FINALLY! DIALED In....thanks for everyones help.....begin Aug.1??

[Lugar]

last check up and I'm on - I really think I've micromanaged this to a point of sickness, but it's been fun! Keeps me entertained finagling macros here and there.....this is the diet I constructed with the help of my brother who competes on a NPC level 2-3x a year, granted he's 26, but a rock - Built on the macro separation plan......give me your thoughts - promise, it's final. I will add in 200mg/test as a HRT dose every 10 days -
please anyone, offer your opinions and suggestions.

30 years old.
6'2" tall at
166lbs w/
7.6% bf

training will be a one day a week split per muscle group, and a 2x a week split per muscle group to switch up routines at the 8 week mark, or if gains begin to slow.(routine(s) will be posted in the workout forum possibly this week).

Meal #1 (7:15 am)
-2 cans tuna (or 2 scoops casein) + 1cup oats + s/f metamucil
[(537 cals) 54g carb, 9g fat, 60g pro]
*also added is a multi vitamin, 2g vitamin C*

Meal #2 (10:15 am)
-6oz sweet potato + 8oz chicken breast
[(395cals) 48g carb, 2.5g fat, 45g pro]
*also added is 1g vitamin C, 400mcg chromium, 1 super-B vitamin, some brocolli*

Meal #3 (1:15 pm)
-8oz superlean beef (or) 8oz salmon + 2tsp flax oil
[(446cals) 22g fat, 62g pro]
*also included is 2g vitamin C, 1g L-Arginine, and some brocolli*

*30 minutes before my workout (4:00pm)
-4oz gatorade + 1scoop whey
[(145cals) 10g carb, 1g fat, 24g pro]
---
BCAA's immediately before i begin to warmup/train
---
(5:00 pm) workout
---
BCAA's immediately after i train / before i leave the gym
---
PWO (6:30 pm) @ home
-2scoops whey + 1cup skim milk + 1cup oats
[(591cals) 75g carb, 3g fat, 66g pro]
*also included in this meal is 2g vitamin C*

PPWO (7:30 pm)
-4oz whole wheat pasta + 2cans tuna + small amount of hot sauce or salsa
[(640cals) 76g carb, 5g fat, 60g pro]
*also included in this meal is 400mcg chromium, 1 super-B vitamin, 1g vitamin C*

Before Bed (9pm)
-2Tbsp Natty Peanut Butter + 1/2cup 4%fat cottage cheese + 1Scoop of V60 protein powder (by Labrada Nutrition)
[(470cals) 16g carb, 23g fat, 51g pro]
*also included in this meal is 3g vitamin C*
**note that sometime around 1 hour before this meal i will have 600mg of ALA**

Totals [(4056cals) 342g carb, 88g fat, 484g pro]

COUPLE OF MEAL SUBSTITUTES

-6oz chicken breast (or) turkey breast + 1cup of 4%fat cottage cheese + s/f metamucil
[(367cals) 8g carb, 11g fat, 59g pro]
*also included in this meal is 1g vitamin C, some brocolli*
**note that sometime around 1 hour before this meal i will have 600mg of ALA**


-10 egg whites + 2whole eggs + 1cup oats + fat free cheese
[(538cals) 54g carbs, 11g fat, 57g pro]
*also included in this meal is 1g L-Arginine, 1g vitamin C*

*things to add*


-this is on training days, my diet will differ on non-training days, i have yet to figure out how or when, but it will differ-

-total of 13g vitamin C. ED-

-brocolli will be on the fly, just a handful or something of that nature with meals listed, if not all meals i can make it avalable-

-when/if cardio is done, it will be done in the am on an empty stomach. if cardio is done, i will have a serving of BCAA's immediately follwing my cardio and my first meal about 15 minutes after that-

again any and all suggestions are welcomed. thank you all in advance

[TNTBOOM]

i will replace the morning tuna with egg whites but if you can eat that in the morning then more power to you
i whish i had the time to eat such meals......

[Lugar]

look good?

[MidniteRambo]

That's a ton of cals, but I'm sure you're going to be working like a M/F'er in the gym to make sure your body uses it the right way.  With all that food and protein, make sure you get no less than 1.5 gal. of water per day.  Good luck and let us know the results.

[Lugar]

its 4,000 bro.....hardly a crazy amount....some take 6-7K

[youandme]

Looks good also may want to throw in cashews, and if you put some sugar free jelly with your last meal with cottage cheese plus peanut butter or cashews it taste great.
Meal # 3 could use some carbs though it drops right there you could put the beef some pasta and olive oil, for that meal to carry over for the pre workout shake, best thing to do with a meal like that is to get hamburger helper, and put extra beef in it.

[Lugar]

NO FATS + CARBS BRO

[WOOO]

nice diet plan... might be hard to stick to though, good luck and more power to you if you can.

[Lugar]

WHY??

[The True Adonis]

WHY??

What was your cutting diet like?

[Hedgehog]

last check up and I'm on - I really think I've micromanaged this to a point of sickness, but it's been fun! Keeps me entertained finagling macros here and there.....this is the diet I constructed with the help of my brother who competes on a NPC level 2-3x a year, granted he's 26, but a rock - Built on the macro separation plan......give me your thoughts - promise, it's final. I will add in 200mg/test as a HRT dose every 10 days -
please anyone, offer your opinions and suggestions.

30 years old.
6'2" tall at
166lbs w/
7.6% bf

training will be a one day a week split per muscle group, and a 2x a week split per muscle group to switch up routines at the 8 week mark, or if gains begin to slow.(routine(s) will be posted in the workout forum possibly this week).

Meal #1 (7:15 am)
-2 cans tuna (or 2 scoops casein) + 1cup oats + s/f metamucil
[(537 cals) 54g carb, 9g fat, 60g pro]
*also added is a multi vitamin, 2g vitamin C*

Meal #2 (10:15 am)
-6oz sweet potato + 8oz chicken breast
[(395cals) 48g carb, 2.5g fat, 45g pro]
*also added is 1g vitamin C, 400mcg chromium, 1 super-B vitamin, some brocolli*

Meal #3 (1:15 pm)
-8oz superlean beef (or) 8oz salmon + 2tsp flax oil
[(446cals) 22g fat, 62g pro]
*also included is 2g vitamin C, 1g L-Arginine, and some brocolli*

*30 minutes before my workout (4:00pm)
-4oz gatorade + 1scoop whey
[(145cals) 10g carb, 1g fat, 24g pro]
---
BCAA's immediately before i begin to warmup/train
---
(5:00 pm) workout
---
BCAA's immediately after i train / before i leave the gym
---
PWO (6:30 pm) @ home
-2scoops whey + 1cup skim milk + 1cup oats
[(591cals) 75g carb, 3g fat, 66g pro]
*also included in this meal is 2g vitamin C*

PPWO (7:30 pm)
-4oz whole wheat pasta + 2cans tuna + small amount of hot sauce or salsa
[(640cals) 76g carb, 5g fat, 60g pro]
*also included in this meal is 400mcg chromium, 1 super-B vitamin, 1g vitamin C*

Before Bed (9pm)
-2Tbsp Natty Peanut Butter + 1/2cup 4%fat cottage cheese + 1Scoop of V60 protein powder (by Labrada Nutrition)
[(470cals) 16g carb, 23g fat, 51g pro]
*also included in this meal is 3g vitamin C*
**note that sometime around 1 hour before this meal i will have 600mg of ALA**

Totals [(4056cals) 342g carb, 88g fat, 484g pro]

COUPLE OF MEAL SUBSTITUTES

-6oz chicken breast (or) turkey breast + 1cup of 4%fat cottage cheese + s/f metamucil
[(367cals) 8g carb, 11g fat, 59g pro]
*also included in this meal is 1g vitamin C, some brocolli*
**note that sometime around 1 hour before this meal i will have 600mg of ALA**


-10 egg whites + 2whole eggs + 1cup oats + fat free cheese
[(538cals) 54g carbs, 11g fat, 57g pro]
*also included in this meal is 1g L-Arginine, 1g vitamin C*

*things to add*


-this is on training days, my diet will differ on non-training days, i have yet to figure out how or when, but it will differ-

-total of 13g vitamin C. ED-

-brocolli will be on the fly, just a handful or something of that nature with meals listed, if not all meals i can make it avalable-

-when/if cardio is done, it will be done in the am on an empty stomach. if cardio is done, i will have a serving of BCAA's immediately follwing my cardio and my first meal about 15 minutes after that-

again any and all suggestions are welcomed. thank you all in advance

Just curious, why would you need HRT?

YIP
Zack

[Lugar]

Born with low test..........that and extensive dieting.........


My caloric intake when cutting drops to around 2,000 cals....higher in fat lower in carbs.....with carbs only around workout and first thing in the am........

[Lugar]

Many said it was too many calories for a dude who is 6'1, 165 who has been so diet strict over the last fe years...so I construvted this diet with less carbs and less calories....comparing the two, is this one a bit more reasonable than transition it the one above?


Meal 1 @ 6:30
- Egg Whites (3/4 cup)
- Oatmeal (1 Cup)
- Whey (1 Scoop)

576 cals, 7.3g fat, 57.2g pro, 61.5g carb

Meal 2 @ 8:00
- Oatmeal (1/2 Cup)
- Whey (1 Scoop)

310 cals, 4.3g fat, 34g pro, 31.5g carb

Meal 3 @ 10:30
- Tuna (1 can)
- Light Miracle Whip (2 tsp)
- Flax Oil (2 tsp)

250 cals, 13.1g fat, 30g pro, 6g carb

Meal 4 @ 12:00
- Chicken (1 can)
- Flax oil (2 tsp)
- Olive oil (2 tsp)

588 cals, 25.6g fat, 77g pro, 0g carb

Meal 5 @ 3:30
- Oatmeal (1/2 cup)
- Whey (1 scoop)

310 cals, 4.3g fat, 34g pro, 31.5g carb

Workout @ 4:15

Meal 6 @ 5:30 (PWO)
- Whey (1.5 scoop)
- Carbo Complex (2 scoop)
- Banana

556 cals, 2g fat, 43.5g pro, 93g carb

Meal 7 @ 8:00
- Chicken (6 oz uncooked)
- Whole Wheat bun

387 cals, 5.6g fat, 46.3g pro, 38g carb

Meal 8 @ 10:30
- Fat Free CC (1/2 cup)
- ANPB (2 tablespoon)
- Whey (1 scoop)

330 cals, 16.5g fat, 35g pro, 17g carb

Total: 3307cals, 79g fat, 357g pro, 278g carb

[The True Adonis]

Many said it was too many calories for a dude who is 6'1, 165 who has been so diet strict over the last fe years...so I construvted this diet with less carbs and less calories....comparing the two, is this one a bit more reasonable than transition it the one above?


Meal 1 @ 6:30
- Egg Whites (3/4 cup)
- Oatmeal (1 Cup)
- Whey (1 Scoop)

576 cals, 7.3g fat, 57.2g pro, 61.5g carb

Meal 2 @ 8:00
- Oatmeal (1/2 Cup)
- Whey (1 Scoop)

310 cals, 4.3g fat, 34g pro, 31.5g carb

Meal 3 @ 10:30
- Tuna (1 can)
- Light Miracle Whip (2 tsp)
- Flax Oil (2 tsp)

250 cals, 13.1g fat, 30g pro, 6g carb

Meal 4 @ 12:00
- Chicken (1 can)
- Flax oil (2 tsp)
- Olive oil (2 tsp)

588 cals, 25.6g fat, 77g pro, 0g carb

Meal 5 @ 3:30
- Oatmeal (1/2 cup)
- Whey (1 scoop)

310 cals, 4.3g fat, 34g pro, 31.5g carb

Workout @ 4:15

Meal 6 @ 5:30 (PWO)
- Whey (1.5 scoop)
- Carbo Complex (2 scoop)
- Banana

556 cals, 2g fat, 43.5g pro, 93g carb

Meal 7 @ 8:00
- Chicken (6 oz uncooked)
- Whole Wheat bun

387 cals, 5.6g fat, 46.3g pro, 38g carb

Meal 8 @ 10:30
- Fat Free CC (1/2 cup)
- ANPB (2 tablespoon)
- Whey (1 scoop)

330 cals, 16.5g fat, 35g pro, 17g carb

Total: 3307cals, 79g fat, 357g pro, 278g carb

I`d say that looks better but you could go up to around 400 grams of carbs at times if you felt like it.  Good baseline Macros though.

[Lugar]

2 quckies, but I appreciate the suggestions, you'v e been great, now it's time to put it to use...

2tb of fat, peanut butter prebed, too much?  Also, I'll probable toss in a gigantic salad with my noon meal of flax and tuna, with all sorts of veggies, still ok right?

Finally, too many oats?  I might get sick of them, but we'll see.....it's ok to have one place (ie oats) where the bulk of your carbs come from.....right?  Maybe between steel cut, oat bran, etc...I can hang on...


FINALLY.....would it be ok to toss everything out the windo, as long as I eat this clean, on the weekends as long as I get my protein in?  I dont mean hog wild, but a few glasses of wine each night, with a good resteraunt pasta dish, maybe all u eat pasta at olive garden....you know, tripling my cals from friday eve to sunday eve than back to normal on Monday.......decent?

[chirorhino]

NO FATS + CARBS BRO

You realize that biochemically speaking the macro separating method is a load of bs. Your body takes anywhere between 12-16 hours to fully digest each meal and half of that time fat is sitting in your small intesine with proteins and carbs waiting to be absorbed into the blood stream and shuttle to the parts of the body that need it. Once the macronutrients are in your system they are either going to be used, stored as fat, or excreted regardless of which macromolecule that they are.

[Lugar]

to each his own, not going to argue, but it is against my philosophies and those of many....once I tried macro separation, during my cutting phase, the weight melted off like never before....sub 6%.......just food for thought, when insulin levels increase (consumption of carbs) fat consumption would be far from idea, as it would be shuttled into stores..........

[Lugar]

I just hired a pro trainer from Cleveland....had to do it, he's also a nutrionilist and understands where my current thoughts are and why they are so fluttered,,,30 day trail, and if it doesnt work, we both agreed not only would there be no fee, but he would introduce me to a reputable counsuler......my goals are to compete in a show in 15+ months......I know it sounds crazy, but it's my goal. I've seen the local dudes on stage, and have yet to be impressed. He is orchestrated a diet, to which I will have this afternoon....calories will be around 4,000 (almost double) and carbs will be the focus early in the day and around workouts with fats on off days and in the later part of the day. Cardio will be completely nixed at first, with a 2-aday training type so that I can still get in my prework fix as I sit all day. I will follow this to a tee and already caught myself asking questions and I like his attitude. For example, I asked what is meal #1, here's the conversation:

it's 3/4 cup oats, 12 egg whites, 2tbs of honey
HONEY? Why would I want honey??
Hey, its a good carb source for the am, plus its extra cals, + it gets you away from those damn sf products!
ummmm.....
If you wwant, you can sub in a banana or 1 cup strawberries.......but I wish you'd just listen to m....
say no more, you are right.....I will follow your lead.....


this dude take no shit, he wants me at the store today:
oats
peanut butter
almonds
cottage cheese
lean beef
chicken
round steak
salmon
brown rice
casein powder
whey
whole wheat pasta
and olive oil...........


I get a cheat day every Sunday (or whenever....) Geezus! havent had a cheat food in YEARS!!!!!!!!!!!

[Lugar]

NO CYCLE....went to the doc had my levels checked and they are very sub par....prob. from a calorie restricted diet, so I need to crank up the cals, rest a little more and get the back to moderate before I think about going on a cycle.  Post a log?  Are you nuts?  To get ridiculed?  Trust me, you haven't been around long enough to see what happenes and all the mombo jumbo people toss at you.  Encouragement is fantastic and I appreciate you guys giving it to me.  Sincerely, but to post a log isn't feasible at this point.  I will post the diet he designed for my training days, you can let me know what you think.   Cals are much higher than I've even been accustomed to, but I will/must stick with it....I ike his philosophies of not mixing fats and carbs, and I cant imagine putting down the meals towards the end of the day, but I will follow his lead......thanks again boys!


20 MINUTE WALK WITH THE DOG – THEN, ON THE WAY TO THE OFFICE

715-730
3/4 CUP OATS
24 EGG WHITES (OR 8OZ CHICKEN)
1 BANANA OR 1 CUP BERRIES (BLUE, RASB, STRAW)

9:30
1 CUP OATS
2 SCOOPS CASEIN

NOON
6OZ PASTA W/ OLIVE OIL
8OZ CHICKEN
LARGE SALAD

2 pm
2 scoop blend
1 tbsp natural peanut butter

4 pm
10 oz round steak
1 tbsp flax oil
(SHOULD WE FLIP FLOP MEALS 2PM AND 4PM, JUST WONDERING IF TOO MUCH WILL BE SITTING IN MY STOMACH, JUST A THOUGHT)

5 pm
train large body part and sip on 2 tbsp instant Gatorade to maintain electrolyte balance and as a good carb source.

6:30/post
1 scoop whey
50 g dextrose
50 gram from musselmans pie filling(chocolate, banana, or vanilla)


7:15
50 grams dextrose
1 cup oats
1 scoops whey

8:30
3 whole eggs, 9 egg whites (4 OZ SALMON INSTEAD OF WHOLE EGGS)
½ CUP DRY MEASURED BROWN RICE

10 pm
1 scoop blend ½ cup almonds, 5OZ DRY CURD COTTAGE CHEESE. 

[youandme]

Born with low test..........that and extensive dieting.........


My caloric intake when cutting drops to around 2,000 cals....higher in fat lower in carbs.....with carbs only around workout and first thing in the am........

Oh ok  hamburger helper does pack on the weight when bulking and easy to travel with.
Get a recipe for tuna pasta/rice and mix that along with some cottage cheese, and little pasta sauce.
Hamburger helper does have a tuna helper,  but you can most likely make it cleaner and taste better yourself.


chirorino...where did you hear that?

[Mr Anabolic]

I'm gonna go eat some BBQ ribs right now 

[Mike]

NO CYCLE....went to the doc had my levels checked and they are very sub par....prob. from a calorie restricted diet, so I need to crank up the cals, rest a little more and get the back to moderate before I think about going on a cycle.  Post a log?  Are you nuts?  To get ridiculed?  Trust me, you haven't been around long enough to see what happenes and all the mombo jumbo people toss at you.  Encouragement is fantastic and I appreciate you guys giving it to me.  Sincerely, but to post a log isn't feasible at this point.  I will post the diet he designed for my training days, you can let me know what you think.   Cals are much higher than I've even been accustomed to, but I will/must stick with it....I ike his philosophies of not mixing fats and carbs, and I cant imagine putting down the meals towards the end of the day, but I will follow his lead......thanks again boys!


20 MINUTE WALK WITH THE DOG – THEN, ON THE WAY TO THE OFFICE

715-730
3/4 CUP OATS
24 EGG WHITES (OR 8OZ CHICKEN)
1 BANANA OR 1 CUP BERRIES (BLUE, RASB, STRAW)

9:30
1 CUP OATS
2 SCOOPS CASEIN

NOON
6OZ PASTA W/ OLIVE OIL
8OZ CHICKEN
LARGE SALAD

2 pm
2 scoop blend
1 tbsp natural peanut butter

4 pm
10 oz round steak
1 tbsp flax oil
(SHOULD WE FLIP FLOP MEALS 2PM AND 4PM, JUST WONDERING IF TOO MUCH WILL BE SITTING IN MY STOMACH, JUST A THOUGHT)

5 pm
train large body part and sip on 2 tbsp instant Gatorade to maintain electrolyte balance and as a good carb source.

6:30/post
1 scoop whey
50 g dextrose
50 gram from musselmans pie filling(chocolate, banana, or vanilla)


7:15
50 grams dextrose
1 cup oats
1 scoops whey

8:30
3 whole eggs, 9 egg whites (4 OZ SALMON INSTEAD OF WHOLE EGGS)
½ CUP DRY MEASURED BROWN RICE

10 pm
1 scoop blend ½ cup almonds, 5OZ DRY CURD COTTAGE CHEESE. 

I LOVE your dedication, it's very far from what most people can accomplish. 

But...

Life's a bit to short to be so nit picky 15 MONTHS out from a show.  You seriously haven't had a cheat food in "Years"? 

[Lugar]

years!!!  too many cals??

[Bobby]

You should take in the BCAA's BEFORE your morning cardio.

Wake up: drink lots of water and down 5 BCAA's, maybe take a ½ scoop of whey too. Then do your cardio. Take a 3-scoop whey-shake AFTER your cardio and then have breakfast!