DonkieKong's (it's on) Thread

Keep the structure the same as mine. Replace whey with 6 egg whites. You can use steak instead of mince

Meal 1
100g Oats
6 whole eggs


Meal 2
1 can Tuna in salt water
100g Green Beans

Meal 3
200g chicken breast
200g Green beans
300g Sweet Potato

Meal 4(Pre workout)
40g Oats
??? (Egg whites ?? )

Meal 5 (Post Workout)
40g Whey
50g dextros

Meal 6(1 hour after meal 5)
200g Chicken Breast
250mg Brown Basmati rice (cooked weight)
100g Green Beans

Meal 7
??

Meal 8
??

Can I replace meal 7 and 8 with 200g steak + veggies or peanut butter??

DK you messing it up :lol:

Structure it how you see fit but don't add extra or take away or its no longer 3000 calories.

It's a 3000 Cal diet I did for someone else...

Use it as an example or use it exactly it's up to you, but if you have 140 oats instead of 100 then it changes everything...

See what I mean?

Whereas like for like is OK, change cornflakes for dextrose.
Mince for steak
Brocolli for green beans.

Shit oky I'll try and do this again

Meal 1
100g Oats
6 whole eggs

Meal 2
200g chicken breast
200g Green beans
300g Sweet Potato

Meal 3(Pre workout)
100g brown basmati rice
2 tins tuna in salt water

Meal 4 (Post Workout)
40g Whey
40g dextros

Meal 5(1 hour after meal 5)
200g Chicken Breast
150mg Brown Basmati rice (cooked weight)
100g Green Beans

Meal 6
200g steak

Please have a look at this , only this missing is the green beans with the 2 tuna meals , this meal I made 1 solid meal in stead of 2 separate meal , is this correct?

Looks right...

What's the calories and Macros?

I don't have the calorie value of green beans and tuna , and I don't have green beans for tomorrow or tuna in salt water only tuna in oil , brown rice , chicken breast , steak , mince , sweet potato , oats , whey , dextros and peanut butter , that is all I have to work with so I'm a bit stressed out that I don't have a diet at the moment

Relax bud no need to stress...

Your plan looks hundreds. Even with the small aadjustments it's negligible.

Bud I feel so dam down today , I think me and my girl are going to brake up most probably ... I don't have green beans or tuna in sal water so I can't follow that diet correctly ... My mind is not at all with me at the moment I can't concentrate or workout my diet now

I only have
Eggs
Whey
Chicken breast
Steak
Lean mince

Broccoli
Sweet potato
Potato
Brown rice
Dextros
Oats

Peanut butter

I thought that if I bought my food in bulk in the beginning of the month that I would save some cash so now this is all I have to work with

What am I supposed to do now

Step 1:
Follow and trust your original plan, it will work. You have all you need there.

Step 2:
Take a step back and relax.
CS Lewis once said,
There are Far Far better things ahead than any we leave behind.

Step 3:
Train and get your mind off of it, eat right. Don't drop the ball!

If None of this works, walk across the road, and enjoy the company of your waitress.

My original plan is as follow , please have a look at it again I'll add in the calories

#1
6 eggs
100g oats
(813cals)

#2
120g chicken beast
40g peanut butter
(466)

#3 ( pre workout )
120g chicken breast
100g brown rice
(546)

#4 ( post workout shake )
40g whey
40g dextros
(330)

#5 (hour after my shake )
120g chicken breast
75g rice
(459)

#6
150g steak
40g peanut butter
(518)

This was all my fitness pal calculations , please help me make this diet as tight as possible with the stuff I have to work with , correct the errors and point out some options

We can still use:
Oats
Broccoli
Rice
Sweet potato
Eggs
Tuna with oil

My original plan is as follow , please have a look at it again I'll add in the calories

#1
6 eggs
100g oats
(813cals)

#2
120g chicken beast
40g peanut butter **** (swap out for 300g sweet potato)
(408)

#3 ( pre workout )
120g chicken breast
100g brown rice
(546)

#4 ( post workout shake )
40g whey
40g dextros
(330)

#5 (hour after my shake )
120g chicken breast
75g rice **** (use 100g rice to make up for calories lost with removing meal #2 peanut butter)
(546)

#6
150g steak
40g peanut butter
(518)

New total calories (3161)

This was all my fitness pal calculations , please help me make this diet as tight as possible with the stuff I have to work with , correct the errors and point out some options

We can still use:
Oats
Broccoli
Rice
Sweet potato
Eggs
Tuna with oil

What I can do is up the post workout meals carbs and take out some of the peanut butter as I don't want to add fat , I want to stay relatively lean so add on lean gains in stead of masses of fat

Your run with keto proved fat doesn't make fat bud.
Over eating and inactivity does.

That looks good Bro. Now stop worrying about it. It's done. And sorted

Which one should I follow? 2 peanut butter meals or the one with only the 1 peanut butter meal??

The single peanut butter Meal

Thank you very much for everything MM your a champion

Hay guys

The new calories and new diet is making me look and feel MUCH fuller , massive pumps the past 2 days in the gym , strength is up to and all this by just upping calories

donkiekong wrote: Hay guys

The new calories and new diet is making me look and feel MUCH fuller , massive pumps the past 2 days in the gym , strength is up to and all this by just upping calories

Cool thing, now its time to change your avatar to a less confused look. :whistle:

Hahaha I dedicate my avatar change specially to oupiel

Hay guys

Should I rather spend a bit more cash on my cycle and get adex in stead of the letro I have? Or will the letro be fine for my first cycle

Letro is fine bud. Only use it if you have to.

Oky thanx bud , so I'd rather use the cash toe buy my bridge

Hay guys

I have decided to start the cycle monday
Is there anything I am still missing?

Dbol 40mg per day
8am - 2mp

1ml testen
Monday - thursday

Week 5 - pct HCG @ 250iu
Monday - thursday

Diet will be bumped up by 100 - 200 cals on monday

6 day training split for the first 4 weeks , hitting the weak points twice a week

Dbol will be taken on non training days same time , 8am - 2pm

One question I do have , my dextros are finished and I still need to order , what can I use in the mean time as a good substitute for dextros?

Cornflakes

Post workout carbs are there to spike insulin. Although dextrose does this very well, I reckon you get more bang for your buck with some corn flakes. It also let's you feel like a normal person for the 30 seconds it takes you to demolish.

Thank bud

So I could go with corn flakes , or maybe rice crispies ??

And I am most probably going to get my self nutritech whey