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yuppyguitar
Member
Carb Protein Fat
Meal 1
6 eggs 3.6 37.8 33.6
80 g oatmeal (half cup) 53.3 11.6 5.8
Meal 2
142g chicken 0 50.552 1.704
2 yams 47.2 4.6 0.4
1 tbsp fish oil 0 0 13.6
Meal 3
200g ground beef 0 51.6 11.8
65g rice 50.18 5.135 1.885
1 tbsp fish oil 0 0 13.6
Meal 4 (PW)
2 scoops whey 10 50 6
111g dextrose 100 0 0
Meal 5
65g rice 50.18 5.135 1.885
142g chicken 0 50.552 1.704
1 tbsp fish oil 0 0 13.6
Meal 6
1 tbsp fish oil 0 0 13.6
1 yam 23.6 2.3 0.2
142g chicken 0 50.552 1.704
lettuce&balsamic salad 0 0 0
Target Ratios 0.4 0.35 0.25
Totals 338.06 319.826 121.082
Target 373 326 104
Diff -34.94 -6.174 17.082
Still in the process of tweaking this. I'd like to replace the last chicken with a fish source to keep some variety, but all the fish here may have plutonium, so unless I can import...maybe a pork source or something more creative like lamb, but that gets pricey in the long term.
Two areas of concern:
1) 111g of dextrose seems like a lot post workout, but I've read double the protein in carbs is the way to go for insulin response. Don't want to get fat.
2) This diet is 3700 calories/day, which is a lot for me. I used katch-mcardle to get the most accurate BMR, and the 1.725 multiplier based on a bodybuilder's advice and since I plan to add 30min/day cardio 4 days a week. Maybe 1.5 is better starting out? I'm coming off a 1800-2300 calories CKD diet (body opus) for the past 2 months and jumping head first in my first anavar cycle. Aiming to get my bf to 10% before the cycle. Would it be beneficial to reintroduce the carbs gradually to prevent fat gain? Or what about trying a 1.5 BMR multiplier for a week, and later stepping it up to a 1.725 multiplier?
One final question, could someone point me to a study or remind me why the body builds muscle more efficiently/easily at a lower bf?
I've put a lot of time study and money into this cycle so I want to attack it as best I can from every angle. Please offer suggestions. Thanks!
Meal 1
6 eggs 3.6 37.8 33.6
80 g oatmeal (half cup) 53.3 11.6 5.8
Meal 2
142g chicken 0 50.552 1.704
2 yams 47.2 4.6 0.4
1 tbsp fish oil 0 0 13.6
Meal 3
200g ground beef 0 51.6 11.8
65g rice 50.18 5.135 1.885
1 tbsp fish oil 0 0 13.6
Meal 4 (PW)
2 scoops whey 10 50 6
111g dextrose 100 0 0
Meal 5
65g rice 50.18 5.135 1.885
142g chicken 0 50.552 1.704
1 tbsp fish oil 0 0 13.6
Meal 6
1 tbsp fish oil 0 0 13.6
1 yam 23.6 2.3 0.2
142g chicken 0 50.552 1.704
lettuce&balsamic salad 0 0 0
Target Ratios 0.4 0.35 0.25
Totals 338.06 319.826 121.082
Target 373 326 104
Diff -34.94 -6.174 17.082
Still in the process of tweaking this. I'd like to replace the last chicken with a fish source to keep some variety, but all the fish here may have plutonium, so unless I can import...maybe a pork source or something more creative like lamb, but that gets pricey in the long term.
Two areas of concern:
1) 111g of dextrose seems like a lot post workout, but I've read double the protein in carbs is the way to go for insulin response. Don't want to get fat.
2) This diet is 3700 calories/day, which is a lot for me. I used katch-mcardle to get the most accurate BMR, and the 1.725 multiplier based on a bodybuilder's advice and since I plan to add 30min/day cardio 4 days a week. Maybe 1.5 is better starting out? I'm coming off a 1800-2300 calories CKD diet (body opus) for the past 2 months and jumping head first in my first anavar cycle. Aiming to get my bf to 10% before the cycle. Would it be beneficial to reintroduce the carbs gradually to prevent fat gain? Or what about trying a 1.5 BMR multiplier for a week, and later stepping it up to a 1.725 multiplier?
One final question, could someone point me to a study or remind me why the body builds muscle more efficiently/easily at a lower bf?
I've put a lot of time study and money into this cycle so I want to attack it as best I can from every angle. Please offer suggestions. Thanks!
