I have a few weeks to plan my lean mass diet , (still dieting down a bit over the next few weeks, low carb , no more than 80-100 g at the moment )
i would like to work on size on this tren / sust cycle , i am somewhat carb sensitive, in the past i would easily consume 5000 cal , carbs way high and i would gain, i have found as i have gotten older i am more carb sensitive than before so am nervous to try this approach and lose sight of all the dieting i have done now . i will be dropping all cardio, training will be 6 days a week weights ( 1 bp a day)
stats :
age 34
weight current 225 lbs
bodyfat - a geuss will be round 10-11 percent when starting
so here is an example plan of what i have in mind, i train first thing in the morning :
5.00am - pre workout shake 20g protien and 20g carbs
5.30 am - 7.00 am train - i am considering using waxymaise as i have some left 20g carbs
7.00 am post workout shake 45g protien 50g carbs with creatine and glutimine
8.30 am 3 egg whole 6 egg whites 40g protien 18g fats / 50g raw oats (30g carbs )
11.00 am whey shake with macadamia nut oil 40g protien 15g fats
13.30 - 200g chicken / steak with 1 cup brown rice or sweet potato and veges with 1 tablespoon natural peanut butter 40g protien 30g carbs 20g fats
16.00 whey shake with 1 tablespoon olive oil 40g protien 15g fats
19.00 200g chicken or steak / fish with 1 cup brown rice/ pasta / sweet potato and veges with 1 tablespoon peanut butter 40g protien 30-40g carbs 20g fats
before bed - whey shake with olive oil 40g protien 15g fats
protien - 305g - 1220 calories
Carbs - 190 - 760 calories
fats 103 - 927 calories
overall calories - 2907 calories from meals
now this seems too low to me , so i would like to boost them with a banana here and there and some nuts etc to try get closer to 3400-3500 cal a day
is this suffiecient calories , or should i be considering getting it closer to 4000- 4500 calories somehow ?
thanks
i would like to work on size on this tren / sust cycle , i am somewhat carb sensitive, in the past i would easily consume 5000 cal , carbs way high and i would gain, i have found as i have gotten older i am more carb sensitive than before so am nervous to try this approach and lose sight of all the dieting i have done now . i will be dropping all cardio, training will be 6 days a week weights ( 1 bp a day)
stats :
age 34
weight current 225 lbs
bodyfat - a geuss will be round 10-11 percent when starting
so here is an example plan of what i have in mind, i train first thing in the morning :
5.00am - pre workout shake 20g protien and 20g carbs
5.30 am - 7.00 am train - i am considering using waxymaise as i have some left 20g carbs
7.00 am post workout shake 45g protien 50g carbs with creatine and glutimine
8.30 am 3 egg whole 6 egg whites 40g protien 18g fats / 50g raw oats (30g carbs )
11.00 am whey shake with macadamia nut oil 40g protien 15g fats
13.30 - 200g chicken / steak with 1 cup brown rice or sweet potato and veges with 1 tablespoon natural peanut butter 40g protien 30g carbs 20g fats
16.00 whey shake with 1 tablespoon olive oil 40g protien 15g fats
19.00 200g chicken or steak / fish with 1 cup brown rice/ pasta / sweet potato and veges with 1 tablespoon peanut butter 40g protien 30-40g carbs 20g fats
before bed - whey shake with olive oil 40g protien 15g fats
protien - 305g - 1220 calories
Carbs - 190 - 760 calories
fats 103 - 927 calories
overall calories - 2907 calories from meals
now this seems too low to me , so i would like to boost them with a banana here and there and some nuts etc to try get closer to 3400-3500 cal a day
is this suffiecient calories , or should i be considering getting it closer to 4000- 4500 calories somehow ?
thanks