (like Suareezay has said). ..and if u feel like u cant eat it because its too 'big' of a meal, buddy ur just going to have to dry those tears up and do it. No offence but theres heaps of members on this board thatd give a left nut to be at ur weight and these poor bastards force feed themselves 24/7 in the hopes of getting there

Ok below ive outlined a basic plan. its basic just for you to get the idea of meal sizes

1/
eggs
oats
toast

2/
oats
shake
fruit

3/
rice
meat
vegies

4/
oats
shake
fruit

5/
rice
chicken
vegies

6/
shake

Alot less hassle. Have 2-3 hrs between meals. Believe me, 2 hrs after my last meal and im already hungry again. good luck

 

[ILB50]

well ill squezze down the meals together but what about the food and the numbers of cals carbs etc...how is that what do i need more of and what should i eat be specific

 

[Suareezay]

well first off, im sure I wont be able to persuede you from doing so, but i would strongly recommend holding off on the superdrol, at least for now. If you dont have your diet dialed in, im going to assume you probably arent training correctly. Youre probably working out flex magazine 25 set bicep blitz style, or typical high school football coach workouts, neither of which are worth a shit for 99% of the population.

If this is the case, then
1. you wont get the best results possible from the superdrol in the first place
2. you will be putting your body through unneccesary, arguably unhealthy stresses, for little benefit
3. there is still a lot you can do with your body composition naturally.

You probably dont have proper post cycle therapy (pct) ready either. (Im not familiar with superdrol, but im gonna assume youll need some form of post cycle therapy (pct) afterwards).

Its up to you whether you want to go ahead with the superdrol, but i wouldnt run it to begin with, muchless without having a complete understanding of how/why/when/what to eat, and how to train.

With that said, id set up my diet something like this:

1. pro+carb
2. pro+fat+veggies
3. pro+carb+fruit
4. PWO shake - pro+carb
5. pro+carb, or pro+fat+veggies
6. pro+fat+veggies

at your size, id probably start the cals off at about 4000 for a few weeks and see how that works. If your training and playin football, your going to be burning a lot of cals, so that might even be too low, in which case, youll just have to bump up the cals to 4,500 or even more. I think it would be hard to gain any/much strength off 3655 cals, especially with football training.

And if you dont do the superdrol, your protein goals will be much easier to attain...you wouldnt need more than 300g. So that would only be 50g per meal.

Try eating 4 whole meals, and 2 shakes a day. One will obviously be a pro+carb PWO shake, and you can make the other one a whey shake with olive oil, and eat a big bowl of veggies with that. Easy cals. Or for a pro+carb meal you could make a shake with whey and oatmeal that has been ground up in a blender, or add wheat germ. You can also add olive oil to regular meals to bump up the cal/fat content, or have a small whey shake along with real meals to bump up the protein content.

btw check the stickies at the top of the page, all this is pretty much in there.

 

[ILB50]

6:30 AM Gym Cardio/abs
7:30 AM Protein Shake, 2 cups milk,3 packets of oatmeal
40-Protein 10-Fat 105-Carbs 744-Cals
9:30 AM 1 cup ground beef , 2tsp peanut butter
38-Protein 39-Fat 6-Carbs 552-Cals
11:30 AM 4 pieces wheat bread,6oz chicken breast,1 cup of egg white
78-Protein 10-Fat 51-Carbs 626-Cals
1:30 PM 5oz can of chicken breast,1 cup cottage cheese
78-Protein 13-Fat 10-Carbs 474-Cals
2:30 PM pre workout carb drink/creatine 32-carbs
3:30 PM Gym
5:00 PM pw shake
48-Protein 2-Fat 36-Carbs 240-Cals
6:00 PM 1 cup Spaghetti, deli turkey 4oz, 2 pieces wheat bread
44-Protein 14-Fat 64-Carbs 565-Cals
8:00 PM 1 cup veggie, 6oz steak
60-Protein 16-Fat 5-Carbs 416-Cals
9:30 PM protein shake, 1 cup cottage cheese, 3tsp peanut butter
62-Protein 31-Fat 15-Carbs 604-Cals

totals 448.00-Protein 135-Fat 324-Carbs 4221-Cals

hows does this new diet look

 

[Suareezay]

looks fine. you REALLY want to eat 9 meals a day dont you

 

[ILB50]

thats only seven meals of food i dont count shakes as meals but is that a good plan to go bywhile on SD

 

[Suareezay]

well 9 feedings.

yea thats fine.

 

[outlawtas]

The more time syou eat in a day the better IMO. It keeps your metabolism going and gives you a balances, more constant supply of supplementation. The only issue I have with it is being able to maintain that amount of feedings per day...it takes a lot of dedication and preparation.

 

[Eat it or Beat it!!!]

Dude...honestly u wont take the hint will u. Ur asking for our advice right, and weve been telling u to limit ur meals from 9 to 6. If u dont want to do this thats fine but why ask for our advice. If u dont want to take what weve said on board thats fine but dont keep asking us if its 'right' when clearly it isnt what weve told u

 

[Suareezay]

The more time syou eat in a day the better IMO. It keeps your metabolism going and gives you a balances, more constant supply of supplementation. The only issue I have with it is being able to maintain that amount of feedings per day...it takes a lot of dedication and preparation.

9 is no better than 5 or 6. 1 or 2 meals isnt so great, but theres no added benefit of eating 9 times a day.

"more constant supply of supplementation" my ass. A real meal is going to take more than 3 hours to digest, so why eat more often than that. Gastric emptying will determine the "supply of supplementation".

The secret to getting hyooooooooooooge is combining all your meals into 1 large meal that lasts the entire day. Take 1 bite of food every 43.67 seconds, chew 26 times (for better digestion and nutrient absorption) and swallow. This is 400 times more anabolic than testosterone, and will elevate metabolism by over 50%, increases protein synthesis, and will ensure you are NEVER in a muscle-burning catabolic state.

 

[Suareezay]

Dude...honestly u wont take the hint will u. Ur asking for our advice right, and weve been telling u to limit ur meals from 9 to 6. If u dont want to do this thats fine but why ask for our advice. If u dont want to take what weve said on board thats fine but dont keep asking us if its 'right' when clearly it isnt what weve told u

im assuming the guy either has an eatind disorder that wont allow him to eat an entire meal at one sitting, or hes REALLY subscribing to Jeff Willets theory of eating every 15 minutes.

 

[ILB50]

i do not see 9 meals, i see 7. and thats it im not counting preworkout creatine drink or pw shake as meals. meals are real food and i only have seven meals..thats counting meal number 1 wich is just a shake and oats hardly a meal..so i really have 6 meals

6:30 AM Gym Cardio/abs
7:30 AM (MEAL 1) Protein Shake, 2 cups milk,3 packets of oatmeal
40-Protein 10-Fat 105-Carbs 744-Cals
9:30 AM (MEAL 2) 1 cup ground beef , 2tsp peanut butter
38-Protein 39-Fat 6-Carbs 552-Cals
11:30 AM (MEAL 3)4 pieces wheat bread,6oz chicken breast,1 cup of egg white
78-Protein 10-Fat 51-Carbs 626-Cals
1:30 PM (MEAL 4) 5oz can of chicken breast,1 cup cottage cheese
78-Protein 13-Fat 10-Carbs 474-Cals
2:30 PM pre workout carb drink/creatine 32-carbs
3:30 PM Gym
5:00 PM pw shake
48-Protein 2-Fat 36-Carbs 240-Cals
6:00 PM (MEAL 5)1 cup Spaghetti, deli turkey 4oz, 2 pieces wheat bread
44-Protein 14-Fat 64-Carbs 565-Cals
8:00 PM (MEAL 6)1 cup veggie, 6oz steak
60-Protein 16-Fat 5-Carbs 416-Cals
9:30 PM (MEAL 7)protein shake, 1 cup cottage cheese, 3tsp peanut butter
62-Protein 31-Fat 15-Carbs 604-Cals

totals 448.00-Protein 135-Fat 324-Carbs 4221-Cals

 

[aProtege]

Dont take SD... shit is toxic.