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Diet on DBOl

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Posted

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Posted

I'd up the protein by another 20g at breakfast and add fruit.

Pre workout,swap lucozade for one of the PWO banana's

PWO add 20-30g powdered carbs to shake along with the banana

Add 2g fish oil to each meal

Add Vit C along with chelated Zinc amd magnesium

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Posted

WHats your goal?

Looking at your cycle I am guessing to put on muscle, if thats so youa ren't eating enough calories.

I am 5'11" and 103kg @ 16%BF and I eat 4500 calories per day on an almost identical cycle to gain muscle.

I am currently cutting, eat more than you and have lost weight.

Good cutting diet, poor bulking diet. Your weight gain will be water weight from the dbol as you arent running an AI, which you really should.

SD

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Posted

ok, cheers, all taken onboard.

So im gonna up it to 4000kcals to begin with, then again if i can.

How would you suggest i add these extra cals in? Increase the size of my meals, or add another one? Im guessing add another one. Do you think i want the extra cals to come from a similar split of pro/carb/fat... or am i lacking in 1 particular department?

Just looking through now i can see that im averaging 50-60g protein with each meal, except breakfast which is down at 38.... more eggs? Another protein source?

Im thinking of putting flax/olive oil with tuna etc rather than salad cream which should boost the cals aswell.

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Posted

Do you not have a whey protein shake first thing on day 2?

Tuna is very dry and bland, I have to have salad cream or light mayo!

How about adding a handfull of nuts at some point?

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Posted

ok, cheers, all taken onboard.

So im gonna up it to 4000kcals to begin with, then again if i can.

How would you suggest i add these extra cals in? Increase the size of my meals, or add another one? Im guessing add another one. Do you think i want the extra cals to come from a similar split of pro/carb/fat... or am i lacking in 1 particular department?

Just looking through now i can see that im averaging 50-60g protein with each meal, except breakfast which is down at 38.... more eggs? Another protein source?

Im thinking of putting flax/olive oil with tuna etc rather than salad cream which should boost the cals aswell.

I would take up your cals in 500 cal increments to give your digestive system a chance to catch up.

You wont fit another meal in, you have 7 lol! but if you want to do it that way, then that is fine.

Other than that your option is gonna be to increase cals across your macros proprtionately. At a glance my 4k diet always has 250g of meat per meal (you have 200) and 100g of starch (you have 75g), add to that some veg and a tablespoon of a good fat (olive oil/flax/almond/sesame) and you are going to be about there (600-650cals per meal).

SD

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Posted

SD - your 100g of carbs, is that cooked or uncooked?

My 75g is uncooked, and it was my intention to increase all these to 100 as i went along... i have no problem upping the Oats to 100 in the morning, but the rice.... im struggling on 75.

Ive increased my meat portions and eggs since last posting - happy with the way things are going... will try and increase the carbs gradually.

Ive also added a few nuts in the afternoon.

I know lucozade is pretty much all sugar - but is it so bad pre work out?

It may be partly psycological - but i really feel i get a boost from it... maybe its the flavouring of something that make me hyper?? but i do feel i get more out of my sessions when i have one...

If it really isnt good for my diet, then i will drop it... just wanted to ask really.

Also when it comes to addeding sauces to my chicken and rice meals for example - (i see Geo adds bbq sauce) should i try and limit this, or is it ok? I dont think if these as clean foods the same as lucozade... Is there any better than others, any i should particularly avoid?

Thanks for all the advice, and sorry for the delay in replying, I seem to spend most of my evening preparing food for the following day.

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Posted

SD - your 100g of carbs, is that cooked or uncooked? Uncooked

My 75g is uncooked, and it was my intention to increase all these to 100 as i went along... i have no problem upping the Oats to 100 in the morning, but the rice.... im struggling on 75.

Ive increased my meat portions and eggs since last posting - happy with the way things are going... will try and increase the carbs gradually.

Ive also added a few nuts in the afternoon. Cool! :thumbup1:

I know lucozade is pretty much all sugar - but is it so bad pre work out?

It may be partly psycological - but i really feel i get a boost from it... maybe its the flavouring of something that make me hyper?? but i do feel i get more out of my sessions when i have one...

If it really isnt good for my diet, then i will drop it... just wanted to ask really. Pre/during workout its fine, I have it myself.

Also when it comes to addeding sauces to my chicken and rice meals for example - (i see Geo adds bbq sauce) should i try and limit this, or is it ok? I dont think if these as clean foods the same as lucozade... Is there any better than others, any i should particularly avoid? Try to avoid a lot of sodium thats all. A dash of sauce isnt gonna hurt, but pouring half a bottle of ketchup on everything wil probably add up.

Thanks for all the advice, and sorry for the delay in replying, I seem to spend most of my evening preparing food for the following day.

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