12 week cutting cycle/diet

[determined1978]

I am starting a cycle of andropen , masteron , and winny pretty soon, and wanted to see if everyone thought my diet was ok. I am 31, 6'1, 190lbs, around 10.5% bf. Cardio is done 5 days a week, low intensity for at least 30 mins. I also will be using clen .

5:00 Hemo rage pre workout
5:15 workout
7:00 6 egg whites, 2 whole eggs, 3 omega 3,6,9 capsules(fat caps), 1 c oats
9:30 50 g whey isolate, 1/2 cup oats
12:00 8oz grilled or baked chicken, med. sweet pat., 1 cup green beans, 3 fat caps
3:00 50 g whey isolate, 1 tbs nat. pnb
6:00 8oz chicken, 1 cup green beans, 1 slice of wheat bread, 3 fat caps
9:00 40g slow digesting protein, 1 tbs nat pnb

[mg1228]

need ur tdee, goals, and macros for each meal----if thats u in the avi ur higher than 10%--more like 14-15

[over812]

You're going to use the clen while your on cycle?

[determined1978]

yes is that a bad idea?

[determined1978]

that is me in the avatar, but i have lost some since that pic, what is tdee?

[over812]

Most folks use clen before cycle to help get their bf% down. It just seems like you're going to have a lot going on. IMO

[over812]

Check out some of mg's posts in the diet section for the lowdown on your tdee and diet info.

[FireGuy]

that is me in the avatar, but i have lost some since that pic, what is tdee?

Total Daily Energy Expenditure. At first glance I would say your calories look a bit low. Repost with macro totals for better/specific advice.

[determined1978]

ok ill work on that tomorrow, thanks guys

[determined1978]

could someone post a link to a good diet, I think im on the right track, just need some critiqueing

[mg1228]

need to know ur tdee---use the info below to figure it---also need macros for each meal

make sure u watch the videos at the bottom---imo theyre a must for everyone wanting to learn how to eat



if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...


Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

Milos Sarcev "Secret of the Pro's" on Nutrition

So you wanna learn how to Diet?


You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience....

[metski]

wow great post mg
thanks for effort
im saving it in word file.

[determined1978]

Thank u very much, ill get all that figured up today sometime

[mg1228]

wow great post mg
thanks for effort
im saving it in word file.

i got it saved too---its actually a post an old member used---im too lazy for that

[determined1978]

ok, im going to take a stab at all of this:

5 am
pre w/o-pro/fat/cal/carb
hemo rage:0/0/42/10.5

5:30 workout

7 am pro/fat/cal/carb
6 egg whites
2 whole eggs
1 c oatmeal
3 omega 3 6 9 caps
40.3/17.1/421/27.6

9:30 am
2 scoops whey islolate with water
50/0/206/2

12:00 lunch
5 chicken fingers baked or grilled

[determined1978]

ok, im going to take a stab at all of this:

5 am
pre w/o-pro/fat/cal/carb
hemo rage:0/0/42/10.5

5:30 workout

7 am pro/fat/cal/carb
6 egg whites
2 whole eggs
1 c oatmeal
3 omega 3 6 9 caps
40.3/17.1/421/27.6

9:30 am
2 scoops whey islolate with water
1/2 c oatmeal
53/1.2/278.5/14.7

12:00 lunch
5 chicken fingers baked or grilled
med. sweet pat.
1 c green beans
3 fat caps
34.5/16/573/47.6

3:00 pm
2 scoops whey isolate with water
1 tbs. nat. pnb
53.5/9.5/301/4.5

6:00
5 chicken fingers
1 c green beans
3 fat caps
30.9/18/361/10.7

9:00
2 scoops slow digesting protein
1 tbs nat pnb
49/9.5/315/7.5

daily totals:
protein:262.1g
fat:71.3g
cal.2291
carbs:123.1

[determined1978]

ok BMR is 1934.85, tdee is 2999, so it looks as if my daily total calories are low, i should be eating around 2500 cal, right?

[determined1978]

i am 31, 6'1, 185 lbs, dont really know about the bf, here is a pic, see what u think. My cycle is 12 weeks.

Andropen 275 2 cc's a week
masteron eth. 100mg eod
winny 50mg ed, last 4 weeks
clen 2 weeks on 2 off through cycle
pct: clomid and novadex
Goals: to gain some mass, and get ripped as possible, and down to at least 8% bf, ideally 6, i wish
weight training is:
Mon- upper chest/shoulders/ 30mins low int. cardio
tues.-legs/abs/low int. cardio
wed, i hr low int. cardio
thurs.-lower chest/triceps/ 30 mins. low int. cardio
fri.- back/ legs/ abs/30 mins low int. cardio

[mg1228]

ok, im going to take a stab at all of this:

5 am
pre w/o-pro/fat/cal/carbdont know what this is--but drop it and do 2sc whey and 1/2 cup oats with water and splenda
hemo rage:0/0/42/10.5

5:30 workout

7 am pro/fat/cal/carbdo this an hr after pwo meal below
6 egg whitesgood
2 whole eggs
1 c oatmealcheck macros--1 cup oatmeal should b 54 carbs
3 omega 3 6 9 caps
40.3/17.1/421/27.6

9:30 am
2 scoops whey islolate with waterdo this immediately pwo
1/2 c oatmeal1/2 cup oatmeal--27 carbs
53/1.2/278.5/14.7

12:00 lunch
5 chicken fingers baked or grilledgood but check macros--fat seems high for chicken
med. sweet pat.
1 c green beans
3 fat caps
34.5/16/573/47.6

3:00 pm
2 scoops whey isolate with waterdrop this and do packet of tuna or other lean protein---no need for shake
1 tbs. nat. pnb
53.5/9.5/301/4.5

6:00
5 chicken fingersagain check macros---
1 c green beans
3 fat caps
30.9/18/361/10.7

9:00
2 scoops slow digesting proteinmake this casein if it aint
1 tbs nat pnb
49/9.5/315/7.5

daily totals:
protein:262.1g
fat:71.3g
cal.2291
carbs:123.1

see bold above---not sure what chicken fingers are but if they got that much fat do chicken breast instead

make those changes and see what the totals come up too

this is strangely similar to my exact diet

[determined1978]

Hemo rage is a pre workout drink, like no explode. Carbs are off on the oatmeal
. Chicken fingers are just chicken strips. I wasn't eating anything before my workout because I wanted to do my cardio on an empty stomach, but if that's hurting me let me know. Thanks for your help

[determined1978]

Is canned chicken OK instead of the tuna? Don't really like tuna, I didn't know if it would have too much sodium in it.

[mg1228]

Hemo rage is a pre workout drink, like no explode. Carbs are off on the oatmeal
. Chicken fingers are just chicken strips. I wasn't eating anything before my workout because I wanted to do my cardio on an empty stomach, but if that's hurting me let me know. Thanks for your help

u can keep the drink i guess but still add the meal---

the fat is way off for chicken--re-check that

cardio is pwo, right? u dont wanna lift on empty stomach

if it is a cardio only day then empty stomach is ideal

[mg1228]

Is canned chicken OK instead of the tuna? Don't really like tuna, I didn't know if it would have too much sodium in it.

idk what canned chicken is---just do a different lean protein--beef,chicken breast, turkey breast, fish---just dont do a shake--ur body has to work harder to digest real food and the nutrients are better obviously

[determined1978]

What do u think bf% is? Is 12 weeks of this diet/ass cycle,enough to get me n the single digits?

[determined1978]

Realistically what should I expect?

[mg1228]

What do u think bf% is? Is 12 weeks of this diet/ass cycle,enough to get me n the single digits?

yes if u stick to it---but we still havent got ur diet straight yet---u need to recheck macros and make the changes i suggested then put up the new numbers

[determined1978]

ok ill work on that this weekend, thanks again for ur help. how does my workout look? I got some arimidex , liquid form, should I run .5 mg, eod, or ed, for sides, or use something else/

[determined1978]

could u also give me the best ab routine for getting those abs a little thicker? I currently do crunch machine, decline crunches with a 35lb plate behind the head, leg raises, and side lunges.

[mg1228]

could u also give me the best ab routine for getting those abs a little thicker? I currently do crunch machine, decline crunches with a 35lb plate behind the head, leg raises, and side lunges.

honestly--i dont even do abs

just keep the l-dex on hand in case u need it---or u could run it at .125mg ed

[determined1978]

ok heres the new numbersro/fat/carbs/cal

5am:
2scoops whey isolate
1/2c oats
55/3/29/242

5:30 am workout


7:00 am
6 egg whites
2 whole eggs
1 c oatmeal
3 omeaga 3 6 9 caps
45/14/54/570
because of work schedule i will have to eat this meal at 7


9:30
2 scoops whey isolate
1/2 c oatmeal
55/3/29/278


12:00pm
6oz chicken
med. sweet pat.
1 c green beans
3 omega caps
50.8/7/31.3/481


3:00
6oz chicken
1 tbs nat pnb
51.5/11/3/350


6:00
6oz chicken
1 c green beans
3 omega caps
49.5/7.5/7.5/345


9:00
2 scoops casin
1tbs nat pnb
49.5/11/7/330

totals:
protein:305.3
fat:56.5
carbs:160
cal:2596

protein went up 43g, fat down 14.8, carbs up 37, and cal. up 305. I was buying canned green beans, but today bought them out of the freezer section, canned had alot of sodium, frozen zero, so that is good.

is this better? Also do i follow the same diet on off days of sat. and sun.?

[mg1228]

ok heres the new numbersro/fat/carbs/cal

5am:
2scoops whey isolate
1/2c oats
55/3/29/242

5:30 am workout


7:00 am
6 egg whites
2 whole eggs
1 c oatmeal
3 omeaga 3 6 9 caps
45/14/54/570
because of work schedule i will have to eat this meal at 7


9:30
2 scoops whey isolateif ur doin this at work for convience--i understand--but try and do a packet of tuna instead--its easy--dont need a shake here
1/2 c oatmeal
55/3/29/278


12:00pm
6oz chicken
med. sweet pat.
1 c green beans
3 omega caps
50.8/7/31.3/481


3:00
6oz chicken
1 tbs nat pnb
51.5/11/3/350


6:00
6oz chicken
1 c green beans
3 omega caps
49.5/7.5/7.5/345


9:00
2 scoops casin
1tbs nat pnb
49.5/11/7/330

totals:
protein:305.3
fat:56.5
carbs:160
cal:2596

protein went up 43g, fat down 14.8, carbs up 37, and cal. up 305. I was buying canned green beans, but today bought them out of the freezer section, canned had alot of sodium, frozen zero, so that is good.

is this better? Also do i follow the same diet on off days of sat. and sun.?

if u werent on the gear id say drop the pwo meal on off days---but id keep it

looks good to me--good luck---keep us posted

[determined1978]

Followed this diet to a T today, only concern is I have really felt full and bloated. Is this the increase n carbs or protein. Is this normal, and OK?

[mg1228]

how many carbs were u eating bfore

[mg1228]

i know when i first started cutting at 2100 cals--i had to force myself to eat it all---its all very nutrient dense

[determined1978]

around 110-120 carbs before this diet

[mg1228]

yea u will b fine---give it a couple weeks

[determined1978]

ok, thanks alot for your help, ill keep you posted. Did my first shot this morning. 1cc of andropen , and 1 cc of masteron . Also 80 mcg's of clen .

[determined1978]

Is 300g or protein too much maybe for me? I feel full and bloated all the time. Overall cycle is going good though. I am almost two weeks in, shots have been great. Waiting on it to kick in!

[Damienm05]

The bloating is likely attributed to the cycle man. I know people were calling me out 4-days into my first cycle, saying things like, "have you gained weight?"
I was confused at first since I'd been eating clean! However, this prompted me to take some shirtless pictures and sure enough, my face and belly were much fuller than in my "before-cycle" pics.

[determined1978]

This is an updated pic, I am 4 weeks in, my profile pic is when I started 4 weeks ago, what yall think?