New diet for New upcoming cycle

[Sfla80]

Hello gents! Decided to post up a diet for my upcoming cycle. I used to use the tdee formula i found on google, which i have now realized its a little high on everything. With help from 405 he gave me a more accuarte starting point for my tdee. So here we go:

Age: 32 (33 when cycle starts)
Height: 5-9
Weight: 178
Bf%: pushing 17% now, will be down to 15% by cycle time.
Experience training: Over 10 years, but mainly last 3 yrs with consistent dieting. ( hit rough spots or fall outs through that time though)
Cycles:Cycle history is long stories. but mainly 2 real cycles. But really totaling 3 cycles. First cycle was real gear but only 5 wks worth.
Tdee: est 2228

Proposed Cycle:

Goals: Lean and strength.

1-4 wks test P at 100mg eod
1-12 wks test e 250 e3d (500mg wk)
8-14 wks Anavar 80-100mg ed
1-13 wks Hcg 250ius twice weekly
1-14 wks Ldex .25 eod
Researching still Liver52 or another liver support ive seen posted on the forum but forget the name at this point. Still need dosing on these. Havent posted cycle in Q&A but i know its pretty spot on anyways. Lots of reading.

Pct:
14-18 wks Nolva 40/20/20/20
14-18 wks Clomid 100/50/50/50

Was wanting to throw tbol in the begining but not sure about two orals on one cycle, so decided to go with prop, I think i can bare it for 4 wks. lol.

Here is the workout routine i will be following, but with high intensity instead of the pct protocol workout. http://forums.steroid.com/showthread...T-s&highlight=

Ok diet is consisent with types of food i eat. It does change as of not eating exact same thing everyday. So i am posting all foods i will be eating, and one sample day which will be most consistent day of eating.

Types of Proteins:
Eggs Tenderloin 93/7 Ground beef
whey iso Flank steak Shrimp ( which i can not find good accuarte macros on)
Chicken Sirloin
Salmon Ground turkey

Types of Carbs:
Sweet pot Oats
Short grain Brown rice Bulgar wheat ( once every two weeks for change maybe)
Quinoa
Butternut Squash

Types of Vggies: (where i need help...well more dedication)
Brussles Green Beans
Butternut
Spinach
Asparagass


Ok work schedule is different throughout the week but consisent. Some days are morning/day shifts. Some are nights. Some are 12 hr all days shifts. This is an example of a Morning shift diet.

Calories---Carbs---Fats---Protein

Meal one: 830am

1/2 cup oats 200 36 4 7
2 extra large eggs whole 160 1 10 14
3 extra large whites 105 3 0 21
Total: 465 40 14 42

Meal two:

Chicken Grilled 6oz (conflicting macros on my fitness pal) 164 0 3 30
Brown rice 1 cup 218 61 2 5
Total: 382 61 5 35


Meal three:

Salmon Grilled 6oz 272 0 12 41
Butternut Squash with evo 82 0 2 8
Total: 354 22 12 43


Meal four: (post workout) Bout 3-4 (depending) hours from meal three
2scoop whey 243 4 4 48
1/2 cup oats 200 36 4 7
Banana 135 35 2 3
Honey 64 17 0 0
Natural PB 1tbsp 95 4 8 4
Total: 728 96 18 62

Meal Five:

Flank steak 6oz 330 0 15 33
Sweet pot 240 45 3 9
Brussles 163 9 14 3
Total: 733 54 33 45

So totals for the day would be:

Cals: 2662 Carbs: 273 Fats: 82 Protein: 227


Ok so this will vary depending on protein and carb choice for the day. I have done every senerio and it will consisntely vary 150-300 cals depending on the switch. But it all from the choices i posted above. Thinking on off days from gym, mainly sticking to chicken as protien choice and keeping total cals around 2200-2300.

I know i lack veggies, and i just cant stand most. Wondering if it would be ok to in the morning or night, getting my veggies in for the day through a Jucier?


Always ate 3000+ cals on a cycle, always tried to pack on as much as i could. But gained fat most of the time. But always figured my tdee was 2600 est.
Im kinda looking at this cycle not definate a cutting cycle but close....Confusing i know, but what im confused on is how much calorie surpls on cycle should be for leaning?

Im sure im missing something here also but so much going through my head cant remmeeber all.

Thank you for taking the time to reading and understanding this mess. And all adivce is appriciated. Also side note, wife will be dieting with me and will be posting her diet soon as i can figure it out better for her.

[austinite]

Gotta get to work. I skimmed through this but will reply tonight. You've come a long way goode! Great and very detailed post. Looking forward to your progress.

[Sfla80]

Gotta get to work. I skimmed through this but will reply tonight. You've come a long way goode! Great and very detailed post. Looking forward to your progress.

Thank you austinite! I figured most are working now. Im very patient.

[austinite]

OK!

1st thing, cycle looks good. No need for tbol. Your workout routine looks good, but noticed no mention of cardio on lifting days. Be sure to include 45 min post workout and stick to one machine/exercise, don't alternate.

As for your diet, you've done a great job. I like the macro breakdown. However, I have a few notes for you... Since you're cutting, I personally prefer to keep away from fruit. Supplement your vitamins and minerals. Furthermore, be sure to check your carbs. Not all complex carbs are made equal. You want to avoid any carbs from sources like lactose, dextrose, fructose or maltodextrin.

Again, good job goode! I hope you log your cycle because I'd be happy to follow.

Best of luck, Champ!

[Sfla80]

OK!

1st thing, cycle looks good. No need for tbol. Your workout routine looks good, but noticed no mention of cardio on lifting days. Be sure to include 45 min post workout and stick to one machine/exercise, don't alternate.

As for your diet, you've done a great job. I like the macro breakdown. However, I have a few notes for you... Since you're cutting, I personally prefer to keep away from fruit. Supplement your vitamins and minerals. Furthermore, be sure to check your carbs. Not all complex carbs are made equal. You want to avoid any carbs from sources like lactose, dextrose, fructose or maltodextrin.
Again, good job goode! I hope you log your cycle because I'd be happy to follow.

Best of luck, Champ!

Ok thanks for taking the time Austinite,

In bold is where i lack some knowledge. My list of carbs is 99% of what i will always eat. So i will look into what you mean here and do some reasearch.

As for fruits, did you say this because of the banana in the protein shake, or were you referring to my question about trying to get my veggie intake through jucing? If so will a multi vitamin saffice, or do you have any other suggstions.

And last i will be first to say that i do lack in the cardio depart meant. When i was at my best with eerything, i could hae been ripped if i threw the cardio in. Its one area i lack the dedication. And still trying to figure out ways to get my self motivaed for it. Right now its 25 mins on lift days. 30-35 on non lift days. But very inconsistent i ill be honest there.

I will log everything if all goes accoriding to plan. Still hae nothing in had, just like to be prepared for eerything. And just now adjusted this diet to the new tdee.

Thanks again for the help.

[Sfla80]

And can anyone help with shrimp Marcos? Can't find a good one.

Also finding on my fitness pal, there's two macros for grilled chicken with different results.

[Sfla80]

Last bump and ill let this die. For any other comments or answers to may last few questions.

Thank you

[cj111]

getting my veggies in for the day through a Jucier?

Its better than nothing, but I don't like juicing personally, you don't get any fiber and nothing more satisfying than eating food instead of drinking it

[Sfla80]

Bumping my old thread for a reason. Trying to prime myself for this upcoming cycle. This attached pic is pretty consistent diet for the past month I would say. Consisting of all the foods listed on this thread in the bringing basically. I wanted to add some pounds before the cycle started. So been trying to eat above maintance. My previous cycles I could eat above and gain minimal fat. So I have been trying this again, my issue is I've been stuck at 178 for 3 weeks now. This macro break down is a total of 2701 cals. Any thoughts on what I could change.

[Sfla80]

ok im keeping this thread open since it has my exact diet on it. just started my cycle, and was curious on something. Been consistently at the same macros in the above post. Actually hit 3300 the first day of cycle, but was just eating everything to make sure I hit it lol . But my question now is say later down in my cycle, maybe when I hit my 8th week, which I will be using either anavar or winny at that point. im thinking I wanna stay right at the 2700 cals mark (depending on gains) but I would like to drop my carbs down to lets say 200g.

So im confused on how to get all the cals with out the extra carbs. do I add more fats? if I add any more protein I will be over 300g at that point. ive always dieted to bulk so never realy worried about my carb intake before.

Heres a link to my log, has the first two days macro breakdown in it too,

http://forums.steroid.com/members-cy...nny-cycle.html

Thank you