Summer Cycle Diet Layout!!!

**papapump112** · 05-02-2003, 06:38 PM

Stats: 21y/o 5'8" 170lbs 10%bf

Goal: Drop to about 7.5%bf and pack on 10 solid lbs

Cycle: Prop/Fina/Winny and possibly EQ

Heres what I plan to consume 6 days a week with the exception of Sunday which will me my cheat day...
Let me know what i can add or remove to obtain my goals while on...

Meal 1 - 7:30 AM (Prot/Carbs/Fat/Cal)
prolab lean mass matrix shake (cinn oat) 40/40/8/390
skim milk (2 cps) 16/12/0/80

Meal 2 - 10:30 AM
lean body protein bar 31/15/7/280

Meal 3 - 1:00 PM
turkey breast (1/2lb sliced) 50/0/3.5/250
whole grain bread (2 slices) 8/30/2/180

Post Workout - 3:00 PM
n-large shake (2 serv) 26/43/3/300

Meal 4 - 4:30 PM
egg whites (12 hard boiled) 45/6/0/216
udos oil blend (1 tsp) 0/0/8/72

Meal 5 - 7:30 PM
tuna fish in water (2 cans) 65/0/5/305

Meal 6 10:30 PM
nitro tech shake (2 serv) 40/6/3/220
skim milk (2 cps) 16/12/0/80

Totals: (Prot/Carbs/Fat/Cal) - 337/164/39.5/2373

Questions:
1.Are these enough calories to grow on? Protein?
2.Are the carbs too high?
3.How do the morning/pre and post Workout carb loads look?
4.Hows the ratio on straight meal protein to supplemented?
5.What about overall fats? Enough or too few?
6.Should i supplement more fat with the omega oil blend?
7.Supplement suggestions?
8.And most importantly! How much fiber do i need?

I am willing to tweak this so fire away...

Thanks all

**abstrack** · 05-02-2003, 09:36 PM

dump the milk if your cutting, add some flax in there!, no veggies ?'s-this can be your fiber count

**papapump112** · 05-03-2003, 01:35 PM

milk bad
veggies good
fiber (40gms/ed)

tell me more

**RON** · 05-03-2003, 02:07 PM

Do you want to grow or cut. To grow you need a lot more food

**papapump112** · 05-03-2003, 03:58 PM

Well the idea is to lean up but i figure the cardio and lean diet will make that happen no prob...I only want to drop 2-3%bf...Thats why I am also hoping that i put on a lean 10lbs in the process...

**MacGyver** · 05-03-2003, 05:56 PM

I think your gonna definately want more fiber. I think that it supposed to also help keep off excess water. Your diet looks like you shouldnt retain any really. If I eat like crap on a cycle liek this then I end up really bloated.

I think you might want a little more protein post workout.

The main thing is to take in enough protein. The Fina will do the rest provided your workouts good. Other than that it looks good.

**sp9** · 05-04-2003, 07:31 AM

Consider dropping the milk. It can keep you from getting that last 2-3% of body fat off. I thought for a couple of years that there was no problem downing skim milk until I got to thinking about all of the sugar in it. I would probabaly drink 6 cups a day which would be somewhere close to 80 grams of sugar. Now if I use it, it is for a whole grain cereal only and I just take in as little as possible so that most is left in the bowl at the end and I throw it away. Most of the time now I have the old fashioned oatmeal, mixed with water and one packet of splenda. its great and has some good fiber. Maybe add that to your breakfast, it cooks in about 2 min in the microwave.

**papapump112** · 05-04-2003, 09:58 AM

Im gonna re-work the diet plan as to avoid excessive milk intake, even though i am convinced that's what makes drinking the shakes remotely bearable...

Ill keep the protein up by replacing the shakes with chix...

So keep protein where it is, shoot lower with the carbs, higher with the fats/fiber, and i should be set?????

Well and train like a man possessed...Also I have a 5 day training split that Ill post for opinions later this week...

**sp9** · 05-04-2003, 10:27 AM

It isn't too bad going from skim milk to water, I just started doing that a couple of weeks ago and i actually like it now. I use just about 6oz of water and put in 1 1/2 scoops of protien instead of 1 and it still tastes pretty darn good. (Optimum 100% Whey Chocolate).

**MacGyver** · 05-06-2003, 12:35 AM

The mans right, use water as your medium for your protein shakes. I use Optimum only as well and it mixes very well with water. Using milk I think just makes it harder to digest. Also I think MikeXXL said something about skim milk or dairy in general makes you retain water.

For the carbs start off at a high medium range and then go from there if your not getting the results you want ie. bf. You have to find the right combo of everything, p/c/f and AS to get the max out of a cycle. Just tweek it as you go. Good Luck my man.

**The Butcher** · 05-06-2003, 08:18 AM

You should try and eat more "real" food. Shakes and bars are good for "supplementing" but you need more real food in your system. Your body digests bars and shakes in no time and with little effort. Give your body a reason to raise it's metabolism by giving it food it actually has to work to break down for digestion. Other than that, the other suggestions here look pretty good.