Hey guys my first show is in 13 days and i will be starting my pct from my pre-comp cycle in one week. My plan is to start my new bulk diet on june 5 along with igf-1 as a bridge. I have i pretty good idea of how my diet is going to look but im looking for some feed back from you all.
currently
5'6"
190@6%bf (still holding water) Lean mass is around 175?
That's impressive bro - good work - best of luck and post some pictures from your show when you're done.
Calorie goal im shooting for 6000-7000 clean as possable
The understanding that I have with the igf-1 is 3x lean mass in protein and 700-800 carbs per day for best results.
I would taper your calories on a gradual increase. Don't come out of the stall shooting for 6k-7k right off the bat. The initial 1-2 weeks after coming off the contest diet will be hard enough to get used to so take it easy until you're at least back on your feet. Also, I don't recommend anymore of an increase than 20% in your total caloric intake every four weeks (current diet 4k cal, jump to 4800 in four weeks, jump to 5760 in four weeks etc - you could also just say 10% every two weeks if you don't want to wait to see how your body reacts though I feel that is always the best course of action).
For bulking throw a whey shake (40g-60g) with water in here immediately upon waking - 1/2 an hour to an hour before "meal 1" so as to stave off catabolism from fasting period
meal 1
12 whites,2whole,2cups (dry oats) 1 or 2 banana
Looks good
meal 2
12-15oz chicken/steak/fish,200G broccoile,5-7 brown rice cakes with 1tbls of almond butter on each.
Leave out the fats and rice cakes. The fats are tempting for caloric needs but bump up the total calorie count with sweet potatoes or brown rice instead of fats and rice cakes etc.
meal 3
weight gainer shake (low sugar high complex carbs) with 2tbls groung flax seeds 1 boch pear/apple
Weight gainers (despite what the jug says) are not nearly as good as food. Replace this with meal 2 example.
meal 4
same as meal 2 but with 2 cups mashed sweet potatos insted of rice cakes.
Good stuff (make sure to leave out the fats if you aren't already doing so)
pwo shake 75G whey protein 75G dextros
NOTHING wrong with this amount of simple carbs PWO (even from dextrose - though you may want to go half and half with dextrose/maltodextrin if possible)
meal 5
12-15 oz meat large baked potato 200G brocc/asparagus.
Nothing wrong here except it is now acceptable to throw in some fats if you would like (either the almond butter or just a spoonfull of olive oil) - (disclaimer - unless you are running slin PWO)
meal 6 (bedtime)
weight gainer shake with flax seeds and some rice cakes with almond butter.
Go with another meal here or use a casein based protein. The weight gainer has too many sugars to realistically help you through the night with steady insulin levels. The flax seeds and almond butter is okay too though I would bloat like a fish with the rice cakes - but if it works for you just start off slowly.
this is totally just a rough draft so any ideas will be used.
thanks guys what do ya think?
