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  1. #1
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    Trying to be my best self

    Hello everyone,

    There's nothing I enjoy more than working out and making gains! I have recently come off a 3 month Test E cycle, and had 1 crazy night out, yes I did a lot of things I shouldn't and regretted it the next day. That aside, the last 3 days I've found it hard to get my motivation back for eating properly. I have eaten way to trash since, and want to get back on track. I am trying to bulk, but I have gained a lot of fat since my night out and want to keep bulking but keep fat gain to an absolute minimum.



    I weight 100kg (91kg pre course) at 6'2" and have read so many different things on whether I will keep some of my gains post PCT, but I hope I can at least stay around 94-95kg. I want to annihilate any bad fats, sugar and foods that just do me bad. i calculated that I need between 3000-3400 calories to put on muscle mass, and I know it's vital to be eating the right amount of everything.

    My typical breakfast is 170g 0% fat yoghurt, 100ml full fat milk, 15-20g chia seeds, 25g whey protein powder, 33g serious mass protein powder & 30g rolled oats; which is a great breakfast, especially as a pre workout meal! (542cal / 51.4g protein / 54.6g carbs [13.2g of sugar] / 13.5g fat)

    I have two homemade shakes throughout the day too, one at 8am (after gym), and one at around 8pm (before bed).
    Made with 300ml full fat milk, 66g serious mass protein powder, 25g whey protein powder, 60g rolled oats & 30g peanut butter. (947cal / 53g protein / 105.5g carbs [21.6g of sugar] / 32.8g fat)

    What can you all suggest for my remaining calories? I have a very active job (building boats) a lot of heavy lifting, walking a lot so I didn't know if you all suggested extra calories? I do not like to eat a lot, need a small but effective meals for tea break at 10:30am, lunch at 1:00pm, and tea at 5:30pm.

    I also take a cod liver oil 1000mg in the morning and 1-2 times a week 2 ZMA capsules before sleep.

    Thanks in advanced!

  2. #2
    Elite hulksmash's Avatar
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    You can not serve 2 masters at once. Either bulk or cut.

    It sounds like you care more about fat loss than gaining LBM.

    Honestly, I would bulk up and then cut-I would only have to cut once by doing that approach.

    Let the others chime in and listen to them. I prefer to not say anything more.
    Quote Originally Posted by ToolSteel View Post
    Pro genetics for not dying.

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    automatondan (05-13-2019),bengom (05-18-2019)

  4. #3
    Elite CJ275's Avatar
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    I've heard of these new foods called fruits and vegetables.

  5. #4
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    Oh really? They been around long not heard of them

  6. #5
    Elite CJ275's Avatar
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    Yup. Really pretty colors. Delicious.

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    Elite automatondan's Avatar
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    I'm confused.... Are you trying to just get your cals and nutrients primarily from shakes? What kind of food are you eating? I feel like you are maybe approaching this backwards... Suppliments are meant to be a "suppliment" to your diet, not a mainstay. You should get the bulk of your cals/macro/micro-nutrients from food, and then IF NEEDED, add a shake. I feel like you could buy a lot of food with the amount of money you are spending on suppliments...
    "We are the white knights of the darker side of athletics." -HollyWoodCole

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  9. #7
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    Hi, thanks for the honest response! You are correct in saying I should be eating more but I honestly don't enjoy food anymore, I just need it of course. I probably sound stupid but macros are macros? If I'm getting 30g of protein from whey protein, or 30g from chicken or tuna, what the difference? Big thanks

  10. #8
    Veteran snake's Avatar
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    Cut or bulk; Greek yogurt is a gift from the lifting Gods.
    Hard work beats talent when talent doesn’t work hard.

  11. #9
    Elite CJ275's Avatar
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    Macros are macros, yes. But you get a lot more than just "macros" from real food. Lots of other essential and optimal nutrients that you're missing out on.

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  13. #10
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    Quote Originally Posted by snake View Post
    Cut or bulk; Greek yogurt is a gift from the lifting Gods.
    Greek yoghurt is the 0% stuff I'm on right? It tastes good, use it with anything, just love it!

    Quote Originally Posted by CJ275 View Post
    Macros are macros, yes. But you get a lot more than just "macros" from real food. Lots of other essential and optimal nutrients that you're missing out on.
    Ah, ok! Will have to do some research into this then, thanks!

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    Veteran snake's Avatar
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    Triple zero. It's in a black container.
    Hard work beats talent when talent doesn’t work hard.

  15. #12
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    Oats, chia seeds, peanut butter, yoghurt, whole milk. Surely these are real foods are they not??
    Your better to be looking at it than looking for it..Me

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