My Epistane Cycle Sample Diet

[Eagleman003]

Meal # 1 Pr. Cr. Fat.
1 Cup Dry Oatmeal 10 54 6
1 Egg, 4 Egg Whites 27 2 5
1 Serving Whey Protein 24 3 1
1 TBSP. Peanut Butter 4 3 8
8oz. Glass of Milk 8 13 3


Meal # 2
1 Cup Cooked Brown Rice 4 35 1
8oz of Chicken (2 Pieces) 44 0 2
18 Almonds 6 5 13
1 Cup Broccoli (7 Pieces) 2 4 0

Meal # 3 Pre workout
1 Cup Dry Oatmeal 10 54 6
1 Serving Whey Protein 24 3 1
` TBSP. Peanut Butter 4 3 8

Meal # 4 Post Workout
1.5 Cup Dry Oatmeal 15 71 9
1 Serving Whey Protein 24 3 1
4 Egg Whites 20 0 0

Meal # 5
1 Cup Cooked Brown Rice 4 35 1
1 Cup Broccoli (7 Pieces) 2 4 0
8oz. Glass of Milk 8 13 3
93% Lean Beef 8oz. 44 0 16

Meal # 6
2 Slices Whole Wheat Bread 10 44 3
8oz of Chicken (2 Pieces) 44 0 2
1 TBSP. Peanut Butter 4 3 8
1 Cup Broccoli (7 Pieces) 2 4 0
8oz. Glass of Milk 8 13 3

Meal # 7
1 Can of Tuna 37 0 3
1 Serving Whey Protein 24 3 1
1 Cup Broccoli (7 Pieces) 2 4 0
1/4 Cup of Cotage Chesse 16 0 3






Protein = 431
Carbs = 376
Fat = 107



This is the basic idea it comes to 4,200 calories. I am 217 at 11.5% so my maintence is around 3,200. This extra 1,000 will help me gain around 2 pounds a week a hopefully reduce my bodyfat down to 10.5% with cardio 3 days a week. My epistane cycle will be at 30/30/40/40 (30 days). I will work each muscle in a 6 day split although I am contemplating a 5 day split. What do you guys think? I wanna go from 217 at 11.5% to 224 at 10.%. Thats around a 8-9 pound gain in pure muscle and glycogen holding and a 2lb of fat los to give me a good 7 pounds of BW gain. also do you guys believe this is enough calories for a person around 220 to gain. I could always up my carbs although I am very worried about gaining fat.

 

[MPFit]

looks real good man, I would personally remove some of the pnut butter or milk to intake less fats.. but that'd be about it.. increase your almond serving instead ;p
I think ~4000 cals should be perfect for a serious bulker, but I would honestly not even take BF% measurements until after the cycle, with higher cals being eaten I wouldn't put too much stock in EPI helping with lowering BF% and growing muscle.. You'll be anabolic w/o the juice--with it you should definetely put on some lbs.. I would just do a nice 1 month bulk cycle and not attempt to lower BF, just get the 10lbs you were looking for then cut with 3000 kcals :head:

 

[Eagleman003]

Yea i agree.. i mean even if i kept my body fat the same I would look a lot better with the extra 8-10 lbs of muscle on my body. I still wanna get down even like .5% to around 11%even so I can see my abs visibly and my face thins out and my waist goes down to a good 34 even @ 6'4". I feel that I cant gain 10 lbs of muscle though with epistane and that it is more usefull for a strict diet and a 7 pound gain with a reduce in body fat. If my maintence is around 3,300 andim getting 4,300 that sould be a good 7,000 extra calories each week which is around 2 pounds x 4 = 8 pounds gained during cycle.