cycle diet

[ATL]

alright so to start off, hello everyone, and thanks to a nyone giving me advice. I am 5 foot 9, 228 pounds, with a BF% of 15%. My main goal is to cut down my BF% and make myself look in better shape. I work a labor job (demolition) and workout 4 times a week. The mifflin-st jeor formula, which is more accurate than the harris benedict formula has my BMR at 3900. I plan on running clen on this in the future, and after that, running a dbol , test E, winny cycle using the same outlook as the diet i will be showing you... I am looking to you guys for advice on the diet, which i think is pretty solid, but need to hear it from you guys or girls first. The first diet is my weekend diet, where i am far less active than the weekdays, and the second is my weekday diet

Meal 1: 6 AM
1 ***** 3 whole egg, 3/4 cup of egg whites, 3/4 cup of dry oatmeal, half scoop whey
47.5 Gs of Protein, 42 Gs Carbs, 10 Gs of Fat, 445 Cals

Meal 2: 8:00 AM
1 scoop whey, 3/4 cup of oatmeal.
31.5 Gs Protein/40.5 Gs carbs/5.5 Gs Fat/345 Cals


Meal 3: 10:00 AM
One can tuna, 15 ml of mayo, 1-1/2 cups of baby spinach with balsamic vinegar 1 cup oatmeal
42 Gs Portein/67 Gs Carbs/ 9 Gs Fat/ 505 Cals

WORKOUT 11:00 AM

PWO 12:30
1 scoop whey, 3/4 cup of oatmeal.
31.5 Gs Protein/40.5 Gs carbs/5.5 Gs Fat/345 Cals

Meal 5: 2:00 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar
40 Gs Protein, 9 Gs Carbs 2 Gs Fat 245 Cals

Meal 6: 5:00 PM
1 scoop whey, 3/4 cup of oatmeal.
31.5 Gs Protein/40.5 Gs carbs/5.5 Gs Fat/345 Cals

Meal 7 7:30 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar
40 Gs Protein, 9 Gs Carbs 2 Gs Fat 245 Cals

Meal 8: 10:00 PM
one scoop Casein, one tbs Flaxseed Oil
24 Gs Protein, 3 Carbs, 15 Gs Fat, 250 Cals

which now comes to
288 Gs Protein/251.5 Gs Carbs/54.5 Gs Fat/2725 Cals.

And the weekday plan is as follows...

Meal 1: 6 AM
1 ***** 3 whole egg, 3/4 cup of egg whites, 1 cup of dry oatmeal, half scoop whey
50 Gs of Protein, 55 Gs Carbs, 11.5 Gs of Fat, 520 Cals

Meal 2: 8:00 AM
1 scoop whey, 1 cup of oatmeal.
34 Gs Protein/57 Gs carbs/7 Gs Fat/420 Cals


Meal 3: 10:00 AM
One can tuna, 15 ml of mayo, 1-1/2 cups of baby spinach with balsamic vinegar 1 cup oatmeal
42 Gs Portein/67 Gs Carbs/ 9 Gs Fat/ 505 Cals

Meal 4: 12:00 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar, 1 cup of oatmeal
50 Gs Protein, 63 Gs Carbs 8 Gs Fat 545 Cals

Meal 5 2:00
1 scoop whey, 1 cup of oatmeal.
34 Gs Protein/57 Gs carbs/7 Gs Fat/420 Cals

WORKOUT 4:00 PM

PWO 5:30 PM
1 scoop whey, 1 cup of oatmeal.
34 Gs Protein/57 Gs carbs/7 Gs Fat/420 Cals

Meal 7 7:30 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar
40 Gs Protein, 9 Gs Carbs 2 Gs Fat 245 Cals

Meal 8: 10:00 PM
one scoop Casein, one tbs Flaxseed Oil
24 Gs Protein, 3 Carbs, 15 Gs Fat, 250 Cals

which now comes to
308 Gs Pro, 368 Gs Carbs, 66.5 Gs Fat, 3330 Cals

and last but not least my future cycle...

Week 1-4 Dbol .25 mg a day
Week 1-14 Test E 500 mg a week with a 1000 mg front load through two shots during week one
week 11-14 winstrol 50 mg a day

I will run .25 mg of letro everyday
and my PCT will be:

week 16-18 40 mg everyday of nolvadex
week 19-21 20 mg everyday of nolvadex

[fit4ever180]

alright so to start off, hello everyone, and thanks to a nyone giving me advice. I am 5 foot 9, 228 pounds, with a BF% of 15%. My main goal is to cut down my BF% and make myself look in better shape. I work a labor job (demolition) and workout 4 times a week. The mifflin-st jeor formula, which is more accurate than the harris benedict formula has my BMR at 3900. I plan on running clen on this in the future, and after that, running a dbol , test E, winny cycle using the same outlook as the diet i will be showing you... I am looking to you guys for advice on the diet, which i think is pretty solid, but need to hear it from you guys or girls first. The first diet is my weekend diet, where i am far less active than the weekdays, and the second is my weekday diet

Meal 1: 6 AM
1 ***** 3 whole egg, 3/4 cup of egg whites, 3/4 cup of dry oatmeal, half scoop whey
47.5 Gs of Protein, 42 Gs Carbs, 10 Gs of Fat, 445 Cals

Meal 2: 8:00 AM
1 scoop whey, 3/4 cup of oatmeal. whole food protein source
31.5 Gs Protein/40.5 Gs carbs/5.5 Gs Fat/345 Cals


Meal 3: 10:00 AM
One can tuna, 15 ml of mayo, 1-1/2 cups of baby spinach with balsamic vinegar 1 cup oatmeal
42 Gs Portein/67 Gs Carbs/ 9 Gs Fat/ 505 Cals

WORKOUT 11:00 AM

PWO 12:30
1 scoop whey, 3/4 cup of oatmeal.add another scoop of whey or soy
31.5 Gs Protein/40.5 Gs carbs/5.5 Gs Fat/345 Cals

Meal 5: 2:00 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar
40 Gs Protein, 9 Gs Carbs 2 Gs Fat 245 Cals

Meal 6: 5:00 PM
1 scoop whey, 3/4 cup of oatmeal.whoe food protein substitute
31.5 Gs Protein/40.5 Gs carbs/5.5 Gs Fat/345 Cals

Meal 7 7:30 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar
40 Gs Protein, 9 Gs Carbs 2 Gs Fat 245 Cals

Meal 8: 10:00 PM
one scoop Casein, one tbs Flaxseed Oil
24 Gs Protein, 3 Carbs, 15 Gs Fat, 250 Cals

which now comes to
288 Gs Protein/251.5 Gs Carbs/54.5 Gs Fat/2725 Cals.

And the weekday plan is as follows...

Meal 1: 6 AM
1 ***** 3 whole egg, 3/4 cup of egg whites, 1 cup of dry oatmeal, half scoop whey lose the whey, have more egg whites
50 Gs of Protein, 55 Gs Carbs, 11.5 Gs of Fat, 520 Cals

Meal 2: 8:00 AM
1 scoop whey, 1 cup of oatmeal. substitute another protein source for whey
34 Gs Protein/57 Gs carbs/7 Gs Fat/420 Cals


Meal 3: 10:00 AM
One can tuna, 15 ml of mayo, 1-1/2 cups of baby spinach with balsamic vinegar 1 cup oatmeal
42 Gs Portein/67 Gs Carbs/ 9 Gs Fat/ 505 Cals

Meal 4: 12:00 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar, 1 cup of oatmeal
50 Gs Protein, 63 Gs Carbs 8 Gs Fat 545 Cals

Meal 5 2:00
1 scoop whey, 1 cup of oatmeal.same as above
34 Gs Protein/57 Gs carbs/7 Gs Fat/420 Cals

WORKOUT 4:00 PM

PWO 5:30 PM
1 scoop whey, 1 cup of oatmeal. add another scoop of whey or soy
34 Gs Protein/57 Gs carbs/7 Gs Fat/420 Cals

Meal 7 7:30 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar
40 Gs Protein, 9 Gs Carbs 2 Gs Fat 245 Cals

Meal 8: 10:00 PM
one scoop Casein, one tbs Flaxseed Oil
24 Gs Protein, 3 Carbs, 15 Gs Fat, 250 Cals

which now comes to
308 Gs Pro, 368 Gs Carbs, 66.5 Gs Fat, 3330 Cals

and last but not least my future cycle...

Week 1-4 Dbol .25 mg a day
Week 1-14 Test E 500 mg a week with a 1000 mg front load through two shots during week one
week 11-14 winstrol 50 mg a day

I will run .25 mg of letro everyday
and my PCT will be:

week 16-18 40 mg everyday of nolvadex
week 19-21 20 mg everyday of nolvadex

Comments in bold....

imo, you should only have powder immediately after your workout and casein before bed, although I would still recommend cottage cheese instead of powder.

Also, your BMR is 3900! You should be eating alot more than you've got listed here. 3900 is what you would need to maintain your current status... Add in a 30 minute cardio session each day to burn off that excess fat... I know it sucks! If you restrict calories as much as you're proposing, you're going to lose muscle and start feeling like sh!t... At the very most, I would only go 200 calories below my BMR otherwise YOUR BODY WILL get run down and you'll feel lethargic. A good ratio of macros that works well for me when cutting is 45/35/20 (protein,carbs,fat)...

This is just my opinion, but to put it in perspective, I weighed in at my heaviest at 274lbs (42.7% BF) and that's me in my avatar from this past november... That was without clen or any metabolic enhancer too, so if you're going to run clen, you definately should be eating more...

Repost this in the Diet Questions forum for more responses...