My Meal Plan, any tips?

LookMaNoNuts

LookMaNoNuts

Member
I am 215lbs 6'2 currently, this is for a bulk.

LOWER KCALS DAY ON REST DAYS:
Nutrition:
Awake drink 1 lemon pressed in plenty
of water 300mg magnesium
10g glutamine-2g carnitine-5g bcaa + 5g EAAs
30 min cardio steady state/ fast walk or on tredmill/bike

After cardio-5g EAAs-10g glutamine

Meal 1:
50g whey isolate
80g oats
50g blueberries
¼ tsp real salt
Multivitamin-multimineral-2g omega 3- 5000iu vitamin K2/D3 -50mg Zinc picolinate- 500mg Berberine

Meal 2:
250g potato
150g chicken (cooked weight)
50g broccoli or asparagus
5g olive oil
400mg rALA-400mcg chromium- 1g astragalus root
¼ tsp real salt

Meal 3:
150g jasmine rice (cooked weight)
250g cod or tilapia RAW WEIGHT
50g asparagus or broccoli
10g olive oil
600mg NAC (acetyl cysteine)
¼ tsp real salt

Meal 4:
150g jasmine rice
150g chicken
50g spinach leafs or broccoli
¼ tsp real salt

MEAL 5:
200g potato
300g cod or tilapia (raw weight)
50g asparagus or broccoli
10g olive oil
80g red berries
400mg rALA-400mcg
chromium 500mg berberine + 50mg zinc picolinate

Meal 6:
150g cooked weight low fat salmon (max 10%)
200g salad or broccoli
10g safflower oil or macadamia nut oil
28g macadamia nuts or walnuts
Apple cedar vinegar(table spoon full) - for protein digestion/absorption)
1g astragulus root

Before sleep:
1g GABA-3mg melatonin -3 caps ZMA-10g
glutamine-600mg NAC

Water over 6 liters day

HIGH KCALS DAY NUTRITION ON
TRAINING DAYS:

Awake drink 1 lemon pressed in plenty
of water.
10g glutamine-5g bcaas + 5g
EAAs-cup of black coffee
30 min cardio-5 min abs work
5g EAAS

Meal 1:
50g whey isolate
120g cream of rice or 150g oats dry weight
1 banana
Multivitamin-multimineral-2g omega 3- 5000iu vitamin K2/D3 - 50mg Zinc picolinate- 500 mg Berberine-1g astragalus root

Meal 2:
140g chicken or ground turkey (cooked weight)
275g jasmine rice(cooked weight)
50g spinach or broccoli
5g olive oil
400mg ALA-400mcg chromium

Meal 3:
140g chicken or turkey cooked weight
250g sweet potato raw weight
50g asparagus or broccoli
600mg NAC
10g olive oil

PRE TRAINING:
1 LITER WATER
50g HBCD
10g eaas
½ tsp real salt
3g HMB
5g creatine
10g glutamine


Intra training: 15g EAAs+500ml pure
coconut water+50g HBCD (cluster dextrine)


Post training
30g whey isolate
10g glutamine

After 15min:
50g HBCD
10g EAAs
5g creatime
3g HMB


After 30/45min,eat:
Meal 4:
120g cream of rice or 300g cooked jasmine rice
140g cooked chicken breast
60g pineapple
50g spinach or broccoli
400mg rALA-400mcg
chromium-500mg berberine

MEAL 5;
140g chicken
275g potato
100g spring mix or broccoli
10g safflower oil or macadamia nut oil
Table spoon of apple cedar vinegar
2g omega 3 + 1g astragulus root + 50mg zinc picolinate

Meal 6:
45g oats
45g isolate
30g macadamia nuts or almond butter

Before bed
1g GABA-3mg melatonin -ZMA-10g
glutamine-600mg NAC + 400 magnesium + 5000iu vitamin D (if allowed extra vit D)

DRINK OVER 6 LITERS WATER PER DAY
AND SALT NORMALLY

Please let me know if something is not fit.

TRAINING SET UP:
1:
5 exercises shoulders
3 exercises triceps

2:
6 exercises back

3:
5 exercises chest
3 exercises biceps

4:REST

5:
5 exercises quads
3 exercises hams

6:
Chest+biceps+triceps 2nd workout focusing on execution/Full ROM/peak contraction. Only use machines/guided exercises .
2 exercises chest
2 exercises triceps
2 exercises biceps

7: REST

-2 working sets per exercise
-set 1:
6-10 reps (to failure)

-set 2:
10-12 reps + intensity technique from:
-Rest pause
-3x stripping drop set
-or transform the whole second set in a 4x5-15 sec rest cluster set
 
Diet looks good to me.
Very similar carb cycling style diet that my coach has me on. Are you using insulin on the high days? Your carbs aren’t crazy high but a little humalog pre & post would help make the most out of those carbs surrounding your training.

Training volume looks good to me. Are you adding an intensifier to every exercise though? If you can recover fine from that all the power to you. Personally, I would be buried with fatigue after the first week trying to do that.
 
We haven't starter insulin yet, we have chatted a bit about it but it is something I personally don't feel that comfortable with yet. I understand it fairly, not greatly. But I am interested in it highly.

And yes an intensifier gets added to every exercise. I will post the machines, and order of workouts I do aswell. And yes after the first week I am quite fatigued. I find first week is a little bumpy, second is almost flawless and by the third I am cruising and recover Fantastic. I find I recover and gain quite fast though. Large phenotype in my genes hahaha
 
Monday: 5 shoulders 3 triceps
Rear delt reverse flys
Smith machine shoulder press
Standing dumbell side laterals
Machine shoulder press
Single arm cable side laterals

Triceps
Close grip bench press
Ez bar close grip Cable pressdowns
Single arm dumbell overhead extensions



Tuesday: 6 back

Machine pullover or rope straight arm pull over

Chest supported on an Incline bench dumbell row ( cue pulling elbows apart)

Underhand hammer strength pulldowns (plate loaded machine)

Hammer strength neutral grip machine row

Rack pulls below the knee or RDLS

Assisted machine pullups neutral grip



Wednesday
5 Chest 3 biceps

Incline plate loaded machine press
Incline dumbell press
Chest Fly machine or flat dumbell flys
Machine chest dips or assisted machine chest dips
Horizontal machine chest press or decline machine chest press
Cable high to low flys aka crossovers

Biceps
Ez bar cable close grip curl
Alternating dumbell curl keeping wrists fully supinated at bottom
Alternating Hammer curls in front of body


Thursday rest day



Friday 5 quads 3 hams

Adductor abductor machine (superset)
Leg extensions
Leg press
Hack squat
Dumbell sumo squats

Hams
Laying ham curl machine
Seated ham curl machine
Standing ham curl machine



Saturday 2 chest 2 triceps 2 biceps

Incline machine press
machine pec dec fly

Triceps
Cable Tricep pressdown
Overhead cable tricep extension

Biceps
Cable ez bar close grip curl
Cable rope hammer curl
 
I would personally bring your meat in your various meals to 200g min that’s just me,
And you got a ton of really good fats which I awesome but I don’t see the purpose to the late night pineapple or berries , to much sugar .
Not sure what your isolates and your whey brands are but your already getting a lot of sugar there
My two cents
 
ajfromab said:
I would personally bring your meat in your various meals to 200g min that’s just me,
And you got a ton of really good fats which I awesome but I don’t see the purpose to the late night pineapple or berries , to much sugar .
Not sure what your isolates and your whey brands are but your already getting a lot of sugar there
My two cents
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I use HDMUSCLE for whey, so the chocolate has 0 sugar, and the peanut butter chocolate has .8 grams per scoop. Contains 28 grams of protein. And while I agree with having more protein, my labs showed too much urea and protein in my blood and urine before I started test. So I had to reduce the protein further than this plan, when I started test this protein intake was found to be good without any extra urea or protein in my analysis.

That being said, this was a meal plan in progress as we are tracking my glucose levels and were going to start reducing the carbs and adjusting according my blood sugar levels. I had a family emergency to attend while I was in the middle of tracking and adjusting my meal plan with my trainer. I'm not too sure why the berries at night, you are talking about meal 5 correct? Because I actually think that might be something we were going to reduce :)
 
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Impressive. There will always be a tweak here or there that could be made by any observer for personal preference like the previous two guys brought up but I don't see anything even close to being a major concern, especially if it's working for you.

I was gonna make a comment in your other thread suggesting keeping meticulous notes but I'd definitely assume you are on that after seeing this. Good job by you and coach!

One question, just curious, do you have your total macro's for those days?
 
BanditNOLIMIT said:
Diet looks good to me.
Very similar carb cycling style diet that my coach has me on. Are you using insulin on the high days? Your carbs aren’t crazy high but a little humalog pre & post would help make the most out of those carbs surrounding your training.

Training volume looks good to me. Are you adding an intensifier to every exercise though? If you can recover fine from that all the power to you. Personally, I would be buried with fatigue after the first week trying to do that.
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I may be wrong about this but if this the new member who is talking about testosterone dosage, Primo vs. Oxandrolone, and getting advice from someone to take 700 mg of Primo a week who I assume is your coach, I wouldn't consider insulin. How many cycles have you done? I don't read all the intro posts so I don't know your age, what you are taking to help facilitate healing/ability to heal but I would find it hard to train 3 days on 1 off, 2 days on 1 off but I also do contact sports on off days but nothing serious. Don't take that as a shot as it wasn't meant that way.
As for HGH and insulin, I don't talk about insulin because I don't use it for training - I understand what it does from a health perspective but I am far from an expert for bodybuilding. I won't say much more than that but there are vets on here who have almost gone down, or got a dose wrong. If I ever did there are a few coaches I would hire and use the buddy system but again I'm conservative. That being written, I'm not competing and don't see the need for higher doses of script HGH and insulin. If I was my opinion might be different.

I may be getting you completely wrong and if I am - apologies but I understood you trained a lot natural and were just dipping your toes in to start. A good coach will cover training, diet, PED's, supplements to help protect yourself and rest.

Good job on keeping a thorough log - like Gondar asked, curious if you used an app or looked up the calories / macros for the meal plans.

take care,
Gr
 
I thought about mentioning something similar to what @Goldenrod just said too. I'll strongly second his thoughts. I don't know how much of the diet and training program comes from @LookMaNoNuts or comes from his coach but it looks very sensible. I do have a concern for what I understand to be the coaches push/suggestions for the drug protocol though. IMO Seems to be too much, too fast with regard to "training age", IOW definetley not needed to advance at this point and IMO will make it harder to know "what's doing what" in the future.
You wouldn't put nitrous and racing fuel in your 6 cylinder bone stock Mustang, you don't use that shit until you've built and dropped in a big block and beefed up the frame and suspension. That way you understand what's doing what and where the weakspots are.
 
@Goldenrod @gondar1 I respect both of you and your knowledge so I’m not here to argue with you or change your mind.

My experience with insulin has been nothing but positive. I strongly believe that if used intelligently, it can be a much “safer” or “healthier” lever to pull opposed to adding in more anabolics. I understand that it can be extremely dangerous if miss used, but that’s why I’d like to emphasis the word intelligently.
 
BanditNOLIMIT said:
@Goldenrod @gondar1 I respect both of you and your knowledge so I’m not here to argue with you or change your mind.

My experience with insulin has been nothing but positive. I strongly believe that if used intelligently, it can be a much “safer” or “healthier” lever to pull opposed to adding in more anabolics. I understand that it can be extremely dangerous if miss used, but that’s why I’d like to emphasis the word intelligently.
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Right back at ya with the respect Sir.
I'd have no arguement with anything you said there at all. My post was meant mostly to emphasize my opinion that throwing everything at it at once, especially without much experience, isn't the way to go as it takes away from my normally systematic approach.
The main reason, maybe in the end the only reason, I never tried slin is because my blood sugar seems to do weird unpredictable things and I figured it might be too hard to manage. In retrospect now I wonder if it might have actually made things simpler. Missed my window though :)

Take care
 
Thank you guys! I have to give all the credit to my coach for the meal plan and training split. We have made up about 3 for me now, adjusting to needs and such when needed. And the most I've changed is most of my greens have become broccoli because i particularly digest it really well.

And thank you all for the compliments on my logging, I actually log my insulin every morning, every work out and weights/reps and sets, and try to keep track of my weight and do some posing for check ups. So I have a pretty solid base, I've been working out since 15 and 25 now. I feel I've built good habits and foundations for this.

And yes GoldenRod I am the new member, I have made great results Naturally and even better with test. Dipping my toes in the water is definitely right, and I am very cautious about trying new things. Even my test I have a Buddy system with my roommate, we make sure everything goes smooth when doing injections, or trying something new together. Been doing the gym partner thing with great success with him so that's been dope.

As Gondar1 Said, yeah I think he was being hasty with the dosing. After chatting and hearing more opinions I Definitely want to start slow and tale baby steps. I'm excited to do it, no way I'm not hahaha but I get obsessed about doing things properly. Even my deit, even the test, down to my logging like an ocd maniac.

And for everyone asking about the macros, my trainer doesn't do macros so to speak, he doesn't teach it as we just agree to follow the meal plan and all it well. BUT I was super curious and used Google, along with the info on my own products to get a rough calorie count. In the end I tallied up a total of 4700 calories for my high calorie days. I don't think I ever did the math for myow kcal days but I was a bit impressed I was gaining muscle and losing fat with that much intake. I love it, and it works crazy good for me.
 
And for goldenrods question no im not anything for recovery, just all the supplements that are listed and testosterone. That's why I've been considering HGH or insulin. I have been a little wear of insulin resistance and such, we really want to keep that at bay I'm aware of
 
BanditNOLIMIT said:
@Goldenrod @gondar1 I respect both of you and your knowledge so I’m not here to argue with you or change your mind.

My experience with insulin has been nothing but positive. I strongly believe that if used intelligently, it can be a much “safer” or “healthier” lever to pull opposed to adding in more anabolics. I understand that it can be extremely dangerous if miss used, but that’s why I’d like to emphasis the word intelligently.
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Agreed and we have mutual respect. I don't disagree with you but too many people don't take the time to read, ask & listen and just jump on a compound that can do serious harm if not used correct. Call me Mr. Google - someone did while be banned and thought it was an insult. I take pride in 'not jumping in blindly' and reading, asking people who have real life experience, listening, and taking the path that fits me best. I have real life experience in a lot but slin is not one of them so I don't dole out advice even if it is at the tip of my fingers or from chats with people who do.
No arguments from me on your comments and HGH and insulin can result in great gains you can keep if you know what you are doing. I didn't state as I don't know all the facts but your first Primo run should not be 700 mg a week and @LookMaNoNuts wanted to sell him that amount if I recall correct. The coach/seller, and I am not saying he/she does, may have an ulterior motive as well. Just a thought.
People are impatient and if something isn't reaping the benefits they hoped for they take more - not a generalization but some do.
I'm glad your a member here @BanditNOLIMIT - and you should never hesitate to correct me or disagree. I'm pragmatic and how we learn, makes us think and we can do it and still walk away agreeing to disagree but still respect each other and do it in a mature manner.
All good!
GR
 
@LookMaNoNuts i see lots of healthy food in your diet. But i think you should get some saturated fat in via whole eggs and or red meat on a bulk. If you could give us your total macros that would be helpful! 👍

I typically do 1.5g/lb for protein then 0.4-0.5g/lb of fat then the rest is carbs.

I tried doing lower fat and higher carb, but i never saw carbs improve my performance or growth i just get fatter at a faster rate. So going forward i stick to high protein moderate fat and lowish carbs + refeeds or cheat meals that get bigger as i get bigger. Works well if you have a tendancy to get fat easily.
 
CoolRick said:
@LookMaNoNuts i see lots of healthy food in your diet. But i think you should get some saturated fat in via whole eggs and or red meat on a bulk. If you could give us your total macros that would be helpful! 👍

I typically do 1.5g/lb for protein then 0.4-0.5g/lb of fat then the rest is carbs.

I tried doing lower fat and higher carb, but i never saw carbs improve my performance or growth i just get fatter at a faster rate. So going forward i stick to high protein moderate fat and lowish carbs + refeeds or cheat meals that get bigger as i get bigger. Works well if you have a tendancy to get fat easily.
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Interesting.

I’ve noticed the opposite. My diet is structured similar to OPs. Training days have basically zero fats, only trace amounts from lean meat. Rest days include 60-80g depending on the day. I’ve noticed significantly less body fat gain with this approach. That being said I’m using GH and insulin so I’m sure that plays a role.
 
BanditNOLIMIT said:
Interesting.

I’ve noticed the opposite. My diet is structured similar to OPs. Training days have basically zero fats, only trace amounts from lean meat. Rest days include 60-80g depending on the day. I’ve noticed significantly less body fat gain with this approach. That being said I’m using GH and insulin so I’m sure that plays a role.
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One of my best bulks was 300g protein 100g of fat and 80g of carbs or something like that. 535mg test e, 350mg primo some orals sprinkled in for a bit and 25mcg of t3. Just kept eating more on my cheat days. I dont have training or non training days for my diet, just consistent. You're using the carbs you ate the day before for anaerobic activity anyways.

Very 70s inspired. I just dont require a lot of carbs. I feel better this way too.

I don't use gh or insulin and i dont plan on using them in the future.
 
CoolRick said:
One of my best bulks was 300g protein 100g of fat and 80g of carbs or something like that. 535mg test e, 350mg primo some orals sprinkled in for a bit and 25mcg of t3. Just kept eating more on my cheat days. I dont have training or non training days for my diet, just consistent. You're using the carbs you ate the day before for anaerobic activity anyways.

Very 70s inspired. I just dont require a lot of carbs. I feel better this way too.

I don't use gh or insulin and i dont plan on using them in the future.
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What is your natural body type like? Chubby or lean?
 
CoolRick said:
Im not sure what you mean. Natural as in before i started lifting? In high school i was right down the middle, not lean or overweight.
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I see. I ask because from what I’ve observed, guys that are naturally really lean/skinny don’t tend to have to pay much attention to macros, rather just getting calories in. Chubby guys like myself seem to have to leverage one or the other but not both. Both seems to be a perfect storm for getting fat as fuck fast as fuck lol
 
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