Diet

[Praetorian]

Looking for a little critique as I get ready to start in about 1 month. My diet will consist 6 meals a day the minimum to sustain LBM is 3,786 calories a day, 90 grams fat, 450 grams protein and 401 grams carbs. Stats are 6'3" 238, 38yrs old 12% BF (and still working on lowering it Thanks Tyrone).

Breakfast:
Malt O Meal or Oatmeal 9tbsp
6 egg whites or 6oz of fat free cottage cheese
1 scoop protein
8oz skim milk
1tbsp flaxseed

Snack (also post workout)
2 scoops protein
12 ozGrape Juice
6oz banana

Lunch
12 oz Top sirloin
5oz baked potatoe
6oz of brocholi or green beans

Snack
Whole wheat tortillas
7oz of 99% lean turkey breast
1/2 c when dry Whole grain brown rice

Workout - immediately following
2 scoops protein
12 ozGrape Juice
1 scoop glutemine
1scoop BCAA
1 scoop creatine
6oz banana

Dinner
7oz of chicken breast
5oz sweet potato
6oz of broch or green bean

Snack
2 scoops protein
8oz skim milk
6oz banana

At least 1 gallon to 1 1/2 gallons of water a day.

The workout I will post later since this is a little long but it's broken down in a 3 week rotation; 1st week Heavy with 3 min intervals between sets, 2nd week details and high reps with 1 minute rest between sets and 3rd week shockk week doing super sets and drop sets with 1 1/2 minute rest inbetween sets.

[Muscleman12345]

what exactly are you starting in 1 month? cutting cycle, bulking cycle? give the details.. also, i don't mean to be critical, but based on your picture, you are not at 12% bf. dont' get me wrong, you are in fantastic shape for 38 years old, but that isn't 12%, calipers are usually wrong up to 3 percent. i would say slim down about 10-15 pounds of fat before starting whichever cycle, it will make your results better. also, 3700 calories for someone who is 6'3 238 is not nearly enough, especially if you plan on doing a bulking cycle

[rossalini]

rmnivs243...if you got time, can you post your stats and diet?

[Praetorian]

Wks 1-5 d-bol 40 mgs a day
Wks 1-14 Test E 750mg week
Wks 1-12 EQ 500 mg a week

Week 16 PCT Clomid/Nolva

The body fat I had done @ the gym by a "trainer" (and I use that term loosely, l live in the land of commercialized gyms and I don't want to travel an hour for a different gym) and I was a little curious about that as well since I know where they do the measurments but the overall calculations I'm not sure and I thought I had a little extra on the sides. Genetic wise I've been pretty lucky metabolism has slowed down a ton in the last year and between that and a promotion (behind a desk now) I've been battling that's why I've got my calorie intake at the point it is right now trying to lose a little of the pudge, when I start I plan on adding another 1000 - 1500 calories to the diet so, I hope to lose the lbs by the month timeframe.