Looking for input on my current diet plan and pct

[Agh1991]

25 YO, 216 lbs, 5'10 tall, 17% BF,

Currently on 50mg ostarine, 25 mg mk677, 25 mg lgd. 20mg cardarine

I am meeting a 4,000 calorie diet
Macros are:
40% protein (403g)
30% carbs (300g)
30% fats. (134g)

Meal 1 (830ish)- 7 egg white, 3 egg whole, 1 cup spinach, 56g oatmeal

Meal 2 (1100ish)- 8oz top sirloin, 130g sweet potatoes, 1 cup asparagus, 1 cup broccoli, 1/2 avocado, 1 scoop ON whey protein

Meal 3 (130ish)- 8 oz boiled chicken breast, 1 cup whole grain fettuccini, 1/4 cup light alfredo sauce, 1 cup broccoli

Meal 4 (4ish)- 8oz 93% lean ground beef, 1.5 cup brown rice, 1 cup broccoli, 1/2 raw avocado, 1 scoop ON whey protein

Pre lift meal 5 (5ish)- 1 cup cottage cheese, 1 apple, 28g raw almonds, 3 salt free rice cakes

Post lift meal 6 (8ish)- 10oz grilled salmon, 1 cup broccoli, 1 cup asparagus, 1 scoop ON whey protein


Now to the important part, looking for honest opinions on the break down and meal placement throughout the day. Due to my job, lift is in the evening. Plans are to follow this meal plan for a clean bulk until mid November. Then go into my 2nd cycle of:

250mg test e week 1-2
500mg test e week 3-12
12.5 mg Aromasin EOD week 1-17
50mg ostarine week 1-17
20mg cardarine week 1-17
50,50,25,25mg Clomid Week 14-17
40,40,20,20Mg, Nolvo Week 14-17

Starting pct week 14. 10 days after last pin in week 12.

 

[bjlw2009]

For bulking I would up the carbs and lower the protein. These are my macros 3700cals 225g P 400g C 70g F I'm growing and staying lean too ppl always eat way more protein then they need too especially in a surplus where its not as important as long as your getting 1g per pound of bodyweight your fine.

 

[Agh1991]

For bulking I would up the carbs and lower the protein. These are my macros 3700cals 225g P 400g C 70g F I'm growing and staying lean too ppl always eqt way more protein then they need too especially in a surplus where its not as important as long as your getting 1g per pound of bodyweight your fine.

Thanks for the input bro! Yea I got almost double the grams per pound right now.

 

[MassiveEating]

It's looks solid, and expensive haha

I would probably remove the shakes, from 300g to 400g protein I don't see much difference, in my opinion most important than overall quantity is to have protein constantly every three hours or so, for most meats the largest spike in protein synthesis attainable will be delivered by about 40 to 50 grams (I'm not sure but this info is really easy to find, is related to the leucine content), personally I eat around 60 grams protein per meal to get about 300g a day.

But I like the ratios, I would do something very close to that.
Except maybe switch the cottage cheese to another time that is not pre workout, I like to eat either whey or lean meat before lifting and of you're worried about catabolism have an intra consisting I'm fast absorbing carbs and protein.

 

[canucklifter]

Seconded dropping the protein down. Start at 300. When you're bulking you don't need as much protein because carbs are protein sparing. I'd try to get 250 from whole foods and 50 from shakes.

Cottage cheese preworkout sounds like a great way to throw up mid workout. Use your protein shake as your pre, or lean meat you digest well

The biggest issue I see:
Post lift meal 6 (8ish)- 10oz grilled salmon, 1 cup broccoli, 1 cup asparagus, 1 scoop ON whey protein

The BEST time for carbs are postworkout. I'd shift them from meal 1/2/3 to post. And add intra carbs. So, if your totals are:

P - 300
C - 400
F - 140

M1 - 50 / 50 / 30
M2 - 50 / 50 / 20
M3 - 50 / 50 / 20
M4 - 50 / 50 / 20
M5 (Pre) - 50 / 50 / 20
Intra - 0 / 50 / 0
M6 (Post) - 50 / 100 / 30

If you can shift one of M1-4 to be postworkout, so you eat twice after the workout, that's good too. Example 8:30 - 11:30 - 2:30 - 5 - 8 - 10

 

[Robfromga]

TDEE calculator for starters.
Get rid of those fucking sarms
Why the hell are you on gear at 25, 17%bf ?
Bro, at 25 and IF YOU KNOW HOW TO WORKOUT and have worked out for anytime at all you should be walking around at 10% and eating fucking everything that's not nailed down.

You're rolling with 40lbs of fat.
Get off the bullshit sarms, leave gear alone for 5 years and hit your natural potential so that when you do jump on later in life....you EXPLODE!

 

[Agh1991]

It's looks solid, and expensive haha

I would probably remove the shakes, from 300g to 400g protein I don't see much difference, in my opinion most important than overall quantity is to have protein constantly every three hours or so, for most meats the largest spike in protein synthesis attainable will be delivered by about 40 to 50 grams (I'm not sure but this info is really easy to find, is related to the leucine content), personally I eat around 60 grams protein per meal to get about 300g a day.

But I like the ratios, I would do something very close to that.
Except maybe switch the cottage cheese to another time that is not pre workout, I like to eat either whey or lean meat before lifting and of you're worried about catabolism have an intra consisting I'm fast absorbing carbs and protein.

So I ended up refining my diet to where I no longer needed the protein shakes at all! And still able to meet my grams for macros
As for the cottage cheese, I moved it to after breakfast as a snack and moved the chicken alfredo to post lift so I can take in all those carbs

 

[Agh1991]

Seconded dropping the protein down. Start at 300. When you're bulking you don't need as much protein because carbs are protein sparing. I'd try to get 250 from whole foods and 50 from shakes.

Cottage cheese preworkout sounds like a great way to throw up mid workout. Use your protein shake as your pre, or lean meat you digest well

The biggest issue I see:
Post lift meal 6 (8ish)- 10oz grilled salmon, 1 cup broccoli, 1 cup asparagus, 1 scoop ON whey protein

The BEST time for carbs are postworkout. I'd shift them from meal 1/2/3 to post. And add intra carbs. So, if your totals are:

P - 300
C - 400
F - 140

M1 - 50 / 50 / 30
M2 - 50 / 50 / 20
M3 - 50 / 50 / 20
M4 - 50 / 50 / 20
M5 (Pre) - 50 / 50 / 20
Intra - 0 / 50 / 0
M6 (Post) - 50 / 100 / 30

If you can shift one of M1-4 to be postworkout, so you eat twice after the workout, that's good too. Example 8:30 - 11:30 - 2:30 - 5 - 8 - 10

So I definitely took your advice on moving the cottage cheese to after breakfast, and not pre workout. I have ground beef with veggies as pre lift now. As for 2 meals post workout, I tried it and didn't mind it, but having that 2nd meal late in the evening made it hard for me to sleep so I will go back to only 1 meal post lift. That last meal after workout will be chicken alfredo to take in all those carbs! And the salmon will be for lunch now

 

[Agh1991]

TDEE calculator for starters.
Get rid of those fucking sarms
Why the hell are you on gear at 25, 17%bf ?
Bro, at 25 and IF YOU KNOW HOW TO WORKOUT and have worked out for anytime at all you should be walking around at 10% and eating fucking everything that's not nailed down.

You're rolling with 40lbs of fat.
Get off the bullshit sarms, leave gear alone for 5 years and hit your natural potential so that when you do jump on later in life....you EXPLODE!

I did take what you said to heart, and have decided to go on a cut. My weight fluctuates pretty easily, with my fast metabolism, so getting to 10% will not be an issue. I agree that I should get down there before I ever consider jumping on another legit cycle. As for waiting another 5 years, probably won't happen. I do my research thoroughly and would never run a cycle ill prepared

 

[Robfromga]

I did take what you said to heart, and have decided to go on a cut. My weight fluctuates pretty easily, with my fast metabolism, so getting to 10% will not be an issue. I agree that I should get down there before I ever consider jumping on another legit cycle. As for waiting another 5 years, probably won't happen. I do my research thoroughly and would never run a cycle ill prepared

At least you're being honest.
Remember,the rest of your life is a long ass time.