first cycle with diet

[DV2000]

Hello All,

Hey Guys, not sure if this post belongs here or the steroid forum so i posted to both hoping for some input.

I am 28 years old, 5'9" 162 lbs 13% body fat. I have been truly training since i was 23. My ultimate goal is to add about 7-10 lbs of lean mass while cutting body fat in order for abs to show.

I'm pretty educated about diet and nutriotion thanks to alot of posts i've read on these boards. I am about to do my first cycle of steroids. I know test should be the basis of any cycle however i have a different goal i'd like to achieve. I know some of you will reply with do test and i understand however after reading about the results people have had with VAR and Creatine i've choosen to go this route (hope i dont get flamed to bad)

I plan on running Var for 10 - 12 weeks at 70mg ED while taking creatine. I have copied my current diet.

My workout is pretty set, i do a 45 min session of cardio in the AM on an empty stomach and i work out midafternoon. Please take a look at my diet and let me know if i should tweak anything or if you have any other suggestions.

6:30 – 7:30 A.M – Insanity Cardio (High Intense Cardio) Workout

7:30 A.M – Protein Shake With ½ cup Oats and 1 scoop whey protein –

Calories -317 Carbs- 42.5 Protein – 25 Fats - 0

9:30 A.M. – 1 Whole Eggs, 3 Egg Whites, Slice of Non Fat Cheese, ½ Whole Grain Bun, ½ Orange. TBSP Olive Oil

Calories - 351 Carbs - 17 Protein - 25 Fats - 9

11:30 A.M (Pre workout meal) – 6 oz burger (93% lean beef), Slice of No Fat Cheese 1 Whole Grain Bun ½ Sweet Potatoe

12:30-1:30 – Lifting Session

1:30 PM – Protein Shake With ½ cup Oats and 1 scoop whey protein –

Calories -317 Carbs- 42.5 Protein – 25 Fats - 0

2:30 P.M - 6oz Turkey Burger, Whole Wheat Bun, No Fat Cheese, ½ Sweet Potatoe

Calories – 362. Protein – 57. Carbs – 34. fats -


4:30 P.M. – 1 Whole Eggs, 3 Egg Whites, Slice of Non Fat Cheese, ½ Whole Grain Bun, ½ Orange. TBSP Olive Oil

Calories - 351 Carbs - 17 Protein - 25 Fats - 9

6:30 P.M – 6 Oz Grilled Chicken, TSBP of Olive Oil, 1/3 Cup Rice, Broccoli

Calories - 405 Carbs - 21 Protein - 34 Fats - 14




Total Calories – 2,540
Total Protein – 212 Ideal is 200
Total Carbs – 208 Ideal is 200
Total Fat - 64 Ideal is 100


Thanks for any replys and advice you guys give, it's greatly appreciated.

[Damienm05]

Hello All,

Hey Guys, not sure if this post belongs here or the steroid forum so i posted to both hoping for some input.

I am 28 years old, 5'9" 162 lbs 13% body fat. I have been truly training since i was 23. My ultimate goal is to add about 7-10 lbs of lean mass while cutting body fat in order for abs to show.

I'm pretty educated about diet and nutriotion thanks to alot of posts i've read on these boards. I am about to do my first cycle of steroids. I know test should be the basis of any cycle however i have a different goal i'd like to achieve. I know some of you will reply with do test and i understand however after reading about the results people have had with VAR and Creatine i've choosen to go this route (hope i dont get flamed to bad)

I plan on running Var for 10 - 12 weeks at 70mg ED while taking creatine. I have copied my current diet.

My workout is pretty set, i do a 45 min session of cardio in the AM on an empty stomach and i work out midafternoon. Please take a look at my diet and let me know if i should tweak anything or if you have any other suggestions.

6:30 – 7:30 A.M – Insanity Cardio (High Intense Cardio) Workout

7:30 A.M – Protein Shake With ½ cup Oats and 1 scoop whey protein –

Calories -317 Carbs- 42.5 Protein – 25 Fats - 0 Skip the oats, just have a shake w/ 2 tbspn. natural peanut/almond butter or 1 tbspn. of flax/udo's oil.

9:30 A.M. – 1 Whole Eggs, 3 Egg Whites, Slice of Non Fat Cheese, ½ Whole Grain Bun, ½ Orange. TBSP Olive Oil Add 2 egg whites, no cheese, have 1 cup oats instead of 1/2 a bun. Trust me here.

Calories - 351 Carbs - 17 Protein - 25 Fats - 9

11:30 A.M (Pre workout meal) – 6 oz burger (93% lean beef), Slice of No Fat Cheese 1 Whole Grain Bun ½ Sweet Potatoe no cheese, have a whole large sweet potato (35-50g carb). Good pre-workout meal. If eating ground beef without cheese seems weak, just have a lean steak.

12:30-1:30 – Lifting Session

1:30 PM – Protein Shake With ½ cup Oats and 1 scoop whey protein –

Calories -317 Carbs- 42.5 Protein – 25 Fats - 0 looks like a good PWO shake to me.

2:30 P.M - 6oz Turkey Burger, Whole Wheat Bun, No Fat Cheese, ½ Sweet Potatoe Again, eat a whole sweet potato, cut out the bread and cheese.

Calories – 362. Protein – 57. Carbs – 34. fats -


4:30 P.M. – 1 Whole Eggs, 3 Egg Whites, Slice of Non Fat Cheese, ½ Whole Grain Bun, ½ Orange. TBSP Olive Oil Eggs don't stay in your system long. It makes them a good food for breakfast but not ideal for the rest of the day. Have chicken/tilapia/salmon - 6 oz. No cheese or bun, eat 2 cups of veggies and some quinoua/sweet potato/brown rice/whole grain couscous (shoot for 40-50g carbs)

Calories - 351 Carbs - 17 Protein - 25 Fats - 9

6:30 P.M – 6 Oz Grilled Chicken, TSBP of Olive Oil, 1/3 Cup Rice, Broccoli No rice here, just more veggies and chicken

Calories - 405 Carbs - 21 Protein - 34 Fats - 14

BEFORE BED - NEED A MEAL - 2 scoop casein in water w/ EFA source. Remember, you won't be eating again for a long time.




Total Calories – 2,540
Total Protein – 212 Ideal is 200
Total Carbs – 208 Ideal is 200
Total Fat - 64 Ideal is 100


Thanks for any replys and advice you guys give, it's greatly appreciated.

1- If you were actually 13% bf, you'd already see your abs quite definitively. Not flaming, just saying most people who don't have clear abdominal definition are usually 15-18% unless genetically cursed.

2- Your diet isn't terrible but I think you'd feel a lot better with veggies in more meals, better carb/pro sources instead of whole wheat buns and cheeseburgers.

3- Who says 200/200/100 is ideal? Or that 2500 cals is what you wanna shoot for without a specified BMR or TDEE? When on a cycle, these numbers need to be dialed in without any variation whatsoever to see results worthy of taking such serious hormones. Find out your TDEE and eat right around it, maybe 100-200 clean calories over provided you continue your HIT cardio regiment in the AM. I'd say 200 is a good number for your protein but I'd like to see your carbs higher, say 250, mostly derived of additional fibrous sources. For example, 2 cups of vegetables with your last 3 meals instead of starchy carbs.

4- Most importantly, you stop eating at 6:30 but I doubt you go to bed before 10:00. That said, space out your meals a little more throughout the day with your last listed feeding coming at around 8:00 and have a casein shake right before bed, whenever that may be.

5- Look at what I've done above. Implement if you can. You need to figure out your tdee based on an accurate bf% to set cals accordingly and continue upping them based on increase in lean mass over the cycle.

As for your cycle, I dunno about it but I'm no expert there. I hope you have a PCT in mind though, Var will shut down testicular function just like any other gear.

[DV2000]

Hey,

Thanks for the feedback man, greatly appreciated.

As for the body fat, i think your right, the trainer in the gym had measured me but i didnt think i was that low just because i dont see any abs, my stomach is flat but theres very little definition and i work abs. It's prob right around 15-16% unless i am genetically cursed which i doubt.

I am going to incorporate those changes you made into my diet, hopefully it'll make a big difference.

My TDEE is right at 2929 calories, in the diet i posted i was shooting to consume about 2500 a day.

i was aiming for a 40/40/20 split which is why i had those figures in the diet as the "ideal" split.

Now considering i want to add some lean mass and cut body fat what do you think would be my ideal calorie intake a day? I really want to be about 170-175lbs.

As for the cycle i do have a PCT as well, not going to risk anything even tho i've heard 100 ppl say you dont need it and 100 ppl say you do, why risk it.

Again thanks for the feedback, those small changes you made make alot of sense. I'll go in and recalculate the macros later on and repost.

[over812]

Great input Damien, Thanks!

[valenti00]

Damien makes alot of good points, follow his advice. Other members will leave suggestions as well. You need to find what works best for you and stick with it.

[mg1228]

do u workout 7 days a week? im sure u dont---how many days cardio how many weights? i like everything damien said about diet---i would do 3/4 cup oats and 2 scoops whey in ur pwo meal----make the changes damien suggested and repost macro and cal totals and we can further tweak if needed


dont know much about var--but its gonna b hard to increase lbm and cut fat at the same time unless ur new to this or stack test with something or test alone may work


where is ur heartrate in that am cardio?

[DV2000]

Here is the revised diet with the corrections damien made.

6:30 – 7:30 A.M – Insanity Cardio (High Intense Cardio) Workout

7:30 A.M – Protein Shake 2 scoop whey protein & 2TSPB of Natural Peanut butter –

Calories- 406 Carbs-9 Protein- 49 Fats – 20 Sugars - 3

9:30 A.M. – 1 Whole Eggs, 5 Egg Whites, 1 Cup Oats with (very little protein powder for flavor). TBSP Olive Oil

Calories -575 Carbs – 54 Protein – 22 Fats - 19

11:30 A.M (Pre workout meal) – 6 oz burger (93% lean beef), 1 Sweet Potatoe.

Calories- 369 Carbs – 26 Protein – 36 Fats – 12 Sugars – 5

12:30-1:30 – Lifting Session

1:30 PM – Protein Shake With 3/4 cup Oats and 2 scoop whey protein –

Calories -441 Carbs- 42.5 Protein – 44 Fats - 4

2:30 P.M -1 Whole Eggs, 5 Egg Whites, TBSP Olive Oil 1 Sweet Potatoe

Calories - 389 Carbs – 26 Protein - 24 Fats - 19 Sugars - 5


4:30 P.M. – 8oz Turkey Burger, 2 Cups Broccoli

Calories - 300 Carbs - 8 Protein - 56 Fats - 2


6:30 P.M –Grilled Chicken/Filet/Tilapia, TSBP of Olive Oil, 2 cups Broccoli (depending on which meat will determine how many OZ I eat – For this example I’m going to use 8OZ Chicken)

Calories - 300 Carbs - 8 Protein - 46 Fats - 4

9 P.M. – 2 Scoop Protein Shake

Calories - 216 Carbs - 2 Protein - 44 Fats – 4


Total Calories – 2,996 - TDEE = 2,929

Carbs – 175.5

Protein – 321

Fats – 84

Sugars - 13




i'm super high on protein here (pretty much 2g for every lb i weigh) I'm short on where damien wanted me for carbs.

I've had a few friends from the gym do var and creatine and they had excellent results (it was like a total transformation to watch their bodyfat drop and lean muscle increase)

My workout schedule is cardio 6 days a week (mon-sat). I dont have a heart rate monitor when i do the workout but based on previous high intensity cardio workouts i've done in the gym i'd say it's right around 150 - 160 and thats just based off what feedback the machine gave me (i'm going to purchase a heart rate monitor for myself tho).

Lifting schedule is 2 days on 1 day off.

Im thinking if i stick at the current calories i should be able to gain 5-7lbs lbm with the var and creatine while dropping body fat.

Thank you for replying MG

[mg1228]

Here is the revised diet with the corrections damien made.

6:30 – 7:30 A.M – Insanity Cardio (High Intense Cardio) Workout

7:30 A.M – Protein Shake 2 scoop whey protein & 2TSPB of Natural Peanut butter –

Calories- 406 Carbs-9 Protein- 49 Fats – 20 Sugars - 3

9:30 A.M. – 1 Whole Eggs, 5 Egg Whites, 1 Cup Oats with (very little protein powder for flavor). TBSP Olive Oil

Calories -575 Carbs – 54 Protein – 22 Fats - 19

11:30 A.M (Pre workout meal) – 6 oz burger (93% lean beef), 1 Sweet Potatoe. try to get 96% gr beef--they got it

Calories- 369 Carbs – 26 Protein – 36 Fats – 12 Sugars – 5

12:30-1:30 – Lifting Session

1:30 PM – Protein Shake With 3/4 cup Oats and 2 scoop whey protein –

Calories -441 Carbs- 42.5 Protein – 44 Fats - 4

2:30 P.M -1 Whole Eggs, 5 Egg Whites, TBSP Olive Oil 1 Sweet Potatoe i would do 8 oz chicken breast with the sweet potato

Calories - 389 Carbs – 26 Protein - 24 Fats - 19 Sugars - 5


4:30 P.M. – 8oz Turkey Burger, 2 Cups Broccoli

Calories - 300 Carbs - 8 Protein - 56 Fats - 2


6:30 P.M –Grilled Chicken/Filet/Tilapia, TSBP of Olive Oil, 2 cups Broccoli (depending on which meat will determine how many OZ I eat – For this example I’m going to use 8OZ Chicken)

Calories - 300 Carbs - 8 Protein - 46 Fats - 4

9 P.M. – 2 Scoop Protein Shake

Calories - 216 Carbs - 2 Protein - 44 Fats – 4


Total Calories – 2,996 - TDEE = 2,929

Carbs – 175.5

Protein – 321

Fats – 84

Sugars - 13




i'm super high on protein here (pretty much 2g for every lb i weigh) I'm short on where damien wanted me for carbs. yea u def need to lower protein--u can add back some carbs but u dont have to add back all the cals

I've had a few friends from the gym do var and creatine and they had excellent results (it was like a total transformation to watch their bodyfat drop and lean muscle increase) cool

My workout schedule is cardio 6 days a week (mon-sat). I dont have a heart rate monitor when i do the workout but based on previous high intensity cardio workouts i've done in the gym i'd say it's right around 150 - 160 and thats just based off what feedback the machine gave me (i'm going to purchase a heart rate monitor for myself tho). i think u need to b at 65% of ur max hr to insure u are not burning muscle---trust me i made this mistake

Lifting schedule is 2 days on 1 day off.

Im thinking if i stick at the current calories i should be able to gain 5-7lbs lbm with the var and creatine while dropping body fat.

Thank you for replying MG

-----

[DV2000]

thanks fella's im gonna try and get the carbs to around 250 and get the protein down to about 225-250. I'll just keep playing with it till i get what fits.

MG for what i want to achieve would you go with the 40/40/20 split or something close to that nature?

[DV2000]

I think i may have finally gotten it guys. Please let me know what you think if you have time, i know it's a lot to review but i really appreciate the time use have put in to help.

I was able to go slightly over the TDEE which is good and i lowered the protein and upped the carbs. When i worked it out it is almost a 40/40/20 split.

MG i was going to add the 8oz chicken u suggessted in a previous post but it started to throw the protein out of whack. So i left the eggs. Do you guys think im on point with this new diet?

My only concern is the sugars, is this a problem?




6:30 – 7:30 A.M – Insanity Cardio (High Intense Cardio) Workout

7:30 A.M – Protein Shake 1 scoop whey protein/ 1 cup oats & 2TSPB of Natural Peanut butter –

Calories- 598 Carbs-62 Protein- 39 Fats – 18 Sugars - 3

9:30 A.M. – 1 Whole Eggs, 5 Egg Whites, 1 Cup Oats with (very little protein powder for flavor). TBSP Olive Oil

Calories -575 Carbs – 54 Protein – 22 Fats - 19

11:30 A.M (Pre workout meal) – 6 oz burger (93% lean beef), 1 Large Potatoe.

Calories- 417 Carbs – 37 Protein – 38 Fats – 12 Sugars – 12

12:30-1:30 – Lifting Session

1:30 PM – Protein Shake With 1 cup Oats and 1 scoop whey protein –

Calories -408 Carbs- 55 Protein – 32 Fats - 2

2:30 P.M -1 Whole Eggs, 5 Egg Whites, TBSP Olive Oil 1 Sweet Potatoe

Calories - 437 Carbs – 37 Protein - 28 Fats - 19 Sugars - 12


4:30 P.M. – 8oz Turkey Burger, 2 Cups Broccoli

Calories - 300 Carbs - 8 Protein - 56 Fats - 2


6:30 P.M –Grilled Chicken/Filet/Tilapia, TSBP of Olive Oil, 2 cups Broccoli (depending on which meat will determine how many OZ I eat – For this example I’m going to use 8OZ Chicken)

Calories - 300 Carbs - 8 Protein - 46 Fats - 4

9 P.M. – 1 Scoop Protein Shake

Calories - 108 Carbs - 1 Protein - 22 Fats – 2


Total Calories – 3,133 - TDEE = 2,929

Carbs – 262

Protein – 283

Fats – 78

Sugars - 27

[mg1228]

I think i may have finally gotten it guys. Please let me know what you think if you have time, i know it's a lot to review but i really appreciate the time use have put in to help.

I was able to go slightly over the TDEE which is good and i lowered the protein and upped the carbs. When i worked it out it is almost a 40/40/20 split.

MG i was going to add the 8oz chicken u suggessted in a previous post but it started to throw the protein out of whack. So i left the eggs. Do you guys think im on point with this new diet? u could do 6oz chicken--but having the eggs ppwo isnt that bad seeing how they are fast digesting

My only concern is the sugars, is this a problem?looks to b from pb sweet potato and white potato--i wouldnt do the white potato---do sweet intead




6:30 – 7:30 A.M – Insanity Cardio (High Intense Cardio) Workout if u want to add muscle--be careful with that high intensity cardio

7:30 A.M – Protein Shake 1 scoop whey protein/ 1 cup oats & 2TSPB of Natural Peanut butter –

Calories- 598 Carbs-62 Protein- 39 Fats – 18 Sugars - 3
if ur pb has 3 sugars i would get a different brand
9:30 A.M. – 1 Whole Eggs, 5 Egg Whites, 1 Cup Oats with (very little protein powder for flavor). TBSP Olive Oil

Calories -575 Carbs – 54 Protein – 22 Fats - 19

11:30 A.M (Pre workout meal) – 6 oz burger (93% lean beef), 1 Large Potatoe. do sweet if u can

Calories- 417 Carbs – 37 Protein – 38 Fats – 12 Sugars – 12

12:30-1:30 – Lifting Session

1:30 PM – Protein Shake With 1 cup Oats and 1 scoop whey protein –

Calories -408 Carbs- 55 Protein – 32 Fats - 2

2:30 P.M -1 Whole Eggs, 5 Egg Whites, TBSP Olive Oil 1 Sweet Potatoe

Calories - 437 Carbs – 37 Protein - 28 Fats - 19 Sugars - 12
i would drop the oil and add it somewhere else--maybe the meal below

4:30 P.M. – 8oz Turkey Burger, 2 Cups Broccoli

Calories - 300 Carbs - 8 Protein - 56 Fats - 2


6:30 P.M –Grilled Chicken/Filet/Tilapia, TSBP of Olive Oil, 2 cups Broccoli (depending on which meat will determine how many OZ I eat – For this example I’m going to use 8OZ Chicken)

Calories - 300 Carbs - 8 Protein - 46 Fats - 4

9 P.M. – 1 Scoop Protein Shake make sure its casein otherwise ur wasting ur money---i woulld add a fat source here too---maybe put that oil here instead---or more pb or flax

Calories - 108 Carbs - 1 Protein - 22 Fats – 2


Total Calories – 3,133 - TDEE = 2,929

Carbs – 262

Protein – 283

Fats – 78

Sugars - 27

-----i think it looks good---40/40/20 split is a good place to start---u oughtta take atleast 6-10gr fish oil thruout the day too

[DV2000]

Sorry about that typo those sugars are actually from a sweet potatoe. I googled quite a few sources and that seems to be the correct number for sugars. Struck me as odd. I'll look through the store with the natural PB with the lowest sugars, should not be that hard to find.

Im going to drop the oil like you said to the meal with the broccoli and turkey burger and Add PB at nite before bed with the Casein protein. Just for my own knowledge, Casein protein at night because it's a slower digesting protein correct? During the day i use whey protein for PWO. Is that ok?

Also since the sugars are from a Sweet Potatoe would you recommend a different carb? i mean i can personally do oats all day i absolutely love them. Whatever you think would suit me best.

[DV2000]

a Large Red Potatoe has 266 calories 4 sugars and 58 carbs. i could prolly do a medium reg potatoe which has 34 carbs, 2.5 sugars and 154 calories. very similar to the sweet potatoes without the sugar. Is this a better choice for me.

[mg1228]

Sorry about that typo those sugars are actually from a sweet potatoe. I googled quite a few sources and that seems to be the correct number for sugars. Struck me as odd. I'll look through the store with the natural PB with the lowest sugars, should not be that hard to find.

Im going to drop the oil like you said to the meal with the broccoli and turkey burger and Add PB at nite before bed with the Casein protein. Just for my own knowledge, Casein protein at night because it's a slower digesting protein correct? correct During the day i use whey protein for PWO. Is that ok? yes

Also since the sugars are from a Sweet Potatoe would you recommend a different carb?no--i ate 2 a day when cutting i mean i can personally do oats all day i absolutely love them.i been eatin em 4 times a day, lol Whatever you think would suit me best.

............

[mg1228]

a Large Red Potatoe has 266 calories 4 sugars and 58 carbs. i could prolly do a medium reg potatoe which has 34 carbs, 2.5 sugars and 154 calories. very similar to the sweet potatoes without the sugar. Is this a better choice for me.

i know new potatoes are better that white---but i would still do sweet---or maybe oats if u like em so much----just cause a carb sorce dont have sugar dont mean it aint a fast carb--keep that in mind

[DV2000]

i think i'm going to do limit it to 1 sweet potato a day to limit the sugars a little and then fill in with the oats since i do like them. I'll post some results after i start the cycle hopefully i can help others out in the same boat. Thanks for the feedback man, my buddy said you are the diet guru and i see why. He was already in good shape but once he made the few changes you gave him he was like ripped - amazing what a tuned in diet will do for the body.

[mg1228]

it is truly amazing what a good diet will do---im just a guru in training--learned everything i know right here