[BrownBoi]

Hi guys im looking for a little advice for my upcoming P-plex cycle. Im currently 5 5’ 155 and have been lifting for over 8 years. I have cycled halo-50 (loved it) and epi/winztrol (wasn’t crazy about it). Im not exactly sure what my current body fat percentage is tho I would guess that it is in the mid teens. Since diet is by far the most important thing I was wondering what you guys would suggest for my upcoming cycle. I want to gain as much muscle as possible with as little fat gain as possible. I know this is a tall order but I think it can be achieved if my diet is dialed in properly. I am also considering some sort of supplement to run either at the end of my cycle or during my cycle in order to keep the fat off or lean out. Any diet/bulking advice would be appreciated.

[EasyEJL]

Hi protein, low carbs is what you have to do for that, as well as closely monitoring your intake overall. set a target calories and watch your gains closely

[BrownBoi]

Originally Posted by EasyEJL

Hi protein, low carbs is what you have to do for that, as well as closely monitoring your intake overall. set a target calories and watch your gains closely

Yeah thats what i was thinking but how much do you think? And how often? Currently i drink 28 grams of protein before i go to the gym then about 60 when i get back then usually another 40 or so during the day as a snack. Occasionally i will drink another shake before bed. How many calories of protein/carbs/fats do you think i should take? i wana gain as much as possible but with little fat gain. thanks for your help

[Cub]

But you said yourself that ripped skeletons aren't impressive!

[EasyEJL]

well, i figure you'll want to hit 3500 cal, and then adjust from there. So figure for the day i'd try to get 400g protein, 200g carbs, 120g of HEALTHY fats - coconut oil, extra virgin olive oil, fats from nuts, fish oil, flax oil, etc. a 4oz piece of
wild alaskan salmon has around 22g of protein and 10g of omega 3 fats try and get as much protein as possible from solids, the amount you are taking in shakes is about all you should get from shakes. Cottage cheese and egg whites will be your friends.

[BrownBoi]

Originally Posted by EasyEJL

well, i figure you'll want to hit 3500 cal, and then adjust from there. So figure for the day i'd try to get 400g protein, 200g carbs, 120g of HEALTHY fats - coconut oil, extra virgin olive oil, fats from nuts, fish oil, flax oil, etc. a 4oz piece of
wild alaskan salmon has around 22g of protein and 10g of omega 3 fats try and get as much protein as possible from solids, the amount you are taking in shakes is about all you should get from shakes. Cottage cheese and egg whites will be your friends.

Ok that sounds like a good number. I will shoot for around 3500 calories per day. I think im going to try and have little to no carbs after 7. Im also thinking of lifting in the morning then doing light cardio/fatburn in the evenings followed by a protein shake before bed. What kind of good carbs would you recommend? Just brown rice and veggies? Should I consume most of those post workout or evenly distributed throughout the day? Thanks for the input.

[EasyEJL]

brown rice, oats, veggies, quinoa, some amount of fruits (like 2 servings a day). I would try for as you said, none after 6-7, and the rest spread thru the day with a bit more postworkout.

Post workout you can (if you like) have a cup of mixed berries thrown in your shake for carbs. works nice with chocolate whey.

[BrownBoi]

What would you suggest i run inorser to cut my excess body fat? Ill probably be looking to cut up at the end of my cycle because i have heard that trying to cut during PCT is bad. I have read numerous logs and posts regarding p-plex and it seems that it really gives you wet gains. I think im going to run the following

1. p-plex 4 weeeks
2. cycle support before during and after.
3. 3500 cals per day (400) protein. Too much? im only 155 pounds.
4. either Vitagro CGL or no explode befroe during and after.
5. nolva for PCT. any suggestions for anything else? Test booster or cort blocker?

If you see any holes let me know i have only done 2 other cycles so my experience is certainly limited. Thanks

[poopypants]

BB.. man.... i remember when you came on here a while ago... did you rejoin ????

Really though you dont need to take any more cycles. JUST STOP. you dont have your diet down and dont have a lb to show for your previous cycles you ran. no amount of steroids or supplements will make up for a failing diet.... so please continue researchig this bulk diet and then after youve made some progress naturally and have a steady diet in place then take the other stuff to help push you further. but you cant run before you can walk, just doesnt work brotha.

get some creatine and drink a TON of water, make sure to hit the gym at least 4 times a week rotating each day focusing on a different body part, someone in you position and metabolism i would think would have a hard time gaining on a full body workout. and then make sure to get in at least 3000 cals a day, literally sit down do all the math and then stick to the diet no matter how hard and monotonous it may be and you WILL see results.

heres my personal bulking diet, take it and tweak it to suit your lower caloric intake if you ned a little help then let me know and ill do what i can.

breakfast1
weight gain shake (cal 841)
F 25.5g
C 109g
p 76g

breakfast2
eggs/yogurt&grapenuts (cal 613)
F 15g
C 86g
p 30g

Snack
jerky (cal 81)
F 1g
C 7g
P 11g
OR
Pro Bar (cal 180)
F 6g
C 16g
P 15g

Lunch
Chicken Breast/noodles (cal 363)
F 3g
C 43g
P 41g

pre w/o shake(same as morn shake)
weight gain shake (cal 841)
F 25.5g
C 109g
p 76g

post w/o shake
pro shake (cal 242)
F 5.5g
C 21g
P 57g

Snack
can O tuna (cal 174)
F 2.5g
C 0g
P 38g

Dinner
Steak/chicken/pork and noodles (cal 578/363/466.5)
F 14g/ 3g /10.5g
C 43g/43g/43g
P 64g/41g/60g

night time shake (same as p.w.o.)
pro shake (cal 242)
F 5.5g
C 21g
P 57g

totals
Cal ~3950
F ~93.5g (cal 841.5) ~21%
C ~335g (cal 1340) ~33%
p ~443g (cal 1772) ~44%

-poops

[BrownBoi]

well thanks for the advice though id like to know how you you could possibly know what my gains are. Ill be the first to admit that my diet is far from perfect and thats why im on the bulking forum asking questions.

[poopypants]

Originally Posted by BrownBoi

well thanks for the advice though id like to know how you you could possibly know what my gains are. Ill be the first to admit that my diet is far from perfect and thats why im on the bulking forum asking questions.

dude you were on here a while back and i know you werent any more then 145-150 back then! i remember specifically giving you advice last time to hold off on your halodrol cycle and try progressing natural first, your FAR from your genetic potential and if you could just workout right and eat right youd see results BETTER then i would on a cycle. so unless youve been bold face lying yourself you havnt kept any weight from your cycle wich shows it was a diet issue if you ever gained any weight since youve obviously lost it all again. im not trying to bash you or insult you but merely help you identify your real problem and your best supplement you can take is food not more pheraplex so take it for what its worth. Im not going to lose any skin over you not gaining or at least keeping gains, although im sur eyoull be pissed.... more supps arent the answer, more food is.

[BrownBoi]

Ok what would you suggest for a bulking diet? Keep in mind that my size and weight. some people have suggested as much as 3500 cals which seems like alot of food for a guy my size. id really like to run a lean bulk and try and keep as much of my gains as possible.

[poopypants]

Originally Posted by BrownBoi

Ok what would you suggest for a bulking diet? Keep in mind that my size and weight. some people have suggested as much as 3500 cals which seems like a lot of food for a guy my size. id really like to run a lean bulk and try and keep as much of my gains as possible.

AIGHT!!! this is were we do work and get you big brother!

take my diet above ok? It is a bit much for a fellow your size (it seems a bit much for me at times but I deal with it, lol)

So lets cut it up and adjust it to your needs.

Breakfast
first the weight gain shake i make is GREAT, you should learn it use it and love it. Its simple, cheap, healthy and a very fast way to down 700+ cals in a couple minutes.

Shake
25g protein from powder (i prefer chocolate and On whey is 77 servings for less then 30bucks)
1/2 cup of oats
1.5-2 cups skim milk
1/2 or 1 banana
1-2tbsp natty peanut butter

mix the oats in a blender dry first till they are a fine powder, add milk, mix, add protein powder banana and pb and blend till good and mixed. its pretty thick but gets the job done and tastes pretty good.

you can probably skip the second breakfast i have listed since this will fill you up and be enough.

Snack
you’ll want to have a snack before lunch though, preferably a high protein snack. I like beef jerky, but if that’s too expensive for you(shouldn’t need that much honestly) then try almonds(1/2 -1 cup).

Lunch
then comes lunch, you need to have a full sized meal for lunch even if you don’t have much of an appetite. Let me suggest you pick up a simple gorge Forman grill if you don’t already own one. its the fastest easiest way for a bachelor to fry up some meat.
lunch needs to be a good sized chicken breast, pork chop, or steak. you’d probably prefer chicken since its leaner and you are trying to avoid fat gain. then make up at least a quarter sized bundle of dry spaghetti noodles, try using light seasoning like butter, salt, garlic salt if you can so its still very healthy, if its not to your liking then add some good tomato sauce (look around for one with very low sugar and cals). try to down a small salad as well just cause mom says so... lol, actually its good to maintain a healthy ph balance in your body as well as add certain vitamins.

Pre/post workout nutrition
if you work out in the afternoon then try to do so 1-2 hours after lunch and if not till evening then make sure to get in a light shake (just milk or water and protein) an hour before you hit the gym and another right after you get home, or in your car if you can bring some water and powder, the key is to make sure its in within 30min post workout. if you work out much later but still before dinner then make another weight gainer shake an hour to an hour and a half before. also if you can still get in the light shake after but if you come home and dinners made for you (by moms or girly) then you can go ahead and eat that instead of the shake, make sure they know WHAT to make for you and tell them youll eat nothing else

if you work out in the morning then trade the morning snack for this set up and then have the snack a couple hours after lunch instead. or you can have another gainer shake for an afternoon snack instead... if your feeling bold.

Dinner
Then for dinner try to get in a good amount of meat again, chicken, pork or steak and some noodles. if this gets old then go ahead and change it up for another wholesome large meal, but if its something that has ALOT of carbs and not much protein, say lasagna, then you’ll have to add some more protein like a half a chicken breast or just have a light shake after words (preferably not though since whole foods are better). and even something like a hamburger or two would be fine BUT not one from mcy dees or and fast food joint, one you grill up your self, preferably with ground beef that’s 16% or less (preferably less although the less fat the harder it is to keep the patty together, and with a forman it can grill away most the fat anyhow).

Pre bed anti catobolic nutrition
then make sure to get in one last light shake RIGHT before you go to bed. this will help stop catabolism throughout the night, f you can pick up a separate casein protein just for this then do so as its much slower absorbing and will serve you better through the whole night, for the same reason its preferred you mix this shake with milk also since milk has casein protein.

and there you go. that’s a considerable amount of cals and is completely doable for anyone who is working out. you can adjust portion sizes as needed but remember the more you shove down the more you’ll grow, as well as at first your appetite wont be as large and by forcing down more your body will adapt and it will be normal, dare i say you’ll be hungry unless you have a lot of food and the biggest thing is making sure to get in those healthy snacks, more food spread out across 5-8 meals is much healthier and will promote lean muscle growth much better then 3 fatty meals that are hours apart.


EFA's
essintial fatty acids, you need them. they are the best healthiest way of getting the neccesary amount of fats in for growth. YES fats are good if they are unsaturated fats, even better if they are EFA's. Try to get ALOT of fish oils and alot of CLA to start. take at least 2g's of fish oils 3 x's a day prefferably with the larger 3 meals as well as a good amount of CLA with each meal. you can explore other option to fill you fat needs as well such as sesame seed oil, flax oil and many other choices out there.

Add it up, write it down
once you have decided on what your going to have for each meal then do this.... it takes time but is worth it. sit down and do allllll the math. ive done much of it above for you. make sure to add your totals together as to where your calories are coming from. if you dont know how to add up calls from the seprete sources its easy, 4 cals for 1g of protein, 4 cals for 1g of carbohydrates, 9 cals for 1g of fat. take the total amount of cals from each of these sources and divide them with the numbe of total cals altogher consumed in the day, that will tell you what percentae of cals you get from what sources. the typical most followed BB diet is founed on the idea of getting 40% from protein, 40% from carbohydrates and 20% from fat sources. some that are in tune with their body adjust from here but this is a good basis and will help you grow good LBM.


The End -its up to you
again if you can get this down pat and make sure to push yourself on eating you’ll be surprised how much weight you’ll gain. not to mention when you finally go on cycle with this set up you will just EXPLODE.... and remember what got you there... the food, not the supps, the supps just accelera