Summer Cycle Diet Layout????

[papapump112]

Stats: 21y/o 5'8" 170lbs 10%bf

Goal: Drop to about 7.5%bf and pack on 10 solid lbs

Cycle: Prop/Fina/Winny and possibly EQ

Heres what I plan to consume 6 days a week with the exception of Sunday which will me my cheat day...
Let me know what i can add or remove to obtain my goals while on...


Meal 1 - 7:30 AM (Prot/Carbs/Fat/Cal)
prolab lean mass matrix shake (cinn oat) 40/40/8/390
skim milk (2 cps) 16/12/0/80

Meal 2 - 10:30 AM
lean body protein bar 31/15/7/280

Meal 3 - 1:00 PM
turkey breast (1/2lb sliced) 50/0/3.5/250
whole grain bread (2 slices) 8/30/2/180

Post Workout - 3:00 PM
n-large shake (2 serv) 26/43/3/300

Meal 4 - 4:30 PM
egg whites (12 hard boiled) 45/6/0/216
udos oil blend (1 tsp) 0/0/8/72

Meal 5 - 7:30 PM
tuna fish in water (2 cans) 65/0/5/305

Meal 6 10:30 PM
nitro tech shake (2 serv) 40/6/3/220
skim milk (2 cps) 16/12/0/80

Totals: (Prot/Carbs/Fat/Cal) - 337/164/39.5/2373


Questions:
1.Are these enough calories to grow on? Protein?
2.Are the carbs too high?
3.How do the morning/pre and post Workout carb loads look?
4.Hows the ratio on straight meal protein to supplemented?
5.What about overall fats? Enough or too few?
6.Should i supplement more fat with the omega oil blend?
7.Supplement suggestions?
8.And most importantly! How much fiber do i need?

I am willing to tweak this so fire away...

Thanks all

[prolangtum]

1. Protein is on, i think you need about 30 more grams of fat, and 60-70 less grams of carbs
2. by about 60-703. cut out the skim milk
4. Cut out all shakes and bars except post workout IMO
5. too few
6. could
7. r-ALA, ECA
8. 40g or so

[papapump112]

Ok milk out

Sub in chix breast for shake before bed

Aren't I gonna be dragging ass at the gym on 100 carbs ed or will the AS offset that?

Can i grow on that few carbs?

[YellowJacket]

Originally posted by papapump112
Ok milk out

Sub in chix breast for shake before bed

Aren't I gonna be dragging ass at the gym on 100 carbs ed or will the AS offset that?

Can i grow on that few carbs?

Pro is right on. 100 grams should be enough to provide you with ample energy. Anything under 50 and you'll drag ass, of course it will vary from person to person. Supplements- r-ala is good, flax oil, dessicated liver wouldnt be bad, protein powder of course and/or a multi. Green tea is a cheap option also.

[smalls]

Above suggestions sound good. Although I wouldnt jump straight into that diet, I would start out with higher cals and lower cals (using carbs) over time. So carbs would start out closer to 200. Just a suggestions.

[bigdog20]

I think the diet looks good. In fact i would never go lower than 1 gram of carbs per lb of bodyweight. And every 4th day i would double the amout of carbs you take in.

[Thumz]

Y should he cut out the skim milk? what do u recommend YJ ? 2%?? with shakes or what??

Thnx

[Thumz]

what is r-ALA? what does it do? and why should one use it?

Stats: 165 6ft 8-10% bf

[prolangtum]

r-ALA helps regulate insulin and repartitions nutrients better

[prolangtum]

Milk makes most people hold water

[YellowJacket]

Originally posted by Thumz
Y should he cut out the skim milk? what do u recommend YJ ? 2%?? with shakes or what??

Thnx

I wouldnt use whole milk to make your shakes in, especially post workout. Milk will slow down the digestion of your shake, so its ideal to use meal when making as meal replacement. I would use 2%, yes.

The theory is milk bloats a lot of people, and it does, I avoid the bloat, but also, milk contains lactose, which isnt that appealing, but its one of the carbs you have to deal with, but if you're bulking, milk is fine.