DonkieKong's (it's on) Thread

You take it every day bud!
You know that hahaha...
What happens when you don't have stable blood levels?

That's when the sides com in to play , this is where you start to get problems with your skin , water retention atc. And this is when you are not using the product to its full potential and will not get the results you seek .... Am I right ?

Jup... So skip a day and you're asking for sides...

Haha thanx bud

Hay guys

I feel like I want to start my cycle in about 3 weeks time

Current calories are at 2500 per day , will bump it up to 3000 in next 2 week

Will be posting pics first to get the go ahead from you guys on the bf % but I feel like I am at or very close to 12%

Will be posting my bulking diet before I start anything

Structuring my diet for my first cycle

P = protein
C = carbs
F = fats

My plan is to start of with some fats and carbs and keep my protein 2.5g per lean body weight

#1
P + c

#2
P + F

#3
P + C

(Post workout shake 30g protein maybe 40g protein will add 40g dextros to this)

#4
P + C

#5
P + F

This is my first idea of what the diet may look like

Any suggestions or info?

If I am doing it right , I calculate my maintenance calories @ 3000 - 3300 cals ?

Current stats

22
1.85m
95kg
I don't know but I should be 12% or close to it so I'll go with 13% to be sure

BMR is 2155. So your calculations seem correct. Structure of the diet looks fine too. The most important factor is how you eat around workout times.

Workout time meals

#pre workout meal

P + C carb will be a low GI carb for more sustained energy something like brown basmati rice

#post workout shake

30g or 40g whey protein + 40g or 50g dextros

#post workout meal

P + complexed carbs like sweet potato

More whey post workout. Post workout meal rather a dense carb source like rice or potato and as much as you can eat.

Less carbs pre workout? And more carbs post workou?

Like 70g carbs pre and 120g carbs post ?

And 50 - 60g whey post workout ?

Pre workout carbs are really a matter of preference. Post workout is the focus area. 60g Whey post is good. Important to eat the solid meal as soon as you get home.

My 3000 cal meal plan (maintenance)

#1
5eggs + 100g grenola (718cals)

#2
120g CB + 50g peanut butter on toasted whole wheat low GI bread (580cals)

#3
120g CB + 95g brown basmati rice
(531cals)

# post workout shake
30g whey protein (130cals)

#4
120g CB + 200g sweet potato , could change this to normal potato (378)

#5
150g steak or lean mince + 50g peanut butter (585)

This diet I'll start in a nother weeks time from now , so not this week up and coming the week after that , and then 2 weeks after that I will start my 3500cal diet and start cycle

I am still at work after my workout , so in what time frame should I have a meal after my workout and post workout shake? 45min ?

Within an hour so 45 is fine

Mason Might wrote: Within an hour so 45 is fine

The whole meal yes but the whey shake he can drink direct after training

@ oupa

O yes I know about the whey shake directly after training , going to add in dextros to my shake , 40g dextros and 50 - 60g whey protein

45min after this I'll have a whole meal with 40g protein and 120g carbs , maybe something like 150g chicken breast and 150g basmati rice

donkiekong wrote: #1
5eggs + 100g grenola (718cals)

Half my daily calories in your first meal of the day. Unfair. Best of luck with the cycle, keeping track

Thank you very much furk haha I only hope I live up to expectations

Furk wrote:

donkiekong wrote: #1
5eggs + 100g grenola (718cals)

Half my daily calories in your first meal of the day. Unfair. Best of luck with the cycle, keeping track

You eat 1400cals a day? Shame dude I would be so grumpy I would kick babies when their mothers aren't looking. :lol:

pyro, averages out to about that. Eat a bit more on workout days + weekend. Yeah I'm so light now, starting soon my test will pick up thanks to HRT. So jealous of you guys that are able to cycle. (maybe one day it'll be safe for me too again) Can't wait for my bulk though, probably in/after April. Mmmm, dat der carbs! Already planning my diet

Hay guys

Is it better to use more fats in your diet and keep carbs around workout and first thing in the morning

I feel that fat is a great sustained energy as our body's are made out of muscle (protein) , fat and water , not muscle (protein) carbs and water

So maybe use a more sustained form of energy like fat to fill in some calories where you could avoid a carb meal and replace that with a fat meal

Is adding in a bit of fat pre workout a bad thing ? Something like 100g brown rice , a bit of peanut butter like 20g and some high GI carbs like 20g raisins?

Adding quality muscle during cycle comes from quality calories not necessarily from carbs .... Or am I wrong?

You want to add quality muscle but not adding necessary fat that you are going to have to lose later on and then burn a bit of muscle to lose it so you basically taking a step forward to take a step back again

So please tell me if I am wrong with this but I feel that adding in more healthy fat and filling up your calories with fat will help you gain quality muscle without adding extreme fat when on a bulk cycle

Are you looking at s targeted ketogenic diet to bulk?

No not actually MM , but was thinking of something in the like of this

#1
P + C

#2
P + F

#3
P + C + F

Post workout shake + dextro

#4
P + C

#5
P + F

Fats have more calories than carbs , carbs get stored as fat quite easily when not used , so maybe adding in more fats to the diet will help add muscle and keep fat gain low or to a minimum

Hay guys still have not started with my cycle , I think I am not mentally ready yet for it but I will most probably start in the next 2 weeks

Just a question , I am seeing a lot of ppl going with low test dosages and I am wondering is my test going to be to high for a first cycle

600mg testen per week ?

Current stats
22
95kg
1.85m
12 - 13% bf