Mass Retention After PCT: A Critique of Current Diet Need Help

[enoc09]

Sup bros,

26 years old, 6'0, 200 lb, body fat 8%. Been lifting for five years (four years serious dedication)(was 230lb but pure fat and got down to 140lb). Started at 187 lb, body fat 10%. I managed to gain 13 pounds of solid muscle and am happy with what I achieved from this cycle; now the hard part, retaining the weight during and after PCT. Finishing up last week of cycle and PCT is about to start next week.

I need to up my calories as well; if you guys can give me tips to what i should add or subtract to my current diet would be truly appreciated. Keep in mind that i am carb sensitive and when i pass the 250 g of carbs a day, I gain fat in my mid-section. My cycle and diet are pasted here for your information and critique. Want to up the calories between 3,500- 4,000 calories to keep gaining weight. Help would be greatly appreciated here. Need to add more protein since I am doing DC Training at this time. Three day split as Dante Trudel spells it out on his forum (IM).

Current cycle:

Weeks 1-12: 500mg/wk Sustanon (Monday-Thursday 250mg)
Weeks 1-3: M-drol 20 mg each day
Weeks 4: M-drol 30 mg each day
Weeks 10: 30mg/day Epistane
Weeks 11-13: 40 mg/day Epistane
Weeks 14: 50 mg/day Epistane
Weeks 4-10: 200iu (20 Mark on Insulin Syringe Right?) HCG Every Third Day
Weeks 1-12: 0.5-1.0mg/Everyday Arimidex

Cycle Support Supplements:
Weeks 1-15: 1000 mg/day hawthorn berry
Weeks 1-15: 2 caps of Himalaya Liver Care (U.S. Version of of Liv.52)

PCT
Week 15: 40mg Nolva, 100mg Clomid
Week 16: 40mg Nolva, 50mg Clomid
Week 17: 20mg Nolva, 50mg Clomid
Week 18: 20mg Nolva

Diet:

Upon Waking
8 oz orange juice = 110 calories ... 2 g protein ... 25 g carbs ... 0 g fat

Meal 1 8:00 am
6 eggs whites = 102 calories ... 24 g protein ... 0 g carbs ... 0 g fat
1 whole egg = 60 calories ... 5 g protein ... 0 g carbs ... 0 g fat
1/2 cup oatmeal = 150 calories ... 6 g protein ... 27 g carbs ... 2.5 g fat

Meal 2 10:00 am
1 scoop of whey protein = 100 calories ... 24 g protein ... 1 g carbs ... 0 g fat
2 tbsp natural peanut butter = 190 calories ... 7 g protein ... 6 g carbs ... 17 g fat
1/2 cup oatmeal = 150 calories ... 6 g protein ... 27 g carbs ... 2.5 g fat

Meal 3 1:00 pm
8 oz chicken breast = 240 calories ... 44 g protein ... 0 g carbs ... 6 g fat
Broccoli 4 oz = 30 calories ... 1 g protein ... 5 g carbs ... 0 g fat
Brown Rice 1/2 cup = 175 calories ... 4 g protein .. 39 g carbs ... 0 g fat

Meal 4 3:00 pm
20 almonds raw = 139 calories ... 5 g protein ... 5 g carbs ... 12 g fat
1 scoop of whey protein = 100 calories ... 24 g protein ... 1 g carbs ... 0 g fat
Whole Wheat bread 1 slice = 100 calories ... 5 g protein ... 20 g carbs ... 1 g fat


Meal 5: 5:30 pm Post Workout
1 scoop of whey protein = 100 calories ... 24 g protein ... 1 g carbs ... 0 g fat
8 oz grapefruit juice = 100 calories ... 1 g protein ... 21 g carbs ... 0 g fat

Meal 6 6:00 pm
8 oz chicken breast = 240 calories ... 44 g protein ... 0 g carbs ... 6 g fat
Broccoli 3/4 cup = 30 calories ... 1 g protein ... 5 g carbs ... 0 g fat
Brown Rice 1/2 cup = 175 calories ... 4 g protein ... 39 g carbs ... 0 g fat
1 Tbsp Olive Oil = 120 calories ... 0 g protein ... 2 g carbs ... 14 g fat

Meal 7 8:30 pm
Brown Rice 1/2 cup = 175 calories ... 4 g protein ... 39 g carbs ... 0 g fat
Tuna 5 oz can = 100 calories .. 22 g protein ... 0 g carbs ... 1 g fat

Meal 8 10:00 pm
2 scoop of protein casein = 250 calories ... 44 g protein ... 12 g carbs ... 4 g fat
1/2 cottage cheese = 90 calories ... 14 g protein ... 5 g carbs ... 2 g fat
20 almonds raw = 139 calories ... 5 g protein ... 5 g carbs ... 12 g fat

Calorie Total = 3,123 calories ... 345 g protein ... 181 g carbs ... 124 g fat


Thanks for all your time bros and sorry for the long post!!!

 

[SweetLou321]

WTF am I reading. All that juice for 13lbs at 6 foot below 200lbs? LMFAO no offense bro but wait to pull the trigger next time, so much room to grow from training and diet alone.

Btw your diet sucks, balls. Idk about your metabolism but 3100ish cals seems low. You gained about 1lb a week on cycle no where near your genetic potential. This tells me that your diet is WAY TO LOW! You need more cals big man, try to up your carb intake and you dont have to eat all those meals. I eat 4-5 meals a day of 4000-5000cals a day.

 

[Cantell]

WTF am I reading. All that juice for 13lbs at 6 foot below 200lbs? LMFAO no offense bro but wait to pull the trigger next time, so much room to grow from training and diet alone.

Btw your diet sucks, balls. Idk about your metabolism but 3100ish cals seems low. You gained about 1lb a week on cycle no where near your genetic potential. This tells me that your diet is WAY TO LOW! You need more cals big man, try to up your carb intake and you dont have to eat all those meals. I eat 4-5 meals a day of 4000-5000cals a day.

I agree with this guy, well CALORIE wise, for me, I need atleast 3800+ to maintain, especially if you really are 8% Bf, at 200lbs, your gonna have a much higher maintaenence than 3100! I know everyone is different but that seem super low. Start at 4000cals, and see what happens, if you gain fat, cut em a bit, if you dont gain, up em a bit.

 

[AaronJP1]

From what I hear people not gaining weight on cycle is lack of food.
I wouldn't be afraid to eat stuff like cheese burger and BBQ sauce, Mac and Cheese, baked beans....
Whole wheat bread with meals, add a few extra sides to the meat and bread and drink a glass or two of milk and you will pack on the weight in no time. I'm definitely not an expert in diets at all as I'm learning myself, but once thing I seem to have grasped is extra calories makes a person bigger. Wake up eat turkey bacon eggs & pancakes do tweaks like that and I think you can pack in more calories to add more size....
Just my 2 cents

 

[enoc09]

Thanks aaronjp1, I will post my new diet tomorrow for you to critique. Good ideas bro.

 

[AaronJP1]

Thanks aaronjp1, I will post my new diet tomorrow for you to critique. Good ideas bro.

I would lower the protein a bit maybe down to around 190g give or take a few and do 200-250 maybe even 300g carbs a day and about 80g fats...

Look into the 40/30/30 "zone" diet or the macrobolic diet....
They use more carbs Take a look that's what I'm trying to follow.
I just wouldn't focus so much on eating so clean unless you are going to eat tubs of brown rice and chicken to reach such high calories cause the average chicken breast only has 150 or so calories.