tren a test prop cutting cycle diet critique

[jamyjamjr]

hey guys..

doin 50mg tren a and 50mg test p ed... wanted to see if we can fine tune my diet so that it works best for a cutting cycle....

there is a link to videos at the top of this forum, i follow that philosophy (iv seen great results)

a little background... i was 275lbs 17%bf at the end of my last cycle when i injured my shoulder and was out for 5 months...

im prob at 21-24% right now, but im working my way down quickly and easily...

so i weight about 288 right now.. 6'4 is my height..

here's a typical day for me...

6am
10 egg whites, cup of oat meal (plain, natural)
52g protien, 27 grams carbs, 4 grams fat

9am
mixed greens garden salad with 6oz of chicken breast and light honey mustard (subway)
45g protien, 5g carbs, 15g fat (estimate, cant exactly remember)

12pm
8oz low sodium deli cut turkey breast, half avacado
50g protien, 0 carbs, dont know fat count.. mostly efa's though

3pm
one cup oatmeal, preworkout redline shake
30g protien, 27 g carbs, 2g fat

5:30ish
pwo shake
60g protien, 2g carbs, 2g fat

6:30ish
6inch double meat chicken breast sandwich(subway) with only honey mustard and ALL the veggies, half avacado
45g protien, 50g carbs, dont know exact fat count, mostly efa's though

9:30
8oz london broil cold cut
60g protien, 4g fat, 0 carbs

total
340g protien, 109 carbs, fats unknown (ill get on it)

high potency multi-vitamin ed in the am and pm (sustained release)

thx guys

[jamyjamjr]

if i cheat, it's usually with chinese food like mongolian beef or beef and brocolli (i stay away from the stuff thats really sweet) cheating could happen once a week or two weeks)

[jamyjamjr]

bump

[jamyjamjr]

bump... where's phate when you need him

[jamyjamjr]

bump damn it!!!!!!!!!!!

[Phate]

hey guys..

doin 50mg tren a and 50mg test p ed... wanted to see if we can fine tune my diet so that it works best for a cutting cycle....

there is a link to videos at the top of this forum, i follow that philosophy (iv seen great results)

a little background... i was 275lbs 17%bf at the end of my last cycle when i injured my shoulder and was out for 5 months...

im prob at 21-24% right now, but im working my way down quickly and easily...

so i weight about 288 right now.. 6'4 is my height..

here's a typical day for me...

6am
10 egg whites, cup of oat meal (plain, natural)
52g protien, 27 grams carbs, 4 grams fat

9am
mixed greens garden salad with 6oz of chicken breast and light honey mustard (subway)
45g protien, 5g carbs, 15g fat (estimate, cant exactly remember)

12pm
8oz low sodium deli cut turkey breast, half avacado
50g protien, 0 carbs, dont know fat count.. mostly efa's though

3pm
one cup oatmeal, preworkout redline shake
30g protien, 27 g carbs, 2g fat

5:30ish
pwo shake
60g protien, 2g carbs, 2g fat

6:30ish
6inch double meat chicken breast sandwich(subway) with only honey mustard and ALL the veggies, half avacado
45g protien, 50g carbs, dont know exact fat count, mostly efa's though

9:30
8oz london broil cold cut
60g protien, 4g fat, 0 carbs

total
340g protien, 109 carbs, fats unknown (ill get on it)

high potency multi-vitamin ed in the am and pm (sustained release)

thx guys

first thing we need is your daily caloric expenditure

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9


once we get that we can be more specific but i can already tell you we are gonna be bumping up your protein and carb intake

[jamyjamjr]

66+1806.7+965.2-163.2=2674.7 BMR
2674.7x1.65 (i workout five days a week 2 hrs a day, 30-45min cardio)=4413.255

up my carbs huh?? iv got it in my head that i have to keep my carbs under 120g a day but im ready to switch it up.... what's next????

[jamyjamjr]

2674.7x1.55=4145.785.. just in case

[Phate]

still need to know your fats, but right now without calculating the fats you are sitting at 1800cal, and i would say you should be closer to 3500cal to cut, if you want to do it gradually, you could go down further if you want, but i would use cardio over cutting calories too much

[jamyjamjr]

so you recommend a gradual jump to 3500 cal huh? damn.. i dont think i can eat anymore meat.. i already eat like 3lbs a day of it.. lmao... okay.. let me fig my fats out..

[jamyjamjr]

fats= 90g... i know it was under 100, cuz iv done the macros before and my goal was to keep them under 100

[jamyjamjr]

iv got my cal at 2520...

[Phate]

iv got my cal at 2520...

sounds about right, here is the thing, i don't have much experience in the gear area, so i'm gonna be playing this by ear, if you want to run 3000cal i'll help you get your diet set to that caloric level or whatever level you want to run it at

how much cardio are you doing at the present?

[jamyjamjr]

matter.. if it's b-ball its about 30min before the tren makes me beg for my mommy... if i hit the tredmil, bike, stairs, it's 45...

[jamyjamjr]

im all ears bro...

[Phate]

matter.. if it's b-ball its about 30min before the tren makes me beg for my mommy... if i hit the tredmil, bike, stairs, it's 45...

your best bet is to start doing consistent cardio, empty stomach would be best, 40min 4-5x a week minimum and we'll set your diet to 3000cal and tweek from there as needed, the gear will keep you from eating muscle and if you feel you aren't losing fat fast enough we can tweek your cardio and diet until you are satisfied

[Phate]

i personally like a 40/40/20 ratio for cutting, but this is for you not me, do you cut better with lower carbs, medium carbs high carbs or do you know?

[jamyjamjr]

always kept my carbs under 100g.. never really tried taking them up except when i was fighting full time a couple years ago.. at that point i was at 250g but i was doing 2-3hrs of cardio 6 days a week... i love boxing

[jamyjamjr]

but it made me a bit scrawny.. i was still 250lbs n all, but i had lost a good amount of muscle

[Phate]

always kept my carbs under 100g.. never really tried taking them up except when i was fighting full time a couple years ago.. at that point i was at 250g but i was doing 2-3hrs of cardio 6 days a week... i love boxing

k, so let's modify that ratio to 50/30/20, we can always mess with it as needed

that means 375g of protein, 225g of carbs, and 70g of fat

divided among your 7 meals equals roughly 55g of protein, 35g of carbs and 10g of fat per meal, of course we can add and subtract from meals as needed, for example there won't be hardly any carbs in your last meal, so you can add those carbs to your PWO meal for a total of 70g of carbs there, now lets get to work on the diet

6am
10 egg whites, cup of oat meal (plain, natural)
52g protien, 27 grams carbs, 4 grams fat
add 2 more egg whites, do you use water or milk for the oatmeal?
9am
mixed greens garden salad with 6oz of chicken breast and light honey mustard (subway)
45g protien, 5g carbs, 15g fat (estimate, cant exactly remember)
go to 8oz of chicken and use balsamic vinegar and olive oil dressing(good fats)
12pm
8oz low sodium deli cut turkey breast, half avacado
50g protien, 0 carbs, dont know fat count.. mostly efa's though
take out the avocado and add a medium banana(around 30g of carbs), up the turkey breast to 10oz
3pm
one cup oatmeal, preworkout redline shake
30g protien, 27 g carbs, 2g fat
what's in the redline shake? what type of carbs?
5:30ish
pwo shake
60g protien, 2g carbs, 2g fat
up the protein to 70-80g and add 70g of carbs, what do you use to make this shake?
6:30ish
6inch double meat chicken breast sandwich(subway) with only honey mustard and ALL the veggies, half avacado
45g protien, 50g carbs, dont know exact fat count, mostly efa's though
go look up the sandwich on the internet and get the stats
9:30
8oz london broil cold cut
60g protien, 4g fat, 0 carbs
add some fish oil here, around 15g should be good



why all the subway?

[jamyjamjr]

k, so let's modify that ratio to 50/30/20, we can always mess with it as needed

that means 375g of protein, 225g of carbs, and 70g of fat

divided among your 7 meals equals roughly 55g of protein, 35g of carbs and 10g of fat per meal, of course we can add and subtract from meals as needed, for example there won't be hardly any carbs in your last meal, so you can add those carbs to your PWO meal for a total of 70g of carbs there, now lets get to work on the diet

6am
10 egg whites, cup of oat meal (plain, natural)
52g protien, 27 grams carbs, 4 grams fat
add 2 more egg whites, do you use water or milk for the oatmeal?
i use water for the oatmeal.. milk has too many simple sugars
9am
mixed greens garden salad with 6oz of chicken breast and light honey mustard (subway)
45g protien, 5g carbs, 15g fat (estimate, cant exactly remember)
go to 8oz of chicken and use balsamic vinegar and olive oil dressing(good fats)
no prob
12pm
8oz low sodium deli cut turkey breast, half avacado
50g protien, 0 carbs, dont know fat count.. mostly efa's though
take out the avocado and add a medium banana(around 30g of carbs), up the turkey breast to 10oz
upping the turkey breast to 10oz is no prob.. isn't the banana a simple carb?? shouldn't i be staying away from it unless its pw??3pm
one cup oatmeal, preworkout redline shake
30g protien, 27 g carbs, 2g fat
what's in the redline shake? what type of carbs?
semi-simple carbs (if you dont know what that is, it's a three chained carbohydrate (similar to a white bagel)
5:30ish
pwo shake
60g protien, 2g carbs, 2g fat
up the protein to 70-80g and add 70g of carbs, what do you use to make this shake?
pro complex... i consider it the best shake out there.. uses 8 different sources of protien... ie whey, egg, blah blah...
6:30ish
6inch double meat chicken breast sandwich(subway) with only honey mustard and ALL the veggies, half avacado
45g protien, 50g carbs, dont know exact fat count, mostly efa's though
go look up the sandwich on the internet and get the stats
48g protien,50g carbs, 35g fat
9:30
8oz london broil cold cut
60g protien, 4g fat, 0 carbs
add some fish oil here, around 15g should be good
done


why all the subway?

im a paramedic and on the run ALOT... they're easy to get to and cheap...

[Phate]

im a paramedic and on the run ALOT... they're easy to get to and cheap...

not the best option, but if you don't have much choice then they'll have to do, personally i would carry oats, splenda, spoons, cups, water, dry milk, and liquid egg whites with me in my car(i do) and use those things to make mini meals when you need them

[jamyjamjr]

well i can always sub the subway with like a whole chicken throughout the day.... there are always plently of options... this is more closely my daily routine.. sometimes ill do beef jerky at night.. sometimes ill skip the subway and get a brown rice chicken/steak teriyaki bowl... cant eat exactly the same thing every day.. that only leads to diet failure...

[Phate]

well i can always sub the subway with like a whole chicken throughout the day.... there are always plently of options... this is more closely my daily routine.. sometimes ill do beef jerky at night.. sometimes ill skip the subway and get a brown rice chicken/steak teriyaki bowl... cant eat exactly the same thing every day.. that only leads to diet failure...

agreed

any questions on the diet i laid out?

[jamyjamjr]

just about the banana... you think a glucose spike in necessary at that time??

[Phate]

just about the banana... you think a glucose spike in necessary at that time??

it won't spike glucose, unless you eat it when it's black, bananas that are green are mostly starch and as they ripen they become a sugar, so a normal banana is actually a low GI to mid GI carb, and the reason for it is twofold, one is to make the meal a pro/carb meal so that we can focus more on pro/fat later in the day, and second so that most of your carbs will be before your workout, thus filling your glycogen stores for more energy during your workout since you will be doing empty stomach cardio at the start of the your glycogen stores will be almost nill

[jamyjamjr]

o i c.... i was under the impression it was all simple.. so be it.. thx alot phate.. ill keep you posted on my progress

[Phate]

o i c.... i was under the impression it was all simple.. so be it.. thx alot phate.. ill keep you posted on my progress

no prob bro, btw here is some trivia on bananas

Bananas and plantains (cooking bananas) are nowadays grown in all humid tropical regions. The bananas are picked green from the trees, shipped and kept from ripening until they reach the shops. Imperfectly ripened bananas are composed of starch; but as the natural ripening proceeds, the starchy material is converted into dextrin and glucose.

The cooking banana is larger, coarser and less sweet than the kinds that are generally eaten raw. Its starch content is about 25%.

[jamyjamjr]

noted...

[garythompson]

no prob bro, btw here is some trivia on bananas

Bananas and plantains (cooking bananas) are nowadays grown in all humid tropical regions. The bananas are picked green from the trees, shipped and kept from ripening until they reach the shops. Imperfectly ripened bananas are composed of starch; but as the natural ripening proceeds, the starchy material is converted into dextrin and glucose.

The cooking banana is larger, coarser and less sweet than the kinds that are generally eaten raw. Its starch content is about 25%.

lol you know too much