[ironjat]

My Stats:

my 6'2, 235lbs at about 14% Body Fat, Been lifting about 6 years, seriously for about 4.

I looking to add some more lean mass, I know the calories are kinda low, but I have a sedentary job at times.

I train about 5-6 times a week, about an hour and half a session. I have done a diet similar to this in the past only with less beef more chicken, not a big fan of tuna.

I may sub turkey in for chicken on some days.

This will be apart of my 3 week m-drol cycle.

Diet is as follows:

Meal 1: 48 Protein, 54 Carbs
ON Whey Protein 220 4 48
PC Multigrain Instant Oatmeal 170 3 32 5
Whole Grain Sweet & Salt Bar 160 8 22 3

Meal 2: 50 Protein, 32 Carbs
Egg Whites 350 5 0 50
PC Multigrain Instant Oatmeal 170 3 32 5

Meal 3: 32 Protein, 67 Carbs (Lunch)
2 Chicken Breasts 160 4 0 32
Rice, brown, long-grain, cooked 325 3 67 8

Meal 4: 48 Protein, 4 Carbs (Late Afternoon)
2 Lean Beef Patties 360 24 4 48

Meal 5: 47 Grams Protein, 42 carbs ( Pre Workout )
Bio Protein Bar 320 8 40 23
1 Lean Beef Pattie 180 12 2 24

Meal 6: 56 Protein, 111.5 Carbs (PWO)
ON Whey Protein 220 2 4 48
Carbo Complex 360 0 90 0
Milk, cow's, fluid, 1% fat 102 2.5 11.5 8

Meal 7: 32 Protein, 67 Carbs( PPWO)
2 Chicken Breasts 160 4 0 32
Rice, brown, long-grain, cooked 325 3 67 8

Meal 8: 56 Protein, 15.5 Carbs (Night Time, before bed)
ON Whey Protein 220 2 4 48
Milk, cow's, fluid, 1% fat 102 2.5 11.5 8

Totals 3904 Calories, 400 Protein, 380 Carbs, 86 Grams Fat

Goal is to add about 20lbs or so going into next year, I wont bulk throughout, but im looking to get up to about 255, and then cut for a local competition next year.

[RenegadeRows]

Originally Posted by ironjat

My Stats:

my 6'2, 235lbs at about 14% Body Fat, Been lifting about 6 years, seriously for about 4.

I looking to add some more lean mass, I know the calories are kinda low, but I have a sedentary job at times.

I train about 5-6 times a week, about an hour and half a session. I have done a diet similar to this in the past only with less beef more chicken, not a big fan of tuna.

I may sub turkey in for chicken on some days.

This will be apart of my 3 week m-drol cycle.

Diet is as follows:

Meal 1: 48 Protein, 54 Carbs
ON Whey Protein 220 4 48
PC Multigrain Instant Oatmeal 170 3 32 5
Whole Grain Sweet & Salt Bar 160 8 22 3

Meal 2: 50 Protein, 32 Carbs
Egg Whites 350 5 0 50
PC Multigrain Instant Oatmeal 170 3 32 5

Meal 3: 32 Protein, 67 Carbs (Lunch)
2 Chicken Breasts 160 4 0 32
Rice, brown, long-grain, cooked 325 3 67 8

Meal 4: 48 Protein, 4 Carbs (Late Afternoon)
2 Lean Beef Patties 360 24 4 48

Meal 5: 47 Grams Protein, 42 carbs ( Pre Workout )
Bio Protein Bar 320 8 40 23
1 Lean Beef Pattie 180 12 2 24

Meal 6: 56 Protein, 111.5 Carbs (PWO)
ON Whey Protein 220 2 4 48
Carbo Complex 360 0 90 0
Milk, cow's, fluid, 1% fat 102 2.5 11.5 8

Meal 7: 32 Protein, 67 Carbs( PPWO)
2 Chicken Breasts 160 4 0 32
Rice, brown, long-grain, cooked 325 3 67 8

Meal 8: 56 Protein, 15.5 Carbs (Night Time, before bed)
ON Whey Protein 220 2 4 48
Milk, cow's, fluid, 1% fat 102 2.5 11.5 8

Totals 3904 Calories, 400 Protein, 380 Carbs, 86 Grams Fat

Goal is to add about 20lbs or so going into next year, I wont bulk throughout, but im looking to get up to about 255, and then cut for a local competition next year.

I think your diet looks pretty good. I would increase the amount of carbs you get, while keeping protein the same. M-Drol is a carb guzzling monster and if you dont eat enough carbs you will become hypoglycemic. That's where alot of the lethargy comes from.

Also, 5 days a week @ 1.5 hours each time? That's alot to do naturally, you could probably pull it off while on the MDROL but you may want to think about cutting it down to 4 days per week and training harder those days. Rest is very important

[ironjat]

Originally Posted by RenegadeRows

I think your diet looks pretty good. I would increase the amount of carbs you get, while keeping protein the same. M-Drol is a carb guzzling monster and if you dont eat enough carbs you will become hypoglycemic. That's where alot of the lethargy comes from.

Also, 5 days a week @ 1.5 hours each time? That's alot to do naturally, you could probably pull it off while on the MDROL but you may want to think about cutting it down to 4 days per week and training harder those days. Rest is very important

I agree with your statement on carbs, I have done superdrol in the past
with decent results, with a bit more carbs.

I think I will up them to about 420-430.

As far as training 5 days at 1.5 hours a day goes, its actually not
1.5 hours of weights.

I said 1.5 hours because that is the most i would do in any one session.
Normally my sessions do not last longer then 1 hour. If they are 1.5, it has
to do with me incorporating abs every other day, which takes me 15 minutes.
I also always do 10 minutes of cardio PWO, and a 5 minute warmup.

So in reality my weight training is anywhere from 45-60 minutes.

My training split is:

Day 1: Chest/Calves
Day 2: Back
Day 3: Hams/Quads
Day 4: Arms
Day 5: Shoulders/Trapz

In no particular order (depends on the week), I have a rule not to follow shoulders after chest, and not to follow back after arms and vice versa.