My 2nd cycle/Diet set for August 13th.

[Damienm05]

Stats:
- 24 yo
- 6'1" tall
- 207 lbs.
- 9% bf - Going as low as possible for 1st pin
- 5 years training
- 3738 TDEE - Using a lower multiplier than usual as I will be starting grad school and doing very little exercise beyond the gym.

Split:
- Monday: Chest, cardio
- Tuesday: Back, cardio
- Wednesday: Legs
- Thursday: Arms, cardio
- Friday: Shoulders, cardio
- Saturday: Core/Abs, cardio
- Sunday: Play sports only.
- Cardo: PWO, 45 minutes at 65% of max HR. Stairs or Full-Incline on the mill.

Goal:
- Maintain 7-9% while adding as much LBM as possible

Cycle:
- Weeks 1-10: 500 mg test e/wk
- Weeks 8-12: 50mg oral winstrol /ed
- Weeks 12-16: Nolva/clomid PCT
- A-dex @ .5mg/e3d (may not run it at all)

Notes:
- Unspecified mixed vegetables are roasted brocolli, cauliflower, zuchinni, yellow squash, mushrooms, and eggplant with minimal red onion and garlic. For this side-dish and other vegetable sides, I am not including macros for as I'm of the mindset that the carbohydrate count is mainly derived of fiber and any calories are negated in digestion.
- 12 Udo's 3/6/9 capsules are eaten throughout the day. 12g of fat, 8 of which are Omega-3.
- Sweet potatoes are roasted, then mashed and divided into containers as such. That's why portions are in cups not ounces or potato size.

Meal 1 - 6:30 AM

2 whole Omega-3 eggs 12/0/9/140
1 cup Liquid Egg Whites 24/0/0/120
1 cup steel cut oats 12/54/5/310

Total: 48/54/14/570

Meal 2 - 9:00 AM

8 oz. Chicken breast 46/0/3/200
1 cup french lentils 14/40/1/230
1 cup mixed vegetables

Total: 60/40/4/430

Meal 3 - 11:00 AM

8 oz. Bison Sirloin 48/0/5/240
1 cup sweet potato 5/58/0/260

Total: 53/58/5/500

Meal 4 - 2:30 PM (Pre-Workout)

8 oz. Flank Steak 48/0/15/340
1.5 cup sweet potato 7/88/1/390
10 large straws, Asparagus

Total: 55/88/16/740

Meal 5 - 5:30 PM (Post-Workout)

2 scoops whey 40/4/1/190
1 cup quick oats 10/53/5/300

Total: 50/57/6/490

Meal 6 - 6:30 PM

8 oz. Tilapia 42/0/2/186
1 cup Basmati rice 4/45/0/205
1 cup mixed vegetables

Total: 46/45/2/391

Meal 7 - 8:30 PM

6 oz. Sockeye Salmon 37/0/11/285
1 tablespoon EVOO 0/0/14/120
1 cup Brussels Sprouts

Total: 37/0/26/405

Meal 8 - 11:00 PM (Bed)

2 scoops ON Casein 48/4/3/230
2 Tbspn. Organic PB 7/6/17/190
1 Tspn. Flax oil 0/0/5/45

Total: 55/10/25/465


Daily Totals: 402/345/110/4131

[Damienm05]

Looking for suggestions and advice. I know that protein is high but I was weary to add more carbs/fats in creating the caloric surplus I was looking for. I also hear that 500 mg/wk of test drastically improves protein synthesis but have no evidence.

[Damienm05]

Edited. Swapped basmati rice in as my PPWO carb.

[Phate]

Stats:
- 24 yo
- 6'1" tall
- 207 lbs.
- 9% bf - Going as low as possible for 1st pin
- 5 years training
- 3738 TDEE - Using a lower multiplier than usual as I will be starting grad school and doing very little exercise beyond the gym.

Split:
- Monday: Chest, cardio
- Tuesday: Back, cardio
- Wednesday: Legs
- Thursday: Arms, cardio
- Friday: Shoulders, cardio
- Saturday: Core/Abs, cardio
- Sunday: Play sports only.
- Cardo: PWO, 45 minutes at 65% of max HR. Stairs or Full-Incline on the mill.

Goal:
- Maintain 7-9% while adding as much LBM as possible

Cycle:
- Weeks 1-10: 500 mg test e/wk
- Weeks 8-12: 50mg oral winstrol /ed
- Weeks 12-16: Nolva/clomid PCT
- A-dex @ .5mg/e3d (may not run it at all)

Notes:
- Unspecified mixed vegetables are roasted brocolli, cauliflower, zuchinni, yellow squash, mushrooms, and eggplant with minimal red onion and garlic. For this side-dish and other vegetable sides, I am not including macros for as I'm of the mindset that the carbohydrate count is mainly derived of fiber and any calories are negated in digestion.
- 12 Udo's 3/6/9 capsules are eaten throughout the day. 12g of fat, 8 of which are Omega-3.
- Sweet potatoes are roasted, then mashed and divided into containers as such. That's why portions are in cups not ounces or potato size.

Meal 1 - 6:30 AM

2 whole Omega-3 eggs 12/0/9/140
1 cup Liquid Egg Whites 24/0/0/120
1 cup steel cut oats 12/54/5/310

Total: 48/54/14/570

Meal 2 - 9:00 AM

8 oz. Chicken breast 46/0/3/200
1 cup french lentils 14/40/1/230
1 cup mixed vegetables

Total: 60/40/4/430

Meal 3 - 11:00 AM

8 oz. Bison Sirloin 48/0/5/240
1 cup sweet potato 5/58/0/260

Total: 53/58/5/500

Meal 4 - 2:30 PM (Pre-Workout)

8 oz. Flank Steak 48/0/15/340
1.5 cup sweet potato 7/88/1/390
10 large straws, Asparagus

Total: 55/88/16/740

Meal 5 - 5:30 PM (Post-Workout)

2 scoops whey 40/4/1/190
1 cup quick oats 10/53/5/300

Total: 50/57/6/490

Meal 6 - 6:30 PM

8 oz. Tilapia 42/0/2/186
1 cup Basmati rice 4/45/0/205
1 cup mixed vegetables

Total: 46/45/2/391

Meal 7 - 8:30 PM

6 oz. Sockeye Salmon 37/0/11/285
1 tablespoon EVOO 0/0/14/120
1 cup Brussels Sprouts

Total: 37/0/26/405

Meal 8 - 11:00 PM (Bed)

2 scoops ON Casein 48/4/3/230
2 Tbspn. Organic PB 7/6/17/190
1 Tspn. Flax oil 0/0/5/45

Total: 55/10/25/465


Daily Totals: 402/345/110/4131

Diet is really well written, little things here and there but it's a really good set-up IMHO

if you want to get in-depth we can but i like it

[Damienm05]

Diet is really well written, little things here and there but it's a really good set-up IMHO

if you want to get in-depth we can but i like it

Thanks. I would like to go deep, I've got everything riding on this bad boy.

[gbrice75]

Listen kid, your diet looks like complete $hit. Also based on your stats, i'd guess you've never stepped foot into a gym. You need to start from scratch and completely redo your diet, then post it up here when you're serious...

Ok, for real - your diet looks great bro! It's funny to see you adding all the carbs back in right around the time i'm looking to you for help with dropping almost all of mine out of my pending cut diet. Honestly I don't love the carbs in meal 6 (having them that late I mean), but I do understand it's your PPWO meal so it's important, and afterall this isn't a cut diet. However, if you find you're unable to maintain your BF%, this would be the first thing i'd drop. Looks great bro, looking forward to seeing your results!

[Damienm05]

Listen kid, your diet looks like complete $hit. Also based on your stats, i'd guess you've never stepped foot into a gym. You need to start from scratch and completely redo your diet, then post it up here when you're serious...

Honestly I don't love the carbs in meal 6 (having them that late I mean), but I do understand it's your PPWO meal so it's important, and afterall this isn't a cut diet. However, if you find you're unable to maintain your BF%, this would be the first thing i'd drop.

I swear i've been reading. this shits confusing. is italian bread a good carb for pre-workout?

Been losing sleep over the same thing. As you may know, I've never really done carbs after 5:00 PM as a general rule. Was considering going pro/fat only for this meal but I'm thinking my workouts will be pretty ridiculously intense on the sauce, followed by PWO cardio. Good advice, thinkin' I'll keep a close eye on my abdominal definition in the early weeks and look to drop it. Of course, the water retention may make that hard. F*ck i hate planning a new diet.

[gbrice75]

I swear i've been reading. this shits confusing. is italian bread a good carb for pre-workout?

Been losing sleep over the same thing. As you may know, I've never really done carbs after 5:00 PM as a general rule. Was considering going pro/fat only for this meal but I'm thinking my workouts will be pretty ridiculously intense on the sauce, followed by PWO cardio. Good advice, thinkin' I'll keep a close eye on my abdominal definition in the early weeks and look to drop it. Of course, the water retention may make that hard. F*ck i hate planning a new diet.

I seem to be planning a new diet every month, so I feel your pain!

At 9% BF, I think you'll be ok with the 6pm carbs, or at the very least it should be much easier for you to keep a close eye and notice very minute changes vs. somebody like me at 15% + where it just ALL looks like fat!

Good point about the water retention; that probably will make it a bit more difficult to get a true reading on.... but maybe you should think about running the Adex .25mg EOD to help keep that in check - that's what i did the 1st 4 weeks of my cycle since I was kickstarting with dbol . I had no noticeable water retention, but then again I have reason to believe the dbol was bunk, so...

Anyway, I think this diet is gonna work really nicely for you. I wish you'd get some pics up already, would love to see before and afters. At 6'1 207 and 9%, you gotta be looking pretty good as it is. You're gonna come outta this cycle a beast!!!

[Phate]

Thanks. I would like to go deep, I've got everything riding on this bad boy.

are you going to prime for the cycle?

[gbrice75]

PS - will this be your first cycle?

[Damienm05]

are you going to prime for the cycle?

Ran Palumbo Keto for 4-weeks with clen in June. Since then, I've been slowly re-integrating carbs completely. Upon reaching 350g per day at the end of this week, I'll begin cycling them at 20, 20, 50, 450, repeat until Cycle begins. Would you consider this a prime? My goal is to create an almost permanent effect of glycogen super-compensation at the start of the cycle but I'm honestly just "winging it". So, advice is appreciated.

[Damienm05]

Anyway, I think this diet is gonna work really nicely for you. I wish you'd get some pics up already, would love to see before and afters. At 6'1 207 and 9%, you gotta be looking pretty good as it is. You're gonna come outta this cycle a beast!!!

Your faith is much appreciated kind sir. I must say, i've been looking and feeling really good lately but my chest, especially since the injury, is just lagging so far behind. It's embarrassing. Of course, I'm hoping to change that and have some serious afters up!

[Damienm05]

PS - will this be your first cycle?

Nope. Ran first cycle November of 2009. Test E only 500 mg/wk for 12 weeks. Gained 25 lbs. and kept a lot of it. Ran a very low-carb diet (150g per day with 140g fat) and super high-pro. I'm not expecting to blow up like that again but I'm hoping for a solid 15 lb. gain with this diet.