Clean Bulk

[Byron27]

Wassup bros,

Im about to start my first cycle of Test E 400mg/week. I want my diet to be better than I've ever done before (setting the bar low). In reality I want to have a clean bulk diet so I gain but don't get fat. Im 6'2" 215 and 24 years old, I want to gain straight muscle while hopefully losing a little fat and bulking up to maybe 225. I want to implement a strict diet Mon-Fri and be more lax on the weekends.

This is my sample diet for one day, and I will repeat this diet Mon-Fri for the whole week:
MEAL 1: First thing in morning

• 1 serving of Mass Gainer ( maybe a lean gainer)

MEAL 2: Breakfast at work

• 2 hardboiled eggs
• can of tuna
• 3 pieces rye toast with butter
• Peanut Butter

Meal 3: Lunch Time

• 10oz chicken from oven with a little sauce
• 2 servings of pasta with a little sauce
• Banana
• cup of almonds
• veggies

MEAL 4: leaving work preworkout

• Mass gainer shake
• maybe some almonds 1/2 cup

MEAL 5: Post workout

• Whey protein shake
• Greek yogurt

MEAL 6: Dinner 1 hour after meal 5

• 10oz beef maybe steak
• brown rice maybe 2 serving? (IDK need help)
• Veggies

MEAL 7: right before bed.
Caseine

Would love some feedback too much? Not enough?
ALSO WHAT ABOUT CARDIO?

 

[muskate]

Wassup bros,

Im about to start my first cycle of Test E 400mg/week. I want my diet to be better than I've ever done before (setting the bar low). In reality I want to have a clean bulk diet so I gain but don't get fat. Im 6'2" 215 and 24 years old, I want to gain straight muscle while hopefully losing a little fat and bulking up to maybe 225. I want to implement a strict diet Mon-Fri and be more lax on the weekends.

This is my sample diet for one day, and I will repeat this diet Mon-Fri for the whole week:
MEAL 1: First thing in morning

• 1 serving of Mass Gainer ( maybe a lean gainer)

Mass gainer products are a sure way to get fat. Most are full of sugar, poor quality oils and a terrible macronutrient profile. I would much rather have you eat 2 scoops of whey isolate + a serving of fruit + some nuts.

MEAL 2: Breakfast at work

• 2 hardboiled eggs
• can of tuna
• 3 pieces rye toast with butter
• Peanut Butter

Meal 3: Lunch Time

• 10oz chicken from oven with a little sauce
• 2 servings of pasta with a little sauce
• Banana
• cup of almonds
• veggies

Swap the pasta for brown rice, oatmeal or sweet potatoe

MEAL 4: leaving work preworkout

• Mass gainer shake
• maybe some almonds 1/2 cup

Again, swap the mass gainer shake for 2 scoops of a whey isolate + oatmeal + a serving of fruit

MEAL 5: Post workout

• Whey protein shake
• Greek yogurt

Not enough carbs, add in either some rice cakes or waxy maize carbohydrate powder

MEAL 6: Dinner 1 hour after meal 5

• 10oz beef maybe steak
• brown rice maybe 2 serving? (IDK need help)
• Veggies

1 cup of brown rice is plenty. Taper your carbohydrates later in the day as you don't need the energy before bed.

MEAL 7: right before bed.
Caseine
Add in 10g psyllium husk, some vegetables and a healthy fat source such as almonds

Would love some feedback too much? Not enough?
ALSO WHAT ABOUT CARDIO?

I am in bold above.
Cardio is VERY important during a mass gain period. Perform 2-3 sessions per week where you really get your hear rate up for 20-30 minutes.

 

[Byron27]

Okay thanks Muskate,

The last thing I want is to end up more fat then I started, which I'm not that fat I would say maybe 15% max, I really want to come out with less fat and more muscle.

 

[frostb1te]

I changed up alittle of your diet. all in bold are the changes.

Wassup bros,

Im about to start my first cycle of Test E 400mg/week. I want my diet to be better than I've ever done before (setting the bar low). In reality I want to have a clean bulk diet so I gain but don't get fat. Im 6'2" 215 and 24 years old, I want to gain straight muscle while hopefully losing a little fat and bulking up to maybe 225. I want to implement a strict diet Mon-Fri and be more lax on the weekends.

This is my sample diet for one day, and I will repeat this diet Mon-Fri for the whole week:
MEAL 1: First thing in morning

• EAAs and a banana
  

MEAL 2: Breakfast at work

• 2 hardboiled eggs
• 1 cup egg whites (8 eggs)
• can of tuna
• 3 pieces ezekiel bread with grass fed butter

Meal 3: Lunch Time

• 10oz chicken from oven with a little sauce
• quinoa, or brown rice (wonderful carb sources)
• Banana
• tbps of Macadamia oil (good omega3/6 ratio)
• veggies

MEAL 4: leaving work preworkout

• [*] Some kind of carb, Oats, rice, maybe even that pasta if you bought it already.
  [*] Protein source lower in fat such as trimmed chicken.

MEAL 5: Post workout

• Whey protein shake
  [*]10oz beef maybe steak
  [*] 1 cup of brown rice
  [*]Veggies

MEAL 6: Dinner 1 hour after meal 5

• 
  [*]Some kind of protein source, such as tuna or chicken.
  [*]Veggies

MEAL 7: right before bed.
[*]Caseine
[*]Cottage cheese

Would love some feedback too much? Not enough?
ALSO WHAT ABOUT CARDIO?

 

[Sucker Punch]

Byron,
Also a suggestion for Cardio. I agree with the duration Muskate outlined above. Still, I recommend doing it fasted first thing in the morning stokes your metabolism for the day. Also, look into sprint intervals after a warm up. I found that this is the best way to shred fat without hurting joints (your are going to put muscle wieght on) and preventing catabolism.

Also, in another post you mentioned all I have to do is get the gear. Recommend that you review the approved source list found here on evo.

 

[Byron27]

Byron,
Also a suggestion for Cardio. I agree with the duration Muskate outlined above. Still, I recommend doing it fasted first thing in the morning stokes your metabolism for the day. Also, look into sprint intervals after a warm up. I found that this is the best way to shred fat without hurting joints (your are going to put muscle wieght on) and preventing catabolism.

Also, in another post you mentioned all I have to do is get the gear. Recommend that you review the approved source list found here on evo.

I actually ordered test e from anabols-market today, got in contact with the guy.

I've done fasted cardio before and its great, but really makes me feel crappy in the a.m.

It's more convenient for me to do some slow cardio after workout, or HIT, I'm pretty busy and I'm trying to be as convenient as possible with still maintaining good training and eating.

HIT is a real killer in the gym, but works great, and slow paced takes time, I'll probably alternate between the three of them.

- - - Updated - - -

I changed up alittle of your diet. all in bold are the changes.

Cottage cheese grosses me out LOL.

What exactly is Ezekial bread I've heard about but never actually tried it.

- - - Updated - - -

Once I get my Test, Im gonna try to take a before and after of the cycle, and I'll post my training and nutrition.

 

[muskate]

I actually ordered test e from anabols-market today, got in contact with the guy.

I've done fasted cardio before and its great, but really makes me feel crappy in the a.m.

It's more convenient for me to do some slow cardio after workout, or HIT, I'm pretty busy and I'm trying to be as convenient as possible with still maintaining good training and eating.

HIT is a real killer in the gym, but works great, and slow paced takes time, I'll probably alternate between the three of them.

- - - Updated - - -



Cottage cheese grosses me out LOL.

What exactly is Ezekial bread I've heard about but never actually tried it.

- - - Updated - - -

Once I get my Test, Im gonna try to take a before and after of the cycle, and I'll post my training and nutrition.

I strongly recommend HIIT cardio or any form of cardio that will really get your heart rate up HIGH. That type of cardio will cause the greatest post exercise oxygen consumption and lead to the largest increase in metabolism.

Long duration, low intensity cardio really doesn't do a whole heck of a lot. It simply burns calories. It's good for when you are pre-contest as it will allow you to eat more, but it doesn't have much benefit in an offseason scenario.

 

[LevButlerov]

I strongly recommend HIIT cardio or any form of cardio that will really get your heart rate up HIGH. That type of cardio will cause the greatest post exercise oxygen consumption and lead to the largest increase in metabolism.

Long duration, low intensity cardio really doesn't do a whole heck of a lot. It simply burns calories. It's good for when you are pre-contest as it will allow you to eat more, but it doesn't have much benefit in an offseason scenario.

I agree with that. I am also a strong advocate of shorter and more intense cardio sessions, as they are much more effective, and less time consuming.

 

[Byron27]

I strongly recommend HIIT cardio or any form of cardio that will really get your heart rate up HIGH. That type of cardio will cause the greatest post exercise oxygen consumption and lead to the largest increase in metabolism.

Long duration, low intensity cardio really doesn't do a whole heck of a lot. It simply burns calories. It's good for when you are pre-contest as it will allow you to eat more, but it doesn't have much benefit in an offseason scenario.

What would a good HIIT workout look like? For instance post workout on the bike? ex: 10 minutes on bike 1 minute slow paced followed by 30 seconds max effort and repeat for 10-15 minutes?
What else could I do besides sprints considering winter is coming and I don't really want to sprint outside, and can't sprint in the gym, I'm looking to bang it out in the gym post workout.

 

[muskate]

What would a good HIIT workout look like? For instance post workout on the bike? ex: 10 minutes on bike 1 minute slow paced followed by 30 seconds max effort and repeat for 10-15 minutes?
What else could I do besides sprints considering winter is coming and I don't really want to sprint outside, and can't sprint in the gym, I'm looking to bang it out in the gym post workout.

I do all my HIIT on the stepmill. It is BY FAR the hardest piece of cardio equipment.
perform a 5 minute warm up
perform 10 intervals alternating 1 minute easy and 1 minute ALL OUT
perform a 5 minute cool down

You can alternate between machines with the same format. The cardio machines I suggest for HIIT are the stepmill, spin bike, elliptical and rower.

 

[MikeSnow]

I agree Mass gainer powders are trash, getting an extra 500 cals from food is much more satisfying and healthy.. I myself LOVE ezikiel bread good addition in there, make sure it's sprouted though, meaning it's not from flour.