help with my diet plan?

[outlawtas]

What's up guys...currently planning a cycle and I want to help get my diet in order. As of now, i'm 5'10, 190# about 13%bf. Obviously i'd like to put on as much muslce and little fat as possible, but don't mind some fat gain if hypertrophy is excellent.

I was thinking 4200 Cals / day. First off, do you think this is enough (for being on cycle)? Second here is the breakdown I was thinking...

300g protein (1200 cals)
600g carbohydrates (2400 cals)
65g fat (585 cals) Most likely from the weight gainer and some nuts
So far this is my meal plant....

Meal 1

Tuna Shake - 60g Protein
10 oz of Apple juice (how many carbs is that?)

Meal 2
chicken Breast - 35g protein
New potatoes/yams/red pot. - 75g carb

Meal 3
chicken Breast - 35g protein
New potatoes/yams/red pot. - 75g carb

Meal 4
Weight gainer - 152g carb, 50g protein, 18g fat (EFA)

Meal 5
Lean Steak - 35g protein
New potatoes/yams/red pot. - 75g carb

Snack - Gatorade during workouts 125 cals carbohydrate

Meal 6
PWS - Weight gainer - 152g carb, 50g protein, 18g fat (EFA)

Meal 7
chicken Breast - 35g protein
New potatoes/yams/red pot. - 75g carb

Let me know what you think about my plan, if anything is too much or too little, if my estimates are off or any other general advice you might have to give me. I plan to eat between every 2-3 hours, depending on my class schedule.

thanks!

 

[Suareezay]

id bump up the protein to at least 2g per pound, for you that would be 380 minimum.

other than that it looks great. i would use whey+ground oatmeal early in the day, and whey+olive/fish/flax oil later in the day (although the weight gainer will do fine PWO since high gi carbs can be beneficial), but really thats splitting hairs, and weight gainer will do just fine, especially on cycle.

if you want to get really nit picky, i would use as little apple juice as possible in that tuna shake, and use oatmeal as the main carb source.

 

[outlawtas]

Thanks for the tips Suareezay, I'll throw some low GI carbs like oatmeal in the morning. The only reason i opted for the shake is that usually my mornings are quite a rush lol. Do you have to cook oatmeal, or can I just throw it in with the tuna and apple juice and bang it out like that? lol.

 

[Suareezay]

btw...im sure your apple juice has all the nutrional info on the label, so you can find out the carb count that way. 8oz, which is most likely the serving size, should be ~30-40g carbs, and should be high in sugar. I dont drink juice so i dont know how off that is, but thats what i recall. you can always go to www.calorieking.com and find the macros of any food. There are some websites that have micros as well, but unless your a scientist, who cares.

no you dont have to cook oatmeal. If you put dry oatmeal in a blender for about 20 seconds it will grind into a coarse powder...makes drinking it much much easier.

 

[gilreuven]

i would change the gainer to pure protein
it depends what your cycle gonna look like

 

[DirkMoneyshot]

What's up guys...currently planning a cycle and I want to help get my diet in order. As of now, i'm 5'10, 190# about 13%bf. Obviously i'd like to put on as much muslce and little fat as possible, but don't mind some fat gain if hypertrophy is excellent.

I was thinking 4200 Cals / day. First off, do you think this is enough (for being on cycle)? Second here is the breakdown I was thinking...

300g protein (1200 cals)
600g carbohydrates (2400 cals)
65g fat (585 cals) Most likely from the weight gainer and some nuts
So far this is my meal plant....

Meal 1

Tuna Shake - 60g Protein
10 oz of Apple juice (how many carbs is that?)

Meal 2
chicken Breast - 35g protein
New potatoes/yams/red pot. - 75g carb

Meal 3
chicken Breast - 35g protein
New potatoes/yams/red pot. - 75g carb

Meal 4
Weight gainer - 152g carb, 50g protein, 18g fat (EFA)

Meal 5
Lean Steak - 35g protein
New potatoes/yams/red pot. - 75g carb

Snack - Gatorade during workouts 125 cals carbohydrate

Meal 6
PWS - Weight gainer - 152g carb, 50g protein, 18g fat (EFA)

Meal 7
chicken Breast - 35g protein
New potatoes/yams/red pot. - 75g carb

Let me know what you think about my plan, if anything is too much or too little, if my estimates are off or any other general advice you might have to give me. I plan to eat between every 2-3 hours, depending on my class schedule.

thanks!

First i think your going to put on about an equal amount of fat as muscle even if you are on. That is a lot of food for an individual that is carrying 165 lb of LBM. Although i don't know a lot about you as an individual and how active you are. I would guess you would need about 3,300 - 3,800 kcals / day. IE: Higher end being maybe 2x / week and low end being inactive days (OFF). As for your protein req. i think you are just fine with it being @ 300g i see absolutely no need to hire it. Your fat intake is fine @ 65g. Which leaves carbohydrates. Any where from 375 on a low day to 500g on a high day.

now if you have a very busy life IE: construction or something then yeah you can get away with the higher amount of food. But if your like most you in an office doing little so your expending very little above BMR.


Things i'd like to see you do more of is rotate your proteins more. Include some 99% Fat free ground turkey. Add in some egg whites ect -

2nd. - Get some old fashion oatmeal into your diet and drop that apple juice in the morning. How about some brown rice?? Or better yet drop that damn weight gainer and eat some tasty white rice.

Lastly as i'm really damn tired - Dilute your workout drink. I personally don't like to use one as i seem to have a great first half of a workout but totally suck balls the second half when drinking one. But if you are going to then you better be using about 32 oz. of water with that 30g serving of gatorade.

 

[DirkMoneyshot]

One thing else - I do remember seeing that by grinding up your oatmeal to a fine powder actually will cause the GI to increase. Something to think about