Originally Posted by
dsldsl1980
i'm 30 years old, 185 weight, about 13%bf and i have been stuck at that % for a long time. I just started my first aas cycle which is 2 weeks dbol 12 weeks test e and i'm on week 6. I have gained about 18 lb so far, stayed about the same % and am feeling great. After my cycle i am really going to be focused on cutting the fat and being under 10% or having decent abs.
My question is will my diet/workout below allow me to do this or does it need to be tweaked more.
M-f
1/4 cup oatmeal with stevia 1 egg, 1 egg white slice of turkey meat this is a joke of a meal. Maybe 12g protein, 14g carbs, 5g fat pre-workout? 1 whole egg, 8-10 whites, 1/2 cup oats, no turkey (loaded with sodium and will bloat you on cycle)
workout
protein shake (3 scoops myoplex) 2 scoops only, add 1/2 cup oats to shake
(chicken breast, veggies mac n cheese), or (chicken salad with a little italian dressing), or (turkey wrap with carrots and a pickle) chicken breast, veggies and 30g complex carbs only. The other meals are shit. No mac n' cheese ever, please. Brown rice, oats, sweet potato, etc.
body for life meal (a meal from his book generally a lean 50/50 carb/protein should look like the meal i critiqued above. 6-8g lean protein, veggies, complex carbs - less than 50g.
a little bit of left overs from dinner should look like the meal above, minus the carbs. 6-8g lean protein, 20g healthy fat, veggies. Example: Chicken breast, 26 almonds, 10 asparagus straws
1 scoop of casin protein from gnc add 2 tbspn. Natty pb
saturday is my cheat day, i generally don't go crazy but a typical day may be: Ham egg cheese bagel, home grilled burger with cheese and a few chips, small serving of apps and steak dinner on the town. enjoy one cheat meal as sean said. A cheat day will set you back
sunday is typically a body for life cooking day. Start the day with oatmeal, turkey burger for lunch, and healthy cooked chicken fajitas for dinner. what a joke. It should look like the day i critiqued above. Minus the pwo shake if you don't lift.
i do booze it up a bit on the weekends with captain diets. you simply cannot on cycle. Sorry.
workouts will consist of lifting mon - fri with atleast 20 min of cardio every day and 2 days i will be doing that as well as a long run (training for a race)
keeping in mind that i'm not trying to be a pro body builder, i just want to get under that 10% mark. Do i need to be more strict and if so where would you recommend i start? you need to be much more strict. You're on f*cking steroids! Start with reading, learning, and implementing. No bullshit like body for life, just clean bodybuilding meals. No leftovers, no restaurant food. You can do it, as long as you're on aas, at least. Cook all your food 1 day per week and store it. Take it with you to work, etc.
hopefully my minor tweaks are getting me close. I know i will have to cut the calories more after aas but until then i was hoping this was close to ok for my specific goals. not close at all. You know what you have to do now if you're serious, so do it.