help with diet

Howsit guys

just wanted to make sure my diet is in check for my first cycle

stats and info

weight: 78kgs, ( i used to weigh alot more but due to no gym for 5 months, in and out of hospital and trying to get my body fat as low as possible before cycling)
height: 6ft
body fat: 11%
cycle history: stupid dbol only cycle
4 years of training but alot of wrong doing in this time period


ok my goal is lean mass, alot of it but without to much fat and water.

this is the diet ive made

meal 1: 100grams cous cous + 30grams whey

meal 2: 200 grams steak or lean beef mince + green beans and carrots + 4 slices of low gi brown bread

meal 3 (pre workout meal):150grams oats + 200gram chicken breast + 30g whey

post workout shake: 30grams whey + 30grams casien + 500mls milk

meal 4 (post work meal): 350grams sweet potato + 50grams almonds + 30grams casien

meal 5: 100grams almonds + 250grams lean steak

meal 6: 100grams natural peanut butter + 30grams whey

havent worked out the micro's just yet but iam guessing 3000 or so calories, but will get on it tonight.

i have unlimited budget for food, i have a very loving mother who supports my appetite. any feed back or suggestions will be much appreciated

drop the bread, drop the milk.drop the almonds in the post work out meal, add in chicken no casein. bud 100g of peanut butter and 100g of almonds is 100g of fat on its own,with out the steak in your diet,so u are looking at 150g of fat alone in your diet. thats 1350 calories alone... and having 5 whey meals a day is a bit much.

meal 1: 100grams cous cous 200 grams steak or lean beef mince + green beans and carrots +

meal 2: 200 grams chicken + green beans and carrots + 30g almonds

meal 3 (pre workout meal):150grams oats + 60g whey

post workout shake: 30grams whey + 30grams casien + 50g dextrose

meal 4 (post work meal): 350grams sweet potato 200g chicken

meal 5 60g whey + 50g peanut butter

meal 5: 50grams almonds + 250grams lean steak

meal 6: 50grams natural peanut butter + 30grams whey

thats how i would modify THIS diet.

Why no casein DJ?

he has it in the wrong place.i have casein as my last shake at night.

Let me rephrase. Why not move the casein to the last meal instead of the whey?

u can do that, i just was moving around main protein sources etc.

Would you say casein is better than whey in a last meal? or is the fact its slow releasing irrelevant

I like the idea of casein post workout might give that a shot.

Now that's the best spoon-feeding I have seen yet

Do it as Dj laid out and you are GTG

DJ wrote: drop the bread, drop the milk.drop the almonds in the post work out meal, add in chicken no casein. bud 100g of peanut butter and 100g of almonds is 100g of fat on its own,with out the steak in your diet,so u are looking at 150g of fat alone in your diet. thats 1350 calories alone... and having 5 whey meals a day is a bit much.

meal 1: 100grams cous cous 200 grams steak or lean beef mince + green beans and carrots +

meal 2: 200 grams chicken + green beans and carrots + 30g almonds

meal 3 (pre workout meal):150grams oats + 60g whey

post workout shake: 30grams whey + 30grams casien + 50g dextrose

meal 4 (post work meal): 350grams sweet potato 200g chicken

meal 5 60g whey + 50g peanut butter

meal 5: 50grams almonds + 250grams lean steak

meal 6: 50grams natural peanut butter + 30grams whey

thats how i would modify THIS diet.

thanks, much apreciated

hows albran as a substitute for oats every now and then , i am not loving oats at the moment?

phillip, bread is not the best choice. i eat mealie pap weekends to change it up. you can also do sweet patoto or brown rice if you want. do the rice in bulk and freeze it in bags

m0lt3n wrote: phillip, bread is not the best choice. i eat mealie pap weekends to change it up. you can also do sweet patoto or brown rice if you want. do the rice in bulk and freeze it in bags

Was talking about allbran flakes cereal ?

Compare the nutritional tables, it should be fine bro i eat oats,all bran,muesli,future life and sometimes pro nutro. Im not trying to go pro so I tend to switch my oats 2-3x weekly for other still healty breakfast options. Ever tried some vanilla essence/powder with your oats?