Maintenance diet- any comments??

[back2basics]

Hi I am b2b's girlfriend, I am 130 lbs, lenght 5'7 ,BF 22.0% and I am working out for +/- 4 years only the last year very serious.. results were thus far very satisfying I am now looking to get extra knowledge from advanced atletes.
My first question is this:
This is currently my maintenance diet. I was wondering if you have any comments/ suggestions...

meal 1/ Breakfast:
Protein shake
Yoghurt 200 ml
1 Cracker
Cheese 10 grams
1 Tablespoon Hemp seed oil
1 Orange
1 Kiwi
Total prot. 35 gr,carbs 50 gr, fat 22.5gr

Meal 2:
Cheesecake 250 gr +wey protein.
1 slice br. bread with peanutbutter
Totals: prot 35 carbs 23.5 fat 5.61

Meal 3:
80 gr boiled chicken filet
or 100 gr canned tuna (waterbased)

totals: prot 20-25, carbs 0.5 fat 3

Meal 4:

1 slice br.bread
250 gr cheesecake + whey protein
totals: prot 35, carbs 25, fat 1
Meal 5:
Post workout
1 weyprotein shake
totals prot 35 carbs 4, fat <1

Meal 6:
Fish or meat 100 gr
200 gr veggies
150 gr potatoe or 100 gr rice
totals: prot 20-25, carbs 75 gr fat <4

Meal 7
before bed
protein shake.

totals protein 190-210, carbs <185, fat <46

In about two or three weeks I want to build up (with test prop.) some lean mass. and I will replace the 2 Br. Bread for rice with boiled chicken filet and veggies. How much should I take. I was thinking of 100 grams. I'll up the protein to 220-240 gr.Will this be sufficient??

Be strong, stand with the strong, but stand for the weak.

B2B

[archive_HULK1550]

To be very brief, diet looks okay. (diets can always be made better) you can adjust according to goals and progress. but you are going to want to change you choice of gear on this one. im sure others will agree and chyme in with solutions for you.

1stRule: Show Up!
2nd Rule: Squat!

[FitnessBlond]

If your a girl, the mass you build with test prop alone wont be lean. I also think that 220-240 gr of protein is alot. Your body will not use it all to build muscle. In my opinion. I find that in this area everyone's body works different. You have to try different things until you find what works for you.

"The only real squat is a deep squat"

[archive_FitnessChick]

Personally I would change quite a bit there.......However, I agree on the quantity of protein you are consuming...1.5 to 2 gms of protein per pound of bw is ideal, so that you have dead on.

First off, why not use better carb choices...instead of all that misc. carbs for breakfast, why not take in some oatmeal or wheat toast.....it's understandable that this is just a maitnance diet, and adding some fruits and misc. snack foods is okay, but why not maximize your caloric intake by getting foods that are nutritionally sound. For example, meal 2~cheesecake??? Wy not get in a good solid meal and nix the shake~ or use a MRP(not just whey) and get rid of the cheesecake.....it's okay to have something like that once in awhile, but everyday? Not the best thing to do....meal # 3 looks good, but add some carbs~this is a maitnance diet.....how about some green leafy veggies and some whole wheat pasta or a sweet potato, or some rice.....your optionas are endless if you aren't dieting...again your next meal....cheesecake again????? Why???? You want good quality sources of protein and carbs....just because some type of food meets the caloric values you are looking for doesn't mean it's the best choice for you...meal 6 & 7 look alright......
As far as using test prop, I think there are MUCH better choices out there....why are you using that?
Hope this helps a little bit, and if you need any more asst', happy to help!

[archive_Iron God]

Its a great maintenance diet if you want to maintain 22% bf or more

[back2basics]

I want to build up some extra muscle now and I will cut just before the summer. Last summer I lost 8% with the help of a little anavar and yohimburn.. I am gonna try that again.
The reason why I’d like to do test is because I’ve used it before (last november, dosage 25-35mg a week ) and I liked it very much. I ‘ve put on almost 4 pounds and my bodyfat is quite the same just a little fat on the thighs,...thats my weak point. I’ve tried both OX and prop and strangely I’ve much less side effects on the test than on the Ox ( bloat, less mood changes..)
I am aware its better to cut now with 22 % BF and to build up afterwards..but is at the moment hard to combine with work that I don't like, but have to do for graduation. And I can’t do cardio in the morning!! And I get motivated better if I build up and with that extra muscle to cut afterwards.
And what other choices of gear is recommended?? I've also been reading posts of primo but the overal conclusion was quite some sides compared to what you gain. And winstrol is harsh on cholesterol levels...
I am also quite sensitive to sides such as water retention, raspy-ish (spelling??)voice, a little darker body hair now and then. So I'd like to do some AS in a small dosage with result..don’t have to be spectacular at once... just step by step.
Thanks for the reply’s so far!!! With the information you gave me I am gonna adjust my diet. I will post it soon!!
Miss B2B
Be strong, stand with the strong, but stand for the weak.

B2B

[archive_NubianBeauty]

What brand of Ox was it? I'm quite sure you know there are MANY fakes! Did you have it tested? You should have had minimal sides with Ox. I have ZERO sides with it.

[back2basics]

I used spanish generics...they were tested on this board....
Miss B2B
Be strong, stand with the strong, but stand for the weak.

B2B