a sample diet...needing help

[polebot]

here is a sample of what a usual day is for me.im usually stuffed at the end of the day and the hard thing is i know i need more!!! so heres my list of food for the day and at the end ill tell what the calories,carbs,fats,and protein is all together.

and i checked and double checked the serving sizes on everything.

meal1:
3eggs
banana
2cups lf milk

meal2:
2 cans tuna
2 slices wheat bread
1cup broccoli

meal3:
8oz chicken breast
1 egg

meal4:
1 cup oats (which is 2 servings)
yogurt

meal5:
2 cans tuna
1 egg

meal6:
8oz chicken breast
2 cups broccoli
sweet potato

pre workout:
whey protein
banana

postworkout:
muscle milk mixed in 3 cups lf milk


cal-3650
carbs-313g
fat-93g
protein-316g


im 6'4 and 215 pounds with probably over 20% bf.dont know for sure but my abs are not visible at all.


is this diet enough to lose some fat while gaining some good lean muscle???

 

[cobracock1979]

Actually bro, its not bad at all.

however, make you mind up if you wanna cut or bulk - one think at a time. I would say a similar dioet with a weightloss stack (ie ECA) + cardio in the morning on empty stomach and lifing heavy in the evenings will get you some success.

Diet improvements - Increase cals, lose the bread and add in a couple of extra portions brown rice. Protein levels are OK, but increase them if you can.

Post work out - add in 10g BCAA and 10g Glutamine to your shake.

Meal 1 - 3 eggs is pointless, double it at least.

If you are looking to cut BF drop the milk all together - the carbs all sugar and it bloats many people.

Looks like your final meal of the day is PWO shake? Add say 8 boiled eggs (3 yolks) in 2 hours before bed and another shake before bed - add flax oil to your bedtime shake to slow absorption while you sleep.

IMO you stold stick to this diet (clean bulk) until you have gained suitable lean mass, then cut afterwards (High Fat/ mod protein/ 0 carbs - come back and ask for guidance when your ready). Just my 2c tho

Hope this helps

 

[polebot]

no those last two arent my meals of the day.they go some where in the middle of my day.i was just putting all my food first and then put my pre/post work out shakes.
and i see alot of people talking about eca.is that an actual supplement?or or do you take those 3 at once?
and ill take your advice about dropping the bread and adding more rice to up my cals.the milk thing will be hard to do.i love milk.ill give it a shot though.
protein levels would be hard to raise if i drop the milk.if i drop the milk out that day i posted id be losing 50g protein. maybe i can add cytogainer or something to make up for it.or some other high protein supp.

and would adding 3 egg whites to my 3 whole eggs help? i dont know the nutritional facts of the egg if i took the yoke out.

Actually bro, its not bad at all.

however, make you mind up if you wanna cut or bulk - one think at a time. I would say a similar dioet with a weightloss stack (ie eca - ephedrine - caffeine - aspirin) + cardio in the morning on empty stomach and lifing heavy in the evenings will get you some success.

Diet improvements - Increase cals, lose the bread and add in a couple of extra portions brown rice. Protein levels are OK, but increase them if you can.

Post work out - add in 10g BCAA and 10g Glutamine to your shake.

Meal 1 - 3 eggs is pointless, double it at least.

If you are looking to cut BF drop the milk all together - the carbs all sugar and it bloats many people.

Looks like your final meal of the day is PWO shake? Add say 8 boiled eggs (3 yolks) in 2 hours before bed and another shake before bed - add flax oil to your bedtime shake to slow absorption while you sleep.

IMO you stold stick to this diet (clean bulk) until you have gained suitable lean mass, then cut afterwards (High Fat/ mod protein/ 0 carbs - come back and ask for guidance when your ready). Just my 2c tho

Hope this helps

 

[polebot]

also MIGHT be on a test cypionate cycle. along with this diet.i have it ready to go but no pct yet.

if that makes a difference

 

[cobracock1979]

also MIGHT be on a test cypionate cycle. along with this diet.i have it ready to go but no pct yet.

if that makes a difference

ECA - ephadrine caffein asprin - not sure if its still legal in the states - basically it slightly raises body temp and speeds metabolism. Its a weight loss pill. Alternatives are available. Lipoflame from Omega (member on Elite) gets great reports, never tried it myself.

milk - there are different views. it will probably bloat you but if you can handle that continue.

Egg whites + yokes - again different views. Yokes contain cholesterol but many BB's still take them . Personally if I scramble 8 eggs Ill keep 4 yokes and throw 4 away.

Test Cyp - good choice for a first cycle. Make sure you have AI and PCT on hand before you start. If you run it for more than 6 weeks I would run 250iu HCG twice a week starting from week 3 upto PCT. PCT I would suggest 50mg ed clomid 20mg Nolva 4 weeks, start 10 days after last shot cyp.

 

[polebot]

its actually my second cycle.my first was test 250/wk 8 wks and dianabol weeks 1-4.

the next cycle im running is 10 weeks at 500/wk. i know i need hcg but i just dont have the connections and what not.i asked needto if it would be alright to just run the cycle and have nolva on hand just in case and for pct id be using the PP test recovery stack.he said i should be fine. my last cycle was straight luck because i didnt even have a pct.except for 6oxo and milk thistle.luckily i kept 20 of the 30 pounds i gained and didnt have tits.

eca - ephedrine - caffeine - aspirin - ephadrine caffein asprin - not sure if its still legal in the states - basically it slightly raises body temp and speeds metabolism. Its a weight loss pill. Alternatives are available. Lipoflame from Omega (member on Elite) gets great reports, never tried it myself.

milk - there are different views. it will probably bloat you but if you can handle that continue.

Egg whites + yokes - again different views. Yokes contain cholesterol but many BB's still take them . Personally if I scramble 8 eggs Ill keep 4 yokes and throw 4 away.

Test testosterone cypionate - good choice for a first cycle. Make sure you have aromatase inhibitor and PCT - post cycle therapy - on hand before you start. If you run it for more than 6 weeks I would run 250iu HCG - human chorionic gonadotropin - twice a week starting from week 3 upto PCT. PCT I would suggest 50mg ed clomid 20mg Nolvaldex - tamoxifen citrate - 4 weeks, start 10 days after last shot testosterone cypionate.

 

[cobracock1979]

its actually my second cycle.my first was test 250/wk 8 wks and dianabol weeks 1-4.

the next cycle im running is 10 weeks at 500/wk. i know i need hcg but i just dont have the connections and what not.i asked needto if it would be alright to just run the cycle and have nolva on hand just in case and for pct id be using the PP test recovery stack.he said i should be fine. my last cycle was straight luck because i didnt even have a pct.except for 6oxo and milk thistle.luckily i kept 20 of the 30 pounds i gained and didnt have tits.

Should be fine - HCG is a relatively new addition to PCT anyway