Need some feedback on my plan & menu please :-) - AnabolicMinds.com

Need some feedback on my plan & menu please :-)

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    Lightbulb Need some feedback on my plan & menu please :-)


    I decided that for my upcoming cycle (test/tren) I am going to get really serious and obsessive about my diet. I have always been able to stick to my diet plans really well and not deviate, but this time I want to take it to the next level. Any advice at all on my setup would be greatly appreciated.

    Stats:

    Age: 30
    Height: 175cm
    Weight: 82kg
    Bodyfat: 10-11%

    Cycle Goal:

    The goal of my upcoming cycle is to gain as much lean mass as possible (no surprise there). I am hoping to get above 90kg.

    Diet goals:

    I have decided to aim for ~3000 cals/day using a 40/40/20 macro split (protein/carbs/fat). This was based on calculating my caloric needs, which came to about 2700 cals/day, then added 300 more cals/day. I used the following goals as a base for my menu:

    GRAMS per day
    C: 300g
    P: 300g
    F: 66g

    GRAMS per meal
    C: 50g
    P: 50g
    F: 11g

    CALORIES per meal
    C: 200 cals
    P: 200 cals
    F: 100 cals

    The Plan:

    This is the plan I will base my diet around. I will adjust a little for variation on certain weeks (maybe switch out chicken for beef etc…). The macro split for this particular menu works out to 46.088/40.092/13.82 (345.9g Protein / 300.9g Carbs / 46.1g Fat = 3002.1 Calories)

    Meal 1 - 7:00am (57.4g Carbs / 11.9g Fat / 57.6g Protein = 567.1 Calories)

    ON Whey (30g)
    Skim Milk (2 cups)
    Eggs (2)
    Multigrain Oatmeal (0.5 cups)

    Meal 2 - 10.00am (60g Carbs / 6.9g Fat / 55.3g Protein = 523.3 Calories)

    Bananas (1 Cup)
    Apples (.5 Cup)
    Chicken Breast (6oz)

    Meal 3 (pre-workout) - 12:00pm (57.1g Carbs / 12.4g Fat / 41.7g Protein = 506.8 Calories)

    Apples (.5 Cup)
    Eggs (2)
    ON Whey (30g)
    Brown Rice (1 Cup)

    WORKOUT @ 1:00pm

    Meal 4 (post-workout) - 2:30pm (6g Carbs / 2g Fat / 48g Protein = 234 Calories)

    ON Whey (60g)

    Meal 5 - 3:30pm (53.4g Carbs / 7.9g Fat / 57.9g Protein = 516.3 Calories)

    Chicken Breast (6oz)
    Apples (.5 Cup)
    Brown Rice (1 Cup)

    Meal 6 - 7:00pm (45.1g Carbs / 3.5g Fat / 47.4g Protein = 401.5 Calories)

    Canned tuna (1 Can)
    Yellow Corn (1 Cup)
    Apples (.5 Cup)

    Meal 7 - 10:00pm (21.8g Carbs / 1.4g Fat / 38g Protein = 251.8 Calories)

    Casein Protein (30g)
    Nonfat Yogurt (1 Cup)

    SLEEP @ 11:00pm


    My Questions:

    1) I have incorporated a lot of fruit in my menu. We all know the health benefits of fruit, but from a body building standpoint, should I be consuming as much fruit as I have above? I am a little concerned about the sugar content in fruit.

    2) Meal 4 (post-workout) would be consumed imediatly after training in the change room, but I have also read that may be too soon. Should I combine meals 4 and 5 at 3:00pm (1/2 hour after training)?

    3) I was planning on keeping 3hrs intrevals bewteen meals, but due to scedualing I can only allow 2hrs between meals 2 and 3… I am assuming this isn't a big issue?


    Any other advice from those more experienced would be a big help! Thanks in advance!!

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    Well thought out .. First thing I see is nothing green .. Add in some green beans or raw spinach, brocolli .. Replace the apples with them .. I personally would avoid the yogurt before bed .. Cottage cheese maybe or just a casin shake or both if your hungry .. Interval is fine if it works for your schedule ..

    post workout I would add in some carbs, maltodextrin can be thrown in your shake ..

    I used to eat yogurt and a can of tuna in the locker room until some vegan (CA 24hr fitness) complained about the smell ...
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    I definitely agree with SMC. You need some more veggies in there. Stir frys are a good option if you have trouble eating your veggies. And i would also X the milk if you are trying to cut
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    Quote Originally Posted by SMC USA View Post
    Well thought out .. First thing I see is nothing green .. Add in some green beans or raw spinach, brocolli .. Replace the apples with them .. I personally would avoid the yogurt before bed .. Cottage cheese maybe or just a casin shake or both if your hungry .. Interval is fine if it works for your schedule ..

    post workout I would add in some carbs, maltodextrin can be thrown in your shake ..

    I used to eat yogurt and a can of tuna in the locker room until some vegan (CA 24hr fitness) complained about the smell ...
    Quote Originally Posted by Nickmort View Post
    I definitely agree with SMC. You need some more veggies in there. Stir frys are a good option if you have trouble eating your veggies. And i would also X the milk if you are trying to cut
    Thanks for the feedback guys... BIG oversight on my part. I got a little too focused on the numbers instead of where they came from. I nixed the apples, did some more number crunching and replaced the apples with broccoli, green beans, green peas and carrots. I never noticed how packed green pease are… loads of carbs, protein and cals!

    I was going to try and get some waxy maize to throw in my pwo shake, but I haven't been able to find any. I'll have a look and see what I can find around here. How much maltodextrin would someone throw in? I know carbs are good after a workout (even though I never really added them regularly), but they can still spill over.
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    Quote Originally Posted by Nickmort View Post
    I definitely agree with SMC. You need some more veggies in there. Stir frys are a good option if you have trouble eating your veggies. And i would also X the milk if you are trying to cut
    Even if skim milk?
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    Here is the updated plan. The macro split for this particular menu works out to 47.147/38.816/14.036 (291.2g Carbs / 46.8g Fat / 353.7g Protein = 3000.8 Calories)

    Meal 1 - 7:00am (57.4g Carbs / 11.9g Fat / 57.6g Protein = 567.1 Calories)

    ON Whey (30g)
    Skim Milk (2 cups)
    Eggs (2)
    Multigrain Oatmeal (0.5 cups)

    Meal 2 - 10.00am (57.4g Carbs / 7.1g Fat / 57.8g Protein = 524.7 Calories)

    Bananas (1 Cup)
    Broccoli (1 Cup)
    Chicken Breast (6oz)

    Meal 3 (pre-workout) - 12:00pm (55.5g Carbs / 12.5g Fat /43.4g Protein = 508.1 Calories)

    Green beans (1 Cup)
    Eggs (2)
    ON Whey (30g)
    Brown Rice (1 Cup)

    WORKOUT @ 1:00pm

    Meal 4 (post-workout) - 2:30pm (6g Carbs / 2g Fat / 48g Protein = 234 Calories)

    ON Whey (60g)

    Meal 5 - 3:30pm (58g Carbs / 8g Fat / 62.3g Protein = 553.2 Calories)

    Chicken Breast (6oz)
    Green peas (.5 Cup)
    Brown Rice (1 Cup)

    Meal 6 - 7:00pm (52.4g Carbs / 3.8g Fat / 48.7g Protein = 438.6 Calories)

    Canned tuna (1 Can)
    Yellow Corn (1 Cup)
    Carrots (1.3 Cup)

    Meal 7 - 10:00pm (4.5g Carbs / 1.5g Fat / 36g Protein = 175.5 Calories)

    Casein Protein (45g)


    SLEEP @ 11:00pm
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    Quote Originally Posted by dialtone View Post
    Even if skim milk?
    Yeah still has sugar in skim milk. I know when I'm on my cutting phase I try to cut all sugar out of my diet. I like to replace milk with vanilla protein mixed with water
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    Quote Originally Posted by Nickmort View Post
    Yeah still has sugar in skim milk. I know when I'm on my cutting phase I try to cut all sugar out of my diet. I like to replace milk with vanilla protein mixed with water
    Interesting, i'll have a look at that. Thanks!
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    Quote Originally Posted by dialtone View Post
    Interesting, i'll have a look at that. Thanks!
    Np bro. Hope all goes well with your cycle!
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    Actually... one more quick question. What do you guys do on off days? Do you keep the same plan (cals in), or bring the cals down a little as you won't be as active?
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    When cutting I don't purposely lower calories however I usually don't eat breakfast until pre-workout because I do cardio fasted in the AM and I don't have my post workout shake .. That usually saves me 500 or so calories .. Alot of guys do restrict calories on non workout days ..

    On a bulk I don't miss a meal, snack or shake ... Ever
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    Quote Originally Posted by dialtone
    Actually... one more quick question. What do you guys do on off days? Do you keep the same plan (cals in), or bring the cals down a little as you won't be as active?
    Actually yes i do lower calories on my off days since i follow the lean gains IF style of dieting. Basically i eat over maintenance on workout days with high carb hi protein and low fat. Then on off days i eat below maintenance with high protein low carb and higher fat
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    That all makes sense. I'll have to think about it. I do a 5 day split in the gym (mon-fri) just due to my time issues on weekends. I was thinking of keeping my cals more or less the same for the first half of Saturday as my body is still recovering... but pull them down on Sunday.
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