On/Off question..........

[JKurz1]

Got posed this question in the gym today by a man in his mid-30's and wasnt sure hw to respond. Apparently, he was natty for 10 years, then did some light experimentation with AAS for about 3. Nothing serious, but at his peak, he was about 6'1 and 230 with maybe 12%bf. Pretty strong (325 for 3-4reps), squat around 4 plates. Anyways, he got married and although he continued to train hard daily, quit AAS, really watched his calorie intake and cranked the cardio. Now he's about 180, in great shape at 6-7%bf year round but very weak (185lb for 10, prob. 250 max). Question was, is it possible for him to ever get back to where he was and how? I asked him about his diet and this is what it looked like.

Wake - cardio
6:30- 3/4 cup steel cut oats, 1 cup egg whites, 1/2 scoop protein.
9:30 - tuna on 2 pieces of flax bread, 1 cup milk w/ coffee
12:00 Huge salad, 7oz chicken, some veggies
230 - carb sense bar, 1/2 cup c.cheese, some sf jello
400 - Train
530 - 1 cup egg whites, 1/2 cup c.chheese, veggies
900 - Casein shake, skim, veggies and about 4 big handfulls of shelled peanuts.....thoughts?

Thanks for reading...karma!

 

[Apexx]

He's not going to gain 50lbs on that diet. It would be a great diet for cutting, but
he wants to put some lbs back on right.
If so he needs to increase everything, carbs, protein, and fats.
We don't know exactly how close to his "peak" he is looking to get back to, so
its hard to be more specific.

 

[JKurz1]

Definately. He wants to get back up to 225, but more importantly, he wants his strength back........any advice on what to add to each meal..........he's also pondering a mild 200mg of deca, 500mg of test for 10 weeks, but I really think he needs to wait......

 

[slat1]

I would get the rest of his info on what he has used and how much. Knowing his past experience will help the guys/girls on this board offer educated opinions.
BTW. If he is 6% bf in his mid 30's he should be real happy. Most everyone on this board would be at that!

 

[JKurz1]

I got pretty much his history....did a few MILD test only cycle and a few with deca and EQ....nothing crazy, maybe 3-4 total..........he wants his strength and size back...sick of being skinny.

 

[halfaclue]

that diet needs major boosts in calories and protein...obviously since he is already cut he can adjust if he starts to get a little puffy but that would be my first recommendation.

 

[JKurz1]

What if he toosed in a ANPB sandwich on wheat on top of 2 or 3 meals? Anyone about his size have a good diet they follow?

 

[Apexx]

What if he toosed in a ANPB sandwich on wheat on top of 2 or 3 meals? Anyone about his size have a good diet they follow?

I'm about 205lbs / 12% bf and I've been off for about 6 weeks now, but I started off around 180 before a 12wk cycle of test and eq.

This is pretty much my diet. (wasn't really worried about fat because just
like your boy, I was tired of being skinny) Also don't really know the total calories.

1. breakfast: Bowl of plain oatmeal, 1 lg bagel, 1 banana, 50g protien shake
2. mid morning: 6oz chicken breast, bowl of wild rice, 25g protein shake
3. lunch: 8oz steak, 1 potatoe, bag of chips, 1 banana, cup of broccoli
4. mid afternoon: 6oz chicken breast, bowl of yams, 25g protien shake
5. before working out turkey & cheese sandwich and 25g protien shake
6. after workout 50g protien shake mixed with serving of celltech.
7. Dinner:8oz steak, bowl of mashed potatoes, some vegies, ice cream
8. 3:00am snack: 50g protien shake.

plus there were little snacks here and there that I didn't count up.

Your best bet is to jump on the diet board, they've got a ton of diets
over there that are much better than this one.

 

[JKurz1]

He;s strongly against chips and junk and avoids fruit at all costs....I tend to agree with that theory...I think a ANPB sandwich or 3 a day will help boost the cals,decently clean.....keeping him realitely lean during the process........I doubt he wants to get over 10%, which is feasible...........slowly!