2nd Cycle

[catfish]

First off I'm 30, 5'11" 185 lbs 20%bf, my diet is in check and I'm working out 3x a week, I'm proposing my second cycle in about a month and a half. My cycle history is a 10 week Test E only cycle with the appropriate PCT, I like the cycle only sides was back acne that I'm still dealing with. I've been looking at doing a sust 250 cycle, maybe a 750mg/week for 12 weeks sust only or maybe a 500mg/week for 12 weeks with 40mgs a day dbol for 4 weeks. What do you think? Any ideas or suggestions greatly appreciated...

[Phate]

with those stats your diet is nowhere near in check, post it in detail for critique

[catfish]

diet could use some work

write down everything you eat tomorrow and the amounts and macros for each meal and post it and i'll critique it for you

I didnt wanna wait till tomorrow so here it is,
2820 total calories
85g fat
156g carb
364 protein

I'm headin to bed so I'll get your info tomorrow, thanks again...

[T-MOS]

How long have you been off your first cycle? what were your stats before that one started? with your stats of 5'11 and ONLY 185 with a HIGH 20% Bodyfat, THAT is why we are thinking your diet is NOT what it needs to be.

at 5'11, you SHOULD be able to get to and maintain a weight of at least 200-210 with UNDER 15%

so at only 185 and 20% it would be good if we get your diet fixed up before you start another cycle.

Phate is one of our GREAT diet guru's, he can help you get things straight if you give him all the info he needs and are willing to change a few things in your diet

GOOD LUCK

[T-MOS]

board glitch !! how did my post end up as post 4????? should have been post 10....
oh well

wow, and this should have been post 11.........lololol

[catfish]

with those stats your diet is nowhere near in check, post it in detail for critique

4 egg whites, 2 cups oatmeal and musclemilk at 6:00 am
2 cans tuna, protein bar, v8 drink at 9:00 am
2 large turkey sandwiches on wheat, 2 cups salad with light Italian noon
workout
post workout shake
dinner usually chicken/steak/ground beef

My bf% right now is not at 20%, thats what I'm shooting for when I start my next cycle...

[DSM4Life]

Before you make your 2nd mistake, i mean cycle, listen to phate.

[catfish]

Before you make your 2nd mistake, i mean cycle, listen to phate.

I listen to everybody my man, that's what I'm doin here...

[Phate]

4 egg whites, 2 cups oatmeal and musclemilk at 6:00 am
2 cans tuna, protein bar, v8 drink at 9:00 am
2 large turkey sandwiches on wheat, 2 cups salad with light Italian noon
workout
post workout shake
dinner usually chicken/steak/ground beef

My bf% right now is not at 20%, thats what I'm shooting for when I start my next cycle...

diet could use some work

write down everything you eat tomorrow and the amounts and macros for each meal and post it and i'll critique it for you

[catfish]

Ok thanks

[catfish]

diet could use some work

write down everything you eat tomorrow and the amounts and macros for each meal and post it and i'll critique it for you

I posted what I ate today last night, did you get a chance to check it out??

I guess somehow this thread got all jacked up, I didnt do it...

[Phate]

I posted what I ate today last night, did you get a chance to check it out??

I guess somehow this thread got all jacked up, I didnt do it...

i don't see it

[catfish]

I didnt wanna wait till tomorrow so here it is,
2820 total calories
85g fat
156g carb
364 protein

I'm headin to bed so I'll get your info tomorrow, thanks again...

Here she be...

[catfish]

Bumpity bump...

[Phate]

Here she be...

i need all the meals, when you ate them, that type of thing, look at the format in the diet section

[catfish]

5 am 4 egg whites, 2 cups oatmeal,1 serving of muscle milk

9 am 1 can tuna, 10 pieces (2 servings) salami, v8 juice

noon 2 turkey sandwiches on wheat (6 servings turkey), 2 cups salad with 1 serving light Italian dressing

workout

post workout Isopure chocolate shake

6 pm 2.5 servings chicken breast, 2 cups salad with 1 serving light Italian dressing

9 pm 12 oz Isopure chocolate shake

[Phate]

5 am 4 egg whites, 2 cups oatmeal,1 serving of muscle milk
cut the MM, add 6 more egg whites
2cups pre or post cooking?
9 am 1 can tuna, 10 pieces (2 servings) salami, v8 juice
stats on the salami?
noon 2 turkey sandwiches on wheat (6 servings turkey), 2 cups salad with 1 serving light Italian dressing

workout

post workout Isopure chocolate shake
needs carbs 40g of complex carbs should be fine
6 pm 2.5 servings chicken breast, 2 cups salad with 1 serving light Italian dressing

9 pm 12 oz Isopure chocolate shake

i need macros for each meal as well, btw, isopure is useless before bed as it digests in around an hour, get some cottage cheese and nuts

[catfish]

Its pre packaged oatmeal and its 1 cup pre-cooked, the salami is 110 calories, 80 from fat, 9g total fat, 1g total carbs, 6g total protein, and 1 serving is 5 slices, let me work on my other stuff...

[catfish]

i need macros for each meal as well, btw, isopure is useless before bed as it digests in around an hour, get some cottage cheese and nuts

what do you recommend for a protein shake post workout and before bed?

[Phate]

Its pre packaged oatmeal and its 1 cup pre-cooked, the salami is 110 calories, 80 from fat, 9g total fat, 1g total carbs, 6g total protein, and 1 serving is 5 slices, let me work on my other stuff...

cut the salami

what do you recommend for a protein shake post workout and before bed?

i don't like shakes personally but

PWO
50-60g of whey
60g of oatmeal

before bed i like food, cottage cheese, steak, good fats, salad sometimes

right now i'm eating
6oz lean beef
3cups salad
1Tbsp red wine olive oil dressing

[catfish]

Here it is meal by meal:

5 am 840 total calories
62g carbs
39g fat
66g protein

9 am 450 total calories
10g carbs
25g fat
46g protein

noon 480 total calories
57g carbs
21g fat
37g protein

dinner 360 total calories
0 carbs
5g fat
65g protein
Thats usually just my chicken, sometimes its steak/ground beef and usually its accompanied by a salad...

[catfish]

cut the salami



i don't like shakes personally but

PWO
50-60g of whey
60g of oatmeal

before bed i like food, cottage cheese, steak, good fats, salad sometimes

right now i'm eating
6oz lean beef
3cups salad
1Tbsp red wine olive oil dressing

Salami's gone, I just finished it...do you put your oatmeal in with the shake post workout and before bed?

[Phate]

Salami's gone, I just finished it...do you put your oatmeal in with the shake post workout and before bed?

no, oatmeal is postworkout

protein/fat meal before bed

[Phate]

Here it is meal by meal:

5 am 840 total calories
62g carbs
39g fat
66g protein
39g of fat!!! holy fat gain batman, cut that down
9 am 450 total calories
10g carbs
25g fat
46g protein
cut fat by 10g
noon 480 total calories
57g carbs
21g fat
37g protein
same here, cut by 10g
dinner 360 total calories
0 carbs
5g fat
65g protein
Thats usually just my chicken, sometimes its steak/ground beef and usually its accompanied by a salad...

too much fat in those meals

[catfish]

I know this is a stupid question but, how can I cut the fat?

[Phate]

I know this is a stupid question but, how can I cut the fat?

it's not a stupid question at all

get leaner foods, i eat turkey and ham that has 9-11g of protein per 1g of fat

[catfish]

If I cut my MM in the am, I will cut 17g fat, at lunch should I cut the wheat bread or maybe cut the mayo and pour on the mustard?

[Phate]

If I cut my MM in the am, I will cut 17g fat, at lunch should I cut the wheat bread or maybe cut the mayo and pour on the mustard?

definitely cut the mayo, when i said write out your diet i meant include condiments, things like mayo and ranch are very calorie dense and can make or break diets

[catfish]

Gotcha, I didn't write them in but I included them when I totaled everything up. Thanks a ton for your help, besides adding 6 more egg whites in the am (which is gonna be a toughy) can you add anything else regarding my diet?

[Phate]

Gotcha, I didn't write them in but I included them when I totaled everything up. Thanks a ton for your help, besides adding 6 more egg whites in the am (which is gonna be a toughy) can you add anything else regarding my diet?

cut the things we discussed and recalculate the macros, then repost it so i can see where we are

[catfish]

cut the things we discussed and recalculate the macros, then repost it so i can see where we are

5am 610 calories
27g fat
57g carb
42g protein

9am 270 calories
6.5g fat
18g carb
34g protein

noon 490 calories
15g fat
4.5g carb
32g protein

dinner(chicken breast)
360 calories
0 fat
4.5g carb
65g protein

totals:
Calories 1730
Fat 48.5g
Carb 135
Protein 173

Sounds like its not enough...

[Phate]

5am 610 calories
27g fat
57g carb
42g protein
i don't get how you have 27g of fat from egg whites and oatmeal here?
9am 270 calories
6.5g fat
18g carb
34g protein
increase to 50g protein
noon 490 calories
15g fat
4.5g carb
32g protein
increase to 50g protein
dinner(chicken breast)
360 calories
0 fat
4.5g carb
65g protein
add some good fat here, around 15g
totals:
Calories 1730
Fat 48.5g
Carb 135
Protein 173

Sounds like its not enough...

at first we were cleaning it up, now we're tweeking it

[catfish]

I included the milk with it where I didn't before, for the extra 50g protein, can I use a shake?

[Phate]

I included the milk with it where I didn't before, for the extra 50g protein, can I use a shake?

aww, you should be making oatmeal with water, not milk, it makes it thicker and more filling

i'm wanting you to increase TO 50g of protein, as in total

[catfish]

aww, you should be making oatmeal with water, not milk, it makes it thicker and more filling

i'm wanting you to increase TO 50g of protein, as in total

Water huh? I've always used milk but I'll try it tomorrow, I think I'll bring extra turkey with me for lunch and maybe eat 2 cans of tuna at 9. Now would you say with this diet were working on lowering my bf%?

[Phate]

Water huh? I've always used milk but I'll try it tomorrow, I think I'll bring extra turkey with me for lunch and maybe eat 2 cans of tuna at 9. Now would you say with this diet were working on lowering my bf%?

it's much better than it was before, it could still use some work but we've established a good baseline to go from

[catfish]

Sounds good, I've also been looking at my 2nd cycle and I think I'm leaning towards 500/600mgs a week for 12 weeks of Test C and 40mg/a day of dbol for the first 4 weeks instead of a sust cycle, sound good?

[Phate]

Sounds good, I've also been looking at my 2nd cycle and I think I'm leaning towards 500/600mgs a week for 12 weeks of Test C and 40mg/a day of dbol for the first 4 weeks instead of a sust cycle, sound good?

that's a good basic cycle, pct?

[catfish]

I'd also run .25 adex along with it, not too sure about the pct exactly but I have clomid and nolva, do you think if I pinned 3x a week, 200mgs each time would be too much or just right? And for the pct is it the same as Test E, 2 weeks after last injection to start?

[Phate]

I'd also run .25 adex along with it, not too sure about the pct exactly but I have clomid and nolva, do you think if I pinned 3x a week, 200mgs each time would be too much or just right? And for the pct is it the same as Test E, 2 weeks after last injection to start?

clomid/nolva should be fine

you can pin it every 3.5 days if you like, but 3x a week is even better if you don't mind

2 weeks after injection for pct(14 days to be exact)