new diet for adding some lean muscle advice or criticism appreciated

  1. Registered User
    erkzz's Avatar
    Stats
    5'11"  213 lbs.
    Join Date
    Apr 2008
    Posts
    8
    Rep Power
    82

    new diet for adding some lean muscle advice or criticism appreciated


    hey everyone ive been training for a few yrs and ivehad to stop for a couple of months now im 25 weighing 97kgs with about 12% bf im looking to add on sum lean muscle and maybe lose some bf on the way. i weight train 5 days a week pretty intense

    ill be on
    150 mg test prop and enanth eod
    100mg nandrolone npp eod
    my diet will be something like this


    wake up
    30 minutes low intensity walking on mid-grade incline
    06.30am -
    40g whey protein
    40g maltodextrin

    09:30am -
    5oz chicken
    3oz sweet potato
    2 cups fresh spinach leaves

    12.30pm -
    5oz flank steak
    1 cup brown rice
    2 cups green beans

    3:30pm
    5oz chicken
    3oz sweet potato
    2 cups fresh spinach leaves

    05:30pm
    5oz flank steak
    1 cup brown rice
    2 cups green beans

    07:00pm
    Workout
    4:00pm - Cardio
    30 minutes low intensity walking on mid-grade incline

    08:30pm - PWO Shake
    40g whey protein
    40g waxymaize


    09:30
    5oz chicken
    2 cups fresh green beans



    thanx in advance.. Erkzz

  2. Registered User
    corsaking's Avatar
    Stats
    5'8"   lbs.
    Join Date
    Feb 2008
    Location
    ENGLAND
    Posts
    1,778
    Rep Power
    13342

    training intense 5 days aweek might be non productive-muscles grow when resting
  3. Running with the Big Boys
    Board Sponsor
    Distilled Water's Avatar
    Stats
    5'9"  191 lbs.
    Join Date
    Oct 2006
    Location
    The hood
    Posts
    9,612
    Rep Power
    2037228

    What are the macors for that? Just from a quick overlook it looks like to could use A LOT more protein and cut back on the carbs and up the fat a little, if your trying to stay lean while adding mass a good nutrient breakdown that has worked wel for me and a few buddies is a 50/20/30....protein/carbs/fat.

    I like the cardio. I have been using a lot more cardio while recomping/cutting and it's awesome. I dont think I'll ever not get in atleast 1 cardio sessions a day from now on
    Serious Nutrition Solutions Representative
    •   
       

  4. Registered User
    erkzz's Avatar
    Stats
    5'11"  213 lbs.
    Join Date
    Apr 2008
    Posts
    8
    Rep Power
    82

    ive kinda added a bit more chicken and steak the macros for the whole foods are 277g protein 188g carbs 90g fat so the split would be close to 40/30/30
    protein carbs fat total calories 2622 do u think that would be enough?
  5. Running with the Big Boys
    Board Sponsor
    Distilled Water's Avatar
    Stats
    5'9"  191 lbs.
    Join Date
    Oct 2006
    Location
    The hood
    Posts
    9,612
    Rep Power
    2037228

    you weigh what 212lbs? You need way more calories than that. I eat close to 3,500calories a day and weigh 10lbs less than you.
    Serious Nutrition Solutions Representative
  6. Registered User
    erkzz's Avatar
    Stats
    5'11"  213 lbs.
    Join Date
    Apr 2008
    Posts
    8
    Rep Power
    82

    man thats alot ill aim for 4k cals and see how i go make some adjustments thanx alot for that
  •   

      
     

Similar Forum Threads

  1. Cut diet. Advice please. Criticism welcome.
    By llopezxx in forum Weight Loss
    Replies: 0
    Last Post: 10-18-2010, 09:35 PM
  2. Diet for adding lean mass
    By JM00 in forum Nutrition / Health
    Replies: 8
    Last Post: 09-19-2009, 06:20 AM
  3. Lean Muscle Gaining Diet
    By luisfershredd in forum Bulking
    Replies: 2
    Last Post: 11-07-2008, 09:49 AM
  4. Replies: 7
    Last Post: 08-24-2007, 09:43 AM
  5. My First Cycle: Criticism Appreciated
    By TrainTilUDrop in forum Cycle Info
    Replies: 15
    Last Post: 01-04-2006, 07:29 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in