hey guys i am doing a very amateur bodybuilding charity event contest. i am at a crossroad right now because i dont know wether i should lower my cal because i wont cut fast enough or keep it the same incase i loose muscle and look flat on stage. Iv really never cut so i dont know please help me with my diet!
I am currently 183lbs and around 11%bf (top abs are showing but still have a long way to go). it is 4 weeks out. here is my diet/ workout.
I am on
test prop50mg ED
TREN ACE 50mg ED
Winstrol 50mg tab ED
clen 120micrograms 2 week on 2 week off
i do a carb cycle diet where i have my hi days eating 225g of carbs my low days eating 175g of carbs and my off days where the only carbs i have is a peice of fruit (roughtly 40g from fruit and sugars from cottage cheese and protein shakes) and i repeat. my cal are around 2600 cal and even tho teh carbs fluctuate i make up the diff in cal by adding more fats/proteins to my diet.
THIS IS MY WORKOUT
DAY A (hi carb day)
FLAT DUMB BELL CHEST 5 sets 5 reps
Front Squat 3 set 12 rep
weighted wide grip pullup 25 rep as many sets as needed
rope tricep extention 2x10 Super set with reverse barbel curl 2x10
cable fly 2x15 super set with cable shoulder ext 2x15
Day B(low carb day)
Hangcleans 5x5
one leg dumbel squat 3x8 superset w/ reverse grip cable row 3x10
standing barbell shoulder press 5x5
abs
off day(no carbs)
day C (high Carb Day)
Dead lift 8,6,4,4,4,1,1
neutral grip pullups 3x12
standing dumbell tricep ext 3x10
shoulder complex 2x10 superset w/ hammer curls 2x10
Day d(low carb days)
Back squat 4x8
neutral grip dumbell shoulder press 4x8
tbar rows 4x6
decline dumbell flys 3x12 superset w/lat pulldowns 3x8
abs
day off (no carb day)
and repeat
here are my three diet days
HIGH CARB DAYS
Cal Fat Carb Protein
Meal 1
Nitro Core Shake 200 5g 14g 24g
Meal 2
1 Cup Oatmeal 300 6g 54g 10g
6 egg white 1 whole egg 190 4g 4g 30g
TOTAL 490 10g 58g 40g
Meal 3
8oz Grilled Chicken 220 2g 0g 50g
1/2 cup Brown Rice 150 1g 33g 4g
TOTAL 370 3g 33g 54g
Meal 4
1.5 Scoops Waxi Maize 240 0g 60g 0g
2 Scoops Whey 260 3g 8g 48g
Total 500 3g 68g 48g
Meal 5
8oz Grilled Chicken 220 2g 0g 50g
1/2 cup Brown Rice 150 1g 33g 4g
TOTAL 370 3g 33g 54g
Meal 6
1 can tuna 120 2g 0g 26g
handfull of almonds 160 12g 6g 6g
TOTAL 280 14g 6g 32g
Meal 7
4oz Talapia 110 2g 0g 23g
Meal 8
1/2 cup cottage cheese 70 0g 6g 11g
1 TBSP Peanut Butter 100 8g 3g 4g
Caseine Shake 120 1g 3g 24g
TOTAL 290 9g 12g 39g
4 FISHOIL through out day 50 5g 0g 0g
TOTAL: 2,660 54g 224g 314g
MED CARB DAYS
Cal Fat Carb Protein
Meal 1
Nitro Core Shake 200 5g 14g 24g
Meal 2
1 Cup Oatmeal 300 6g 54g 10g
6 egg white 1 whole egg 190 4g 4g 30g
TOTAL 490 10g 58g 40g
Meal 3
8oz Grilled Chicken 220 2g 0g 50g
Meal 4
1 Scoops Waxi Maize 160 0g 40g 0g
2 Scoops Whey 260 3g 8g 48g
Total 500 3g 68g 48g
Meal 5
8oz Grilled Chicken 220 2g 0g 50g
1/2 cup Brown Rice 150 1g 33g 4g
TOTAL 370 3g 33g 54g
Meal 6
1 can tuna 120 2g 0g 26g
handfull of almonds 160 12g 6g 6g
TOTAL 280 14g 6g 32g
Meal 7
8oz Talapia 220 4g 0g 46g
Meal 8
1/2 cup cottage cheese 70 0g 6g 11g
1 TBSP Peanut Butter 100 8g 3g 4g
Caseine Shake 120 1g 3g 24g
TOTAL 290 9g 12g 39g
6 FISHOIL through out day 90 9g 0g 0g
TOTAL: 2,580 60g 172g 333g
NO CARB DAYS
Cal Fat Carb Protein
Meal 1
1 Scoop Whey shake 130 1.5g 4g 24g
Meal 2
2 slices Turkey Bacon 70 3g 0g 12g
6 egg white 2 whole egg 260 8g 4g 36g
TOTAL 330 11g 4g 48g
Meal 3
8oz Top Round Steak 480 19g 0g 70g
Meal 4
8oz Grilled Chicken 220 2g 0g 50g
1 TBSP Olive Oil 120 14g 0g 0g
TOTAL 340 16g 0g 50g
Meal 5
2 Scoops Whey 260 3g 8g 48g
Meal 6
8oz Grilled Chicken 220 2g 0g 50g
1 TBSP Olive Oil 120 14g 0g 0g
TOTAL 340 16g 0g 50g
Meal 7
2 can tuna 240 4g 0g 52g
Meal 8
8oz Talapia 220 4g 0g 46g
Meal 9
1/2 cup cottage cheese 70 0g 6g 11g
Caseine Shake 120 1g 3g 24g
TOTAL 190 1g 9g 35g
8 FISHOIL through out day 120 12g 0g 0g
TOTAL: 2,650 87g 25g 423g
PLEASE LET ME KNOW WHAT CHANGES IF ANY I SHOULD MAKE TO MY DIET AND OR WORKOUT AND ANY AND ALL ADVICE WOULD BE VERY HELPFULL
