Critique my revised diet with pics for bf % estimations - all help is appreciated

**Ca$tro** · 10-01-2010, 07:06 PM

Right boys i have made adjustments, please bare in mind that this is the first time that i am writing/planning this kind of diet so i am not sure about the figures. I think i have them right, went to fit day as well as help from other members (big up to them). I have posted my planned AAS cycle in the forum quite some time ago, but want to shed BF% down to avoid sides...
All help is appreciated so i thank you for your pos/neg input first. And yep i know i am a hairy beast.... The pics are for your humour, should make you giggle but i want body fat estimates please this will help me focus further.

Age - 33
Weight – 100.7kg (222lbs)
Height - 6'0 (182.88cm)
BF% - 20% (need Callipers to be exact)

Train from 10am - 11.30am (Mon-Fri) (1 hour weights followed by 1/2hr cardio)
Work from 1pm - 1am (Mon-Sat)

Katch McArdle - BMR 1743 TDEE 2701
Lightly active category, LBM (222 x.80 = 177.6lbs) not total weight.

Water 4 Lt Daily

AIM = To gain muscle and in the process loose the belly... Want start my AAS cycle.

Meal 1. 9:00am Pro/Carb/Fat/Cal

8 Egg Whites + 2 Whole Eggs 44g/9g/5g/181
1/2cup (60g) Oats 5g/27g/2.5g/228

Total:49g/36g/7.5g/409kcal

Meal 2. 11.30am PWO Pro/Carb/Fat/Cal

Optimum Whey 24g/2g/1g/110
1 Banana 0g/20g/0g/75
1/2cup (60g) Oats (Creatine + BCAA) 5g/27g/2.5g/228

Total:29g/49g/3.5g/413kcal

Meal 3. 1:00pm Pro/Carb/Fat/Cal

8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1cup Broccoli 2g/5g/0g/28

Total:48g/27g/7g/363kcal

Meal 4. 4:00pm Pro/Carb/Fat/Cal

8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1cup Broccoli 2g/5g/0g/28

Total:48g/27g/7g/363kcal

Meal 5. 7:00pm Pro/Carb/Fat/Cal

1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28

Total:32g/5g/1g/157kcal

Meal 6. 10:00pm Pro/Carb/Fat/Cal

1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28

Total:32g/5g/1g/157kcal

Meal 7. 12:00am Pro/Carb/Fat/Cal

8 oz. Salmon 46g/0g/4g/220
1cup Broccoli, 2g/5g/0g/28

Total:58g/5g/4g/248kcal

Meal 8. 2:00am B4 Bed Pro/Carb/Fat/Cal

Casein Shake 23g/4g/1g/117
1 Spoon Peanut Butter 5g/3g/8g/100

Multi -Vitamins
Total:28g/7g/9g/217kcal

TOTAL FOR DAY = PROTEIN: 324g
CARB: 161g
FAT: 40g
CAL: 2327 kcal

Protein : Shakes / Egg Whites / Chicken Breast / Tuna / Salmon.

Carbs : Oats (with water) / Sweet Potato / Brown Rice.

Fats : Olive Oil / Peanut Butter / Fish oils / Udos oil.

Supplements : Glutamine / Creatine / BCAA / MultiVits / Vit C /
Vit B Complex / Zinc / Vit E

Pics taken earlier today 01/10/10
added as attachments i didn't know how else to upload em ??? let me know if you have issues i will repost em.

I need and want to get this diet nailed and start it on monday, already been and got the food stuffs, and just got my whey and Casein through today...

Cheers lads

**MACHINE5150** · 10-01-2010, 07:13 PM

diet looks great.. you should lose a lb a week if you stick to it.. possibly more if you get some thermagenics..

FYI.. you are much higher than 20% BF.. i am 22% and i am MUCH leaner than you are..
if i was to guess bf i would say closer to 25-27%

**Ca$tro** · 10-01-2010, 07:22 PM

Tried thermagenics before but they don't seem to do much for me. Tried the new hydroxycut hardcore, i hated em... using some EFA stack at the mo seen better results with that, doing two weeks on and twwo weeks off... Training hard and doing cardio 5 times a week for half an hour at a walking pace with heart rate between 122-130bpm. I have been leaner before, just had a good diet two years back, after i got married training, diet etc went out of the window. Used to do a lot of thai boxing which was the best shape i have been in. Just need to get the fat down and the muscle back....

All advice is good advice

**Ca$tro** · 10-01-2010, 07:39 PM

Any one else help out with diet and BF% estimates???

**Failure** · 10-01-2010, 07:42 PM

That's a nice sweater man

**Ca$tro** · 10-01-2010, 07:58 PM

It's good for the winter months bro... It will be gone by summer... lol

**gbrice75** · 10-01-2010, 08:21 PM

Cas, we worked a bit on your diet via PM's so ima sit this one out. As for a BF% estimate, I think you're definitely under 30, but I tend to agree with Machine, mid to high 20's. Don't let that discourage you though bro; I think your diet is really solid and as long as your numbers are close, you should do very well on it.

PS - thx for posting the diet properly, that's nice to see once in a while! =)

**bigslick7878** · 10-01-2010, 08:26 PM

Agreed with the others,you are like high 20's.I

**Ca$tro** · 10-01-2010, 08:28 PM

It has been an uphill climb because i didn't know anything about calorie intake, protein, carbs, fats etc... I owe thanks to people on the site for there kind help (GB/TWIST)... I am motivated and disciplined enough to stick to a diet, just had to get it right first...
I know the bf % is probably high but this will be my motivation to get rid of the curves...lol

Thanks again people keep it coming ppl.. Off to bed in a bit, got to hit gym tommorrow for 1 hour cardio session....

**Ca$tro** · 10-01-2010, 08:38 PM

ok boys i am off to bed so i will catch up with your posts and replies tomorrow... Thanks to everyone for your help...
Maybe i will start a log off which will help me keep the motivation going...

**Twist** · 10-01-2010, 08:42 PM

Originally Posted by Ca$tro

Right boys i have made adjustments, please bare in mind that this is the first time that i am writing/planning this kind of diet so i am not sure about the figures. I think i have them right, went to fit day as well as help from other members (big up to them). I have posted my planned AAS cycle in the forum quite some time ago, but want to shed BF% down to avoid sides...
All help is appreciated so i thank you for your pos/neg input first. And yep i know i am a hairy beast.... The pics are for your humour, should make you giggle but i want body fat estimates please this will help me focus further.

Age - 33
Weight – 100.7kg (222lbs)
Height - 6'0 (182.88cm)
BF% - 20% (need Callipers to be exact)

Train from 10am - 11.30am (Mon-Fri) (1 hour weights followed by 1/2hr cardio)
Work from 1pm - 1am (Mon-Sat)

Katch McArdle - BMR 1743 TDEE 2701
Lightly active category, LBM (222 x.80 = 177.6lbs) not total weight.

Water 4 Lt Daily

AIM = To gain muscle and in the process loose the belly... Want start my AAS cycle.

Meal 1. 9:00am Pro/Carb/Fat/Cal

8 Egg Whites + 2 Whole Eggs 44g/9g/5g/181
1/2cup (60g) Oats 5g/27g/2.5g/228

Total:49g/36g/7.5g/409kcal

Meal 2. 11.30am PWO Pro/Carb/Fat/Cal

Optimum Whey 24g/2g/1g/110
1 Banana 0g/20g/0g/75
1/2cup (60g) Oats (Creatine + BCAA) 5g/27g/2.5g/228

Total:29g/49g/3.5g/413kcal

Meal 3. 1:00pm Pro/Carb/Fat/Cal

8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1cup Broccoli 2g/5g/0g/28

Total:48g/27g/7g/363kcal

Meal 4. 4:00pm Pro/Carb/Fat/Cal

8 oz. Chicken Breast 44g/0g/6g/230
100g Brown Rice (Cooked) 2g/22g/1g/105
1cup Broccoli 2g/5g/0g/28

Total:48g/27g/7g/363kcal

Meal 5. 7:00pm Pro/Carb/Fat/Cal

1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28

Total:32g/5g/1g/157kcal

Meal 6. 10:00pm Pro/Carb/Fat/Cal

1 Can Tuna (120g Drained) 30g/0g/1g/129
1 Cup Broccoli 2g/5g/0g/28

Total:32g/5g/1g/157kcal

Meal 7. 12:00am Pro/Carb/Fat/Cal

8 oz. Salmon 46g/0g/4g/220
1cup Broccoli, 2g/5g/0g/28

Total:58g/5g/4g/248kcal

Meal 8. 2:00am B4 Bed Pro/Carb/Fat/Cal

Casein Shake 23g/4g/1g/117
1 Spoon Peanut Butter 5g/3g/8g/100

Multi -Vitamins
Total:28g/7g/9g/217kcal

TOTAL FOR DAY = PROTEIN: 324g
CARB: 161g
FAT: 40g
CAL: 2327 kcal

Protein : Shakes / Egg Whites / Chicken Breast / Tuna / Salmon.

Carbs : Oats (with water) / Sweet Potato / Brown Rice.

Fats : Olive Oil / Peanut Butter / Fish oils / Udos oil.

Supplements : Glutamine / Creatine / BCAA / MultiVits / Vit C /
Vit B Complex / Zinc / Vit E

Pics taken earlier today 01/10/10
added as attachments i didn't know how else to upload em ??? let me know if you have issues i will repost em.

I need and want to get this diet nailed and start it on monday, already been and got the food stuffs, and just got my whey and Casein through today...

Cheers lads

First of all I would like to thank you for making your diet so easy to read. Real easy on my eyes lol. Anyway You should work on getting bodyfat down then cycle to get your muscle up. You are 6ft but only have about 175lbs of lbm. This means you should beating like a 175lb person to lose the fat.
1. For a cut I would put your calories at about 2100 or lower.
2. You need to do more high intensity cardio, walking is not the best cardio
3. I would lower the protein to 250g or so.
4. Focus on fat loss until you get into a good bf range then build muscle.
5. I think you are weight training for too long and not doing enough cardio. Cardio should be the main game for fat loss.

Your diet looks good bro I would just adjust the macros to be around 2000-2200. You have a shit ton of protein in there.

Originally Posted by MACHINE5150

if i was to guess bf i would say closer to 25-27%

Agreed

Originally Posted by Ca$tro

...married training, diet etc went out of the window. Used to do a lot of thai boxing which was the best shape i have been in. Just need to get the fat down and the muscle back....

All advice is good advice

Not very likely that you will gain good muscle while losing fat. I would definitely stick to fat loss for now.

What is the proposed cycle? I understand you did not start yet right?

**Ca$tro** · 10-02-2010, 08:36 AM

My Test Cycle Revised
Hello People,
Can you help me with my first cycle?

Age - 33
Weight - 222lbs
BF% - 27% (will reduce 1st)
Height - 6ft
1st cycle

TEST ENANTHATE 500MG / WK (250mg Mon & 250mg Thurs) WK 1-12
DBOL 30MG ED (10mg morn/a-noon/eve) WK 1-4
HCG 500iu / WK (250iu X 2) WK 1-12
AROMASIN 6.25MG ED WK1-20

PCT COMMENCING 14 DAYS AFTER LAST INJECTION

CLOMID ED:100mg/100mg/50mg/50mg WK 14-19
NOLVA ED: 20mg/20mg/20mg/20mg WK 14-19

Questions/Concerns

When should i introduce HCG???
Do i need to use Aromasin???
I will reduce bf% to at least 15% first.
Some advise against using dbol but i really want to use it as a kick starter.
Should i inject twice a week or once a wk.

Come boys help me out...

Twist bro, i have not and will not start my cycle until i get the bf% down to 15%... I have been out and got the gear as a motivation to reduce the weight.
Ok i am going to say i am 27% bf from now on, time to be relistic from here on...
I wil do more cardio in the senseof running/jogging/cycling and x training... To be honest i was bigger than this 3 weeks ago, bf % was higher.
I will adjust macros according to the info you have provided... reduce cal intake to 2200...

Boys/Bros, i seriously appreciate all your advice, i need to get my health back on track, it's my first priority...
Any info on my proposed cycle would be good tooo, just so that i can plan it in advance so that when i get the fat off i can start pinning...

Thanks again...

**tjax03** · 10-02-2010, 09:03 AM

For the most part the cycle lay out looks good to me. I agree with Twist that you should wait until you are at most 15% bf to start. Aside from the lower risk of estrogen related sides, you will be more pleased with the aesthetic results of the cycle. For your questions, I can't help you with HCG as I haven't used it. You should definitely inject the test twice a week to keep your blood levels more stable. This will help to reduce unwanted side effects such as acne. Some people may disagree with this, but I would hold off on using aromasin until you notice estrogenic sides, this may include excess acne, bloat, or gyno. I personally feel that there is no point in using a chemical unless it is truly necessary. By holding off on the aromasin, you will learn how your body reacts to increased levels of estrogen and then if sides develop you will learn what dosages of the AI work best for you. If you feel the need to start taking aromasin, start as low as possible. For example start with 6.25 mg every other day (EOD). If that is not enough, you can up it to 12.5mg EOD, then to 12.5mg ED etc. I would personally hold off the on dbol for the first cycle, but I understand if you do want to go ahead with it. Be very observant for estro sides with the dbol though as it is known to cause problems for some people.

**Ca$tro** · 10-02-2010, 09:08 AM

When your on gear does your bf% reduce??? My mate i got the gear off was advising me to take it straight away but i have told him that i wanna reduce the bf% first. My training partner also advised me to do the same, according to both the fat melts off when on gear. They donno that i have been gathering info from the site, and will follow what i have been told on the site as i believe the info that i get here has more credability opposed to there lack of info of my mates...
I WONT START GEAR TILL I AM BELOW 15% BF (I GOT TO LOOSE 12% BF) HOW LONG SHOULD I EXPECT THIS TO TAKE IF I AM DIETING CORRECTLY???

Thanks lads

**Ca$tro** · 10-02-2010, 09:14 AM

TJAX - I will agree that injecting twice a week is probably more stable option..
I also do not want use the aromasin throughout the cycle, this was suggested by another user... I have the Test/Dbol /HCG /Clomid/Nolva in my hands now, just wanna make sure that i don't need anything else and also wanna get the dosages right as welll as the right time to introduce things like hcg (still needs more research on this)

Thanks for your advice geeza

**tjax03** · 10-02-2010, 09:29 AM

Originally Posted by Ca$tro

When your on gear does your bf% reduce??? My mate i got the gear off was advising me to take it straight away but i have told him that i wanna reduce the bf% first. My training partner also advised me to do the same, according to both the fat melts off when on gear. They donno that i have been gathering info from the site, and will follow what i have been told on the site as i believe the info that i get here has more credability opposed to there lack of info of my mates...
I WONT START GEAR TILL I AM BELOW 15% BF (I GOT TO LOOSE 12% BF) HOW LONG SHOULD I EXPECT THIS TO TAKE IF I AM DIETING CORRECTLY???

Thanks lads

Regardless of whether you are on gear or not, diet and exercise will dictate how much fat you gain/lose. I would definitely not expect to start taking test and have your fat just melt off of you. You are doing the right thing by waiting to cut down before beginning the cycle. I will say that personally I tend to gain less fat while eating a high amount of calories on test. If you look at the science behind it, higher levels of testosterone will increase protein synthesis and have a beneficial nutrient partitioning effect. In other words the calories you consume will be used more efficiently towards muscle building and glycogen storage, rather than fat storage. Do not think of this as a magical ability to eat whatever you want and not get fat though. If you eat shit, you will look like shit.
If you are disciplined with your diet, the weight will come off faster than you might think. Since you are at a relatively high bf, the pounds should come off quickly to start, and I would not be surprised if you were able to lose 2 pounds per week to start. Someone else may have a better estimate than this as I am not the expert on fat loss some of these guys are. However, the amount of time it takes you will depend almost entirely on your dedication to the proposed diet and your cardio schedule. Getting down to 15% should not be too hard for you. It is when you try to get down to 10%, as GBrice can testify to, that you really need to start working your ass off.

**Twist** · 10-02-2010, 10:53 AM

The cycle proposed WILL NOT help you burn any more fat than normal... I don't think that test helps with fat loss until about 750mgs per week.

I strongly recommend that you get to 12% to run a cycle because otherwise you will be caught in a vicious cycle. Example:
You diet to 15% --> you change diet to a calorie surplus so you can gain muscle --> you start cycle --> workout routine is for muscle gain --> you start to gain weight --> lets say you end cycle gaining 15lbs --> at least 3-4 will be fat --> you are now more muscular but at 17-18% bf --> this means cut --> you cut down to 15%bf --> you lose the 3-4lbs fat but you also lose 1-2lbs muscle --> pct probably has you losing 3lbs muscle on average also===== you gained 15 lbs on cycle but lost 3(pct)2 from cut, and lost all the fat you gained from the cut afterward; THIS LEAVES YOUR END RESULT AT ABOUT 5LBS OF MUSCLE HEAVIER THAN YOU STARTED AT 15% BF. YOu will look better from this but look at the alternative.

My suggestion:
Cut to 12% bf--> cycle and train and eat to lean gain (assume gains are the same as above for control) --> gain 15 lbs 3-4 of which are fat --> result is about 14-15% bf NO CUT NEEDED --> cycle ends pct starts, lose 3lbs muscle==== end result of about 8-10lbs heavier with no cut needed at 15%bf. This method leaves you 8lbs heavier because you do the cutting before hand rather than after. This method makes the beginning cut a couple more weeks long, but the end result saves you having to do another cut, and you also will end up twice as heavy.

Obviously results will vary, you could gain 20lbs or 10lbs. either way it is better to do all the cutting first.

As for the cycle I don't know anything about hcg and all that so I can't comment. I would recommend only using an ai if you need it though. I have no problem at all with the dbol and I recommend adding equipoise as it is harmless but promotes vascularity and lean gains. Strongly recommend it for beginners. Inject twice per week for sure.

How long this takes is all dependent on how much cardio you do. Calories should be 2200 on workout days and 2000 on days where you have no cardio or cardio only no weights. This should be easy, simply omit the PWO meal.

Make this your log and update it regularly so members can comment and keep you going. You will do well

**Ca$tro** · 10-02-2010, 11:18 AM

Originally Posted by tjax03

regardless of whether you are on gear or not, diet and exercise will dictate how much fat you gain/lose. I would definitely not expect to start taking test and have your fat just melt off of you. You are doing the right thing by waiting to cut down before beginning the cycle. I will say that personally i tend to gain less fat while eating a high amount of calories on test. If you look at the science behind it, higher levels of testosterone will increase protein synthesis and have a beneficial nutrient partitioning effect. In other words the calories you consume will be used more efficiently towards muscle building and glycogen storage, rather than fat storage. do not think of this as a magical ability to eat whatever you want and not get fat though. If you eat shit, you will look like shit. if you are disciplined with your diet, the weight will come off faster than you might think. Since you are at a relatively high bf, the pounds should come off quickly to start, and i would not be surprised if you were able to lose 2 pounds per week to start. Someone else may have a better estimate than this as i am not the expert on fat loss some of these guys are. However, the amount of time it takes you will depend almost entirely on your dedication to the proposed diet and your cardio schedule. Getting down to 15% should not be too hard for you. It is when you try to get down to 10%, as gbrice can testify to, that you really need to start working your ass off.

Mate, i believe you are what you eat, i was stupid to ignore this for the last couple of years, but i am hoping that i am back on track now.... I consider my self disciplined, i have been changing my diet around for the past week and have come down in bf% already but want to get down to 12%....
2lbs (.9kg) per wk is the norm i believe after reading other posts, i tend to put weight on quick and loose it quick have this problem beacuse of my diet which makes my weight fluctuate quite a lot, on the diet outlined i am hoping that i can resolve the fluctuation issues and control my weight more appropriatly...
I know it's best to do cardio on an empty stomach and to do it twice a day, but i get home and no gym is open at 1am.... need to invest in a treadmill...
Watch this space for the transformed me...

**Ca$tro** · 10-02-2010, 11:38 AM

Originally Posted by Twist

The cycle proposed WILL NOT help you burn any more fat than normal... I don't think that test helps with fat loss until about 750mgs per week.

I strongly recommend that you get to 12% to run a cycle because otherwise you will be caught in a vicious cycle. Example:
You diet to 15% --> you change diet to a calorie surplus so you can gain muscle --> you start cycle --> workout routine is for muscle gain --> you start to gain weight --> lets say you end cycle gaining 15lbs --> at least 3-4 will be fat --> you are now more muscular but at 17-18% bf --> this means cut --> you cut down to 15%bf --> you lose the 3-4lbs fat but you also lose 1-2lbs muscle --> pct probably has you losing 3lbs muscle on average also===== you gained 15 lbs on cycle but lost 3(pct)2 from cut, and lost all the fat you gained from the cut afterward; THIS LEAVES YOUR END RESULT AT ABOUT 5LBS OF MUSCLE HEAVIER THAN YOU STARTED AT 15% BF. YOu will look better from this but look at the alternative.

My suggestion:
Cut to 12% bf--> cycle and train and eat to lean gain (assume gains are the same as above for control) --> gain 15 lbs 3-4 of which are fat --> result is about 14-15% bf NO CUT NEEDED --> cycle ends pct starts, lose 3lbs muscle==== end result of about 8-10lbs heavier with no cut needed at 15%bf. This method leaves you 8lbs heavier because you do the cutting before hand rather than after. This method makes the beginning cut a couple more weeks long, but the end result saves you having to do another cut, and you also will end up twice as heavy.

Obviously results will vary, you could gain 20lbs or 10lbs. either way it is better to do all the cutting first.

As for the cycle I don't know anything about hcg and all that so I can't comment. I would recommend only using an ai if you need it though. I have no problem at all with the dbol and I recommend adding equipoise as it is harmless but promotes vascularity and lean gains. Strongly recommend it for beginners. Inject twice per week for sure.

How long this takes is all dependent on how much cardio you do. Calories should be 2200 on workout days and 2000 on days where you have no cardio or cardio only no weights. This should be easy, simply omit the PWO meal.

Make this your log and update it regularly so members can comment and keep you going. You will do well

Bro, i am going to take your advice and aim for the 12% body fat opposed to the 15%, so that i can give my self the best shot at AAS and avoid the viscious cycle of fat coming back to haunt me again... Make obvious sense to cut 1st...
I don't know anything about equipoise, i will have to research into this and see if i can get hold of any... I aim to inject mon morn and thurs eve, keep it to twice a week.
I will blast out the cardio and watch the diet strictly. Thanks for your quick replies also, i am going shopping tommorrow to get the rest of the food stuffs that i require for the diet and i will be starting this on monday. wish me look and i will kepp you posted on progress too bruv.
When you say omit the PWO meal, do you mean the shake,banana and oats??? or the meal before i go to the gym???
Also how do i make this into my log?? I will update you as frequently as possible...

Thanks so much again for your help, i sincerly appreciate your time and comments...

**tjax03** · 10-02-2010, 12:04 PM

I think it would be best to hold off on EQ for the first cycle, test and dbol is more than enough for you to make excellent gains. EQ is also not necessarily harmless, as it has the potential to greatly increase one's red blood cell count (hematocrit). Castro, you should read about the various problems associated with this condition. I believe that Twist is simply telling you to drop the entire PWO (post workout) meal/shake on days that you do not lift.

**bigslick7878** · 10-02-2010, 01:58 PM

I think he is a year and a half away from a cycle minimum, and should use that time to his diet right and read and learn about any AAS he plans on taking.

**Ca$tro** · 10-02-2010, 02:28 PM

I appreciate your input guys, i iwll read up on the equipoise stuff... I will drop the post work out meal on non work out days....
I have had my gear for some time now, i have been reading on the board for over a year now and i still know that i have alot to learn and along way to go, i am not in any rush lads, thats why i am gatheriing the info required before hand...

**Twist** · 10-02-2010, 11:05 PM

Yes, what I am saying is that to lower your cals on nonworkout days, all you will have to do is omit the pwo meal and maybe part of another meal and that should drop you to 2k cals.

And yeah read up on equipoise before you take it obviously. I just find test to be such a weird thing to cycle solo. I mean it is a great idea to do for many many reasons, but why kill natural levels just to put them back and then a little more, only to have to do a pct to get them back up? Its a good idea to learn how you respond to sides first, that's a good reason to do test only. But adding some other compounds that have little to no sides is not a bad idea IMO. Don't go the tren deca route, but I have never heard of equipoise doing shit to anyone. Also low doses on your first cycle. EQ at 300mgs per week for a first timer is great. But of course head over to the steroid section and consult the experts (not the parrots).

As for how long it will take for you to be ready for a cycle, that is up to you. I mean if you sign on next week at 12%bf and good muscle mass, then you are ready IMO (obviously this is not possible). What I am saying is how fast you reach your destination determines when you can take your gear.

To make this a log just update it regularly with pics and stuff etc. Much like GBrices.

**Ca$tro** · 10-03-2010, 12:48 PM

Bro, i will lower the cals by dropping the PWO meal on non-workout days... When it comes to equipoise i will do the research first and see if i can get hold of any too mate, i believe your supposed to take 100mgs less than test making it 400mgs per week???
I will keep you posted on my progress too.

Made a habbit of weighing my self every sunday, i weighed in at 98.4 kgs about an hour ago, just had a can of tuna with brocolli. Feeling good about the diet now, thanks to you guys...

**Twist** · 10-03-2010, 01:23 PM

Keep us updated.

**Ca$tro** · 10-08-2010, 05:46 AM

A quick update...
Been sticking to the diet, been hard avoiding some foods, but managed to kerb the cravings for certain, unhealthy foods... Feel good but been feeling lathargic at work... I think it is just the body adjusting to the change in the diet and training regime... I have managed to jog 30-40 mins for the last 5 days.
Anyways i will update you with the weight on Sunday... Haven't been able to get on-line as much as i would have liked to, just that tired when i get home i go straight to bed...
One question, am i aloud cheat meals??? If so when is best??? Got to take the mrs out for her birthday on Sunday so probably stick to fish and chicken with rice....

Thanks people, it's an uphill struggle, been losing motivation but i just remember my pics and bf % and that keeps me going to improve my health.
Have a good week end...

**bigslick7878** · 10-08-2010, 05:40 PM

Originally Posted by Ca$tro

A quick update...
Been sticking to the diet, been hard avoiding some foods, but managed to kerb the cravings for certain, unhealthy foods... Feel good but been feeling lathargic at work... I think it is just the body adjusting to the change in the diet and training regime... I have managed to jog 30-40 mins for the last 5 days.
Anyways i will update you with the weight on Sunday... Haven't been able to get on-line as much as i would have liked to, just that tired when i get home i go straight to bed...
One question, am i aloud cheat meals??? If so when is best??? Got to take the mrs out for her birthday on Sunday so probably stick to fish and chicken with rice....

Thanks people, it's an uphill struggle, been losing motivation but i just remember my pics and bf % and that keeps me going to improve my health.
Have a good week end...

I eat 1-2 cheat meals a week, try to do it right after a workout to minimize the damage and early in the day if possible.

**gbrice75** · 10-08-2010, 08:44 PM

Originally Posted by bigslick7878

I eat 1-2 cheat meals a week, try to do it right after a workout to minimize the damage and early in the day if possible.

I just wanted to add that while that may work well for you, I wouldn't recommend 2 cheat meals a week for somebody needing to cut bodyfat. Not saying you were suggesting he have 2 cheat meals, just clarifying for Cas that i wouldn't do that if I were in his shoes.

**tbody66** · 10-08-2010, 08:46 PM

You are so covered up on diet help here so I'm just going to encourage you to keep on keeping on with that. How about your workouts? You can definitely handle your bodyweight, 222#, with your height and frame. I have always been a fan of adding muscle to burn fat, and after losing the fat you want to have a better foundation than what I see, post up your workout if you want some suggestions in that area. As far as the cycle, I'm a fan of getting as solid as you can naturally before starting so agree wholeheartedly with you being a year away from that point.

**bigslick7878** · 10-08-2010, 10:23 PM

Originally Posted by gbrice75

I just wanted to add that while that may work well for you, I wouldn't recommend 2 cheat meals a week for somebody needing to cut bodyfat. Not saying you were suggesting he have 2 cheat meals, just clarifying for Cas that i wouldn't do that if I were in his shoes.

1-2 cheat meals out of every 42 is not a lot. As long as you don't gorge yourself and eat like 1500 calories for those meals you will be fine even when cutting. If you can go week after week eating perfect 6 meals a day more power to you but that is pretty hard. I just punish myself with more cardio so it is a wash anyway.

**Ca$tro** · 10-10-2010, 04:12 PM

I have just managed to get online after a long week, diet was good, didn't find it to hard but like a said earlier i feel alot tmore tired, and worn out. Just weighed in at 96.1KG
A week on and i have managed to loose around 4 kg, i suppose it's something for all the work i put in at the gym last week, 6 days cardio...

I will avoid the cheat meals, but if need be for one then how does sunday evening sound, before i work out in the gym for another week...

What do you guys eat if you feel hungry between meals???

Also if i was to take equipoise /test/dbol /hcg what should my plan look like??? In my spare time at work i wanna plan this out so that i am ready to hit the AAS as soon as the bf% is as low as 12%... Would the PCT still remain the same as above??? I will research it my self just asking for some input from the more advance users, pick your brains for information...

Guys thanks again, as soon as i get on-line i will update ya all again...
Take care people, have a good week...

**Ca$tro** · 10-11-2010, 04:29 PM

Boys what is the best way of improving strength naturally??? Something enabling me to lift heavier weights, at the moment i am going light and doing more reps... Any help???

**Ca$tro** · 10-21-2010, 06:56 AM

Beeen real busy with work and training as well as getting this diet right, surprised to see that no one has answered the questions asked above... Anyway, i have just weighed my self and i am down to 95.4 KG / 210.32 LB. So in approx 3 weeks i have lost 12LB, dono if thats good/bad, but feel lighter, running further and for longer, lifting around the same as what i was before i started the diet, so no strength increase. Off on holiday for the weekend seeing some old uni friends, just going to have to watch the diet whilst i am there, no drinking at all....

Have a good weekend boys

**bigslick7878** · 10-21-2010, 10:36 PM

Originally Posted by Ca$tro

What do you guys eat if you feel hungry between meals???

..

If you eat properly every 2-3 hours you should not be getting hungry in between meals. Fiberous foods fill you up they are a must. Have water handy at all times to kill the urge and put something in your stomach if you get hungry.

Originally Posted by Ca$tro

Boys what is the best way of improving strength naturally??? Something enabling me to lift heavier weights, at the moment i am going light and doing more reps... Any help???

Creatine, various amino acids.

You will get nowhere lifting light with high reps if strength is what you are looking for. Go 6-8 reps.

**Ca$tro** · 12-13-2010, 09:16 AM

After a couple of months of dieting and training i can say that i am feeling much better and healthier now. Just weighed my self yesterday and i have lost some weight, i am now weighing in at 92.5 Kilos (203.9 lbs). So i have dropped 8.2 KG, which is quite a drop for me as this is the lowest weight i have been in some time... I am aiming for about 85kg, 7-8kg does not seem like alot but it takes some effort and time to shift it...
I will try and get pics up some time soon, thanks to all those that have helped out...

**Twist** · 12-13-2010, 04:00 PM

2 months and 16lbs sounds great bro. Make sure you adjust cals according to weight loss

**bigslick7878** · 12-13-2010, 05:38 PM

Good pace over the last 2 months.

It is going to get harder now but stay with it.

**gbrice75** · 12-13-2010, 05:41 PM

Can we get some updated pics?

**Ca$tro** · 01-02-2011, 02:09 PM

I am back, and i will get some pics up asap. Been real busy shredding the fat off, running 30-40 mins a day, straight after a weights session. Just in the last couple of weeks reached around 89-90 kilos and keep fluctuating up to 91 then down to 90 - 89.5. Feel like i have reached a dead stop, but just adjusted my self and made my nw yrs resoloutions, getting ready to hit the gym hardcore from tommorrow. I am charged up and ready to go. I appreciate all your help and advice, i few words from some one can help getting motivated. Cheers soldiers... hope you all had a good xmas and happy nw year....