Hows This Sound...

**mm1snapper** · 03-20-2008, 02:25 PM

Well guys i need to reconstruct me a diet. And well i was thinking of going for this macro split- 40p/40c/20f. At my current weight of ~200lbs i was thinking about 3000 cals a day. At this total amount of cals and this macro split i would need 300g protein, 300g carbs, 67g fat. I would like to split this up between 6-7 meals. Proetin content will be constantly the same. Although i want to keep my carbs high in the morning and lower them as the day goes on.

6:00Am-
50g Protein
80g Carbs
11g Fat

9:00Am-
50g Protein
60g Carbs
11g Fat

12:00Pm-
50g Protein
60g Carbs
11g Fat

2:30-3:00Pm-(Probably Pre Work Out Meal...)
50g Protein
30g Carbs

Work Out Around 4pm...

5:00Pm-(Post Work Out Shake)
50g Protein
30g Carbs

6:00Pm-
50g Protein
40g Carbs
11g Fat

9:00Pm-(Casein Shake+EVOO)
50g Protein
20g Fat

This would be 7 meals... I would like to keep the protein high about 50g per meal.

Totals:
350g Protein- 1400Cals
300g Carbs- 1200Cals
66g Fat- 594Cals
3194 total cals...

So far this is my basic line out. I will be constructing and starting to add actual foods that will fit the macro contents. What do you think?

**Zack** · 03-20-2008, 06:23 PM

need more carbs before and after your work out.

Try putting 25% of your carbs in the morning, 20% before workout, and 25% after workout. Then spread the rest around throughout the day.

**mr_bhana** · 03-20-2008, 06:41 PM

i think 50carbs:30Protein:20Fats is better... are you on a bulk or cut?

KM · 03-20-2008, 09:29 PM

First, that's around 2-2.5g of protein/lb of bodyweight. I'd lower your protein intake to no more than 1-1.14g/lb of bodyweight. Excess protein will be stored as adipose tissue. This will make your meals look possible, by the looks of what you have it seems impossible unless you cook all day to get 50g of protein easy. However, if you can, go for it. I think anymore than 40-45g/meal is excessive.

Carbs look good, focus on them, like ZackKnight said, in the morning pre and post workout.

I'd add atleast 10g of omega's on your post workout meal, to aid in hormonal balance and keep cortisol levels low. Excessive amounts will delay digestion, so no more than 15g, I'd say.

...Your meals are perfectly spaced out! Macros are high bro, nice work. The organization looks great. But the hard part is finding the foods to fit it. If you need any help at all, give us a PM. I'd be glad to help you out..

**Zack** · 03-20-2008, 09:36 PM

Also, that excessive amount of protein will affect your liver and kidneys. You need those dude.

**mm1snapper** · 03-20-2008, 10:17 PM

Alright guys this is a bulk but i wanna keep it REALLY CLEAN AND DRY... Ya i know i will gain fat and that doesnt bother me. But i wanna keep it at a min because of baseball scouts and well i dont care how long it takes to start seeing gains. I want protein up around 1.5g x bw and im at ~200 so 300g protein a day is my aim. Anyone care to help me out a little more. Im a little out of it atm stupid muscle relaxers...

**Zack** · 03-20-2008, 10:18 PM

what's the deal with the muscle relaxers?

KM · 03-20-2008, 10:22 PM

Why do you want 1.5g/lb of bodyweight? You would only need that to maintain muscle mass when glycogen and carbs are low; cutting. Up to you though.

**mm1snapper** · 03-20-2008, 10:48 PM

Muscle relaxers are for spasms i have in my shoulder every now and then lol...

I wanna keep protein high because i am going to be running a pro-h cycle of epistane. And as im sure you know that it will increase my protein synthasis so high protein on cycle=good. But also got to keep the carbs up because they also thrive on energy...

KM · 03-20-2008, 10:51 PM

Oh. In that case, sorry my fault for making assumptions. Good luck with the cycle. Can you tell us what the cycle is? I'm really interested in ph's and AAS. I read a lot in the Steroid section. Not thinking of taking any, but really interested on them as I get older..

**Zack** · 03-20-2008, 10:53 PM

yeah, ima have to go with KM here, can you explain it? I've been wanting to get really educated on pro-h's and AAS's too.

**mm1snapper** · 03-20-2008, 11:12 PM

Quote:

Originally Posted by KM

Oh. In that case, sorry my fault for making assumptions. Good luck with the cycle. Can you tell us what the cycle is? I'm really interested in ph's and AAS. I read a lot in the Steroid section. Not thinking of taking any, but really interested on them as I get older..

Cycle is going to be a 4 week epistane cycle as follows:
Week 1-20mg ed
Week 2-30mg ed
Week 3-30mg ed
Week 4-40mg ed

Pct Will include the following at these doses:
Week 5-Toremifene 120mg ed, Post Cycle Support, 150mg DHEA, 10g Creatine
Week 6-Toremifene 90mg ed, Post Cycle Support, 100mg DHEA, 10g Creatine
Week 7-Toremifene 60mg ed, Post Cycle Support, 50mg DHEA, 10g Creatine
Week 8-Toremifene 30mg ed, Post Cycle Support, 50mg DHEA(Every Other Day), 10g Creatine.

Will run cycle support through out the whole cycle. Possibly turning this into a epistane & Hdrol cycle, starting hdrol first then switching over to epi. That would be a 6week cycle as follows:

Week 1-50mg Hdrol
Week 2-50mg Hdrol
Week 3-50mg Hdrol, 20mg Epistane
Week 4-50mg Hdrol, 30mg Epistane
Week 5-30mg Epistane
Week 6-40mg Epistane

Hdrol is a halodrol 50 clone.

KM · 03-20-2008, 11:34 PM

So you start your Hdrol first then start your Epistane cycle? How come you do this? Is that to get your body pre-amped or something? And I've read something about a SERM. What is that? I know it's extremely necessary in your PCT.

Toremifene...What kind of PCT is that? I know to you, these are noob questions but this is perfect opportunity for learning.

I already knew you knew your **** with AAS and ph's, so thanks in advance for the clarification bro.

**mm1snapper** · 03-20-2008, 11:52 PM

Quote:

Originally Posted by KM

So you start your Hdrol first then start your Epistane cycle? How come you do this? Is that to get your body pre-amped or something? And I've read something about a SERM. What is that? I know it's extremely necessary in your PCT.

Toremifene...What kind of PCT is that? I know to you, these are noob questions but this is perfect opportunity for learning.

I already knew you knew your **** with AAS and ph's, so thanks in advance for the clarification bro.

Lol im mainly a pro-h guy and a little knowledgable on aas.

Hdrol is a mild pro h that is really know for fat loss and mild strength gain, so i use it first to cut down some bf.

Then epistane to really get the kick of lean muscle and stregnth gains.

A serm basically regulates estrogen. I would suggest going over to anabolic minds and reading up on them because there is alot to them lol.

Toremifene is almost the same as nolva and clomid. They all have different names and are serms to regulate estrogen. Basically it will help regulate my estrogen after cycle and help with htpa shut down.

KM · 03-20-2008, 11:54 PM

Thanks for the info! I do read over there, but when I become more interested I definitely will do so. Makes sense so far, so I'm on the right track.

Good luck!