Diet please review (carb cycling) with goals

[dhriscerr]

Stats 26yo
5' 9"
198lbs
Bf%?? 15-16 maybe?

Cycle
2 weeks into a
1-12 week Test E 625mg Frontloaded
8-12 week Winny 75mg ed
HCG 125iu's 3x a week
Clen 2 weeks on 2 weeks off (up to 200mcgs ed)
Creatine 5g ed post work out, will stop 3 weeks before end of cycle to drop water
L-dex (if needed to help with water retention on Test E)

PCT
Swifto's PCT
1-5 Clomid 50/25/25/25/25 (100/50/50/50/50 if needed)
1-5 Nolva 20/20/20/20/20
Have AI if needed


Here's the deal. Started a diet about a month ago, went from 204lb to 197lbs then started creatine again I think a lot of water weight but im back up to between 198-199lbs in the A.M. upon waking and up to 204lb after work out. (I am not real concerned with scale as pants have more room and I see more definition in upper outside pec and delts)

I have 10 weeks before I go to vegas which is immediately after my last shot before I start PCT.

Goal is to get down to 9-10% (198lbs at 16% puts me at 167lbs lean body weight 10% of that is 16lbs puts me to 183lbs) Simple right?? gotta lose 15lbs of fat in 10 weeks 1.5lbs a week, Can I do it?? Clen, Winny and dropping Creatine should drop water weight.

Cardio is 60-65% max heart rate for 30 min post work out.

Work out is 2 days on 1 day off split Chest/Tri, Back/Bi, off, Shoulders/Abs, Legs, off, repeat

And finally......................THE DIET!

High Carb Calories Protein Carbs Fat

Meal 1
1.5 Cup Egg Whites 180 36 6 0
1/2 Cup Oatmeal 150 5 27 3

Meal 2
Whey Protein 2 Scoops 270 52 6 4

Meal 3
8oz Chicken 220 40 0 2.5
Medium Yam 265 3 63 0
1 Cup Veggies 31 3 6 0

Meal 4
1.5 Cup Cottage Cheese 1% 240 39 15 4.5

Lift

Meal 6
Post Work Out Shake 420 57 33 7

Meal 5
8oz Chicken 220 40 0 2.5
Brown Rice 230 5 42 45

Meal 7
Casein Protein 120 24 3 1

Totals 2346 304 201 69.5
Low Carb

Meal 1
1.5 Cup Egg Whites 180 36 6 0
1/2 Cup Oatmeal 150 5 27 3

Meal 2
1.5 Cup Cottage Cheese 1% 240 39 15 4.5

Meal 3
Chicken 8oz 220 40 0 2.5
1 Cup Veggies 31 3 6 0

Meal 4
Whey Protein 2 Scoops 270 52 6 4

Work Out
Meal 5
Post Work Out Shake 420 57 33 7

Meal 6
Chicken 8 oz 220 40 0 2.5
1/2 Cup Brown Rice 150 2 34 2

Meal 7
Casein Protein 120 24 3 1

Totals 2001 298 130 26.5

No Carb

Meal 1
1 1/2 Cup Egg Whites 180 36 6 0

Meal 2
1.5 Cups Cottage Cheese 1%240 39 15 4.5

Meal 3
8oz Chicken Breast 220 40 0 2.5
1 Cup Veggies 31 3 6 0

Meal 4
Whey 2 Scoops 270 52 6 4

Meal 5
8oz Steak 427 69 0 15
1 Cup Veggies 31 3 6 0

Meal 6
Casein 120 24 3 1

Totals 1519 266 42 27

Obviously I lift on my 2 carb days and my no carb day is my day off.

All input welcome, help me acheive me goal!!

[dhriscerr]

Nothing from anyone?

[mg1228]

computer has been acting up---wouldnt let me look at any new threads---anyway

what is ur tdee?

how do u rotate those days? mon-high tues--medium wed-low thurs-high etc?

[mg1228]

Stats 26yo
5' 9"
198lbs
Bf%?? 15-16 maybe?

Cycle
2 weeks into a
1-12 week Test E 625mg Frontloaded
8-12 week Winny 75mg ed
HCG 125iu's 3x a week
Clen 2 weeks on 2 weeks off (up to 200mcgs ed)
Creatine 5g ed post work out, will stop 3 weeks before end of cycle to drop water
L-dex (if needed to help with water retention on Test E)

PCT
Swifto's PCT
1-5 Clomid 50/25/25/25/25 (100/50/50/50/50 if needed)
1-5 Nolva 20/20/20/20/20
Have AI if needed


Here's the deal. Started a diet about a month ago, went from 204lb to 197lbs then started creatine again I think a lot of water weight but im back up to between 198-199lbs in the A.M. upon waking and up to 204lb after work out. (I am not real concerned with scale as pants have more room and I see more definition in upper outside pec and delts)

I have 10 weeks before I go to vegas which is immediately after my last shot before I start PCT.

Goal is to get down to 9-10% (198lbs at 16% puts me at 167lbs lean body weight 10% of that is 16lbs puts me to 183lbs) Simple right?? gotta lose 15lbs of fat in 10 weeks 1.5lbs a week, Can I do it?? Clen, Winny and dropping Creatine should drop water weight.

Cardio is 60-65% max heart rate for 30 min post work out.

Work out is 2 days on 1 day off split Chest/Tri, Back/Bi, off, Shoulders/Abs, Legs, off, repeat

And finally......................THE DIET!

High Carb Calories Protein Carbs Fat

Meal 1
1.5 Cup Egg Whites 180 36 6 0 add 5 whites
1/2 Cup Oatmeal 150 5 27 3

Meal 2
Whey Protein 2 Scoops 270 52 6 4try to do real food here--whey should only used pwo

Meal 3
8oz Chicken 220 40 0 2.5this is good--other meals should look more like this
Medium Yam 265 3 63 0
1 Cup Veggies 31 3 6 0

Meal 4
1.5 Cup Cottage Cheese 1% 240 39 15 4.5drop this altogether--do lean protein and complex carb

Lift

Meal 6
Post Work Out Shake 420 57 33 7whats in this?--i know it aint just whey--being 420 cals

Meal 5
8oz Chicken 220 40 0 2.5good--but add some fibrous veggies like u did in meal 3--when cutting the more the better
Brown Rice 230 5 42 45

Meal 7
Casein Protein 120 24 3 1

Totals 2346 304 201 69.5
Low Carb

Meal 1
1.5 Cup Egg Whites 180 36 6 0
1/2 Cup Oatmeal 150 5 27 3

Meal 2
1.5 Cup Cottage Cheese 1% 240 39 15 4.5

Meal 3
Chicken 8oz 220 40 0 2.5
1 Cup Veggies 31 3 6 0

Meal 4
Whey Protein 2 Scoops 270 52 6 4

Work Out
Meal 5
Post Work Out Shake 420 57 33 7

Meal 6
Chicken 8 oz 220 40 0 2.5
1/2 Cup Brown Rice 150 2 34 2

Meal 7
Casein Protein 120 24 3 1

Totals 2001 298 130 26.5

No Carb

Meal 1
1 1/2 Cup Egg Whites 180 36 6 0add 2 whole eggs--add fish oil or some other efa---gotta have fat when u got no carbs

Meal 2
1.5 Cups Cottage Cheese 1%240 39 15 4.5drop this--not good when cutting fat--add lean protein and good fat source--maybe 1tbsp natty pb

Meal 3
8oz Chicken Breast 220 40 0 2.5good but add fat source
1 Cup Veggies 31 3 6 0

Meal 4
Whey 2 Scoops 270 52 6 4need real food

Meal 5
8oz Steak 427 69 0 15
1 Cup Veggies 31 3 6 0add fat source

Meal 6
Casein 120 24 3 1add fat source

Totals 1519 266 42 27

Obviously I lift on my 2 carb days and my no carb day is my day off.

All input welcome, help me acheive me goal!!

see bold--without knowing tdee thats what i would change for now

i would run your high carb day everyday until u get 4-5 weeks from vegas

when u get 4-5 weeks out i would run your no carb day 6 days a week with ur high carb day once a week---example mon-sat = 50gr carb or less on sunday do ur high carb day

but on ur no carb day u gotta get ur cals up using efas

[mg1228]

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

[dhriscerr]

Ha Ha actually I am in the middle of replying to this thread in another window with all the info, I did a 180! Im going CKD for the next 10 weeks starting monday, which is basically what your saying for the last 5-6 weeks but if it takes 2 weeks to get into the right mode that only gives me 3-4 weeks of good ketosis dieting. I'll respond shortly with full diet and routine starting monday.

[mg1228]

i gotcha---wife has had awsome results with that diet

[dhriscerr]

O.K. Just did a 180! Going some CKD!!!

167lbs lean Puts me at BMR = 2009 Cals
TDEE based on 1.55 multiplier (work out 4 days a week and cardio 4 days 30min post work out.

TDEE = 3115 Cals

Drop 1000 Cals for 2lbs a week fat loss goal puts me around 2115 Cals a day

60% Fat 35% Protein 5% Carbs (Green)

141Grams of Fat (9 Cals a gram = 1269 Cals)
185Grams of Protein (4 Cals a gram = 740 Cals)
26Grams of Carbs (4 Cals a gram = 104 Cals)


Work out will be as follows
Monday - Chest/Tris 3 exercises each 3 sets 6-8 Reps
Tuesday - Back/Bi 3 exercises each 3 sets 6-8 Reps
Wednesday - Legs/Shoulders 3 exercises each 3 sets 6-8 Reps
Thursday - Off
Friday - Chest/Tris/Back/Bi/Legs/Shoulders 2 exercises each 15-20reps
Sat - Off
Sun - Off

Cardio Mon-Wed, Friday 30min Post work out 65% Max Heart Rate

Diet - Sunday - Friday up to work out

Cals/Protein/Fat/Carbs

Meal 1
4 Whole Eggs - 360/24/28/0
Fish Oil Caps - 30/0/3/0


Meal 2
6oz Chicken - 165/30/2/0
1 Cup Greens - 31/3/0/6
1 Tbs Nat PNbt - 90/3/8/3
1/2 Avocado - 136/2/12/7

Meal 3
6oz Chicken - 165/30/2/0
1 Cup Greens - 31/3/0/6
1/2 Avocado - 136/2/12/7
1 Tbspn Extra Virgin Oil Oil - 120/0/14/0

Meal 4
Hot Dog - 150/5/13/2
Fish Oils - 30/0/3/0
1Tbs Nat PNbt - 90/3/8/3

Meal 5 PWO on Mon-Wed
1 Scoop Whey 135/26/2/3

Meal 6
4oz Sirloin - 267/34/12/0
1 Cup Greens - 31/3/0/6
1 Tbspn Extra Virgin Oilve Oil - 120/0/14/0

Meal 7
Casein 120/24/1/3

Totals - 2087/186/134/39

35% Protein
57.5% Fat
7.5% Carbs

FIGURING THIS RATIO IS F#@KING HARD!!

[dhriscerr]

Also I know Creatine should be loaded 5G every meal during carb loading, should that be stopped a week or 2 before Vegas in order to drop any extra water weight?

And not getting atleast 1.5X my LBM in protein is very hard for me to accept but I trust you guys!

[mg1228]

O.K. Just did a 180! Going some CKD!!!

167lbs lean Puts me at BMR = 2009 Cals
TDEE based on 1.55 multiplier (work out 4 days a week and cardio 4 days 30min post work out.

TDEE = 3115 Cals

Drop 1000 Cals for 2lbs a week fat loss goal puts me around 2115 Cals a day

60% Fat 35% Protein 5% Carbs (Green)

141Grams of Fat (9 Cals a gram = 1269 Cals)
185Grams of Protein (4 Cals a gram = 740 Cals)
26Grams of Carbs (4 Cals a gram = 104 Cals)


Work out will be as follows
Monday - Chest/Tris 3 exercises each 3 sets 6-8 Repsso ur doing the same amount of sets for tris as chest--chest is a much larger muscle group--atleast do 4 sets for each exercise on chest
Tuesday - Back/Bi 3 exercises each 3 sets 6-8 Repssame as above
Wednesday - Legs/Shoulders 3 exercises each 3 sets 6-8 Repsdo 4 sets
Thursday - Off
Friday - Chest/Tris/Back/Bi/Legs/Shoulders 2 exercises each 15-20reps
Sat - Off
Sun - Off

Cardio Mon-Wed, Friday 30min Post work out 65% Max Heart Ratetry to up it to 45 min---more cardio=more fatloss

Diet - Sunday - Friday up to work out

Cals/Protein/Fat/Carbs

Meal 1
4 Whole Eggs - 360/24/28/0add 5-6 whites
Fish Oil Caps - 30/0/3/0do more of these--id take 3gr per meal


Meal 2
6oz Chicken - 165/30/2/0
1 Cup Greens - 31/3/0/6
1 Tbs Nat PNbt - 90/3/8/3
1/2 Avocado - 136/2/12/7

Meal 3
6oz Chicken - 165/30/2/0
1 Cup Greens - 31/3/0/6
1/2 Avocado - 136/2/12/7
1 Tbspn Extra Virgin Oil Oil - 120/0/14/0

Meal 4
Hot Dog - 150/5/13/2i know its allowed but id do chicken or red meat
Fish Oils - 30/0/3/0
1Tbs Nat PNbt - 90/3/8/3

Meal 5 PWO on Mon-Wed
1 Scoop Whey 135/26/2/3add some udos oil or more fish oil

Meal 6
4oz Sirloin - 267/34/12/0do 6 oz
1 Cup Greens - 31/3/0/6
1 Tbspn Extra Virgin Oilve Oil - 120/0/14/0

Meal 7
Casein 120/24/1/3add udos oil or more natty pb

Totals - 2087/186/134/39

35% Protein
57.5% Fat
7.5% Carbs

FIGURING THIS RATIO IS F#@KING HARD!!

food choices look good--but if u go 1000 below tdee ur gonna sacrifice muscle

that being said u prob dont need to use 1.55 multiplier--maybe 1.45

id start off at 2400-2500 cals at ur 60/35/5 split and up cardio to 45 min--or do 20 min pwo and 45 min am cardio on empty stomach

do that and u should have no problem gettin there---might get there early---especially on cycle

[dhriscerr]

Originally Posted by dhriscerr
O.K. Just did a 180! Going some CKD!!!

167lbs lean Puts me at BMR = 2009 Cals
TDEE based on 1.55 multiplier (work out 4 days a week and cardio 4 days 30min post work out.

TDEE = 3115 Cals

Drop 1000 Cals for 2lbs a week fat loss goal puts me around 2115 Cals a day

60% Fat 35% Protein 5% Carbs (Green)

141Grams of Fat (9 Cals a gram = 1269 Cals)
185Grams of Protein (4 Cals a gram = 740 Cals)
26Grams of Carbs (4 Cals a gram = 104 Cals)


Work out will be as follows
Monday - Chest/Tris 3 exercises each 3 sets 6-8 Repsso ur doing the same amount of sets for tris as chest--chest is a much larger muscle group--atleast do 4 sets for each exercise on chest
Tuesday - Back/Bi 3 exercises each 3 sets 6-8 Repssame as above
Wednesday - Legs/Shoulders 3 exercises each 3 sets 6-8 Repsdo 4 sets
Thursday - Off
Friday - Chest/Tris/Back/Bi/Legs/Shoulders 2 exercises each 15-20reps
Sat - Off
Sun - Off

Cardio Mon-Wed, Friday 30min Post work out 65% Max Heart Ratetry to up it to 45 min---more cardio=more fatloss

Diet - Sunday - Friday up to work out

Cals/Protein/Fat/Carbs

Meal 1
4 Whole Eggs - 360/24/28/0add 5-6 whites I had 1/2 Cup of egg whites but had to drop it cause of protein
Fish Oil Caps - 30/0/3/0do more of these--id take 3gr per meal No problem 3gr per meal it is
1/2 Cup Egg Whites 60/12/0/2

Meal 2
6oz Chicken - 165/30/2/0
1 Cup Greens - 31/3/0/6
1 Tbs Nat PNbt - 90/3/8/3
1/2 Avocado - 136/2/12/7
Fish Oils 3g

Meal 3
6oz Chicken - 165/30/2/0
1 Cup Greens - 31/3/0/6
1/2 Avocado - 136/2/12/7
1 Tbspn Extra Virgin Oil Oil - 120/0/14/0
Fish Oils 3g

Meal 4
Hot Dog - 150/5/13/2i know its allowed but id do chicken or red meat I only went with Hotdog cause I needed more fat and less protein, If I keep putting in lean meats it gets my Protein to high
Fish Oils - 30/0/3/0
1Tbs Nat PNbt - 90/3/8/3
6oz Chicken 165/30/2/0

Meal 5 PWO on Mon-Wed
1 Scoop Whey 135/26/2/3add some udos oil or more fish oil
Going with 3g Fish Oils here

Meal 6
4oz Sirloin - 267/34/12/0do 6 oz Again I originally went went with 6 but dropped to cut protein
1 Cup Greens - 31/3/0/6
1 Tbspn Extra Virgin Oilve Oil - 120/0/14/0
6oz Sirloin 405/52/18/0
Meal 7
Casein 120/24/1/3add udos oil or more natty pb
1 Tbs Nat PNbt aswell90/3/8/3
Totals - 2087/186/134/39
2466/233/146/43

35% Protein
57.5% Fat
7.5% Carbs

39% Protein
54% Fat
7% Carbs


See I had the exact same ideas as you with the whites and chicken instead of hotdog and 6oz sirloin instead of 4 but it drives my protein up and throws my % off and I can't add fat without taking away protein or my total calories increases to much.
FIGURING THIS RATIO IS F#@KING HARD!!

food choices look good--but if u go 1000 below tdee ur gonna sacrifice muscle

that being said u prob dont need to use 1.55 multiplier--maybe 1.45

id start off at 2400-2500 cals at ur 60/35/5 split and up cardio to 45 min--or do 20 min pwo and 45 min am cardio on empty stomach

do that and u should have no problem gettin there---might get there early---especially on cycle

I can up cardio to 45min pwo but can't do am cardio plus pwo because the gym is 30 miles from my house and I'm not driving there 2 times a day with work

[mg1228]

ok do 4 oz chicken in meal 4

4oz sirloin in meal 6

do 1 tbsp olive oil in pwo with the fish oil

2tbsp pb in meal 7

see where that puts ur split at

maybe do 30 min pwo for 4-5 weeks then up it to 45 in the last 4-5 weeks

dont forget about the 4 sets for larger muscle groups

[dhriscerr]

O.k. In my hast of excitement into reading about the CKD diet, I woke up this morning realizing I just spent $200 on food for my regular diet on thursday so I am going to continue with the original carb cycle for the next 2 weeks then the last 8 weeks will be CKD, that will also give me a more time to set up my diet better, I rushed into it last night thinking monday I would start, I want to incorporate Almonds, Mayo, and other things into my diet as well. I also need to research the carb load a little bit more, I love the idea of corn flakes, and KIX!!!! MY ALL TIME FAVORITE GROWING UP!! I also need to dig through my closet and find my Maltodextrose, or get more.

I will however make the changes you initially said with adding more fats on my no carb days, and cutting out all shakes except PWO. I normally eat regular food if I can. I am a wind turbine technician so sometimes its hard to have food availible especially up tower but a quick shake is easy. I will just have to pack better ahead of time.

[dhriscerr]

Also MG Thank you for your time!

[mg1228]

no prob--keep us updated