Solid diet?

[getbigbro]

Stats
23 years old
510
175
15% ish body fat

Goals
Gain strength
Gain MASSSSS

Cycle
500 MG test E weekly



DIET

MEAL 1 CALORIES FAT PROTEIN
6 Eggs 330 24 24
4 whole wheat toast 280 8 16
2 Tbsp Peanut butter 165 14 7
12 oz. Whole milk 204 12 12
1 banana 105 0 1

MEAL 2
½ cup of raisins 217 0.3 2
½ cup roasted peanuts 414 6 19

MEAL 3
2- 8 inch tortilla 260 20 20
1 cup black beans 227 1 15
1 cups brown rice 640 6 16
12 oz whole milk 204 12 12
1 cup mexican cheese 400 36 24
5 oz chicken breast 110 3 22

MEAL 4
1 banana 105 0 1
2 Tbsp Peanut butter 165 14 7
12 oz milk 204 12 12

MEAL 5
5 oz chicken breast 110 3 22
1 cup broccoli 240 8 38

MEAL 6
1 cup cottage cheese 260 10 30


4640 179.3 300




REGIMEN
Day 1: Push - Chest/Shoulders/Triceps

Barbell Bench Press: 3 sets of 4-8 reps
Incline Barbell Press: 3 sets of 4-8 reps
Shoulder Military Press: 3 sets of 4-8 reps
Barbell Upright Row: 3 sets of 4-8 reps
Dips Or Close Grip Bench: 4 sets of 4-8 reps

Day 2: Off

Day 3: Pull - Back/Biceps

Deadlifts: 3 sets of 4-8 reps
Barbell Rows: 3 sets of 4-8 reps
Pull-Ups/Lat Pulldowns: 3 sets of 4-8 reps
Barbell Curls: 4 sets of 4-8 reps

Day 4: Off

Day 5: Legs

Barbell Squats: 3 sets of 4-8 reps
Stiff Legged Deadlifts: 3 sets of 4-8 reps
Leg Press: 3 sets of 4-8 reps
Lying Leg Curls: 3 sets of 4-8 reps
Standing Calf Raises: 3 sets of 4-8 reps

 

[frazier512]

Cycle
500 MG test 3 weekly

what do u mean by that exactly

 

[getbigbro]

OOPS 500 MG Weekly! SORRY!

 

[getbigbro]

TEST E! not 3

 

[frazier512]

oh okay, i thought u were saying u pinned 3 times a week with 500 mg, i was like.... damn!

 

[getbigbro]

haha, well, i really really want to be bald and covered in acne and not live past 35, soo, sounds good.

 

[DaHurt]

Dude that doesn't seem like 4854 calories. 1 cup of brown rice is definitely not 640 cal - more like 215. Where did those numbers come from?

 

[tjkita]

Fitday

Ditto. Try fitday.com for more accurate calories/fat/carb/protein listings.

 

[getbigbro]

from my kitchen, the rice is right but i seriously fucked up a couple other things, i revised the diet to be correct. now, any one, does this look like a decent diet?

 

[getbigbro]

tinypic.com/r/2d8ovib/5
160 per 1/4 cup
160 x 4 = 640

 

[DaHurt]

Oh is it per 1/4 cup uncooked? That would make a lot more sense.

You need to calculate your BMR and TDEE first, then you'll know where your caloric intake should be based on your goal.

 

[getbigbro]

Bmr 1888
Tdee 3000

 

[DaHurt]

Just curious man - why so little meat? You're above maintenance in terms of calories but your protein is kind of low at 1.15g per lb total body weight (so even less per lb lean mass). I would definitely recommend more protein - try to get up to 1.5-2.0 g/lb.

 

[getbigbro]

Well truthfully. The reason is cost. I'm a college kid with just a part time job so as you can see that diet is full of cheap foods. I do need to add more protein though. Maybe another piece of chicken with the beans and rice meal. And a shake at night, as soon as I can buy some shake powder

 

[07Lane40]

Well truthfully. The reason is cost. I'm a college kid with just a part time job so as you can see that diet is full of cheap foods. I do need to add more protein though. Maybe another piece of chicken with the beans and rice meal. And a shake at night, as soon as I can buy some shake powder

i'm a college kid too. on a strict budget.

a box of WG Pasta is about 1.20 (2-3servings even 4 if you really stretch it out)
a box of pre packaged brown rice is about 1.50 4 servings
a bag of frozen chicken is about 10.00 for 4lbs


right there you have 8 dinners for 13 dollars.

8oz chix and 2 cups of cooked whole grains. good shit.

add pasta sauce (also cheap) or a little ranch dressing and hot sauce (buffalo-ranch) or even mustard to taste.

all in all you can eat those 8 meals (or more) for like 15 bucks a week. pretty cheap.


of course i miss out on a lot of veggies and fruit. thats the expensive stuff.

 

[getbigbro]

OK, i really fucked that thing up, so i edited to be correct, so NOW look at it and tell me if thats correct, i fixed incorrect numbers, and added chicken and cheese to the rice and bean meal for more protein... and how about my lift schedule, any comments there?

 

[getbigbro]

OH and according to the scale today im 178 now not 175

 

[getbigbro]

180 today, im gonna say the diets solid...thanks for...everything? guys