diet for ripping up

[Opasan_Bosanac]

hey guys my stats are: 22, 6 ft, 95 kilos, 15%bf, trainning about 5 years.
I am about to hit my second cycle consisting of
1 to 10 weeks prop 600mg per week
5 to 10 weeks stana/winny 350mgs per week
pct will involve genox and hcg

goal is to cut up and reduce body fat to below 10% but i also want to put on some serious muscle too..

I will be doing an hour of cardio (fast walking) every morning

diet is as follows and please add anything you think should be changed, thanks guys :P

wake up, 1 hour walk along with 1.25 litres of water and a mimimum of 3 litres through out the day.

7:30 1 protein shake
4 whole eggs

9:30 150g tuna
100g steamed veggies

12pm 150g chicken breast
100g steamed veggies

2:30 1 protein shake
1 apple or bannana

4:30 200g steak
10g peanut butter

WORKOUT IN GYM

7:30 1 protein shake
100g steamed veggies

10:00 150g low fat cottage cheese

total of 1800 CALORIES
304 grams PROTEIN
80.4 grams CARBS
56.1 grams FAT

THANKS ALOT FOR YOUR IMPUT FELLAS

[Klimax]

If you're trying to do a lowcarb, you should add more fats. In any case there aren't enough efas.
You'll need also regular refeed meals with so few carbs.

[ninjazx14]

your going to be eating your muscle away. feed your muscle brother.

way to many protein shakes

[Opasan_Bosanac]

wat sort of good fats we talking about here, fish oil, peanut butter????? 300grams of protein isnt enough??? where can i add more protein and how much

[jamyjamjr]

yea u really need to eitther up your carbs or up your fats.. or maybe both. matters to the split you wanna follow

[FireGuy]

Add about 50 grams of fat ot 125 grams of carbs to that diet and you should have a decent starting point for a cut.

[leec19712008]

I am just about 2 start a corse of T3 and dont no how many 2 take and how often pls inform me thanks

[FireGuy]

I am just about 2 start a corse of T3 and dont no how many 2 take and how often pls inform me thanks

You should start a thread of your own rather than jumping into this one. This is called hijacking a thread and is looked down upon. Here is a link with some information on T-3.
http://forums.steroid.com/showthread.php?t=199815

[Opasan_Bosanac]

everyone says add this add that, can u plz suggest something so i know where u guys are coming from. like u say add 50 grams of carbs ----> ok wat carbs and at wat point in the diet???????? thanks mate

[ninjazx14]

good carbs - sweet potato, brown rice, oats, beans
good fats - evoo, avacado, nuts

use protein shakes for only post w/o. instead of cottage cheese at night go with casein or egg whites.

always choose food over whey protein. if your on the move and have no time make a shake. or have everything precooked. i cook 14 chicken breast every Saturday 2 a day. i cook about 10 servings of brown rice every saturday. i have yams that i cook in the microwave in like 5 mins. all my meals are quick and easy.

veggies - eat all the green leafy veggies you can. eat broccoli, green beans, spinach.
what i do is i cook some ground turkey and brown rice with some spinach leafs raw. throw it in a bowl and bam its a good pre w/o.
remember not all veggies are ok. corn is high in carbs i didnt no that till like 2 months ago never thought anything of it. fruits are also high in carbs.

for your carbs what you want to do is b fast pre and post w/o do about 60-70 carbs per meal. puting you around 180-200 carbs

your fats come from the meat you eat but also the EFA's you take in. 20 from avacado 20 from nuts, 20 from PB, 20 from EVOO. (these numbers might be wrong im just guessing i dont feel like working it out) depending on how lean the meat you eat is with determine the rest of your fats. like 14 from 10oz ground turkey and so on and so on

this should get you started on your way to a diet. form another diet and post that with macros of every meal it possible. it will really help us out.

[Klimax]

wat sort of good fats we talking about here, fish oil, peanut butter????? 300grams of protein isnt enough??? where can i add more protein and how much

If your body doesn't get fuel from carbs or fats, it will get its energy from pro through a process called gluconeogenesis. So you can eat away your lbm taking tons of pro, if you don't take an adequate amount of carbs/fats too.