diet check,

[underattack]

hi guys, just want some input on my diet,
atm im eating 3600 cals, 37% carbs (317g) , 29% protein (243g), 34% fatt (129g)
i only eat healthy foods and good fats, and i make all the food from scratch.

my goal is to put on some lean mass,
my stats are atm, 216 lbs 10-11 bf, im 184 cm,

my training is atm 5 days a week 40 mins, 2 days heavy baselifts, 3 days of isolation excercises.
3 days of 40 min cardio.

question is how much do you think i can up cals and not gain to much fat.
gonna run 12 weeks testo e 500mg EW 200mg tren e.


im guessing i can get away with 4500-500 ? mainly upping carbs.

 

[sebaco2011]

Your asking how much more cals you can get up to and not gain more fat and your adding in carbs for your calorie bonus ? Why not just stick with that many calories your at right now ? From all the logs and reading iv done about tren it will surely shred you up and with that amount of calories it seems to be a decent amount for your weight and height. If you are going to up your calories why not just get more protein , is your energy really lacking that much that on 317g of carb you feel you need more mate?

Also this is sort of a personal question , you yourself should know your body better then any of us , use the mirror to determine how your doing , kinda like.... a bodybuilder would ? amazing huh ?

 

[underattack]

Your asking how much more cals you can get up to and not gain more fat and your adding in carbs for your calorie bonus ? Why not just stick with that many calories your at right now ? From all the logs and reading iv done about tren it will surely shred you up and with that amount of calories it seems to be a decent amount for your weight and height. If you are going to up your calories why not just get more protein , is your energy really lacking that much that on 317g of carb you feel you need more mate?

Also this is sort of a personal question , you yourself should know your body better then any of us , use the mirror to determine how your doing , kinda like.... a bodybuilder would ? amazing huh ?

well im at 2,7g protein /kg thats higher than any research can prove is working, but i want to put on maximum of mass without to much fat, i dont want to shred.

atm im natty and on 3500 kcals. my weigth is stable. so when im on tren and testo i guess i should eat more, but ofc i wil use the mirror, and i wil ofc regulate my diet, but just looking for a starting point.

thanks for the input! appreciate it!!

 

[shanarama]

actually, if you are 10% bf at 216lbs then you are only getting about 1.4 grams of protein per lean lb of weight. You could up your protein to 345 grams and that would only be 2 grams per lean lb of body weight.

calculate 1.2 to 2 grams per "lean" lb of bodyweight, for you that would be 172.8 lean lbs (at 10%bf), so you have room to up your protein intake and still be within the recommended range.

 

[underattack]

actually, if you are 10% bf at 216lbs then you are only getting about 1.4 grams of protein per lean lb of weight. You could up your protein to 345 grams and that would only be 2 grams per lean lb of body weight.

calculate 1.2 to 2 grams per "lean" lb of bodyweight, for you that would be 172.8 lean lbs (at 10%bf), so you have room to up your protein intake and still be within the recommended range.

thats true, thanks!

 

[SANTANAF]

hi guys, just want some input on my diet,
atm im eating 3600 cals, 37% carbs (317g) , 29% protein (243g), 34% fatt (129g)
i only eat healthy foods and good fats, and i make all the food from scratch.

my goal is to put on some lean mass,
my stats are atm, 216 lbs 10-11 bf, im 184 cm,

my training is atm 5 days a week 40 mins, 2 days heavy baselifts, 3 days of isolation excercises.
3 days of 40 min cardio.

question is how much do you think i can up cals and not gain to much fat.
gonna run 12 weeks testo e 500mg EW 200mg tren e.


im guessing i can get away with 4500-500 ? mainly upping carbs.

If you eat healthy as you say you just need to follow some simple rules to get this information just go to facebook fanpage The Diet Solution Program 2012 here you will find everything you need.

 

[SANTANAF]

hi guys, just want some input on my diet,
atm im eating 3600 cals, 37% carbs (317g) , 29% protein (243g), 34% fatt (129g)
i only eat healthy foods and good fats, and i make all the food from scratch.

my goal is to put on some lean mass,
my stats are atm, 216 lbs 10-11 bf, im 184 cm,

my training is atm 5 days a week 40 mins, 2 days heavy baselifts, 3 days of isolation excercises.
3 days of 40 min cardio.

question is how much do you think i can up cals and not gain to much fat.
gonna run 12 weeks testo e 500mg EW 200mg tren e.


im guessing i can get away with 4500-500 ? mainly upping carbs.

If you want a healthy diet no better place to go than here facebook fanpage The Diet Solution Program 2012 there you will find the perfect diet for you.