On Sustanon 250 cycle, looking to muscle upper body but train for 10 mile run. Diet?

[SMGuy4u]

Hello everyone, I'm starting my second cycle and currently only running Sust at 750 a week. I'm looking for cardio and diet advice mainly and here's my goal:

I am looking to build muscle, mainly upper body. I need to drop body fat, maybe 20lbs give or take. I'm also entered in a 10 mile extreme run/obstacle course in May and need to be working toward that. I'm mid 40s, 6' 222# in good health.

I'm really looking for diet advice as I know that is the key to building and retaining muscle while burning fat and while ramping up cardio to do the run. If there's something else I should add to my cycle I'd like to hear that also. I've cut the tren for obvious cardio reasons as well as the winny. I am using hcg through cycle as I've found it prevents test shutdown for me.

I appreciate your guys' advice and opinions, I've been following and studying the forums here for awhile but finally had a real question that was too specific that I couldn't find a source.

[RaginCajun]

Read the stickies at the top of the page, that is a good start.

You started a cycle without having your diet in check?

[SMGuy4u]

Read the stickies at the top of the page, that is a good start.

You started a cycle without having your diet in check?

No, I have a pretty clean diet heavy on protein but my goal changed with this run coming up. I wasn't worried about as much cardio before, was doing a couple days a week but now need to step that way up and don't want to burn muscle. Just looking for some specific ideas from someone that's had these goals before.

[RaginCajun]

No, I have a pretty clean diet heavy on protein but my goal changed with this run coming up. I wasn't worried about as much cardio before, was doing a couple days a week but now need to step that way up and don't want to burn muscle. Just looking for some specific ideas from someone that's had these goals before.

Write out your diet so the gurus can look at it. Write out each meal with macros.

[SMGuy4u]

Typical day starts with:
2 scoops isolate whey protein powder; 3 egg whites; 1/3c oats blended in water
Mid morning: usually a few pieces of beef jerky, some raw broccoli
Lunch is some meat, usually beef but also ham and occasionally skinless chicken breast
PM snack varies but usually is raw veggie and another protein shake
Dinner is a meat, usually beef or chicken, green vegetable.

I am working out 5 or 6 days a week, mornings are weight and 2 or 3 afternoons a week are cardio, mainly treadmill.
I'm using Sustanon 250, 100mg x 3days; GHRP6 100mcg 3xdaily; MCG 250 2x weekly; Liquidex .25 daily and .5 T3 daily.

That's a general but pretty accurate outline of my diet and activity. I'm building size and strength pretty well upper body and am now having to add more and more cardio in to train for this extreme run. I have 5 months to drop the fat and train though and am comfortable that I'm on the right trail, just looking for some fine points from the experts here.

[RaginCajun]

Typical day starts with: 2 scoops isolate whey protein powder; 3 egg whites; 1/3c oats blended in water Mid morning: usually a few pieces of beef jerky, some raw broccoli Lunch is some meat, usually beef but also ham and occasionally skinless chicken breast PM snack varies but usually is raw veggie and another protein shake Dinner is a meat, usually beef or chicken, green vegetable. I am working out 5 or 6 days a week, mornings are weight and 2 or 3 afternoons a week are cardio, mainly treadmill. I'm using Sustanon 250, 100mg x 3days; GHRP6 100mcg 3xdaily; MCG 250 2x weekly; Liquidex .25 daily and .5 T3 daily. That's a general but pretty accurate outline of my diet and activity. I'm building size and strength pretty well upper body and am now having to add more and more cardio in to train for this extreme run. I have 5 months to drop the fat and train though and am comfortable that I'm on the right trail, just looking for some fine points from the experts here.

You have no idea how many cals and macros you are eating. Add up everything so the gurus can help see what and where changes need to be made