change in plans and diet, check it out for me

[Tron3219]

my stats as of this morning:
6'
220 lbs
27(28 next month) years old
approx. 15%

i was all geared up to do a bulking cycle dec 1st and had been eating accordingly for a couple months now. well now im not going to be able to do it untill mid january because im going on vacation. to try and minimize the bf im going to cut until i leave for vaca. just wanted yall to check out my diet and tell me what you think.

my tdee is:
3500 on workout days
3150 on cardio/ab/calves days

i work days and nights so my workout time differs.

days:

4a : breakfast shake (oats, protein powder, almond milk, eggwhites, grek yogurt, blueberries)
588 cals
63 g carbs
8 g fat
67 g protein

9a: tuna and natural pb
490 cals
6 g carbs
19 g fat
73 g protein

12p: chicken, rice and veggies
430 cals
44 g carbs
8 g fat
54 g protein

5p: salmon
198 cal
0 g carb
3 g fat
42 g protein

8p (preworkout): chicken, rice and protein powder
420 cal
39 g carbs
7 g fat
54 g protein

8-9p (workout): bcaa + karbolyn drink
220 cal
50 g carbs
0 g fat
5 gram bcaa

9p (post workout): chicken, rice and proteing powder
420 cal
39 g carbs
7 g fat
54 g protein

nights: will start when i wake up at 1p

1p (preworkout): chicken, rice and protein powder
420 cal
39 g carbs
7 g fat
54 g protein

1-2p (workout): bcaa + karbolyn drink
220 cal
50 g carbs
0 g fat
5 gram bcaa

2p (post workout): chicken, rice and proteing powder
420 cal
39 g carbs
7 g fat
54 g protein

4p: salmon
198 cal
0 g carb
3 g fat
42 g protein

8p: tuna and natural pb
490 cals
6 g carbs
19 g fat
73 g protein

12a: chicken, rice and veggies
430 cals
44 g carbs
8 g fat
54 g protein

8a:breakfast shake (oats, protein powder, almond milk, eggwhites, grek yogurt, blueberries)
588 cals
63 g carbs
8 g fat
67 g protein

both nights and days are:
2766 cal
241 g carbs
52 g fat
349 g protein

roughly a 50pro/30carb/20fat macro split

is there anything i can do as far as when i eat that would maximize fat loss and minimize lbm loss??

[kronik420]

looks mostly ok, although in your last meal before you go to bed, eat a slow digesting protein like beef (any red meat) or cottage cheese, and cut out carbs like oats and rice (you dont need these before bed)

also you don't want to be waking up, eating, then going straight to the gym. you will want to eat meal 1 at least 2 hours before you go to the gym.

[Tron3219]

looks mostly ok, although in your last meal before you go to bed, eat a slow digesting protein like beef (any red meat) or cottage cheese, and cut out carbs like oats and rice (you dont need these before bed)i work out of town and pretty much live in a hotel and only have an electric skillet i can cook on. extra lean hamburger patties should be ok huh?

also you don't want to be waking up, eating, then going straight to the gym. you will want to eat meal 1 at least 2 hours before you go to the gym.

when im on nights, eating meal 1 2 hours before i work out is out of the question, i was going to eat it right away because i was worried having a low energy level after 5 hours of not eating. should i cut it out and do a fasted work out???

[kronik420]

when im on nights, eating meal 1 2 hours before i work out is out of the question, i was going to eat it right away because i was worried having a low energy level after 5 hours of not eating. should i cut it out and do a fasted work out???

only do fasted cardio, don't do fasted weight lifting..

btw whats an electric skillet? can you cook a steak on it??

you can buy a portable stove if you want, they cheap. you can get them from camping stores.

where theres a will theres a way

[Tron3219]

only do fasted cardio, don't do fasted weight lifting..

btw whats an electric skillet? can you cook a steak on it??

you can buy a portable stove if you want, they cheap. you can get them from camping stores.

where theres a will theres a way

its pretty much a hot plate. you plug it in and it has a little heating core that heats up a metal plate pretty much. i could cook a steak on it, but it takes forever and smokes a lot. i could get kicked out of the hotel if anyone found out. i mainly use the skillet for cooking salmon and making tuna patties lol ill just cook the steaks at home and bring them and heat them up. ill figure something out.

as far as the fasted workouts. if i wake up at 1p (only 5 hours of sleep,which is cutting it short as it is) i have to leave by 4p, so the max i could wait to work out from 1p is 2p which is only about an hour. any suggestions?

[kronik420]

its pretty much a hot plate. you plug it in and it has a little heating core that heats up a metal plate pretty much. i could cook a steak on it, but it takes forever and smokes a lot. i could get kicked out of the hotel if anyone found out. i mainly use the skillet for cooking salmon and making tuna patties lol ill just cook the steaks at home and bring them and heat them up. ill figure something out.

as far as the fasted workouts. if i wake up at 1p (only 5 hours of sleep,which is cutting it short as it is) i have to leave by 4p, so the max i could wait to work out from 1p is 2p which is only about an hour. any suggestions?

an hour is better than 5 minutes i guess.. but good idea to cook your food in bulk then just bring it with you, freeze some if you must.

you need more sleep than 5 hours.. rest is just as important as diet and training.. you grow when your resting not when your at the gym.

[Tron3219]

an hour is better than 5 minutes i guess.. but good idea to cook your food in bulk then just bring it with you, freeze some if you must.

you need more sleep than 5 hours.. rest is just as important as diet and training.. you grow when your resting not when your at the gym.

Yeah I know, but it's hard when you work 18 hour days :/

[kronik420]

Yeah I know, but it's hard when you work 18 hour days :/

wow, at least you'll be able to retire in 2 years lol..

and as for your test e question in the q&a, i think your natural test production gets suppressed really early, like with in the first 2 weeks..

also if you dont feel like waiting the 4-6 weeks for the test e to 'kick in' you could always kick start it with either test prop and/or dbol.

[Tron3219]

wow, at least you'll be able to retire in 2 years lol..

and as for your test e question in the q&a, i think your natural test production gets suppressed really early, like with in the first 2 weeks..

also if you dont feel like waiting the 4-6 weeks for the test e to 'kick in' you could always kick start it with either test prop and/or dbol.

lol thatd be nice but i need about another 1.1 mil to retire when im 65, so if i retired in two years id need about 5 mil lol to maintain my current lifestyle at least lol

yeah thats what got me wondering. for my second cycle i was thinking of taking test e with a dbol kickstart. that got me thinking, people ill advise oral only cycles, well if test e suppresses your nat test levels, but the exogenous test hasnt really kicked in yet, does that mean your test levels are low? if so then wouldnt that mean you are essentially doing an oral only cycle for the first few weeks? im sure im wrong but thats what i was curious about lol

then i started thinking well is dbol and test synergistic? would it b better to start with test prop and test e and dbol for the first 6 weeks then drop the prop?

[kronik420]

lol thatd be nice but i need about another 1.1 mil to retire when im 65, so if i retired in two years id need about 5 mil lol to maintain my current lifestyle at least lol

yeah thats what got me wondering. for my second cycle i was thinking of taking test e with a dbol kickstart. that got me thinking, people ill advise oral only cycles, well if test e suppresses your nat test levels, but the exogenous test hasnt really kicked in yet, does that mean your test levels are low? if so then wouldnt that mean you are essentially doing an oral only cycle for the first few weeks? im sure im wrong but thats what i was curious about lol

then i started thinking well is dbol and test synergistic? would it b better to start with test prop and test e and dbol for the first 6 weeks then drop the prop?

test e will be in your system from the 1st shot, so no, you won't have low test at all throughout the whole cycle. test e is just a long ester and it just takes time for your levels to build up, but you will be safe from low test from the 1st shot.

if you want to 'kick start' your test e cycle, it would depend on how much you are willing to pin? if you only want to pin the test twice per week, then use the dbol for the 'kick start' but if you dont mind pinning then you can use the prop, say for example:

week 1-12 test e 250mg 2x per week (500mg per week total)
week 1-4 test p 150mg EOD

or
week 1-12 test e 250mg 2x per week (500mg per week total)
week 1-4 dbol 45mg ED (15mg every 8 hours or so)

+ an AI, HCG, and PCT

[kronik420]

lol any other questions?

btw i should mention, i have not done a AAS cycle yet.. ive just done alot of research lol. am going to start my cycle next year some time..

[kronik420]

whats goin on guy, im doing alright, just trying to stay awake. gotta transition from days to nights tomorrow.

thats what i thought, but before i go into WHY i asked such a simple question lol. with test e you dont see effects of it for 4-6 weeks and it begins to suppress your hpta immediately. now i understand how the ester works as far as half life. but why dont you see the effects as quick as say prop? does it mean your test levels are on somewhat of a curve? idk if im really convaying in words properly what my brain is thinking.... lol

i thought it would be nice to have the 1 thread with all the answers to your questions in it

test e takes about 2 weeks to clear your system so,
say 250mg test e 2x per week:
day 1 you shoot 250mg, then day 4.5 (eg. monday morning, thursday night) you shoot another 250mg. you now have 500mg in your system, then day 8 another 250mg, you now have 750mg in your system, and so on... then after a few weeks your levels will be stable untill the end of your cycle..