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Thread: First Cycle ever..
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09-13-2010, 10:44 AM #1New Member
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First Cycle ever..
I am planning for my first cycle and was advised to post diet here:
6am: 6 egg whites, 1pc Whole Wheat toast, 1 non-fat yogurt
9am: 1 cup 2% cottage cheese, protein shake 23g
12pm: two grilled chicken breast, 1 small red potatoe (baked), veggies
3pm: protein shake 23g
3:30: pre-workout shake (NO)
5:30: post workout shake 23g w/L-glut
6pm: Either Fish, Turkey or more Chicken, red potatoe (baked), veggies
9pm: Casein protein shake
have done this same diet for the past year and can stick to it. Just got sloppy here in the past few months, hence the cycle..
I know, need some refining. This is why I'm here..
Thanks..
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09-13-2010, 10:46 AM #2
I know you're not here for cycle advice, but you probably won't get any help until you post up your stats and cycle history.
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09-13-2010, 10:53 AM #3New Member
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09-13-2010, 11:00 AM #4
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09-13-2010, 11:06 AM #5New Member
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gbrice: thanks for the suggestions. Thay are well received!
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09-13-2010, 11:32 AM #6New Member
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one more for you.. currently at 22%BF and have been instructed to drop it a bit before 1st cycle ever with Test E or CYP alone..
Currently:
6am: Protein Shake 23g (non-fat milk)
9am: 6 egg whites or 1 cup 2% cottage cheese
12pm: grilled chicken breast on whole wheat fat bread (100cals)
3:30: pre-workout shake (NO)
5:30: post-workout shake 23g (Whey w/ non-fat milk
6:30: more chicken breast (either on flat bread with tomatoe/lettuce) or veggies.
9pm: Casein shake
Workout 4 days per week (1.5 hour) with 15 mins cardio to end. Eat like crap on the weekends!
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09-13-2010, 11:51 AM #7
I'm in a bad rut on the weekends right now too. Doesn't mean I can't give you good advice though. A bad weekend of eating can negate an ENTIRE week of strict dieting, without you even feeling it! Think about it: let's say you are at a 500 calorie/day deficit during the week. That's 2,500 calories. Now the weekend comes around, you eat like shit the entire weekend - you better believe you're going to eat 2500 calories surplus, and THENSOME most likely.
Point is, feel free to have a cheat meal, but going crazy all weekend will cause you to break even at best.
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09-20-2010, 05:36 AM #8New Member
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gbrice75: made it to the grocers over the weekend and after one last blowout weekend, have put the new diet into place. Here is what day one looks like (I wont post everyday, just wanted to give you an idea and see if any further refining is needed):
6:30: Protein Shake (Whey 23g) w/ non-fat milk, 1/2 cup steel cut oats
9:30: 6 egg whites, 1/2 cup steel cut oats
12:30: 1 boneless, skinless grilled chicken breast, veggies, 1 cup brown rice
3:00: 1 boneless skinless grilled chicken breast sandwich on Ezekiel bread (pre workout)
3:45: Pre workout shake (I still would like to keep this as I feel the pump I get from the N.O.) The brand I use has no fillers so its bacically just the Arginine, Creatin Mono and Caffeine.
5:30: Post workout shake (Whey 56g/ 2 scoops) with 2% milk, 1/2 cup oats
Question here: I bought steel cut oats, how can I add this to the shake? Also, should I stick to the non-fat milk?
6:00: 1 boneless skinless grilled chicken breast, veggies, 1/2 small avocado
9:00: Casien Shake w/ non-fat milk, 1 tsp natural peanut butter
As you can see, got a good deal on some chicken but will change out to talapia, turkey, lean ground beef. Will also rotating between brown rice and sweet potatoe.
I also bought some zuchini and squash that I plan on coooking with extra virgin olive oil with onions to include with dinner.
This is my meal plan to lean before the cycle. Still working out intensively 4 days with cardio right after. Let me know what you think...Thanks..
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09-20-2010, 07:26 AM #9
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09-20-2010, 07:28 AM #10New Member
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Is there a website to get macros on foods?
The raw veggies dont have any lables..
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09-20-2010, 07:34 AM #11
calorieking.com, fitday.com, livestrong.com are all good
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09-20-2010, 07:39 AM #12
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09-20-2010, 07:58 AM #13New Member
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Thanks guys, Ill get the macros over this week. I have been checking BF% on the home scale and have been low 20's. Just checked with a caliper that someone at work brought in and it was 16.3%. Are the digital scales that crappy? Hoping so..
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09-20-2010, 08:40 AM #14New Member
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I have found the scales to be off. I always stick with the caliper to get a good check.
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09-20-2010, 08:44 AM #15
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09-21-2010, 06:30 AM #16New Member
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gbrice: got the macros for you brother.. (I added 2 whole eggs to my 6:30 meal as advised)
6:30: 54.3g pro / 70.5g carb / 19.5g fat = 677 calories
9:30: 31.6g pro /55.2g carb / 5.6g fat = 402 calories
12:30: 41.6g pro / 50.8g carb / 8g fat = 427 calories
3:00: 43.1g pro / 30g carb / 5.1g fat = 346 calories
Post work out shake 5:30: 64.7g pro / 72.3g carb / 11.4g fat = 560 calories
6:00: 39.5g pro / 18.3g carb / 25.9g fat = 445 calories
9:00: 36.2g pro / 18.3g carb / 10.4g fat = 311 calories
Total for the day: (these refelct day one meal as posted yesterday)
311g protein
315.4g carb
85.9g fat
3168 calories
I checked BF% on the caliper (FatTrack II) and came up with roughly 16%. My immediate goal is to lower BF% in prep for 1st cycle ever, while keeping current muscle mass.
I really appreciate you taking the time to review this.
BTW: had to crunch through the oats in the PostW shake, not bad though..
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09-21-2010, 06:40 AM #17New Member
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FYI..
BMR =2250.45
Daliy Caloric = 3488.2
(Harris Benedict Equation)
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09-21-2010, 08:58 AM #18
Looks pretty good brotha, but fat is a bit high in meal 1 IMO. Probably from the eggs you added, lol! Sorry man, I know how hard it can be to try and get all the right foods in and still balance your macros.
Looks like you changed this meal completely though? Adding 2 eggs to the food you already posted won't yield you an additional 17g fat (1/2 cup oats is 2.5g, so i'm going based off of that).
If possible repost the diet itself and include the macros after each meal. Sorry to be a pain with this, but want to make sure we get it right.
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09-21-2010, 09:13 AM #19New Member
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No problem..
calorieking states 2.5g protein for 1/4 cup, I have 1/2 cup = 5g correct??
6:30: Protein Shake (Whey 23g) w/ non-fat milk, 2 whole hard boiled eggs, 1/2 cup steel cut oats
54.3g pro / 70.5g carb / 19.5g fat = 677 calories
9:30: 6 egg whites, 1/2 cup steel cut oats
31.6g pro / 55.2g carb / 5.6g fat = 402 calories
12:30: 1 boneless, skinless grilled chicken breast, veggies, 1 cup brown rice
41.6g pro / 50.8g carb / 8g fat = 427 calories
3:00: 1 boneless skinless grilled chicken breast sandwich on Ezekiel bread (pre workout)
43.1g pro / 30g carb / 5.1g fat = 346 calories
5:30: Post workout shake (Whey 56g/ 2 scoops) w/ non-fat milk, 1/2 cup oats
64.7g pro / 72.3g barb / 11.4g fat = 560 calories
6:00: 1 boneless skinless grilled chicken breast, veggies, 1/2 small avocado
39.5g pro / 18.3g carb / 25.9g fat = 445 calories
9:00: Casien Shake w/ non-fat milk, 1 tsp natural peanut butter
36.2g pro / 18.3g carb / 10.4g fat = 311 calories
Total for the day:
311g protein
315.4g carb
85.9g fat
3168 calories
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09-21-2010, 09:51 AM #20
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09-21-2010, 10:17 AM #21New Member
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Not sure if I'm breaking the rules by dropping names, but the Whey is by E.A.S, oats by McCann (I'll delete it if needed)
Whey: 1 scoop= 23g pro /3g carb/ 2.5 fat = 130 cal w/o milk
The eggs on calorieking (hard bolied)= 6.3g pro/ .6g carb / 5.3g fat
The eggs (2each) add 10.6g fat + 2.5 from the whey powder = 13.1g fat, then we add in the non-fat milk @ 1.4g fat
Dont get me wrong, not arguing with you here. I might be mistaken, you are the expert.
Also, if no milk with casein, then just water??
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09-21-2010, 10:34 AM #22New Member
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I rechecked the oats and you are right 2.5g fat per 1/4 cup (1 serving).
Is this dry??
I may be adding it up wrong for 1/2 cup prepared...
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09-21-2010, 10:37 AM #23
LoL how the fvck does non-fat milk have any fat? Personally I go with what's on the label whenever possible, and only rely on websites for meats and things I can't get a label for. The sites are often wrong and have too much conflicting info IMO.
Yes, water with Casein. Do you use ON brand? It mixes thick as hell with water, no need for milk IMO.
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09-21-2010, 10:44 AM #24New Member
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HAH!! Damn good question on the milk! I should have picked that up when I wrote it down from the website, my bad..
I'll check the label when I get home..
Casein is by ON and I love it (vanilla). The natty peanut butter is a real treat as well, thanks for that one.
Do I need to correct and re-post macros?
Thanks again for all your helpful info.
Got a new one here for you...
at 16% BF, I hear I'm not ready for a cycle. But could I start one in two weeks and keep the same diet and still shed BF%?? Just anxoius that's all..
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09-21-2010, 11:05 AM #25
Nah, you don't need to repost. I use the ON vanilla Casein as well, and love it too! It's really good with water (unlike their whey IMO) - if you like it really thick, just use a bit less water then you do now with milk.
As for bodyfat, I was anxious too when I was at 15% and regret doing it now - results weren't great and I should have waited.
I would say get to 10% first, and then you'll REALLY be ready. What kind of cycle are you planning to run, a bulking cycle? If so, you don't want to be concerned with shedding bodyfat during the cycle.
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09-21-2010, 11:27 AM #26New Member
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I have been getting some info from the guru's over on the PCT side of the forum. Was thinking of just a winny only cycle, then did some research (after ordering). Got rid of the winny at cost and placed an order for Test E, as this was proven best for first timers. Going to run 2 amps per week, Mon/Thurs (500mg) for 8 weeks, then PCT 10-14 days after last pin and hope for the best. I have a buddy who works at a lab and was going to get blood work before/ after.
Not looking to get super jacked but build a bit more muscle and try my best to keep most of it through diet, while keeping BF% low. Needless to say, I will be bothering you yet still..
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09-21-2010, 11:42 AM #27
I'd personally run it longer, at least 10 weeks. I started to notice obvious changes around the 7 week mark right up until the end (I ran 12 weeks). I know there are plenty of people who start seeing results around week 3 or 4, and obviously the guys over in that section know more than I do, just letting you know my experience.
No bother at all bro!
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09-21-2010, 12:04 PM #28New Member
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Thanks again for the advice. I can personally guarantee it was not for nothing. Should I decide to start the cycle in two weeks, based on my goals, could I continue the same diet and ust start eating two chicken breasts (doubling protein)?
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09-21-2010, 04:16 PM #29
It's not just about protein bro, it's about the entire diet, eating above maintenance, eating the right foods at the right times, etc. If you're going to run a test cycle, I would say start at 500 above maintenance and see how that goes for a few weeks.
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09-21-2010, 06:00 PM #30New Member
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I figured as much, doubling protein sounded too easy. If there is one thing I have learned so far is that nothing is simple. I have much learning to do yet. I'm going to run the new diet you helped me put together for a month and see what results I can get natural. Would you mind if I chimed back for some fine tuning of the diet once more for the cycle?
You have been a great help. Thanks for your patience with me!
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