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  1. 03-28-2005, 10:23 PM #1
    AandF6969's Avatar
    AandF6969
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    AandF's getting RIPPED AS FUKK diet... critique please!

    Alright here's stats... 195 lbs, about 12% bf, 5'10.5"

    I've got 6 weeks to shed some bodyfat, I figure if I lose 2 lbs a week I'll drop approximately 5 or 6%bf. I'll be doing cardio 2-3 days per week in the AM on an empty stomach. 45 Mins on the treadmill at an incline, trying to keep my HR around 140.


    Before pics




    Lifting schedule -
    Day 1 - Shoulders/Traps
    Day 2 - Legs
    Day 3 - off
    Day 4 - Chest/Tri
    Day 5 - Back/Bi
    Day 6 - off
    repeat

    Supplements - Anavar 40mg ED starting in 2 days, Nolvadex 10mg ED, Multi, B12 (oral), B complex, Vitamin C, Glutamine at 15g ED, Taurine at 5g ED (To prevent cramps)

    DIET
    Non-cardio days -

    9:30 AM
    4 egg whites, 1 whole egg, 1 scoop protein, 1/2 cup oatmeal
    Pro - 48g Carbs - 31g Fat - 9g Calories - 390

    12:30 PM
    6 oz Chicken breast, 1 oz peanuts
    Pro - 59g Carbs - 5g Fat - 20g Calories - 440

    3:30 PM
    1 1/2 cans Tuna, 1 TBSB Olive Oil
    Pro - 48g Carbs - 0g Fat - 16g Calories - 415

    4:30 PM - 6:00 PM
    Workout

    6:00 PM
    PWO Shake... 50g Maltodextrin, 50g Dextrose, 2 scoops ON Whey
    Pro - 46g Carbs - 100g Fat - 3g Calories - 600

    8:00 PM
    PPWO... 6 oz Chicken breast, 1/2 cup oatmeal, small amt of corn or green beans
    Pro - 59g Carbs - 40g Fat - 6g Calories - 454

    10:30 PM
    Either 2 scoops ON or Salmon or Steak... if pro powder, add 1oz peanuts
    Pro - 50g Carbs - 3g Fat - 20g Calories - 380

    1:30 AM
    1 1/2 Cans Tuna, 1tbsb Olive Oil
    Pro - 48g Carbs - 0g Fat - 16g Calories - 415

    TOTALS
    Protein - 358g Carbs - 176g Fat - 89g Calories - 2937

    After totalling it all up, it looks like a lot of protein and carbs but the calories don't look TOO high... The reason I'm having 3 pro/carb and 4 pro/fat is because I'd like to build A LITTLE lean body mass from the anavar. I'll see how the morning cardio does at stripping fat off and if I need to drop a pro/fat meal I will.

    Cardio days will just switch meals 1 and 2

    Non-workout days will not have a PWO shake, so roughly 312g Protein, 76g carbs, 89g fat and 2341 Calories

    What do you guys think?
    Attached Thumbnails Attached Thumbnails Getting RIPPED AS FUKK diet... critique please!-100_0189.jpg  
    Last edited by AandF6969; 03-30-2005 at 01:44 AM.
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  2. 03-28-2005, 10:30 PM #2
    Blown_SC
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    Looks really good to me brother...

    I'm starting 40mg/day of var myself in a week... you may want to grab some Trib., Avena Sativa, and Milk thistle........

    Also, maybe some Leucine Pre and PWO....

    Good luck bro!
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  3. 03-28-2005, 10:33 PM #3
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    Quote Originally Posted by Blown_SC
    Looks really good to me brother...

    I'm starting 40mg/day of var myself in a week... you may want to grab some Trib., Avena Sativa, and Milk thistle........

    Also, maybe some Leucine Pre and PWO....

    Good luck bro!
    Thanks Bro... you don't think thats too many calories? Looks like an awful lot of protein but I'm sooooo scared to go catabolic. Definately a good suggestion on the Trib and Milk thistle... are you taking them throughout your Var or just PCT?
    Whats the benefit of Leucine?

    If you would, can you post your Var cycle, we should start a journal. Liquid or orals?
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  4. 03-28-2005, 10:47 PM #4
    Blown_SC
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    Quote Originally Posted by AandF6969
    Thanks Bro... you don't think thats too many calories? Looks like an awful lot of protein but I'm sooooo scared to go catabolic. Definately a good suggestion on the Trib and Milk thistle... are you taking them throughout your Var or just PCT?
    Whats the benefit of Leucine?

    If you would, can you PM me your Var cycle, we should start a journal. Liquid or orals?
    It is alot of cals, yes, but I think you should be fine IMO... if you're not cutting at those cals, cut them... but I see no problem in starting there...

    I'm sure the others will have some opinions of their own....

    Also, you're likely going to put a few lbs. of LBM too, not a bad thing...

    The benefits of Leucine are mainly that it stimulates protein synthesis, helps to provide greater exercise capacity and aids in recovery... (there have been some great posts by Nandi @ CEM about this, there is quite a bit in most whey proteins, but it's beneficial IMO to add some more... there are some good BCAA mixtures that include it... so it's easy to supp. with it)...

    You have a PM....
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  5. 03-28-2005, 11:02 PM #5
    SwoleCat
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    I would definitely be doing cardio far more than 3 times per week.

    ~SC~
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  6. 03-28-2005, 11:04 PM #6
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    Quote Originally Posted by SwoleCat
    I would definitely be doing cardio far more than 3 times per week.

    ~SC~
    Ahhh i was afraid of that!

    I'm adjusting my meals around my classes right now so I can hopefully hit it 5 times per week. Thanks swole. Good lord you're looking massive in your avatar, are you doing a lean bulk right now?
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  7. 03-28-2005, 11:07 PM #7
    SwoleCat
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    Thanks, nah, not doing a lean bulk, I was doing an "I don't give a sh*t, I'll eat anything that moves" diet for a bit.

    I'm actually cutting now, my first day today, I'm @ 260 and will be going down to about 225.

    Yeah, cardio 5-6 times per week (I am doing 7 w/double sessions on some days) would help your cause for sure.

    ~SC~
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  8. 03-28-2005, 11:09 PM #8
    Blown_SC
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    Quote Originally Posted by SwoleCat
    Thanks, nah, not doing a lean bulk, I was doing an "I don't give a sh*t, I'll eat anything that moves" diet for a bit.

    I'm actually cutting now, my first day today, I'm @ 260 and will be going down to about 225.

    Yeah, cardio 5-6 times per week (I am doing 7 w/double sessions on some days) would help your cause for sure.

    ~SC~
    How long are you fasting before your 2nd session later in the day, and what meal are you eating beforehand? I'm thinking of adding a second session myself...
    Again, sorry for the hijack .....
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  9. 03-28-2005, 11:11 PM #9
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    Quote Originally Posted by Blown_SC
    Again, sorry for the hijack .....
    WTF, start your own thread, A-hole!!
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  10. 03-28-2005, 11:14 PM #10
    SwoleCat
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    I do it around 5-6 p.m., 2.5 to 3 hours after my last meal. Never on a weight training day.

    ~SC~
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  11. 03-28-2005, 11:16 PM #11
    Blown_SC
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    Quote Originally Posted by SwoleCat
    I do it around 5-6 p.m., 2.5 to 3 hours after my last meal. Never on a weight training day.

    ~SC~
    Excellent... thanks. You've answered my 2 q's for the week within 10mins .......
    Quote Originally Posted by AandF6969
    WTF, start your own thread, A-hole!!
    I'm done! Thanks for the medium to work with!
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  12. 03-28-2005, 11:16 PM #12
    SwoleCat
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    Quote Originally Posted by Blown_SC
    Excellent... thanks. You've answered my 2 q's for the week within 10mins .......
    My fingers are fast tonight.

    Just ask my woman.

    ~SC~
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  13. 03-28-2005, 11:17 PM #13
    Blown_SC
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    Quote Originally Posted by SwoleCat
    My fingers are fast tonight.

    Just ask my woman.

    ~SC~
    That's not the only thing she said was fast........
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  14. 03-28-2005, 11:18 PM #14
    SwoleCat
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    Yeah, but fast as in piledriver!

    ~SC~
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  15. 03-28-2005, 11:26 PM #15
    KGBnine
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    Quote Originally Posted by Blown_SC
    That's not the only thing she said was fast........
    yikes!!


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  16. 03-29-2005, 05:20 AM #16
    drinu
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    why nolvadex if you are taking just var ??
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  17. 03-29-2005, 12:29 PM #17
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    Quote Originally Posted by drinu
    why nolvadex if you are taking just var ??
    I'm actually reconsidering this... I know Anavar has a POSSIBLITY of shutting you down (crossing my fingers) but I don't know if it aromatizes... anyone?

    I'm definately getting Trib and taking it 4g ED throughout.
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  18. 03-29-2005, 12:33 PM #18
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    To my knowledge, Var does NOT aromatize. Good luck....**** 2 cans of tuna at 1:30 in the AM....freaky deek
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  19. 03-29-2005, 12:34 PM #19
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    Quote Originally Posted by SwoleCat
    I do it around 5-6 p.m., 2.5 to 3 hours after my last meal. Never on a weight training day.

    ~SC~
    so u consume ur last meal of the day ~@3PM?! and go rest of dayw/o food or do you consume a fat/pro meal prior to bed?!
    otherwise ... can you say .. Hunger Pains?!
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  20. 03-29-2005, 12:37 PM #20
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    You listed your diet for non-cardio days. WHat about for cardio days?
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  21. 03-29-2005, 12:43 PM #21
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    Quote Originally Posted by West Coast All Star
    To my knowledge, Var does NOT aromatize. Good luck....**** 2 cans of tuna at 1:30 in the AM....freaky deek

    that


    is


    correct


    looking good A&F
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  22. 03-29-2005, 01:03 PM #22
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    Quote Originally Posted by taiboxa
    so u consume ur last meal of the day ~@3PM?! and go rest of dayw/o food or do you consume a fat/pro meal prior to bed?!
    otherwise ... can you say .. Hunger Pains?!
    I'm sure he eats a pro-fat afterwards and then possibly another one before bed... If there wasnt anything after 3 that would be SUUUPER catabolic.

    Quote Originally Posted by bad_man
    You listed your diet for non-cardio days. WHat about for cardio days?
    Basically cardio days will switch meals 1 and 2.
    Last edited by AandF6969; 03-29-2005 at 01:07 PM.
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  23. 03-29-2005, 04:41 PM #23
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    bizzzzzump
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  24. 03-29-2005, 05:04 PM #24
    SwoleCat
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    I meant my last meal BEFORE cardio, not the last meal of the day.

    U think I'm crazy???

    ~SC~
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  25. 03-30-2005, 09:53 PM #25
    Carguy
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    I think that diet is beautiful..... I would nix the corn at the evening meal tho.... greens.... broccoli, string beans, something green.
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  26. 03-30-2005, 10:05 PM #26
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    Looks good to me, i was also going to suggest you bump cardio up to 5-7x a week.
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  27. 03-30-2005, 10:12 PM #27
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    For how long?
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  28. 03-30-2005, 10:14 PM #28
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    Quote Originally Posted by The Massacre
    For how long?
    I'm doing this for 6-7 weeks.
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  29. 03-30-2005, 10:16 PM #29
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    No man, the cardio. Lol, Sorry I wasn't more specific I left my brain in the gym today.
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  30. 03-30-2005, 10:24 PM #30
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    Oh, I did it for 30 mins the first time and 45 last time... debating wether to make it an hour 3x per week or 45 mins 4x per week.
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  31. 03-30-2005, 10:26 PM #31
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    I'm on the same debate bro. Let me know what you decide maybe it'll influence me.
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  32. 03-30-2005, 10:29 PM #32
    Blown_SC
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    I'd do 45mins, 4days a week, at least........

    Stop being scared about losing muscle, if you eat right, you'll be fine....
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  33. 03-30-2005, 10:37 PM #33
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    Quote Originally Posted by Blown_SC
    I'd do 45mins, 4days a week, at least........

    Stop being scared about losing muscle, if you eat right, you'll be fine....
    You read my mind...lol
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  34. 03-31-2005, 12:37 AM #34
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    you shouldn't loose muscle while on VAR anyway... especially with a diet like that...
    Last edited by Jenseno9; 03-31-2005 at 12:39 AM.
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