True 5000 calories ?? @ 45% Carbs, 25% Fat, 30% Protein

[Mr_Nobody]

1 Gallon of water minimum per day, which is 8 water bottles.

Meal #1 - After cardio shake - 6:00am
1 Carton egg white - (Sam's club or Costco)
2 Packets of instant oatmeal Maple&Brown sugar - (Great Value brand)
23g Coconut oil - (Great Value brand)
150g Banana - (Dole)
52g Dry Roasted Unsalted Sunflower Seeds - (Sprouts)
40g Muscle Tech Premium Whey Protein - (Sam's club)

Meal #2 - After workout shake - 7:00am-8:00am
1 Carton egg white - (Sam's club or Costco)
2 Packets of instant oatmeal Maple&Brown sugar - (Great Value brand)
24g Coconut oil - (Great Value brand)
150g Banana - (Dole)
52g Dry Roasted Unsalted Sunflower Seeds - (Sprouts)
40g Muscle Tech Premium Whey Protein - (Sam's club)

Meal #3 - 11:00am
6.8oz Chicken Legs (raw weight) - (Food 4 Less)
136g Rice (raw weight) - (Mahatma Rice)

Meal #4 - 2:00pm
6.7oz Chicken (raw weight) - (Food 4 Less)
136g Rice (raw weight) - (Mahatma Rice)

Meal #5 - 5:00pm
6.7oz Chicken (raw weight) - (Food 4 Less)
136g Rice (raw weight) - (Mahatma Rice)

Meal #6 - 8:00pm
6.7oz Chicken (raw weight) - (Food 4 Less)
136g Rice (raw weight) - (Mahatma Rice)

**Tomato sauce whole 8oz can put into pressure cooker with rice.** Nutritional Data below **

Costco Kirkland Egg whites = (1 Carton)
Calories = 250
Total Fat = 0g
Protein = 50g
Carbs = 0g
Quaker's Instant Oatmeal Maple & Brown Sugar = (1 Packet)
Calories = 160
Total Fat = 2g
Protein = 4g
Carbs = 32g
Mahatma Rice = (Dry data per 1g) [542g w/4.5 cups water @ 8 minutes]
Calories = 3.33
Total Fat = 0g
Protein = 0.067g
Carbs = 0.78g
Organic Great Value Virgin Coconut Oil = (1g)
Calories = 9.29
Total Fat = 1g
Protein = 0g
Carbs = 0g
Food 4 less Chicken legs = (1oz Raw = Average all brands) - [pre marinated yellow chicken $1.59 per lb]
Calories = 34
Total Fat = 1.1g
Protein = 5.7g
Carbs = 0g
Sprouts Dry Roasted Unsalted Sunflower Kernels =(104g)
Calories = 603.78
Total Fat = 51.71g
Protein = 20.22g
Carbs = 25.13g
Muscle Tech Premium Whey Protein = (40g)
Calories = 130
Total Fat = 1.5g
Protein = 20g
Carbs = 9g
Kroger Tomatoe Sauce = (213.5g) whole
can
Calories = 70
Total Fat = 0g
Protein = 3.5g
Carbs = 14g
300g Banana
Calories = 267
Total Fat = 0.9g
Protein = 3.3g
Carbs = 68.4g


Totals:
Calories = 5496.87
Total Fat = 140.2g
Protein = 372.66g
Carbs = 676.29g

So with this my numbers are really 99%
49% Carbs, 27% Protein, 23% Fat



Should I add another chicken and rice meal to get to 6k and compensate for the shakes?

BMR = 1,716.059223
Daily calorie expenditure = 2,960.202159675
Will be entering a heavy conditioning phase really soon in matter of a week..
New daily calorie expenditure = 3,260.5125237

So do I take the BMR plus DCE then subtract my calories eaten? or just DCE minus calories??

Cycle info I might not post.

 

[showstoppa]

You are way over complicating this. Just eat protein at bodyweight x 2.25. Then at breakfast snack and lunch eat as much carbs as you can after you eat your protein. Type of protein doesn't matter much, just eat what you like. Just make sure you get at least 1.5lbs of beef and a dozen eggs in there. Preferrably grass fed beef and free range eggs if you can afford it.

Do fasted morning cardio and lift heavy ass shit. So a program like wendlers building the monolith or D.C. Training. I recommend the building the monolith with test and deca for 3 cycles so 21 weeks total.

If you are not getting fat then add carbs to the first afternoon meal on training days. If you are getting fat, cut back carbs on non training days.

Just do the program and eat. No need to over complicate it. Use MyFitnessPal and set protein where it needs to be, everything else is secondary.

 

[Docd187123]

More carbs, less protein, less OCD.

 

[MassiveEating]

Looks good to me, however TDE of 3k and eating 6K doesn't make sense to me unless you're trying to gain weight for sumo.

 

[Mr_Nobody]

You are way over complicating this. Just eat protein at bodyweight x 2.25. Then at breakfast snack and lunch eat as much carbs as you can after you eat your protein. Type of protein doesn't matter much, just eat what you like. Just make sure you get at least 1.5lbs of beef and a dozen eggs in there. Preferrably grass fed beef and free range eggs if you can afford it.

Do fasted morning cardio and lift heavy ass shit. So a program like wendlers building the monolith or D.C. Training. I recommend the building the monolith with test and deca for 3 cycles so 21 weeks total.

If you are not getting fat then add carbs to the first afternoon meal on training days. If you are getting fat, cut back carbs on non training days.

Just do the program and eat. No need to over complicate it. Use MyFitnessPal and set protein where it needs to be, everything else is secondary.

So how crucial is the the whole eggs thing? I just stocked up on egg whites... like 10 boxes!
Also I have to do pushup, sit ups and pull ups everyday. Would that interfere with this ?

 

[Mr_Nobody]

Also I just stocked up on chicken.. so looks like the first 6 weeks I'll be using my diet listed above then after that I'll start buying steak.

So it is only 3 days of working out?

Since I have to do push-ups, pull ups ,sit ups daily, I probably won't be able to do it on the workout days so I'll be doing them Tuesday, Thursday, Saturday and Sunday.

 

[showstoppa]

So how crucial is the the whole eggs thing? I just stocked up on egg whites... like 10 boxes!
Also I have to do pushup, sit ups and pull ups everyday. Would that interfere with this ?

Why are you doing the body weight movements? Military? Can you control volume and timing? It's not a problem as you can layer it in and use Mutiple sub failure sets through out the day called frequency method and then you add volume over time. But this only works if you have control, lmk and I will show you some examples.


As far as the eggs, free range while eggs are the best source of food in the world for bodybuilders. Use what you have for now but I suggest you hit up a local farmers market and find a source for locally grown free range eggs.

Beef is important because of its unique ability to add quality calories. Imo grass fed beef is the second best food source for bodybuilders.

I said eat the beef and the whole eggs because it ensures overall calories are high enough to grow. But if you have something already by all means use it.

And yes you would work out 3 times a week full body. But I promise the workout will be plenty of volume for growth.

 

[RodgerThat]

You can not be scientifically accurate to a decimal place with your TDEE that's impossible. Your TDEE is a rough estimate every day unless you literally take the exact same amount of steps and move the exact same motion every day. Your TDEE is roughly 3200 why the hell would you eat nearly double there is only so much muscle a body can add on per day/week/month. Eat in a 700-1k calorie surplus and you'll gain weight that's quality. You've over complicated it way too much.

 

[Eman]

Just eat protein at bodyweight x 2.25

I have to eat 620 grams of protein a day?

 

[RodgerThat]

I have to eat 620 grams of protein a day?

No wonder you haven't made any gains man you haven't been eating your prescribed horse a day! I guess it's time I fill my entire diet full of protein every calorie, no carbs no fats just 2.25xBW amount of protein! Dry chicken and egg whites here I come

 

[showstoppa]

I have to eat 620 grams of protein a day?

Well at close to 300 I assume you don't need me to tell you how to grow as you are already much bigger than me.

But for somebody that is 165 lbs trying to grow and doing one of their first cycles yea it applies.

Btw daunte trudal trains guys as big as you and some that are pros, he has them eat that much protein. The results of something like D.C. Training speak for itself.

 

[Eman]

Well at close to 300 I assume you don't need me to tell you how to grow as you are already much bigger than me.

But for somebody that is 165 lbs trying to grow and doing one of their first cycles yea it applies.

Btw daunte trudal trains guys as big as you and some that are pros, he has them eat that much protein. The results of something like D.C. Training speak for itself.

I honestly thought that was a typo. I personally don't really think it applies for someone that's 165lbs either because they just don't have the muscle mass to require that much protein at that weight. That's just my opinion, if it works for you then keep it up.

The only individuals that I can think of that might take in that much protein are professional strongman athletes competing at +400 pounds. Even then, I think that much protein would just be out of necessity due to the amount of calories they are taking in daily.

 

[RodgerThat]

Well at close to 300 I assume you don't need me to tell you how to grow as you are already much bigger than me.

But for somebody that is 165 lbs trying to grow and doing one of their first cycles yea it applies.

Btw daunte trudal trains guys as big as you and some that are pros, he has them eat that much protein. The results of something like D.C. Training speak for itself.

You are wrong. Plain and simple there is no factual based evidence beyond 1.4xbw that the added protein gives any benifit infact it's essientially useless calories. Dont pipe bullshit then state a pro does it so it's what's suppose to be. Your body can only absorb so much and the fitness industry is using protein (the most expensive and lucridive supplement) and oversaturating the populous with it saying you need stupid amounts. If Eddie hall, Brian shaw and halthor don't eat 600g of protein there is literally nobody on the planet that requires that much plain and simple. If you want to blow smoke go have a dart don't be sharing misguiding information.

 

[Kakarot]

1 Gallon of water minimum per day, which is 8 water bottles.

Meal #1 - After cardio shake - 6:00am
1 Carton egg white - (Sam's club or Costco)
2 Packets of instant oatmeal Maple&Brown sugar - (Great Value brand)
23g Coconut oil - (Great Value brand)
150g Banana - (Dole)
52g Dry Roasted Unsalted Sunflower Seeds - (Sprouts)
40g Muscle Tech Premium Whey Protein - (Sam's club)

Meal #2 - After workout shake - 7:00am-8:00am
1 Carton egg white - (Sam's club or Costco)
2 Packets of instant oatmeal Maple&Brown sugar - (Great Value brand)
24g Coconut oil - (Great Value brand)
150g Banana - (Dole)
52g Dry Roasted Unsalted Sunflower Seeds - (Sprouts)
40g Muscle Tech Premium Whey Protein - (Sam's club)

Meal #3 - 11:00am
6.8oz Chicken Legs (raw weight) - (Food 4 Less)
136g Rice (raw weight) - (Mahatma Rice)

Meal #4 - 2:00pm
6.7oz Chicken (raw weight) - (Food 4 Less)
136g Rice (raw weight) - (Mahatma Rice)

Meal #5 - 5:00pm
6.7oz Chicken (raw weight) - (Food 4 Less)
136g Rice (raw weight) - (Mahatma Rice)

Meal #6 - 8:00pm
6.7oz Chicken (raw weight) - (Food 4 Less)
136g Rice (raw weight) - (Mahatma Rice)

**Tomato sauce whole 8oz can put into pressure cooker with rice.** Nutritional Data below **

Costco Kirkland Egg whites = (1 Carton)
Calories = 250
Total Fat = 0g
Protein = 50g
Carbs = 0g
Quaker's Instant Oatmeal Maple & Brown Sugar = (1 Packet)
Calories = 160
Total Fat = 2g
Protein = 4g
Carbs = 32g
Mahatma Rice = (Dry data per 1g) [542g w/4.5 cups water @ 8 minutes]
Calories = 3.33
Total Fat = 0g
Protein = 0.067g
Carbs = 0.78g
Organic Great Value Virgin Coconut Oil = (1g)
Calories = 9.29
Total Fat = 1g
Protein = 0g
Carbs = 0g
Food 4 less Chicken legs = (1oz Raw = Average all brands) - [pre marinated yellow chicken $1.59 per lb]
Calories = 34
Total Fat = 1.1g
Protein = 5.7g
Carbs = 0g
Sprouts Dry Roasted Unsalted Sunflower Kernels =(104g)
Calories = 603.78
Total Fat = 51.71g
Protein = 20.22g
Carbs = 25.13g
Muscle Tech Premium Whey Protein = (40g)
Calories = 130
Total Fat = 1.5g
Protein = 20g
Carbs = 9g
Kroger Tomatoe Sauce = (213.5g) whole
can
Calories = 70
Total Fat = 0g
Protein = 3.5g
Carbs = 14g
300g Banana
Calories = 267
Total Fat = 0.9g
Protein = 3.3g
Carbs = 68.4g


Totals:
Calories = 5496.87
Total Fat = 140.2g
Protein = 372.66g
Carbs = 676.29g

So with this my numbers are really 99%
49% Carbs, 27% Protein, 23% Fat



Should I add another chicken and rice meal to get to 6k and compensate for the shakes?

BMR = 1,716.059223
Daily calorie expenditure = 2,960.202159675
Will be entering a heavy conditioning phase really soon in matter of a week..
New daily calorie expenditure = 3,260.5125237

So do I take the BMR plus DCE then subtract my calories eaten? or just DCE minus calories??

Cycle info I might not post.

I'm assuming these are the smaller containers of egg whites 50grams of protein not the larger 100gram ones? If your drinking that much eggs or egg whites you'll have trouble keeping friends

 

[showstoppa]

You are wrong. Plain and simple there is no factual based evidence beyond 1.4xbw that the added protein gives any benifit infact it's essientially useless calories. Dont pipe bullshit then state a pro does it so it's what's suppose to be. Your body can only absorb so much and the fitness industry is using protein (the most expensive and lucridive supplement) and oversaturating the populous with it saying you need stupid amounts. If Eddie hall, Brian shaw and halthor don't eat 600g of protein there is literally nobody on the planet that requires that much plain and simple. If you want to blow smoke go have a dart don't be sharing misguiding information.

Did I say there was scientific evidence? Nor did I say such and such pro does it so you should too.

What I did say was that daunte trudal of D.C. Training recommends it. It's what he says to do, and guess what he is one of the best in the world at turning guys into monsters and his system and diet is more than proven. I also said he trains some pros, that would include Dave henry he resurrected his career using D.C. Training.

Bottom line is it works. if you want studies and scientific evidence, I am not the person for that but The results in the trenches of those using D.C. Training and those following Jim wendlers building the monolith program and diet speak for themselves.

For those that want to gain muscle it's a sure fire way.

 

[RodgerThat]

Did I say there was scientific evidence? Nor did I say such and such pro does it so you should too.

What I did say was that daunte trudal of D.C. Training recommends it. It's what he says to do, and guess what he is one of the best in the world at turning guys into monsters and his system and diet is more than proven. I also said he trains some pros, that would include Dave henry he resurrected his career using D.C. Training.

Bottom line is it works. if you want studies and scientific evidence, I am not the person for that but The results in the trenches of those using D.C. Training and those following Jim wendlers building the monolith program and diet speak for themselves.

For those that want to gain muscle it's a sure fire way.

NO IT IS NOT! You have no idea what compounds they are on or if they actually used that diet as outlined. Ya the training program might be good but there are fucking thousands of good training programs. Also you saying that you didn't state any pros using it then dropping a pros name using it made me rofl. Bottom line is there are so many verables and you are just regurgitating beoscience instead of having legitamet research and factual evidence, wrong forum for that bud.

 

[showstoppa]

Forget the pros. Part of D.C. Training is the diet and it's spelled out real clear on intense muscle and in the original cycle for pennies thread. The diet for wendlers building the monolith is spelled out in the article.

But hey you are right, not gonna argue. We should only listen to what science says. Science knows everything. Carry on and do as you please.

 

[colossus25]

When i was at my all time biggest and strongest i was eating 400 grams of protein a day, 450 grams of carbs and 80-90 grams of fat. At 5'8 i was close to 230lbs about 10% BF and was deadlifting 725lbs. A large part of my protein intake was from chicken and eggs but i did throw a nice top round in there a few times a week. I feel like 2x bodyweight is the absolute maximum at least for me. I've been researching DC training and i find it very interesting. Its a good way to pick up intensity for those that lack it in their normal routine.

 

[colossus25]

Oh just wanted to add

Whole eggs for the win.

 

[pumpingiron22]

1 Gallon of water minimum per day, which is 8 water bottles.

Meal #1 - After cardio shake - 6:00am
1 Carton egg white - (Sam's club or Costco)
2 Packets of instant oatmeal Maple&Brown sugar - (Great Value brand)
23g Coconut oil - (Great Value brand)
150g Banana - (Dole)
52g Dry Roasted Unsalted Sunflower Seeds - (Sprouts)
40g Muscle Tech Premium Whey Protein - (Sam's club)

Meal #2 - After workout shake - 7:00am-8:00am
1 Carton egg white - (Sam's club or Costco)
2 Packets of instant oatmeal Maple&Brown sugar - (Great Value brand)
24g Coconut oil - (Great Value brand)
150g Banana - (Dole)
52g Dry Roasted Unsalted Sunflower Seeds - (Sprouts)
40g Muscle Tech Premium Whey Protein - (Sam's club)

Meal #3 - 11:00am
6.8oz Chicken Legs (raw weight) - (Food 4 Less)
136g Rice (raw weight) - (Mahatma Rice)

Meal #4 - 2:00pm
6.7oz Chicken (raw weight) - (Food 4 Less)
136g Rice (raw weight) - (Mahatma Rice)

Meal #5 - 5:00pm
6.7oz Chicken (raw weight) - (Food 4 Less)
136g Rice (raw weight) - (Mahatma Rice)

Meal #6 - 8:00pm
6.7oz Chicken (raw weight) - (Food 4 Less)
136g Rice (raw weight) - (Mahatma Rice)

**Tomato sauce whole 8oz can put into pressure cooker with rice.** Nutritional Data below **

Costco Kirkland Egg whites = (1 Carton)
Calories = 250
Total Fat = 0g
Protein = 50g
Carbs = 0g
Quaker's Instant Oatmeal Maple & Brown Sugar = (1 Packet)
Calories = 160
Total Fat = 2g
Protein = 4g
Carbs = 32g
Mahatma Rice = (Dry data per 1g) [542g w/4.5 cups water @ 8 minutes]
Calories = 3.33
Total Fat = 0g
Protein = 0.067g
Carbs = 0.78g
Organic Great Value Virgin Coconut Oil = (1g)
Calories = 9.29
Total Fat = 1g
Protein = 0g
Carbs = 0g
Food 4 less Chicken legs = (1oz Raw = Average all brands) - [pre marinated yellow chicken $1.59 per lb]
Calories = 34
Total Fat = 1.1g
Protein = 5.7g
Carbs = 0g
Sprouts Dry Roasted Unsalted Sunflower Kernels =(104g)
Calories = 603.78
Total Fat = 51.71g
Protein = 20.22g
Carbs = 25.13g
Muscle Tech Premium Whey Protein = (40g)
Calories = 130
Total Fat = 1.5g
Protein = 20g
Carbs = 9g
Kroger Tomatoe Sauce = (213.5g) whole
can
Calories = 70
Total Fat = 0g
Protein = 3.5g
Carbs = 14g
300g Banana
Calories = 267
Total Fat = 0.9g
Protein = 3.3g
Carbs = 68.4g


Totals:
Calories = 5496.87
Total Fat = 140.2g
Protein = 372.66g
Carbs = 676.29g

So with this my numbers are really 99%
49% Carbs, 27% Protein, 23% Fat



Should I add another chicken and rice meal to get to 6k and compensate for the shakes?

BMR = 1,716.059223
Daily calorie expenditure = 2,960.202159675
Will be entering a heavy conditioning phase really soon in matter of a week..
New daily calorie expenditure = 3,260.5125237

So do I take the BMR plus DCE then subtract my calories eaten? or just DCE minus calories??

Cycle info I might not post.

Brother you are did your food great! This is pretty close to my split. nice and clean. is the way to go. when you build a house you want it strong buit. Diets are all about numbers and breaking things down and you did a very good job. some of your choices are a bit diffrent from my like lean chicken breast, Beef,steak,Buffalo, all around 8oz for you more like 9 or 10. cut the crap oatmeal to much sugar, steel cuts add some waldens farm syrup for flavor or grits is the way to go.6 egg whites add two to 3 yolks its good fat, coconut oil or udo oil is great for fat and some nuts are fine,brown rice and jasmine rice. if your going to have fruits do it after work out. just some suggestions but do your thing brother