15 Weeks out

[Jeffreyk]

Hey Fellas - I'm 15 weeks out from my first show. I am 6'2, 260 today and probaly 18% bf. I've been 'off' for 10 weeks and about to get back on. I'm looking for a little cycle help and a tweek or two on my diet. I'm eating 8 meals a day (2 shakes) and 536g Pro298G carbs/82g of fat and 4,089 of calories. I realize I'm going to have to go in around 220-225, but not sure what I should do as far as diet and gear. I'm thinking Prop, masteron , winny, var, Clen and t3.
I'll attach my diet, but not sure if it'll come through ok. Help is appreciated.

[Jeffreyk]

PRO CARBS FAT CALS

MEAL #17:30 AM

Myofusion Protein Shake 50.00 10.00 6.00 300.00 w/ water - - - - Orange Triad Multivitamin - - - - - - - - 50.00 10.00 6.00 300.00

MEAL #28:30
1 cup oatmeal 10.00 54.00 6.00 300.00
1 cup Egg Beaters 25.00 5.00 - 125.00
3 whole eggs,
2 egg whites 28.00 - 15.00 254.00 splenda
63.00 59.00 21.00 679.00

MEAL #311:30
12oz grilled chicken breast 66.00 6.00 4.00 320.00
1.5 cups of white rice 6.00 54.00 - 255.00
1/4 cup teriyaki sauce 20.00 160.00
1 cup mix vegatables 1.00 6.00 - 30.00 7
3.00 86.00 4.00 765.00


MEAL #4
2:30 PM
(2) pieces wheat flatbread 18.00 40.00 3.00 200.00
(2) lg cans tuna fish 66.00 - 2.50 300.00
4 tbls miracle whip lite - 12.00 6.00 100.00 - - - -
84.00 52.00 11.50 600.00

Prework out2 scoops SuperPump Max - 6.00 - 24.00
Post2 scoops Cell-KEM - - - -


MEAL # 5 5:30 PM
after workout Protein ShakeISO-Flex Whey Protein Shake 50.00 - - 180.00 w/2 cups skim milk 16.00 26.00 - 180.00 - - -
66.00 26.00 - 360.00

MEAL #6 - # - - -
6:30 PM
10oz Chicken (marsala sauce) 55.00 5.00 3.00 260.00
1 cup mashed potatoes 4.00 35.00 9.00 230.00 (skim milk, lt margarine)
59.00 40.00 12.00 490.00

MEAL #79:30-10:00 PM
Protein Meatballs
12oz lean Gr beef (93%) 93.00 4.00 25.00 595.00 includes oatmeal, egg beaters ketchup - 15.00 - 60.00
93.00 19.00 25.00 655.00


MEAL #8
12:30 AMCasein Pro Shake 48.00 6.00 2.00 240.00 w/2 cups water

Daily Totals 536.00 298.00 81.50 4,089.00

[BG]

Post some pics. Man 18% at 15 weeks is bit high for my liking. How much cardio do you do now?

[baseline_9]

Post some pics. Man 18% at 15 weeks is bit high for my liking. How much cardio do you do now?

Yeh I have to agree with BG here...

I'm no contest expert and I have no real experience with getting that lean.... I do however know that it took me 12 weeks to get down from about 18%BF to 10%.... Looking back there are thing I could have done... More cardio from the start, gear etc....

I'd say maybe you have a little catch up to do....

Have you read any of lyle McDonald's books? If not I suggest you do... At 18% you may be able to take the "rapid fat loss" approach (read the book) which is like a mini crash diet for 2-3 weeks..... It is basically a protein sparing modified fast diet.... At 18% it shouldn't hit your mass badly at all for a few week....

Just a thought.... You may need a little extra if you want to come in shredded (which IMO should always be the goal)....

[Jeffreyk]

Thanks for the reply - I'm not soft, per se, just carrying excess fat in my stomach. I do understand the situation and apprecaite the feedback. I will take pics.
Let's just assume I'm on the heavy end, I started cardio today at 30 min incline walk. Do you reccommend I change it up? I was only going to do 4 days? I figured I could tweak my diet. Also, assistance on the gear approach would be great.

[baseline_9]

Start off by doing 30 mins of intervals.... Burn up some calories!!!

[BG]

Sorry wrote this the other day but never posted it. I agree with Base, if you are indeed 18% I would hit a hard diet for 2-3 weeks with cardio ed or atleast 6 days. Then I would go into some super strict carb cycling until 10 weeks out then you can re-plan from how things are going then.You want to be a head in this game, coming from behind only hurts your physic. Your going to want time to adjust your carbs at the end to re-carb fully. Also you dont want to be too shot from diet and cardio in order to be able to practice posing as much as possible. How long are you posing ew now?