Hey guys,
this is the last week of my cutter (17 weeks total)...managed to work my way to a decent BF of 7%. (My photos will be out in the member pics area this weekend)... Now, I want the rebound effect to kick in before I do my pct....I would appreciate if someone could tell me how to transition into it without causing to much fat and water gain along with it.
Current, my stats are 5 11'', 175 lbs, 7%BF...down from 200lbs 25%BF. My diet has been rock solid eating clean at about 2700 cals daily looking like this:
7:30 am - Cardio 45 min (everyday except sunday)
8:30 am - Meal 1: (Protein/Fat) Breakfast
5 boiled eggwhiles + 1 Whole Egg C: 0g / F: 5g / P: 22g
Whey Protein C: 3g/ F: 2g / P: 35g
Mixed Nuts (Almonds,walnuts,pecans) C: 7g/ F:21g / P: 10g
EFA Gels C: 0g / F: 4g / P: 0g
12:30 am - Meal 2: (Protein/Carb) Lunch
200g grilled chicken breast C: 2g / F: 3g / P: 46g
Brown rice 2/3 cup cooked C: 23g / F: 1g / P: 3g
Green Beans 1/2 cup C: 4g / F: 0g / P: 1g
Hotsauce 1 tbsp C: 5g / F: 0g / P: 0g
Guava 1 fruit C: 10g / F: 0g/ P: 1g
4:00 pm - Meal 3 : (Protein/Carb) Snack
200g grilled chicken breast C: 2g / F: 3g / P: 46g
Brown rice 2/3 cup cooked C: 23g / F: 1g / P: 3g
Green Beans 1/2 cup C: 4g / F: 0g / P: 1g
Hotsauce 1 tbsp C: 5g / F: 0g / P: 0g
6:00 - 7:00 Workout
7: 15 - Meal 4: (Protein/Carb) PWO Shake
2.5 scoops whey protein C: 10g / F: 3 / P: 50g
Dextrose C: 50g / F:0 / P:0
Glutamine 2 tsp C: 0 / F: 0 / P: 10g
8:30 - Meal 5: (Protein/Carb) PPWO Meal
150g steamed sea bass with lemon C: 0g / F: 2g / P: 25g
150g tenderloin steak C: 0g / F: 10g / P: 33g
Brown Rice 2/3 cup C : 23 g / F: 1g / P: 3g
Green Beans C: 4g/ F: 0 / P: 1
11:30 - Meal 6 (Protein/Fat) Before Bed
2 scoops PM Protein (Caseinate) C: 2g / F: 2g / P: 40g
2 tbsp olive oil C: 0 / F: 27 g / P: 0
Totals Carbs 170g / Fat 85g / Pro 330g
Fiber (20-25g)
Total Cals: 2700
I am currently on prop (600mg/wk) and var(40mg ED), quit EQ 2 wks ago.
This cycle and diet has worked great for me...now I want to do a rebound. How do I go about it in terms of caloric adjustment?
1. do I continue prop/var (ancillaries in check)for few wks before PCT or start PCT right away (with a one week gap for prop/var to clear system)?
2. Will be adding 5 wks of IGF 1 this monday..good idea? I figure it'll be great for the rebound!
3. Caloric adjustments?
Helps appreciated guyz,
cheers