test prop only and diet

[Opasan_Bosanac]

hey guys couldnt find my old thread so i am posting a new one sorry :P
stats are: 22 years old, 15% bf, 6ft 2, 97 kilos, training since 18, done one cycle 12 months ago - test prop 100mgs eod 1 - 10 wks and threw some winny in towards the end.

new cycle i wanna do is prop only 10 to 12 weeks at 100mgs ed, pct will be nolva 40,40,20,20 and maybe hcg.

Goal is to shredd body fat and maintain size, will also be doing 1 hour cardio ED before breakfast.

diet is

Meal 1: 4 WHOLE EGGS, 220 Cal, 24g Pro, 3.4g Carb, 4.5g Fat
1 SLICE BREAD, 100 Cal, 3g Pro, 13g Carb, 1g Fat
1 PROTEIN SHAKE, 120 Cal, 38g Pro, 4.5g Carb, 2g Fat

Meal 2: 200g TUNA, 240 Cal, 54.5g Pro, 2g Carb, 2g Fat
50g BROWN RICE, 108 Cal, 2.5g Pro, 22.4g Carb, 1g Fat

Meal 3: 200g CHICKEN BREAST, 346 Cal, 58.5g Pro, 3g Carb, 12g Fat
100g VEGGIES, 32 Cal, 1.5g Pro, 7g carb, 0.2g Fat

Meal 4: 1 PROTEIN SHAKE, 120 Cal, 38g Pro, 4.5g Carb, 2g Fat
1 APPLE, 128 Cal, 0g Pro, 32g Carb, 0.2g Fat

Meal 5: 200g STEAK, 340 Cal, 56g Pro, 1g Carb, 16g Fat
100g VEGGIES, 32 Cal, 1.5g Pro, 7g carb, 0.2g Fat

VITIMIN C, ZINC, BCAA'S, CREATINE, GLUTAMINE, CITRILINE MALLALATE, FISH OIL, AND TRIBULUS

WORKOUT

Meal 6: 1 PROTEIN SHAKE, 120 Cal, 38g Pro, 4.5g Carb, 2g Fat
100g VEGGIES, 32 Cal, 1.5g Pro, 7g carb, 0.2g Fat

Meal 7: 100g CHICKEN BREAST, 175 Cal, 29g Pro, 1.5g Carb, 6g Fat
150g COTTAGE LITE CHEESE, 130 Cal, 18g Pro, 5g Carb, 8g Fat

total is 2328 CALORIES, 380g PROTEIN, 117g CARBS, 60g FAT


thanks for your input guys

[Klimax]

I would have carbs that don't come from veggies only at breakfast and postwo.
You could also increase kals by rising fats (add oil to veggies).

[nonotone]

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[Opasan_Bosanac]

nice awsome thanks guys

[Opasan_Bosanac]

any other comments will be greatly appreciated, so i take it this is a pretty good diet then

[Klimax]

Remember to do a clean refeed day once a week by increasing carbs.

[Sfla80]

Remember to do a clean refeed day once a week by increasing carbs.

Sorry i dont mean to jump in on the ops thread, but was curious on what does this means. Already had my diet critqued and been working good for me, so im curious if this will help me any further.

once again sorry op

[**TOP**]

Sorry i dont mean to jump in on the ops thread, but was curious on what does this means. Already had my diet critqued and been working good for me, so im curious if this will help me any further.

once again sorry op

"refeed" as to carb up, but you dont need to do this! I personally would only do this if it were a contest prep,in which i would go a few days with 0 carbs and the carb up the next. But it would only be done several weeks out from a show to inhibit fat plateaus.

[Klimax]

I said this because the guy's weight is 220lbs and his diet has 120 carb. Once a week a day with more complex carbs shouldn't be bad, should it?

[**TOP**]

I said this because the guy's weight is 220lbs and his diet has 120 carb. Once a week a day with more complex carbs shouldn't be bad, should it?

Sorry for the confusion,i was quoting "goode" i have been helping him with his diet and didnt think he should do this. I wasnt saying the op should or shouldnt do this....sorry