MESO-Rx

Anabolic Steroids

Help me form a meal plan

S

sean ashley

New Member
Hello! I am trying to get my diet/exercise right before i do any cycle. Referring to what would be my first one.
My specs:
-152 lbs
-18% bf (according to scale)
-24 years old
-athletic history BJJ (wrestling 4-5x a week Since 14 years old until last 6 months i have switched to weight training. During wrestling i walked at 135 lbs.) Newish to weight training but i like it. Want to take a new body to my wrestling game. Hope to tighten up my positions. The physical goals are my answer to a plateau.
-prior to weight training i ate anything and everything however wrestling included me burning up to and occasionally more than 1k cal a night. Now im searching for dieting answers.
-Not super strong. My max weight training is average or slightly above for my gym and size.
-train one on one off two groups at a
time.

Any apps or tools i should acquire would be nice.

What i know (always open to change ):
-Protein. ~2g per pound
-carbs. More on training days esp in morning and post workout.
-fats. I dont know much.
-eat as many as 6 meals a day.

My goals: Gain strength. Gain weight (muscle not fat.. if anything i want less fat of course). Look good-feel good. Prepare myself for the dieting discipline ill need for a test e cycle. Get back on those mats and have a new arsenal... strength and tightness(ive noticed a large chest is a big deal)!

What i do now(not good i know):
-wake up at 7.
-Drink protien shake quick n easy.
-gym
-11 eat chicken spinach n fruit. I like strawberries
-go to work
-typically around 2 i eat a steak n rice
-around 5 or 6 i eat seafood n pasta.

I know im not ultilizing things i know ie 6 meals n carb placement but its because i dont know how much to consume for my weight. Im afraid of getting fat and often i fall victim to eating things i shouldnt.

In all honesty... Im a simple man and if there was a diet that was precise and i could eat it everyday i would cause i understand it. Ie if someone told at this time eat 1 banana and the at this time eat 1 slice of bread... i would... for the next 10 years everyday. Ive found that when i prepare my weeks worth of food in one day n store it... i stick to it but even that diet is wrong.

Help me with portioning. Help me make a plan. When to eat when not to eat and what.
All help appreciated. No comments on my idea to take test and relation to age/size. Its not the topic.
 
Make sure to get fats in.

In my opinion fats are the most crucial part of anyone's diet.

Maybe head to the sticky thread. OGH's food thread. You can probably get some quick feedback there.
 
Its not important to eat 6 meals per day or 4 or 10. Its important you reach your macros. Ie

Calories
protein

You can track every single macro you want but these are the most important two. Everyone does it differently. The reason its popular to eat 6 smaller meals is because the fact their small and easier to get down. If you can cram your daily caloric needs down in 3 meals than its the same result.

Im going to assume again here you are a natural hard gainer. Meaning gaining muscle and weight is difficult for you? No worries. If thats the case plan for as much carb intake as your meals will allow while still getting in the protein. Carbs like rice, pasta, bread, potatoes, oatmeal, baked beans etc. Then have simple carbs in between like fruit of any type.

Consume 2x your bodyweight in protein on cycle. Dont neglect this. Off cycle I doubt your body can really use this high of an intake so I usually cut it down to 1.5x. Everyone has their take this is what I do.

Aim for 5,000 cals at your weight you should blow up quick. If your not gaining weight on 5k add MORE. Not scientific but you bet your ass it works. I wouldn't be overly concerned with eating super clean all the time at your body weight. It doesnt give you a pass to pig the fuck out rather dont skip a nice pizza or burgers if you want. Try to fill the rest of your day with quality meals an you will succeed.

Remember eating is the most difficult thing by FAR. You cant just do it one day and say you eat 5k cals. You have to do it every day to see change. Get disciplined about it. Write all your macros down or use myfitnesspal. Either way track it every meal EVERY day.
 
And dont over fuckin think it.

1- EAT BIG
2-LIFT BIG
3- REST

Thats it. Your genetics will be responsible for the rest. Take care of what you can control and you will grow. And dont compare yourself to some one else. Were all different.

Lifting weights for some folks has to be a super scientific approach. It is NOT and never was intended to be that way. Now go do it
 
You need to eat and train properly for a good 18-24 months before you can even start thinking about cycles.

Check your BRM that will give yiuvyiur maintenance from there increase by 500 and then by 1000 and so on. Nice slow natural gains it won't be that slow you will be amazed at what you will gain by eating properly. I would include plenty of red meat as much as you can afford. Carbs you can throw it down but I would stay away from enriched flours keep it whole grain. Sweet potatoes and even baked.

Train try different routines every 12-16 weeks keep the body guessing adjust diet to workouts . Oh yea supplements to the minimum fish oil , multi v, bcaas fine. Also try to keep shakes and bars to minimum 1 no more then 2 a day eat your food. After do I g this for at least 18 months you can then think about AAS.
 
Your right! I struggle to hold any weight! I will significantly increase my intake and measure my protein. Reading this got me really pumped! Going shopping tonight ill hit all the areas u were talking about stay posted ill update. The truth is... i like to eat but i was worried to overdo it. No one likes being fat but fuck it. Ill train harder and throw in more cardio if i get a gut.

As far as AAS usage ... ill consider it when i feel i can eat/train properly. Whether it be a year or 3 months. But i DO respect and understand ur advice. Playing with hormones is scary.
 
Well Sean, for you it wont be easy to over due it. Eat all you can. It will be uncomfortable its supposed to be. I wouldn't worry about getting fat. If your training is intense you should burn the intake for growth.

If you want to get bigger you must do some thing you have never done before. Whether it be striving for 200lb or 280. The road is still the same. Eat
 
Youll find there are ways to do it on the cheap as we all have budgets to consider. You will go thru a considerable amount of meat during the week. Get a card to sams. There you can get a family sized portion of chicken for 1.88/lb and pork chops for like 2.50/lb. Affordable and they will give you the protein you need. If you love milk then thats my second biggest suggestion. Have it with every meal if you can digest it. Greek yogurt and eggs are great too! Get creative bulking is fun!

Im a big guy and me and my family of 4 eat for $230 a week. If your single you could easily do it for $100 a week if you get bargains
 
Hey Sean,

GWT has given some excellent advice..and he should know - hes a big dude.

I just wanted to chime in and suggest an app for you. Check out Fitday.com for adding up marcos and developing a meal plans. It a very useful site and has just about everything you need to formulate a solid diet. There are several sites and apps to choose from but ive used this one in the past and felt it provided what i needed.

Also, look up TDEE (total daily energy expenditure). Plug in your numbers to determine your TDEE. Once you have this figure you can use it to manipulate your macros to achieve your goals. Adding 300-500 cals to your TDEE will usually put weight on. Remember to eat clean.

p.s. what "scale" did you use to determine your current BF%?
 
Hard boiled eggs. I have been pegging down 18 eggs a day and a gallon of milk- puts me at 300g protein alone
Couple of shakes full of stuff and 3 meals... I'm at 268 and maybe 12% or less. I don't count shit. Stay away from simple carbs and shove all protein you can. No fucking bread, cookies, candy- fuck all that stuff. Meat, eggs, fruit, veggies and train your ass off. Good luck- I learned how to eat on this site.
 
I cannot express how informative and greatful i am. Ill look into fitday.

Im really not used to consistent dieting... its usually eat a mess of whatever i want then starve for 5 days then binge unless theres a bullpen. I actually am going to be more nourished and therefore a better competitor with a consistent diet.

The hardboiled eggs is a great tip cause it seems too simple plus i can destroy eggs. I bought all whites but the idea of prepping hb eggs seems simple and fast. JUST my speed.

i dont like sweets.

bought a mess of canned veggies cause it seemed fast and cheap. Ill drive by my dads and bum his sams card ... get the meats. 100$ is just about my budget.

You guys are gonna have me slayin the mats. New weight class means... new competition . Sounds fun. Tired of rolling someone 200+ (training partners and absolute division) and just getting stacked.
 
You must log in or register to reply here.

Similar threads

Tbaz192
Tall giants help me out, 6’8 buddy.
Replies
7
Views
205
BigBamBam
BigBamBam
trtchin
TL/DR - Eat more (First cycle bulking help)
Replies
0
Views
142
trtchin
trtchin
N
INTRODUCTION TO MY PED JOURNEY
Replies
0
Views
17
nicholas0721
N
P
new member
Replies
0
Views
11
pizzaguy987
P
T
Introduction...long complicated background
Replies
0
Views
26
testosquirrelmk2
T

Sponsors

Latest posts

Back
Top