Cycle Nutrition Overview/Critique

[Nitrust]

Alright guys, I have been doing this diet that I am about to post for a few months now. I am fairly lean at around 10% at 205lbs. The diet is around 3300 calories with a low carb, high fat and protein emphasis.


For my cycle, I am going to be upping the carbs slightly, mainly around my workout. I'd like you guys to critique or maybe give some advice for nutrient and macro timing. I will be shooting for around 4k calories that are clean during the cycle.

Goal: It's summer time so I'm not really trying to bulk but really just filling out and putting on muscle mass with minimal fat gain.

This will all be done working a 10 hour a day job in construction hanging drywall during the heat of the the summer. For me, it's a struggle to eat, but I have been during it successfully thus far.

2 gallons of water a day

Meal 1 5:30am
6 whole eggs
1 avacado

Meal 2 9:20am
2tbls natural PB
1/2c whole milk cottage cheese
1/2c vanilla Greek yogurt

Meal 3 11:20am
8oz grilled chicken
1 Roma tomato
1/8 cup shredded cheese
2tbls extra virgin oil

Meal 4 2:30 pm
4oz chicken
1 avacado

Preworkout shake 5-5:30pm
1/2 shake*

Postworkout Shake
1/2 shake*

*2 scoops chocolate whey protein
1/2c whole grain oats
1/2 vanilla Greek yogurt
2tbs natural PB
1 large banana
8oz milk
3oz egg whites

Meal 5 (30 mins after shake)
4oz tuna
1tbs mayo
1 pickle

Meal 6 8:30pm (will vary)
8oz chicken
Spinach wrap or zucchini and squash


All foods cooked in extra virgin coconut oil including fried eggs

This comes out to around 4k calories

300g protein
200 fats
200 grams carbs

On Sundays, I will have cheat day and have whatever I want, so that means more carbs and on Saturdays 2 filet mignions

Going to try and go for a 6 day split hitting each body part 2x week

Gear* will specify if you ask but roughly
Test c 600mg week
Mast p 500mg week
Superdrol kickstart 10mg- 25mg for 4 weeks
Var 50mg last 8 weeks

If you read through all of this, please let me know what you think?

 

[RodgerThat]

Alright guys, I have been doing this diet that I am about to post for a few months now. I am fairly lean at around 10% at 205lbs. The diet is around 3300 calories with a low carb, high fat and protein emphasis.


For my cycle, I am going to be upping the carbs slightly, mainly around my workout. I'd like you guys to critique or maybe give some advice for nutrient and macro timing. I will be shooting for around 4k calories that are clean during the cycle.

Goal: It's summer time so I'm not really trying to bulk but really just filling out and putting on muscle mass with minimal fat gain.

This will all be done working a 10 hour a day job in construction hanging drywall during the heat of the the summer. For me, it's a struggle to eat, but I have been during it successfully thus far.

2 gallons of water a day

Meal 1 5:30am
6 whole eggs
1 avacado

Meal 2 9:20am
2tbls natural PB
1/2c whole milk cottage cheese
1/2c vanilla Greek yogurt

Meal 3 11:20am
8oz grilled chicken
1 Roma tomato
1/8 cup shredded cheese
2tbls extra virgin oil

Meal 4 2:30 pm
4oz chicken
1 avacado

Preworkout shake 5-5:30pm
1/2 shake*

Postworkout Shake
1/2 shake*

*2 scoops chocolate whey protein
1/2c whole grain oats
1/2 vanilla Greek yogurt
2tbs natural PB
1 large banana
8oz milk
3oz egg whites

Meal 5 (30 mins after shake)
4oz tuna
1tbs mayo
1 pickle

Meal 6 8:30pm (will vary)
8oz chicken
Spinach wrap or zucchini and squash


All foods cooked in extra virgin coconut oil including fried eggs

This comes out to around 4k calories

300g protein
200 fats
200 grams carbs

On Sundays, I will have cheat day and have whatever I want, so that means more carbs and on Saturdays 2 filet mignions

Going to try and go for a 6 day split hitting each body part 2x week

Gear* will specify if you ask but roughly
Test c 600mg week
Mast p 500mg week
Superdrol kickstart 10mg- 25mg for 4 weeks
Var 50mg last 8 weeks

If you read through all of this, please let me know what you think?

Your carbs are far beyond what keto would be so there is no reason to have fats so high as carbs are your fuel source if you want to bulk then you've got to give your body the fuel to bulk is cut your fats in half and double your carbs. I know may not be the way you like to eat but would give better results. Also I'm OCD and that's 3800kcal so 500 surplus it your Maintenence is indeed 3300.

 

[Nitrust]

Your right it is closer to 3800

Right now the carbs are under 100 probably closer to 60-80. It's not full blown keto, but I have pretty much lost all the fat I think I can lose. All that's is left if my back fat that is connected to my ass, and honestly, I think that's there for life.

Gonna have to try to figure out a way to drop my fats down. Alot is coming from the whole milk,eggs,PB , and avacodos.

I guess I could drop the avacado to 1 a day, start using 2% milk, cut PB consumption in half.

Maybe drop the eggs to 4 eggs in morning and 1/2 cup of oats or add whole wheat bread to soak up the yolk?

Add brown rice in small quantities throughout the day?

Add whole wheat brea

 

[RodgerThat]

Your right it is closer to 3800

Right now the carbs are under 100 probably closer to 60-80. It's not full blown keto, but I have pretty much lost all the fat I think I can lose. All that's is left if my back fat that is connected to my ass, and honestly, I think that's there for life.

Gonna have to try to figure out a way to drop my fats down. Alot is coming from the whole milk,eggs,PB , and avacodos.

I guess I could drop the avacado to 1 a day, start using 2% milk, cut PB consumption in half.

Maybe drop the eggs to 4 eggs in morning and 1/2 cup of oats or add whole wheat bread to soak up the yolk?

Add brown rice in small quantities throughout the day?

Add whole wheat brea

3 eggs and 1 cup egg whites in your breakfast
Ya drop to one Avacado a day
2%milk or use almond milk
As for peanut butter you can use the same amount or use some powdered peanut butter it has 0 fats it's great.

I'd add in some quinoa acorns grains wraps and make breakfast wraps and then some rice or sweet patato with other meals

 

[Nitrust]

I'm 6'3 205 lbs with a vigorous work schedule and working out 6 days a week, maintance is around 3300.

I'm actually very impressed that you were able to calculate the calories based off my vague description of my foods.

My fitness pal says it's 3904 calories

 

[achilles87]

You should be extremely lean considering you are 6'3 at 205 and for your maintenance calories I would say they are off considering your job and 6 days a week in the gym. I guess what I'm trying to say is you are really not getting enough rest and your body will use 3,300 calories pretty fast.

Also if you are eating on that schedule they must be very lenient on you. I know before I'm where I am now and I was out on sites working no way could I stay on a schedule for meals.

I agree with Rodgerthat, your carbs are high enough to drop that fats lower, you don't need both high. With the carbs where they are at maybe take one day off the gym and only do 5 and you could add some size while dropping some bf and not over working your body.


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[Nitrust]

You should be extremely lean considering you are 6'3 at 205 and for your maintenance calories I would say they are off considering your job and 6 days a week in the gym. I guess what I'm trying to say is you are really not getting enough rest and your body will use 3,300 calories pretty fast.

Also if you are eating on that schedule they must be very lenient on you. I know before I'm where I am now and I was out on sites working no way could I stay on a schedule for meals.

I agree with Rodgerthat, your carbs are high enough to drop that fats lower, you don't need both high. With the carbs where they are at maybe take one day off the gym and only do 5 and you could add some size while dropping some bf and not over working your body.


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I'm pretty lean

As for my schedule, those times listed are my breaks. I get 3 breaks throughout the day including lunch. I work from 7-430 on a normal day.

I get around 8 hours of sleep every night and it's good quality sleep.

 

[Nitrust]

3 eggs and 1 cup egg whites in your breakfast
Ya drop to one Avacado a day
2%milk or use almond milk
As for peanut butter you can use the same amount or use some powdered peanut butter it has 0 fats it's great.

I'd add in some quinoa acorns grains wraps and make breakfast wraps and then some rice or sweet patato with other meals

Don't know how to double quote. I grabbed some of that powdered peanut butter the other day. I may just use that in my shakes. I just bought 3 gallons of whole milk so after they are gone I'll grab 2% instead. I have almond milk as well but it's the vanilla and it's has sugar in it. My girl loves that shit.

Good idea on the breakfast wrap idea. I have been doing 2 over easy eggs and 4 whole eggs scrambled with 2oz of sausage, but I wanna drop the processed sausage, so I was just gonna do over easy eggs because I don't really like the taste of scrambled eggs without the saugsage.

 

[achilles87]

I'm pretty lean

As for my schedule, those times listed are my breaks. I get 3 breaks throughout the day including lunch. I work from 7-430 on a normal day.

I get around 8 hours of sleep every night and it's good quality sleep.

Just saying man, you want to grow you need to rest simple as that. I'm 6" shorter 25 pounds heavier and 11% and just got off a bulk eating 7,000 calories a day, if I lifted 6 days a week I would not be able to feed my body the way it needs to be fed. It's not 100% based off sleep, you need to rest your body and let it re feed.

 

[Nitrust]

I got ya you mean take more days off? Maybe dp 5 days a week and on my off days maybe increase the calories to 5k?

 

[achilles87]

I would honestly, I don't 100% know your goals, but to add size you will have to. You are tall and looks like you can keep fat off, so I would go at least 1,000 calories over maintenance. Your workouts will also help keep the fat off in areas.

Like I said man, I'm short and I was eating 7,000 calories no cardio didn't do abs and I was still lean. It's possible to do, you just have to adjust to it.

You have a good look, but to get bigger in places you want to be you will need the food and the rest. I thought I got enough rest, but when I looked into it I wasn't at all. I started taking more rest days and grew like a weed.


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[Nitrust]

I would honestly, I don't 100% know your goals, but to add size you will have to. You are tall and looks like you can keep fat off, so I would go at least 1,000 calories over maintenance. Your workouts will also help keep the fat off in areas.

Like I said man, I'm short and I was eating 7,000 calories no cardio didn't do abs and I was still lean. It's possible to do, you just have to adjust to it.

You have a good look, but to get bigger in places you want to be you will need the food and the rest. I thought I got enough rest, but when I looked into it I wasn't at all. I started taking more rest days and grew like a weed.


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I appreciate your advice and I'll gladly take it. My schedule is rigorous going 6 days a week. I don't do any cardio either.

You think I should shoot for 5k calories? I'm gonna probably struggle to do that especially when it 100 degrees outside.

Do you think a shake between my breakfast and first break would be beneficial?

Or should I do the pwo shake x2 one before and one after I lift? Just to help get the extra cals in? On my off days, specifically when I'm not working it will be much easier to eat since I won't be subjected to the heat.

I just wanna add mass mainly on my chest shoulders and arms. I want the wide but lean look

 

[RodgerThat]

I'd make 2 litres of mass shake and just sip it throughout the day personally so you don't feel like you are shovelling calories in, blend oats and PB lots of stuff in there nutrient rich and the sugar from the almond milk won't kill ya.

I wouldn't go from 3300 to 5k I'd go 4300 then 4700 then 5k only so much you can gain at any point

 

[Nitrust]

I'd make 2 litres of mass shake and just sip it throughout the day personally so you don't feel like you are shovelling calories in, blend oats and PB lots of stuff in there nutrient rich and the sugar from the almond milk won't kill ya.

I wouldn't go from 3300 to 5k I'd go 4300 then 4700 then 5k only so much you can gain at any point

Got ya, yea the goal here is to stay lean but put on mass. The only issue with the mass shake to sip on would be keeping it cold. I suppose I could take a separate smaller cooler with ice and just keep a couple of shaker cups full of a mass blend.

I was thinking I could grind oats into a powder and add it to some of my meals maybe even mix it in my cottage cheese and yogurt?

 

[RodgerThat]

Got ya, yea the goal here is to stay lean but put on mass. The only issue with the mass shake to sip on would be keeping it cold. I suppose I could take a separate smaller cooler with ice and just keep a couple of shaker cups full of a mass blend.

I was thinking I could grind oats into a powder and add it to some of my meals maybe even mix it in my cottage cheese and yogurt?

Those things usually can keep something cold for up to 10hr I have one and works pretty good just don't forget to wash it that night otherwise throw it away

 

[Nitrust]

View attachment 43954

Those things usually can keep something cold for up to 10hr I have one and works pretty good just don't forget to wash it that night otherwise throw it away

That's exactly what I use to drink my water out of daily. The one I have is about a gallon, but I don't think the spout would pour such a thick liquid. I guess I could just take the top off and smash

 

[achilles87]

I appreciate your advice and I'll gladly take it. My schedule is rigorous going 6 days a week. I don't do any cardio either.

You think I should shoot for 5k calories? I'm gonna probably struggle to do that especially when it 100 degrees outside.

Do you think a shake between my breakfast and first break would be beneficial?

Or should I do the pwo shake x2 one before and one after I lift? Just to help get the extra cals in? On my off days, specifically when I'm not working it will be much easier to eat since I won't be subjected to the heat.

I just wanna add mass mainly on my chest shoulders and arms. I want the wide but lean look

Trust me man I know exactly what you are talking about. I never was wide just always lean with big arms, didn't really have that wide shoulder wide lat look like the guys on stage. It took me a few years to figure out what it took and even tho I'm not where I want to be I see my body changing from the things I have changed up in diet and day to day life.

As for the calories like Rodgerthat said, slowly take it up. That's the only way I got up to 7,000, it's almost impossible to just do it over night hahaha.

Another thing you could do other than the mass shake is wake up and eat. I will wake up at night and eat, it actually did me really good. That's a complete meal you can get in that you normally wouldn't. If you do this with your calories over a period of time it will be nothing to eat 5,000 a day.

 

[Nitrust]

Sometimes I do wakeup and eat but it's usually a bowl of cereal which I very hard for me to control. I have to have my gf hide the cereal before we go to sleep. What would you recommend that I eat in the middle of the night?

 

[Nitrust]

Also, I have 40mls of EQ that I was going to run but decided against it. Maybe I should just run it for increased appetite. I just don't want to feel like shit, and some people describe eq like that. Any advice on the front?

 

[RodgerThat]

Sometimes I do wakeup and eat but it's usually a bowl of cereal which I very hard for me to control. I have to have my gf hide the cereal before we go to sleep. What would you recommend that I eat in the middle of the night?

Cereal is just fine, but my midnight snack is Greek yogurt and granola to get more protien in. Another decent one is having homemade protien bars ready to go