Help with diet and preparation for my first cycle?

[jp1974]

I've asked a couple questions and have received really helpful responses. Thanks guys. My stats are:

34
5'9
168 lbs
18% bf

I'm prepping for my first cycle and I want to get to 13-14% bf before I start my first cycle in 4 weeks. I've been training regularly and eating healthy for a couple years now, but having difficulties getting below 18% bf. So I've decided to get more systematic and plan my diet exactly. In the last week I've been very regimented about my diet. I'm gonna post the breakdowns here:

Breakfast 162 cal 1.3g fat 19.0g carbs 16.8g protein
Snack #1 374 cal 8.8g fat 39.6g carbs 38.3g protein
Lunch 477 cal 13.8g fat 60.5g carbs 26.2g protein
Snack #2 261 cal 14.3g fat 28.6g carbs 4.8g protein
Dinner 588 cal 35.1g fat 28.2g carbs 36.4g protein
Snack #3 351 cal 7.1g fat 38.3g carbs 37.7g protein
Total Calories 2213
Percentage of Calories
80.4g 33% Fat
214.2g 39% Carbs
160.2g 29% Protein

This is just one day, but give or take 5-10 g here or there and + or - 100 calories it's representative. I have also increased my cardio to 20 mins of cardio when I wake up 6x a week and do 45 mins of muscle exhaustion weight training 5x a week followed by another 20 mins of light cardio.

I want to drop 5% body fat in the next 4 weeks. I only have a short window in which to do my 12 week cycle based on my travel schedule. Is my bf drop a realistic goal based on the above? And if not, what should I tweak. Thanks!

[Mammon]

http://forums.steroid.com/showthread.php?t=378104

[jp1974]

Guys, I know this is a repeat thread, but could you answer here instead of the other. It's corrupt on my laptop somehow... And I can't read the replies to the old thread which asks the same question. Thanks!

[CHUCKYthentic]

thats wierd. heres what i wrote on the last 1

what do you have planned for pct?
you need to at least double your protein and carb intake
go check out the diet forum there is some great examples in there

below is something very useful that Phate has posted several times in the past

first thing, you need to know how many calories your body burns on a daily basis, why? because without knowing that you can't even begin to figure out how many calories you need to eat to lose/gain or do whatever

this formula will give you your basal metabolic rate, which is basically a measure of the amount of calories your body would burn if you stayed in bed all day and did nothing

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



once you have that number, 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

[jp1974]

Thanks C... The calculation results in calorie needs of 2763. Do I really need to double my carbs and protein even though I'm NOT on a cycle and just prepping (i.e. reducing fat %?).

I know that when I start the cycle I'll have to follow a doubled protein and carb intake from the diet breakdown that I posted in my first submission to this thread... But, in preparation and trying to reduce my bf is it still necessary to double? Also, as I'm trying to lose bf %, should I eat less than the 2763 calories that are required from the calorie needs calculation you gave me?

[jp1974]

Also, based on my workout routine posted in the first submission, I used a 1.55 BMR multiplier. Does that sound right to you?

[CHUCKYthentic]

Also, based on my workout routine posted in the first submission, I used a 1.55 BMR multiplier. Does that sound right to you?

ya that works

and ya why not start upping your intake already?
food is what is going to make you grow not AAS. i think you could put on more gains naturally if you eat right, but im sure that is out of the question at this point. ya you def need to up your intake. trust me when i came here i got some diet advice and it helped a ton!

[jp1974]

As for pct... The Novice I cycle posted on this site:

http://www.steroid.com/novicecycle1.php

Didn't have a recommended pct. It said to keep on hand if needed. I wasn't going to buy any as the posted cycle seemed to imply that it wasn't really necessary, but will order if the general consensus on here is I need and someone offers up a suggestion of what I need to purchase.

[CHUCKYthentic]

if Phate is around he can give you some great diet advice. i think he is a nutritionist or some crap hahaha

Phate?????...............

[jp1974]

ok, i don't wanna get fat! and that seems like a lot of carbs, but i'll take your advice and double carbs and protein and i guess add about 500 more calories to my diet. but, you really think with this diet i'll actually lose fat? it seems like it's more than i've ever eaten and i'll likely gain weight...

[CHUCKYthentic]

im pretty sure those cycles are pretty outdated, but what you are proposing should be fine
cant go wrong with a test only cycle but a dbol kicker will give you great gains, keep an eye on that blood pressure w dbol

as for pct there are soooo many suggested ways to run it out there. check out the PCT forums stickies

get an AI (aromatose inhibitor) to have on hand during your cycle in case any signs of gyno pop up or even if you get bloated. Id recommend arimidex. if you do use the AI during your cycle you wont need it for pct. run it at .25mg EOD if symptoms arise
i suggest this nolvadex/clomid protocal

week 1: clomid 100mg ED nolva 40 mg ED
week 2-4: clomid 50mg ED nolva 20mg ED

[CHUCKYthentic]

ok, i don't wanna get fat! and that seems like a lot of carbs, but i'll take your advice and double carbs and protein and i guess add about 500 more calories to my diet. but, you really think with this diet i'll actually lose fat? it seems like it's more than i've ever eaten and i'll likely gain weight...

well you have to eat good carbs bro. ya if you eat bad carbs you can get fat. you need carbs for fuel and especially in bulking diets. if you keep up on your training good you will not get fat but you gota work out hard

[jp1974]

i'm not bulking right now. i'm preparing for my cycle and am not yet on my cycle. i want to drop body fat and after everything i have read the way to do that is eat high protein and a modest amount of carbs, but keep calorie intake below what i use. so now i'm more confused as you seem to think my calorie intake should be high and carbs (good carbs) should be much higher than 40% of my caloric intake.

p.s. Just as fyi 85% of my carbs are quinoa, wheat bread and corn tortillas so not chips and cakes :-)

[jp1974]

the other 15% are in milk and my protein shakes...

[CHUCKYthentic]

oh alright i was under the impression you were looking to bulk. well if you re just looking for lean mass you still should up you protein in take, carbs can stay where they are

[CHUCKYthentic]

i just went back and read the other post and realized you said your main concern right now is your prep leading up to your cycle, excuse my ignorance bro

ya just keep hitting the gym and cardio like a mad man and keep up with a good diet. im in between cycles right now and was trying to get my bf% to about 10-11% and i cut my carbs to 150-200g a day! ive went from 15% to now 13%. been going at this for about 4 weeks now. i weigh about 203 right now too

[jp1974]

ok, so my original diet and exercise breakdown will help me drop bf?

[jp1974]

chuckythentic, mind my asking what your sample diet breakdown is and how often you workout with weight training and cardio routine?

also, the caloric intake calculation formula you gave me is for when i'm on a cycle, right?

[CHUCKYthentic]

if it is working for you now then it can help yes. if anything, you can drop your carb intake and up your protein

[jp1974]

i'm only on week one of my new diet, which is why i'm on here. and because i'm only on week 1, i don't know if it's working and am hoping that someone can offer advice on if it WILL work... as i have to start my cycle in 4 weeks and want to get my bf to as low as possible in the 4 weeks i have to prepare for the cycle. C, i know you're trying to help and i appreciate it, but i think you keep misreading my post and what i'm asking advice for...

[jp1974]

anyone else have an opinion? and C, i'm gonna drop my carbs below 200 a day and i'll up my protein some too. thanks for responding to all my questions...

[CHUCKYthentic]

you can that caloric intake on or off cycle, it just shows you what proper amount of calories one would take in for an active person
my diet varies, as does cardio. i like to work out 5-6x per week
right now like i said im in the process of cutting some body fat

my diet right now is roughly this
730 am: 6 egg whites, 1.5 oz of oatmeal (sometimes with a banana)
10am: snack- peanut butter banana sandwhich on multi-grain bread
1230pm: 8-10 oz chicken breast with veggie or salad and 1/2 cup brown rice
230pm: trail mix with raisins
300pm:workout
500pm:PWO shake
600pm: two 8-10oz chicken breasts or a white fish with a veggie
1000pm: egg whites and a fruit with (changes here) sometimes cottage cheese, peanut butter, trail mix, salad or a casein protein shake before bed

now when i am bulking, i add about 2 meals to that that are similar to the chicken rice and veggies, will throw in a steak or fish. my carb intake is higher too

[CHUCKYthentic]

i had a very rough time in the beginning with this diet man, i had no energy and my body wasnt use to the low amount of carbs. i started at about 207, now i flucuate btwn 200 and 203. oh and i throw in a cheat day during the week where i load up on pizza or mexican food haha
since ur only 168, you should have no problem dropping your carbs low

[CHUCKYthentic]

ya sorry man im not a diet pro. post up your diet in the diet forum and hopefully someone like Phate can help you out, that will be your best bet
good luck man keep us posted

[jp1974]

good suggestion will do...