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papapump112
05-02-2003, 08:41 PM
Stats: 21y/o 5'8" 170lbs 10%bf

Goal: Drop to about 7.5%bf and pack on 10 solid lbs

Cycle: Prop/Fina/Winny and possibly EQ

Heres what I plan to consume 6 days a week with the exception of Sunday which will me my cheat day...
Let me know what i can add or remove to obtain my goals while on...


Meal 1 - 7:30 AM (Prot/Carbs/Fat/Cal)
prolab lean mass matrix shake (cinn oat) 40/40/8/390
skim milk (2 cps) 16/12/0/80

Meal 2 - 10:30 AM
lean body protein bar 31/15/7/280

Meal 3 - 1:00 PM
turkey breast (1/2lb sliced) 50/0/3.5/250
whole grain bread (2 slices) 8/30/2/180

Post Workout - 3:00 PM
n-large shake (2 serv) 26/43/3/300

Meal 4 - 4:30 PM
egg whites (12 hard boiled) 45/6/0/216
udos oil blend (1 tsp) 0/0/8/72

Meal 5 - 7:30 PM
tuna fish in water (2 cans) 65/0/5/305

Meal 6 10:30 PM
nitro tech shake (2 serv) 40/6/3/220
skim milk (2 cps) 16/12/0/80

Totals: (Prot/Carbs/Fat/Cal) - 337/164/39.5/2373


Questions:
1.Are these enough calories to grow on? Protein?
2.Are the carbs too high?
3.How do the morning/pre and post Workout carb loads look?
4.Hows the ratio on straight meal protein to supplemented?
5.What about overall fats? Enough or too few?
6.Should i supplement more fat with the omega oil blend?
7.Supplement suggestions?
8.And most importantly! How much fiber do i need?

I am willing to tweak this so fire away...

Thanks all

papapump112
05-03-2003, 03:33 PM
bump

Harvey Balboner
05-04-2003, 12:13 AM
Hey bro, I moved this out of the Recipes forum for you, there isn't a lot of traffic there, it is mainly for posting recipes.

Your questions should get better responces here.

Harvey Balboner
05-04-2003, 12:18 AM
This is based on 6 meals a day. This will also keep you from putting on too much fat.

At that bodyweight for cutting here are some good numbers.

2,040 calories, at least 212 protein, 34 fat, 212 carbs.

winneevee
05-04-2003, 01:11 AM
Bro it seems that you are getting mostly all of your protien from shakes or bars. Try adding more Natural protien like eggs, chicken, meat, etc...also try to get some healthy fats in that diet like flax oil.

papapump112
05-04-2003, 11:50 AM
Thanks for moving the thread bro...

Yeah im seriously considdering subing in chix in place of my pre-bed shake and working on looseing that morning protein bar...

Post workout #'s look alright dont they?

That carb question gets alot of different responces...Some say i need alot of em to pack on the size i want, while some say i need about a 100 just to provide energy needed while cutting and training...Also the consensus seems to be day to day carb variations which sounds interesting...

I guess you cant have everything right? I guess I'll either eat to get lean or eat to get those 10lbs?

And Ill definately up the healthy fats and fibers but to what levels? 50gms fat/ 40gms fiber sound right?

Max-HC
05-04-2003, 03:48 PM
Good post iam looking for the same thing my next cycle.....

Loch Ness
05-04-2003, 06:47 PM
To truely cut unless you are uncommonly blessed you need to eat whole food.
Carbs are most important first thing in the morning and directly after your workout. The rest of the time you can do low carbs.

Harvey Balboner
05-05-2003, 12:25 AM
Sorry bro, I posted the bulking nutritional fact earlier, I edited it.

At that bodyweight for cutting here are some good numbers.

2,040 calories, at least 212 protein, 34 fat, 212 carbs.

I would consider doing a ckd diet. Very low carb intake it always helps me lean up.