How the diet looking guys?

[claricae86]

Hey fellas, currently on my first cycle of test-e and thought I would post up what I was eating today and see what you guys would tweak/change.

This is around a 400-500 cal surplus to me but I figure the cals will probably go up some as my cycle continues.

Pretty much the same everyday, just change out my meats (ha)

6:30 - 1.5 Scoops on Whey (Choc Mint) and .5 cup of oats with fishoil. (normally throw in a little frozen blueberry as well)
9:00 - Protein Pancake 6egg white, 1 large egg, .5 cups of oats, 2 Tablespoons of Jif Natural Peanut Butter
11:30- 10oz of lean ground turkey, .7cup brown rice, .5 bag of great value steamable green beans. .1cup of shredded mozz.
2:15-2:30- 2 peices Honey wheat berry bread with very small amount of natural pb, 1.5 scoops On whey
4:00-4:30- 10oz Lean ground turkey .7cup brown rice, .5 bag of great value steamable green beans. .1cup of shredded mozz.
Drink pre workout about 5pm and hit the gym as soon as I am home (home gym)
6:30-7:00 Post workout 2/3 scoop of gatorade, 2 scoops On Whey
8:30-9:00 6.5oz grilled chicken breast, 2.5 cups of broccoli collets, .5 cup of brown rice and 1 all beef black angus ball park frank dog cut into peices and put in with rice (rice and weenies baby)
10:45ish - 2 to 3 cups of 2% Milk. Amount depends on how many cals I have left to hit.

Little low on my carbs today but I am running short on brown rice and out of fruit. Macros for the day. 3775 cals 390g Protein 352g Carbs, 92g fat. I would generally have more like 350g pro and 400+g carbs. That 20oz of ground turkey is what does it. On days I eat Lean GB instead it's a little better (all the turkey comes in a 1.25 tub and I just buy GB 1 pound at a time).

 

[bigficker]

Looks pretty decent, but I don't know your stats...
I would add meat to your 2:15 meal instead of the shake. I would also add cottage cheese, casein, or even beef to your last meal.

 

[claricae86]

Can do. I am 6"2 205 at 13%BF. Currently running a modified version of PHAT.

Thanks for the advice. I normally get a lot more carbs in the day. I forgot to add that I have .5 cup of oats in all my shakes and in my protein pancake. I'll try and put some steak or something in the mix instead of the mid day shake. Sometimes it just solves my mid day sweet tooth, I love that chocolate mint.

This is pretty much the same diet I have been on for the last 6 months. I was cutting so the pro and carbs were alot lower but thats pretty much it. I try to make sure and get my fruit, veggies, and tons of lean meat and complex carbs as well as some fat.

Feels good eating in a surplus for a month now. I have been hitting PR's almost every week

 

[Mrrippedzilla]

Your diet looks very solid, I agree with bigficker on replacing the milk with a casein shake for your final meal. Also try and get the fish oil in on another meal, fat slows down digestion and you don't want that in your first meal.

 

[claricae86]

Your diet looks very solid, I agree with bigficker on replacing the milk with a casein shake for your final meal. Also try and get the fish oil in on another meal, fat slows down digestion and you don't want that in your first meal.

Sweet, thanks for the heads up guys. I will go grab some casein this weekend and start eating my fishoil with my 3rd meal instead. Switched out the mid day shake for some more beef/rice today and man I am full. I am suppose to eat in 15 min or so. One nice thing about shakes is the fact that I can throw some oats in and have a fast, not heavy way to get nutrients. I may switch my afternoon meals and keep the shake in there. The shake and oats might be better served right before a workout rather than a full meal like I am having now. Sometimes I get a ton of energy from all that food and sometimes it takes me a second in the gym to get going. Thinking the shake may be better since it's a little lighter on the stomach.

 

[D-Cal]

ya replace milk but mix the casin shake in with some greek yogurt forget the cottage cheese greek yogurt has less simple sugars more protien even has a little fiber and its cheaper

 

[claricae86]

ya replace milk but mix the casin shake in with some greek yogurt forget the cottage cheese greek yogurt has less simple sugars more protien even has a little fiber and its cheaper

Thanks for the heads up guys, I went and picked up some greek yogurt and casein this weekend. The guy who I bought my gear from was very clear that I needed to be eating alot of fruit. He is a broscience kind of guy so I wasn't sure what to think of this. I generally have simple sugars with my first protein shake when I wake up and then will have some dextrose/sucrose immieditely post workout. Other than that, the only sugars I get are from things like my honet wheat berry bread and greek yogurt. Should I start eating a few apples/oranges here and there. I love fruit but always have steared clear if it wasnt right after waking, pre or post workout.

Sorry if that is a dumb question. I have had my diet in check for a long time now but am still learning

 

[Mrrippedzilla]

Thanks for the heads up guys, I went and picked up some greek yogurt and casein this weekend. The guy who I bought my gear from was very clear that I needed to be eating alot of fruit. He is a broscience kind of guy so I wasn't sure what to think of this. I generally have simple sugars with my first protein shake when I wake up and then will have some dextrose/sucrose immieditely post workout. Other than that, the only sugars I get are from things like my honet wheat berry bread and greek yogurt. Should I start eating a few apples/oranges here and there. I love fruit but always have steared clear if it wasnt right after waking, pre or post workout.

Sorry if that is a dumb question. I have had my diet in check for a long time now but am still learning

Your absolutely correct, fruit in general should be restricted to breakfast and postworkout where the fast carbs are utilized more efficiently. Also, his opinion was indeed broscience

 

[SquadLeader]

Your diet looks fine make sure your doing cardio and lifting hard.

 

[rippedliving]

Your diet looks fine

 

[claricae86]

Whole food protein? Not sure I am understanding that one. Is eggs and meat not whole food protein?

@squadleader . Definitely getting busy with it lately. I have been killing it in the gym but that isn't really anything new. I have always loved coming home from a hard days work, grabbing a caffeine pill and getting down to business. Little heavy metal never hurts either. I don't do a ton of cardio but I get about an hour of Low Intensity cardio everyday. I walk my pup for 15 min in the morning, 30 minutes at lunch and 15-30 afterwork. On off days I walk him a little longer and possibly some jump rope. I also do some jump roping in the morning while I am making the days food. Protein pancakes take about 7 min so that give me a second to swing in my gym and get my blood pumping for the day. Hit a PR today but nothing Impressive. I was able to knock out 3 sets of 8 with 205 on Front Squats. That is a pretty big jump for me and I just love front squats. I could probably knock out some good Front Squat weight if I didn't do them directly after my Back Squats, none the less, I was happy.

I have to say, damn this greek yogurt is horrible. I have had tons of the fruit flavored chobani so I figured the natural couldn't be that bad. Wrong, even with the casein it just sucks. I may switch to cottage cheese. I don't really like that either but I will jam one of em down my throat lol.

 

[speeddemon]

Everything looks solid