Meal plan and gear.

[enacer420nj]

Im planning my 4th cycle. Im 5'9 178 14% BF. It will be
1-15 350-500mg Test.E
1-15 600mg E.Q
12-15 Anava.r 40mg ED

PC.T
1-20 aromasin 10mg EOD
5-15 HC.G 250iu ED bumping to 500 E3D close to end of cycle
15-18 clomid 50mg ED

Just wondering if anyone eats a religious meal plan setup by a professional, would be nice to post a picture of yourself before cycle and have a meal plan setup to perfectly match your goals. Mine are going to be lean mass and reduce bodyfat. It is hard with the E.Q not to eat everything in sight but that doesnt seem to affect my bodyfat.

Meal 1
2 slices 7 grain bread w/ smart balance PB and all fruit jelly
1 1/2 scoops ISOpure protein zero carb
strawberries and blueberries

snack
some nuts or more PB

lunch
usually high protein..half chicken with sweet potatoes and veg or
tuna on whole wheat or steamed chix and broc with white rice

pre workout
1 cup cooked brown rice, half-full tin of tuna or 1 packet no sugar oamteal and protein powder

post workout
30-60g dextrose and 1-1 1/2 scoops ISOpure protein

dinner
chicken,beef,turkey or fish with either brown rice/sweet potato/baked potato or green beans/brocolli

snack
strawberries and blueberries

final meal
some good fat like PB and a casein protein shake

 

[GUARDIAN]

not enuF meals imo or protein

 

[eddymerckx]

calories look low off the top of head

 

[enacer420nj]

not enuF meals imo or protein

So if I bump up the protein to 40mg everytime I eat...how should I increase cals? Your talking about clean cals im assuming so if I usually ate 1cup cooked brown rice bump it to 2? Your saying I should up my carb and fat intake and protein as well?

 

[GUARDIAN]

So if I bump up the protein to 40mg everytime I eat...how should I increase cals? Your talking about clean cals im assuming so if I usually ate 1cup cooked brown rice bump it to 2? Your saying I should up my carb and fat intake and protein as well?

def up the clean cals.

u should be eating every 2 hours with 40-50gr of protein. replace those planned snacks with meals.

u can still snack with natty pb between meals just only do it when u r really hungry.

 

[enacer420nj]

def up the clean cals.

u should be eating every 2 hours with 40-50gr of protein. replace those planned snacks with meals.

u can still snack with natty pb between meals just only do it when u r really hungry.

So to replace snacks with meals what do you recomend, as far as upping the clean cals im assuming you meat eat more carbs/fats?

 

[Faizakafez]

he means remove the snacks and make them meals... so create a meal...

like this

can of tuna one tb of evo

 

[GUARDIAN]

he means remove the snacks and make them meals... so create a meal...

like this

can of tuna one tb of evo

bingo

 

[halfcenturian]

Remember, you can tune a Piano.. but you can't tune a fish.
















sorry.

 

[goku_kakarot77]

Im planning my 4th cycle. Im 5'9 178 14% BF. It will be
1-15 350-500mg Test.E
1-15 600mg E.Q
12-15 Anava.r 40mg ED

PC.T
1-20 aromasin 10mg EOD
5-15 HC.G 250iu ED bumping to 500 E3D close to end of cycle
15-18 clomid 50mg ED

Just wondering if anyone eats a religious meal plan setup by a professional, would be nice to post a picture of yourself before cycle and have a meal plan setup to perfectly match your goals. Mine are going to be lean mass and reduce bodyfat. It is hard with the E.Q not to eat everything in sight but that doesnt seem to affect my bodyfat.

Meal 1
2 slices 7 grain bread w/ smart balance PB and all fruit jelly
1 1/2 scoops ISOpure protein zero carb
strawberries and blueberries

snack
some nuts or more PB

lunch
usually high protein..half chicken with sweet potatoes and veg or
tuna on whole wheat or steamed chix and broc with white rice

pre workout
1 cup cooked brown rice, half-full tin of tuna or 1 packet no sugar oamteal and protein powder

post workout
30-60g dextrose and 1-1 1/2 scoops ISOpure protein

dinner
chicken,beef,turkey or fish with either brown rice/sweet potato/baked potato or green beans/brocolli

snack
strawberries and blueberries

final meal
some good fat like PB and a casein protein shake

just about your cycle.. the var should be ran for at least 6-8 weeks

 

[hurricane]

counting on shakes for a large amount of your protein ... throw some more food in there

 

[rudy76]

I lost bodyfat and gained about 25lbs muscle with this diet on my cycle.

Meal 1
2 oranges
Protein drink - 78g protein, 26 g carbs
Protein Bar - 15g protein, 17g carbs

Workout

Meal 2
Protein drink - 78g protein, 65 g quick carbs
1 cup Oatmeal

Meal 3
Can of tuna
1 cup seeds, nuts, cranberry mix

Meal 4
4 hard boiled eggs - one with yolk


Meal 5
6 skinless chicken thighs or 12oz steak
Large Spinach Salad w/ low cal dressing
Protein drink - 78g protein, 26 g carbs
Orange

Meal 6
1 cup seeds, nuts, cranberry mix
Protein Bar - 15g protein, 17g carbs

Meal 7
Protein drink w/ 1/8th cup ground flax - 78g protein, 0 carbs
1/2 cup seeds, nuts, cranberry mix
Metamucil to wash it down

Add in a gallon of water throughout the day and about 6 diff supps and eca

Adds up to about 4000 cals If I don't add in any bread which I did do on carb up days (weekends)

Lots of MRP but it worked

 

[xrsist]

agree with 8and20 and run creatine with the var and pct

 

[BIGMIke007]

Here is my Diet Plan; Self-constructed; but during my current cycle ive gained 7.5kg's of weight and dropped BF from 10 to 6%

Low carb days:

6am: 80g Oat Bran+ 15g Digestive Bran/Wheat Germ made into porridge + 70g vanilla Protein powder blend (mainly whey + casseinate) + 1 tbspoon cinnamon + 1tbspoon flax seed oil ------ all mixed together in one bowl---- Carbs 45 Protein 60
7am-9am TRAIN (8g BCAAs + 5g glutamine + 10g Peptopro During training)
9am: 50g Whey protein isolate, 40g glucose
09h30: 100g Oats; 200g grilled chicken breasts + salad
12h00; 200g grilled chicken breasts + salad
14h30; 200g grilled chicken breasts + salad
17h00; 200g grilled chicken breasts + salad
19h30; 200g grilled chicken breasts + salad
22h00; 250g fat free cottage cheese; 70g protein blend, 20g wheat germ, 10g digestive bran; tbspoon cinnamon; tbspoon flax seed oil; 10g flax seeds---- add 250ml water and blend till smooth thick paste; have half at 22h00 and refrigerate the other half fgor when you wake up-----------
++++Whenever you are hungry dip you finger in the All natural PB jar+++++

High Carb Days: (2 days per week)

Same as above, except with an added 250g of carbs during the day, with the goal to finish before 4pm.

 

[SMALLSUCKS702]

Rudy what Protein drink do you use that has - 78g protein, 26 g carbs ?
shit i use ON and it only has 24g protein, 2 carbs..

 

[rudy76]

Rudy what Protein drink do you use that has - 78g protein, 26 g carbs ?
shit i use ON and it only has 24g protein, 2 carbs..

2 scoops regular choc protein and 600ml of fat free milk.

 

[thebadguy54]

How about this bro...

Meal 1
2 slices 7 grain bread (or oatmeal)
6 whole eggs
strawberries and blueberries (or any fruit)
1 heaping tablespoon of PB

snack
protein shake (30-60g's)
some nuts or more PB
fruit


lunch
half chicken with sweet potatoes and veg or
tuna on whole wheat or steamed chix and broc with white rice
handfull of nuts

pre workout
1 cup cooked brown rice, FULL tin of tuna (add some monosaturated fats with every meal... avacado, nuts, PB, udo's oil etc.) or
1 packet no sugar oamteal and protein powder... 1 tbs PB

post workout
1 banana, 1-1 1/2 scoops ISOpure protein
forget the dextrose (just my opinion)


dinner
chicken,beef,turkey or fish with either brown rice/sweet potato/baked potato or green beans/brocolli
good stuff... just add some nuts, olive oil or whatever here

snack
strawberries and blueberries
cottage cheese/ yogurt
nuts

final meal
some good fat like PB and a casein protein shake
or
6-12 eggs and PB

 

[BBBBig Phenom]

i just try to eat all day

 

[enacer420nj]

How about this bro...

Meal 1
2 slices 7 grain bread (or oatmeal)
6 whole eggs
strawberries and blueberries (or any fruit)
1 heaping tablespoon of PB

snack
protein shake (30-60g's)
some nuts or more PB
fruit


lunch
half chicken with sweet potatoes and veg or
tuna on whole wheat or steamed chix and broc with white rice
handfull of nuts

pre workout
1 cup cooked brown rice, FULL tin of tuna (add some monosaturated fats with every meal... avacado, nuts, PB, udo's oil etc.) or
1 packet no sugar oamteal and protein powder... 1 tbs PB

post workout
1 banana, 1-1 1/2 scoops ISOpure protein
forget the dextrose (just my opinion)


dinner
chicken,beef,turkey or fish with either brown rice/sweet potato/baked potato or green beans/brocolli
good stuff... just add some nuts, olive oil or whatever here

snack
strawberries and blueberries
cottage cheese/ yogurt
nuts

final meal
some good fat like PB and a casein protein shake
or
6-12 eggs and PB

I was under the impression fat (even good fat) before working out was bad especially in a pre workout meal because it will slow digestion

 

[thebadguy54]

I was under the impression fat (even good fat) before working out was bad especially in a pre workout meal because it will slow digestion

You're right, it will. But at least your blood sugar levels will be stable... and you won't get an insulin spike. I know what you're thinking... you want an insulin spike post workout to uptake more amino's etc.

My concern with the insulin spike is not that it tells our body to start storing fat... since whatever we eat and don't burn will make us fat anyway.

The big concern is that the insulin spike is followed by a drop in your insulin level... and that will leave you feeling tired and wanting to eat more. The unfortunate result of this is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again.

Regulating your blood sugar level is the best way to maintain your fat-burning capacity IMO.

Just eat a bit earlier if you're affraid you wont digest.

 

[enacer420nj]

You're right, it will. But at least your blood sugar levels will be stable... and you won't get an insulin spike. I know what you're thinking... you want an insulin spike post workout to uptake more amino's etc.

My concern with the insulin spike is not that it tells our body to start storing fat... since whatever we eat and don't burn will make us fat anyway.

The big concern is that the insulin spike is followed by a drop in your insulin level... and that will leave you feeling tired and wanting to eat more. The unfortunate result of this is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again.

Regulating your blood sugar level is the best way to maintain your fat-burning capacity IMO.

Just eat a bit earlier if you're affraid you wont digest.

Thanks for the input, I understand what your saying about blood sugar levels. I work until 7pm so by the time i hit the gym I dont have my PW shake untill 8:30ish and dinner around 9:30...I can eat clean for dinner ie. chicken brown rice and string beans but sometimes i wanna eat like a house, my body craves carbs...i try and substitute with strawberries and blueberries not sure if thats good at night.

 

[thebadguy54]

When I have fruit before bed, I find I get really hungry in the middle of the night.

Latley I've been trying heavy protein (like 12 eggs) and heavy fat (like 4 big tablespoons of PB) with little to no carbs and it seems ok. If I had to add some carb in there it would be oatmeal. But, if you only feel like having fruit, fuck it... eat it up. I wont kill ya.

 

[st8grad]

You got approximately 250g of carbs per day on this and they were days that you actually carbed up more? Although a lot of protein from shakes and bars, with this being around 4000 calories I think that is good for a bulker.

Enacer, don't go doubling you cup of white rice to two in a meal. Keep a cap on your carbs at say 250 like in this diet but put an emphasis on bumping the protein and fat. Stick to good sources of fat and more natural sources of protein and you will do well. Your veggies, fruit, and oatmeal (not instant) should be the focus of your carbs. Breads, rice, and potatoes maybe in the next tier.

I lost bodyfat and gained about 25lbs muscle with this diet on my cycle.

Meal 1
2 oranges
Protein drink - 78g protein, 26 g carbs
Protein Bar - 15g protein, 17g carbs

Workout

Meal 2
Protein drink - 78g protein, 65 g quick carbs
1 cup Oatmeal

Meal 3
Can of tuna
1 cup seeds, nuts, cranberry mix

Meal 4
4 hard boiled eggs - one with yolk


Meal 5
6 skinless chicken thighs or 12oz steak
Large Spinach Salad w/ low cal dressing
Protein drink - 78g protein, 26 g carbs
Orange

Meal 6
1 cup seeds, nuts, cranberry mix
Protein Bar - 15g protein, 17g carbs

Meal 7
Protein drink w/ 1/8th cup ground flax - 78g protein, 0 carbs
1/2 cup seeds, nuts, cranberry mix
Metamucil to wash it down

Add in a gallon of water throughout the day and about 6 diff supps and eca - ephedrine - caffeine - aspirin

Adds up to about 4000 cals If I don't add in any bread which I did do on carb up days (weekends)

Lots of MRP but it worked

 

[rudy76]

You got approximately 250g of carbs per day on this and they were days that you actually carbed up more? Although a lot of protein from shakes and bars, with this being around 4000 calories I think that is good for a bulker.

Enacer, don't go doubling you cup of white rice to two in a meal. Keep a cap on your carbs at say 250 like in this diet but put an emphasis on bumping the protein and fat. Stick to good sources of fat and more natural sources of protein and you will do well. Your veggies, fruit, and oatmeal (not instant) should be the focus of your carbs. Breads, rice, and potatoes maybe in the next tier.

The only thing I did to increase carbs on weekends was add whole wheat bread to the tuna so I could have a sandwich - same with the chicken. I would add a whole wheat bun to 3 chicken thighs and have the other chicken on it's own later with salad.

The most extreme / biggest cheat I did was have pancakes with low cal syrup on Sunday AM's otherwise no refined sugar other than the protein bar and they have only 6g's sugar.

I lost body fat - now that my cycle is over I need to cut carb calories soon or increase cardio so I don't get too soft.

Cutting is coming soon - I'll post pics when I'm done with that - give me a few months of nothing but chicken, tuna, salad and whey drinks and I'll drop the bf down another 4 or 5%. My bf was between 19 and 23 when I started. I'm guessing it's around 14% now based on halfcenturian's method - hope to be 10% after cutting. I'm at 6'2" and 249lbs right now.

 

[enacer420nj]

You got approximately 250g of carbs per day on this and they were days that you actually carbed up more? Although a lot of protein from shakes and bars, with this being around 4000 calories I think that is good for a bulker.

Enacer, don't go doubling you cup of white rice to two in a meal. Keep a cap on your carbs at say 250 like in this diet but put an emphasis on bumping the protein and fat. Stick to good sources of fat and more natural sources of protein and you will do well. Your veggies, fruit, and oatmeal (not instant) should be the focus of your carbs. Breads, rice, and potatoes maybe in the next tier.

Thanks bro just trying to figure it out. When i was living with other people and there was alot of shitty food in the house once the EQ hunger kicked in i ate everything in site. I have always been lean and can pretty much eat what i want. I was thinking of eating more cals in the first 8 weeks of cycle and a little cleaner towards the end when I throw the anavar in.