enoc09
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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!!!
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!!!