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Help with my diet please..

SerbMarko

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i need a specific plan in mind.. i feel im getting a bit out of control with all the food im eating.. today i feel like a total balloon, as for details, im trying to get to 270, currently 255 but i dont want to get too fat.. i want to remain the same bf.. im obviously on steroids as you know from my log.. can someone help me design a good plan of attack for a guy my size.. thanks in advance..
 

faiz

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i will do it bro...you have seen my pics and my conditioning so you know i know my shit...

so a bulker for 255? got it..

also your an anti e
 

faiz

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1cup Oats + 2 scoops whey+ 1tbsn flax
Prot(50) - Carbs(50) - Fat(10g)

10egg whites + 2 w/yolks, 1cup oats, 1/2cup cottage cheese.
Prot(60) - Carbs(50) - Fat(10)

7oz Turkey + Sweetpotato + Veggies
Prot(60) - Carbs(75) - Fat(approx. 0)

- 8 salmon + 1.5 cupB.Rice + Veg.
Prot(60) - Carbs(75) - Fat(10)


PWO - 2scp whey + 1.5cups oats
Prot(50) - Carbs(75) - Fat(0)

PPWO - 8ozChicken or Turkey+ med sweet potato + 1cup Veg
Prot(50) - Carbs(50) - Fat(0)

Shake - 2scps + .5cup oats + Supps(same as meal1)
Prot(50) - Carbs(25) - Fat(0)

- 8oz Steak or Buffalo or Salmon + 2cups Veg + .5tbsn Flax.
Prot(50) - Carbs(5) - Fat(20)

~Total Macros~
Prot: 400-450g
Carbs: 350-400g
Fat: 50-60g
Total calories (approx) = 3400/4000 = OffDay/LiftDay
 

faiz

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meal 1 organic granola with whey isolate

meal 2 pasta with chicken PWO--2 flax cookies low sugar

meal 3 pasta and steak

meal 4 chicken or egg whites and rice with veggies

meal 5 1.5 bagels with PB; whey isolate

meal 6 fish with rice and veggies

meal 7 granola with whey isolate

this is about 600g of carbs and 450 of pro
 

TJ

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i need a specific plan in mind.. i feel im getting a bit out of control with all the food im eating.. today i feel like a total balloon, as for details, im trying to get to 270, currently 255 but i dont want to get too fat.. i want to remain the same bf.. im obviously on steroids as you know from my log.. can someone help me design a good plan of attack for a guy my size.. thanks in advance..

I think the best thing you can do is just outline x amount of protein, carbs and fats for each meal and then just follow that. I think it gets pretty boring to print stuff out and eat whatever you have outlined. If your currently 255 then aim for about 5,000 calories (depends on daily activity level) for training days and then maybe 4,300 on non-training days (again, depends on overall activity level) and just keep increasing your calories as you gain weight. IMO, about 325g of protein, 120g of fats (mostly from healthy nuts such as almonds, walnuts, cashews and peanuts) and then roughly 650g of carbs would be a good total. Anything over 3g of protein per kg of body weight is useless and just multiply your bodyweight, in pounds, by 20 to get, roughly, what your total caloric intake should be. If your pretty inactive, aside from training, then maybe you should just multiply by 17 or 18. But, if your very active, on top of training, the maybe you could multply by 21-23. Either way, just keep your diet about 90% clean and you'll be fine. Also, get in plenty of fruits and veggies for the antioxidents and what not.
 

Ironslave

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Serb, whats your diet like now? How active are you? What kind of foods do you like?
 

Daniel Andersson

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I use this formula

(weight in kg) * (activity level, 30-40) = kcal

1lbs = 0,454kg



You take your weight in kg times the activity level you have.
30 is a day with low activity levels
35 is a day with normal activity levels
40 is a day with high activity levels


This is what your body need JUST to function.
When bulking you increase the kcal with 10% until you gain 0,3-0,5kg every week
When cutting you decrease the kcal with 10% until you lose 0,3-0,5kg every week

Example
A man weighing 100kg (~220lbs) with high activity bulking

(100kg) * (40) = 4000kcal

4000kcal * 10%=4400kcal / day
4000kcal * 20%=4800kcal / day
4000kcal * 30%=5200kcal / day



A man weighing 100kg (~220lbs) with high activity cutting

(100kg) * (40) = 4000kcal

4000kcal / 10%=3600kcal / day
4000kcal / 20%=3200kcal / day
4000kcal / 30%=2800kcal / day


Divide the kcal like this:

Protein
40-50%


Carbs
30-40%


Fat
Atleast 20%
 

SiCK

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are u lean to begin with? I mean you said you look like a balloon.
 

Alexandoy

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I don’t really know if this can help but for bulking and gaining weight what I see here is the food particularly corn and tubers. Eating taro, yam or cassava together with meat for the protein can make you gain weight slowly but surely that would not affect the muscle building. The boiled corn is also best eaten with meat like steak or barbecue. Instead of rice or bread shift to tubers and corn for 2 weeks and observe your body.
 
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