**help**

[Avenger87]

a friend with exactly the same eattin habits got started w/ test at 400mg wk for 2weeks ago and u can already see the difference! muscle,speed,power,reaction are at his best,

Stop looking for short cuts like your idiot friend. At 6'1'' you should easily be able to hit 180-190 lbs at 10% bodyfat. When you do that, come back and ask about a first cycle.

A first cycle won't help you regardless until you know how to eat. If you can't gain weight on your own - a drug isn't magically going to create muscle on your body. Get your diet down pat to where you gain on your own, and then wonder what steroids can do for you after you've accomplished a few goals.

 

[Cajun897]

try to get like 1.5g of protein per pound of body weight and start eating as much carbs as you can

if your going to start a cycle anyways make sure you have some clomid and use either test cyp or test enanthate

 

[chiangmaster10]

if i dont use steriods is there any other way to get "performance enhancing drugs"

 

[Metalhead]

3000-4000 cals a day, roughly 200 grams of protein a day, and a good workout routine for starters

 

[river]

Seriously Chiang, get a solid diet and routine and stick with them. Eat on a schedule and log your workouts. Can't help but feel like you can do better than what your doing

 

[Nightmare007]

No AAS just workout and DIET DIET DIET

 

[chiangmaster10]

any suggestion on meal plans? and what other things i should intake

 

[Avenger87]

any suggestion on meal plans? and what other things i should intake

Here you go, keep researching, but here's your basic diet:

7am:
1 cup oatmeal
6 eggs
Lean pork roll/turkey bacon/turkey sausage
1 banana

11am:
1 can of tuna on 2 slices of whole grain bread, little bit of mayo

1pm:
Lean ground beef/turkey/chicken/fish 8 oz.
1 cup brown rice
veggies of your choice

4pm:
Repeat any of the previous meals
Or a protein shake and a peanut butter sandwich

7pm:
Repeat your lunch meal.

9pm:
I like 2c greek yogurt + honey + sliced almonds.

Maybe have another meal if you're up, otherwise you should be fine. I also get lazy for dinner pretty often and don't feel like cooking/don't have stuff prepared from earlier - so I throw a banana/greek yogurt/whey/almond milk with ice in a blender for a good shake with nearly a thousand calories.

This is an outline, and it's fine to have a burger for lunch or meatloaf, or whatever you like - just make sure most of your protein is coming from lean sources.

If you can hit 10f/50c/50p for 6-8 meals a day, you'll gain weight easily.

 

[dealah33]

This is some stuff I found on diet as well.

Just customize it and research BMI, Basal Metabolic Rate.

See a sample:

Meal 1) 12 Egg whites 204 42 3 02oz cream of wht 171 7 39 1
1 cup blueberris 84 1 31 0

Meal 2) 1 large tuna packet 250 55 0 2.5
1/4 cup almonds 224 8 13 16
1 banana 121 1 31 0

Meal 3) 8oz lean turkey 430 46 0 16
1 cup brocc 72 2 13 0
1/4 cup quinoa 155 6 29 2.5

Meal 4) 8oz lean beef 320 42 4 14
1/2 cup quinoa 310 12 58 0

GYM

PWO Protein Shake 275 60
Carb Drink 60

Meal 5) 8oz tilapia 194 42 2 2
8oz sweet potatoe 204 5 47 0

Meal 6) 12 Egg Whites 204 42 3 0
2 tbls PB 200 7 6 16

Calories Protein Carbs Fat
TOTALS 3418 378 339 70

 

[dealah33]

Check out this breakdown I am doing:

Carbs:

Oatmeal

Wheat pasta

Spinach Pasta

Brown rice

Different Rices

Wheat bread

Beans

Sweet potatoes

Quinoa

CousCous

Protein:

Shrimp

Fish

Protein

Chicken

Turkey

Tuna

Lean cuts of beef

Dairy Protein:

Egg Whites

skim milk

cottage cheese

Nuts:

Seeds

Examples of making boring stuff fun:

cottage cheese with maybe some vanilla and sweetner or peanut butter..a few nuts, cinnamon

Learn to make veggie burgers

 

[hardtarget]

Do MORE research.

 

[JMEALS]

chicken mc nuggets... the 4000 piece for starters

 

[size_matters]

Here's an example of what I eat, (note I don't have all the macros in check lol)

Meal 1 7h am
5 egg whites & two whole
1 can tuna (rinsed in a steel strainer to remove sodium)
2 pieces shredded wheat cereal (big muffets)
OR whole wheat bagel instead of the shredded wheats
1 teaspoon Peanut butter
1/2 banana

Meal 2 10h am
115 grams chicken breast,
1 can tuna (rinsed in a steel strainer to remove sodium)
2 shredded wheat muffets
1 tbsp peanut butter

meal 3 12h30 (noon)
150g chicken breast
1 can tuna (rinsed in a steel strainer to remove sodium)
260g sweet potato
1 can sardines

Meal 4 3h pm
115 grams chicken breast,
1 can tuna (rinsed in a steel strainer to remove sodium)
2 shredded wheat muffets
1 tbsp peanut butter

Meal 5 5h30 pm
85g (when raw) brown rice
150g chicken breast
1 can tuna (rinsed in a steel strainer to remove sodium)
1 can sardines
OR
lean steak 3-400grams when cooked

Meal 6 8h30pm
Lean steak,
1 can tuna (rinsed in a steel strainer to remove sodium)
8-12 amonds
A shit load of green veggies (broccoli, cauliflower, green peppers, celeri, cucumber) < all of them

meal 7 10h pm
5 eggs (3-4 whole and 1-2 white)

bed

I've been doing this for a while now,
Am 6'2 tall and 230lbs, lean as fuck (believe it or not)
I take ephedrine like candy on workout days so that's what keeps me lean


Workout days

Meal 1 5h am
115g chicken breast,
1 can tuna rinsed
1 bagel, with peanut butter on
a bit of ''bad carbs'' (basically junk food) lol
1 banana
1/2 apple

Meal 2 post workout 7h30 am
1 mass gainer or protein shake,
roughly 1000 calories,
50g protein
40-ish g fast acting carbs
1/2 banana

then right after
300g sweet potato
1 can tuna rinsed
7 eggs (5 whites, 2 whole)
1 tbsp peanut butter

then go to meal 3 as usual...