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  1. #1
    Touche_D is offline New Member
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    Help Needed on Diet

    So I just wanted some advice on my diet and what might could be changed for the final 6 weeks to speed up the fat loss some but maintaining the muscle I've developed. What would you change to keep my size when I go into PCT?

    Workout:
    Mon - Chest/Back - 15min HIIT
    Tues - Shoulders/Arms - 15min HIIT
    Wed - Legs
    Thurs - Chest/Back - 15min HIIT
    Fri - Shoulder/Arms
    Sat - 1 hour Mt Bike ride
    Sun - 1 hour MT Bike ride

    Stats:
    Age 28
    Height 6ft
    Starting Weight - 213lbs (18% bf)
    Weight after 4 weeks - 223lbs
    Weight after introducing cardio at the beginning of week 5 and now at the end of week 6 - 216lbs

    Cycle - Test - 500mg (12 weeks)
    D-bol - 40mg (4 weeks - finished)

    Considering adding CLEN + T3 for last 6weeks (thoughts?)

    Supplements:
    GNC Gold Standard Whey
    GNC Casein
    GNC CLA
    Mega-Men Viatmin
    Fish Oil
    Arsenal Fat Burner (thinking about dropping doesnt seem that great)
    Cell-Kem
    Karbolyn


    P C F
    6am - 8 egg whites 28.8 1.6 0.8
    1 cup of oatmeal 10.6 53.4 5.4
    1.5 scoop of whey 36 4.5 1.5


    9am - 2 tbsp of peanut butter 14 12 32
    1 banana 1 27 0.4
    1 piece of whole wheat bread 4.3 14 1.4


    11am Pre-workout - 1.5 scoop of whey 36 4.5 1.5
    1 scoop of karbolyn (50g carbs) 0 50 0
    1 scoop of cell-kem


    12:30pm Post-Workout - 1 scoop of whey 24 3 1
    8 oz of meat (chicken, top sirloin, fish) 72 0 8
    1 cup of veggies 3.7 11.1 1
    1 cup of rice or sweet potatoe 5 52 2.5


    3:30pm - 8 oz of meat 72 0 8
    1 cup of veggies 3.7 11.1 1
    1 cup of rice or sweet potatoe 5 52 2.5


    6:30pm - 8oz of meat 68.8 0 14
    1 cup of veggies 3.7 11.1 1
    1/2 cup cottage cheese 14 5 3

    9pm - 1 scoop of whey 24 3 1
    1 scoop of casein 24 3 1



    Protein - 450.6 - 1802.4 calories
    Carbs- 318.3 - 1273 calories
    Fats - 87 - 783 calories

    Total - 855.9 - 3858 calories

    Ratio - PCF - 53% 37% 10%

    Thanks!
    Last edited by Touche_D; 06-23-2013 at 11:29 AM.

  2. #2
    Touche_D is offline New Member
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    Bump! Surprised no one wants to chime in. Seems as though you go everywhere else and they praise the nutrition boards but when you come over here no one has anything to say.....

  3. #3
    austinite's Avatar
    austinite is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~
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    Quote Originally Posted by Touche_D View Post
    Bump! Surprised no one wants to chime in. Seems as though you go everywhere else and they praise the nutrition boards but when you come over here no one has anything to say.....
    Buddy, you need to break down the calories to macronutrients. Folks are happy to help but you gotta do some of the leg work
    ~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~

    "It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel

  4. #4
    kronik420's Avatar
    kronik420 is offline Anabolic Member
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    Quote Originally Posted by Touche_D View Post
    Bump! Surprised no one wants to chime in. Seems as though you go everywhere else and they praise the nutrition boards but when you come over here no one has anything to say.....
    give it some time.. it's the weekend.. some people have better things to do...

    as for keeping your gains during PCT and after.. up your calories.. you may gain some fat, but its better than loosing the muscle you put on during your cycle.. after PCT, you can cut the fat...

  5. #5
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    You might also want to tell us your new bodyfat%.


    What were your actual, specific goals for the cycle?

    Your 7lbs loss is probably water weight after you dropped the d'bol. Are you running an AI?
    NO SOURCES GIVEN

  6. #6
    Touche_D is offline New Member
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    Quote Originally Posted by austinite View Post
    Buddy, you need to break down the calories to macronutrients. Folks are happy to help but you gotta do some of the leg work
    Edited the original post to include the macros! Thanks!

    Quote Originally Posted by kronik420 View Post
    give it some time.. it's the weekend.. some people have better things to do...

    as for keeping your gains during PCT and after.. up your calories.. you may gain some fat, but its better than loosing the muscle you put on during your cycle.. after PCT, you can cut the fat...
    Better things to do than reply to my post? Surely not :P

    Once I go into PCT should I cut down on the cardio for a few weeks instead of increasing calories? Or just increase my calories and keep my same training schedule?

    Quote Originally Posted by Back In Black View Post
    You might also want to tell us your new bodyfat%.


    What were your actual, specific goals for the cycle?

    Your 7lbs loss is probably water weight after you dropped the d'bol. Are you running an AI?
    I'll get a new BF% next week and update the post?

    My goal is to compete in physique at some point and wanted to put on some good muscle gains then cut down the BF%. No AI, I had arimidex in case I started seeing or feeling anything. I plan to run nolvadex once my cycle is over.

  7. #7
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    Quote Originally Posted by Touche_D

    Edited the original post to include the macros! Thanks!

    Better things to do than reply to my post? Surely not :P

    Once I go into PCT should I cut down on the cardio for a few weeks instead of increasing calories? Or just increase my calories and keep my same training schedule?

    I'll get a new BF% next week and update the post?

    My goal is to compete in physique at some point and wanted to put on some good muscle gains then cut down the BF%. No AI, I had arimidex in case I started seeing or feeling anything. I plan to run nolvadex once my cycle is over.
    The macros and cals are kind of irrelevant now. Unless you know your bodyfat and can post your specific goals for this cycle (eg lose 10lbs fat and gain8 lbs muscle) then nobody can answer whatever question it may be you are asking. I can tell you this, your protein intake is some serious overkill. Why do you think you need so much?

    Once you go into PCT you should drop all cardio and make your lifting intense. You should be consuming 500cals or so above your maintenance.

    Why aren't you taking your AI? Are you getting on cycle bloodwork to know your E2 levels are in range? If not, you should be running it 0.25mg EOD.

    Post a pic, we will tell you your bf without having to wait a week to resolve this.

    Nolvadex only for PCT? No clomid?
    NO SOURCES GIVEN

  8. #8
    Touche_D is offline New Member
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    OK, so I got my new BF% and its at 16.8% down from 18.4%. I increased my lean mass by 5 pounds and decreased my fat by 3 lbs. Looks like I'm at least headed in the right direction but wish it was a little quicker.

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