I decided that for my upcoming cycle (test/tren) I am going to get really serious and obsessive about my diet. I have always been able to stick to my diet plans really well and not deviate, but this time I want to take it to the next level. Any advice at all on my setup would be greatly appreciated.
Stats:
Age: 30
Height: 175cm
Weight: 82kg
Bodyfat: 10-11%
Cycle Goal:
The goal of my upcoming cycle is to gain as much lean mass as possible (no surprise there). I am hoping to get above 90kg.
Diet goals:
I have decided to aim for ~3000 cals/day using a 40/40/20 macro split (protein/carbs/fat). This was based on calculating my caloric needs, which came to about 2700 cals/day, then added 300 more cals/day. I used the following goals as a base for my menu:
GRAMS per day
C: 300g
P: 300g
F: 66g
GRAMS per meal
C: 50g
P: 50g
F: 11g
CALORIES per meal
C: 200 cals
P: 200 cals
F: 100 cals
The Plan:
This is the plan I will base my diet around. I will adjust a little for variation on certain weeks (maybe switch out chicken for beef etc…). The macro split for this particular menu works out to 46.088/40.092/13.82 (345.9g Protein / 300.9g Carbs / 46.1g Fat = 3002.1 Calories):
Meal 1 - 7:00am (57.4g Carbs / 11.9g Fat / 57.6g Protein = 567.1 Calories)
ON Whey (30g)
Skim Milk (2 cups)
Eggs (2)
Multigrain Oatmeal (0.5 cups)
Meal 2 - 10.00am (60g Carbs / 6.9g Fat / 55.3g Protein = 523.3 Calories)
Bananas (1 Cup)
Apples (.5 Cup)
Chicken Breast (6oz)
Meal 3 (pre-workout) - 12:00pm (57.1g Carbs / 12.4g Fat / 41.7g Protein = 506.8 Calories)
Apples (.5 Cup)
Eggs (2)
ON Whey (30g)
Brown Rice (1 Cup)
WORKOUT @ 1:00pm
Meal 4 (post-workout) - 2:30pm (6g Carbs / 2g Fat / 48g Protein = 234 Calories)
ON Whey (60g)
Meal 5 - 3:30pm (53.4g Carbs / 7.9g Fat / 57.9g Protein = 516.3 Calories)
Chicken Breast (6oz)
Apples (.5 Cup)
Brown Rice (1 Cup)
Meal 6 - 7:00pm (45.1g Carbs / 3.5g Fat / 47.4g Protein = 401.5 Calories)
Canned tuna (1 Can)
Yellow Corn (1 Cup)
Apples (.5 Cup)
Meal 7 - 10:00pm (21.8g Carbs / 1.4g Fat / 38g Protein = 251.8 Calories)
Casein Protein (30g)
Nonfat Yogurt (1 Cup)
SLEEP @ 11:00pm
My Questions:
1) I have incorporated a lot of fruit in my menu. We all know the health benefits of fruit, but from a body building standpoint, should I be consuming as much fruit as I have above? I am a little concerned about the sugar content in fruit.
2) Meal 4 (post-workout) would be consumed imediatly after training in the change room, but I have also read that may be too soon. Should I combine meals 4 and 5 at 3:00pm (1/2 hour after training)?
3) I was planning on keeping 3hrs intrevals bewteen meals, but due to scedualing I can only allow 2hrs between meals 2 and 3… I am assuming this isn't a big issue?
Any other advice from those more experienced would be a big help! Thanks in advance!!
Stats:
Age: 30
Height: 175cm
Weight: 82kg
Bodyfat: 10-11%
Cycle Goal:
The goal of my upcoming cycle is to gain as much lean mass as possible (no surprise there). I am hoping to get above 90kg.
Diet goals:
I have decided to aim for ~3000 cals/day using a 40/40/20 macro split (protein/carbs/fat). This was based on calculating my caloric needs, which came to about 2700 cals/day, then added 300 more cals/day. I used the following goals as a base for my menu:
GRAMS per day
C: 300g
P: 300g
F: 66g
GRAMS per meal
C: 50g
P: 50g
F: 11g
CALORIES per meal
C: 200 cals
P: 200 cals
F: 100 cals
The Plan:
This is the plan I will base my diet around. I will adjust a little for variation on certain weeks (maybe switch out chicken for beef etc…). The macro split for this particular menu works out to 46.088/40.092/13.82 (345.9g Protein / 300.9g Carbs / 46.1g Fat = 3002.1 Calories):
Meal 1 - 7:00am (57.4g Carbs / 11.9g Fat / 57.6g Protein = 567.1 Calories)
ON Whey (30g)
Skim Milk (2 cups)
Eggs (2)
Multigrain Oatmeal (0.5 cups)
Meal 2 - 10.00am (60g Carbs / 6.9g Fat / 55.3g Protein = 523.3 Calories)
Bananas (1 Cup)
Apples (.5 Cup)
Chicken Breast (6oz)
Meal 3 (pre-workout) - 12:00pm (57.1g Carbs / 12.4g Fat / 41.7g Protein = 506.8 Calories)
Apples (.5 Cup)
Eggs (2)
ON Whey (30g)
Brown Rice (1 Cup)
WORKOUT @ 1:00pm
Meal 4 (post-workout) - 2:30pm (6g Carbs / 2g Fat / 48g Protein = 234 Calories)
ON Whey (60g)
Meal 5 - 3:30pm (53.4g Carbs / 7.9g Fat / 57.9g Protein = 516.3 Calories)
Chicken Breast (6oz)
Apples (.5 Cup)
Brown Rice (1 Cup)
Meal 6 - 7:00pm (45.1g Carbs / 3.5g Fat / 47.4g Protein = 401.5 Calories)
Canned tuna (1 Can)
Yellow Corn (1 Cup)
Apples (.5 Cup)
Meal 7 - 10:00pm (21.8g Carbs / 1.4g Fat / 38g Protein = 251.8 Calories)
Casein Protein (30g)
Nonfat Yogurt (1 Cup)
SLEEP @ 11:00pm
My Questions:
1) I have incorporated a lot of fruit in my menu. We all know the health benefits of fruit, but from a body building standpoint, should I be consuming as much fruit as I have above? I am a little concerned about the sugar content in fruit.
2) Meal 4 (post-workout) would be consumed imediatly after training in the change room, but I have also read that may be too soon. Should I combine meals 4 and 5 at 3:00pm (1/2 hour after training)?
3) I was planning on keeping 3hrs intrevals bewteen meals, but due to scedualing I can only allow 2hrs between meals 2 and 3… I am assuming this isn't a big issue?
Any other advice from those more experienced would be a big help! Thanks in advance!!
