My Food Plan for Constructive Criticism

**kelkel** · 05-05-2015, 04:48 PM

Originally Posted by MR-FQ320

For anyone else reading this, your body really can do magic with food when it's fed in the right quantities and macros ! Too much emphasis on drugs sometimes. Yeah it's hard, but with time, education and patience results come. It might have taken me years, I may have learnt the hard way, idk, but it's made me who I am and what I know today. Rant over. Thank you and good night and God bless. Lol

Great statement MR-FQ!

**IronClydes** · 05-05-2015, 05:19 PM

Originally Posted by NACH3

T, I didn't say a lot of mass I said LBM which is different but better(quality of gains) if you carb cycle like MIKE is saying it's possible but hard... Remember I also talked about using Primo... if you go back and read our PMs I said primo is a great compound for building LBM on a calorie reduced diet! Great compound... But as many have mentioned carb cycling seems to be the way for me as well

But sure I've been bulking this whole time but eating clean which in return(+ gear

) I've been able to gain roughly 20lbs but have dropped about 2-3% in that time(I didn't think it would go thst way but diet is the biggest role player!

Sorry, Nach, I must be missing something...I don't see any reference to primo in my messages. I have never heard of it. Would you mind re-hashing it?

Thanks again for your help!

**IronClydes** · 05-05-2015, 05:21 PM

Originally Posted by MR-FQ320

Ahh, I guess we are all envious of the next guy..

For anyone else reading this, your body really can do magic with food when it's fed in the right quantities and macros ! I don't ever see the need for T3 again ! It drains muscles and makes you look flat, who the hell wants that ? Too much emphasis on drugs sometimes. Yeah it's hard, but with time, education and patience results come. It might have taken me years, I may have learnt the hard way, idk, but it's made me who I am and what I know today. Rant over. Thank you and good night and God bless. Lol

Thanks for your help MR FQ. I haven't looked into T3 yet, not sure what it is. Still learning and building upon the blast and cruise cycles as this is only my second blast. I look forward to adding in other AAS that will help with my goals down the road, but I have been advised to make best of the blasts alone for some time first.

**IronClydes** · 05-05-2015, 05:23 PM

Originally Posted by kelkel

Never under-estimate yourself. My statement was actually a back-handed compliment. It is truly impressive how some of you guys can manipulate these things so effectively.

Thanks Kel, I understood your meaning. Would certainly be nice to not need to be so strict with my diets and still make lean gains though! I have always been an Endomorph...still working on that whole crossover to mesomorph that I hear so much about lol

**IronClydes** · 05-05-2015, 05:24 PM

Originally Posted by tduff311

For me, at 226 and about 15-16% body fat, doing a 1000 calorie cut from my 2900 maintenance, what manner of carb refeed day is advised?

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Anyone have any advice on this refeed day option in my diet?

**IronClydes** · 05-05-2015, 05:26 PM

Originally Posted by NACH3

^^^ this is not easy but if your diet is dialed in its a great way to put on a lot of mass while dropping bf! This is what I've been able to do this cycle... I primed down to 175 at 12ish Bf now I'm probly 10 but 20lbs heavier(194-196 atm 194.6 Yhis am b4 anything)... You just have to be very dedicated and don't expect everything to happen over night - it's taken me about a yr of eating right to finally start seeing what I'd like(needs to be better but that's why I'm here too)!

T, I didn't say a lot of mass I said LBM which is different but better(quality of gains) if you carb cycle like MIKE is saying it's possible but hard... Remember I also talked about using Primo... if you go back and read our PMs I said primo is a great compound for building LBM on a calorie reduced diet! Great compound... But as many have mentioned carb cycling seems to be the way for me as well

But sure I've been bulking this whole time but eating clean which in return(+ gear

) I've been able to gain roughly 20lbs but have dropped about 2-3% in that time(I didn't think it would go thst way but diet is the biggest role player!

I look forward to finding this diet vs gains sweet spot.

**GirlyGymRat** · 05-05-2015, 05:58 PM

Originally Posted by tduff311

Thanks for your help MR FQ. I haven't looked into T3 yet, not sure what it is. Still learning and building upon the blast and cruise cycles as this is only my second blast. I look forward to adding in other AAS that will help with my goals down the road, but I have been advised to make best of the blasts alone for some time first.

T3 info.
http://forums.steroid.com/supplement...how-works.html

**IronClydes** · 05-05-2015, 07:16 PM

Originally Posted by GirlyGymRat

T3 info. http://forums.steroid.com/supplement...how-works.html

GGR,

Thank you, I just read the entire article. It would seem I am at the perfect time to consider starting it. I started my long ester blast just over 3 weeks ago.

Worth a try then? It mentioned it's cheap. That's good. Interestingly, however, my body always runs hot already. Im always sweating and needing air cooler than my wife....albeit she's from Florida. Lol

Thoughts?

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

**GirlyGymRat** · 05-05-2015, 07:40 PM

Originally Posted by tduff311

GGR, Thank you, I just read the entire article. It would seem I am at the perfect time to consider starting it. I started my long ester blast just over 3 weeks ago. Worth a try then? It mentioned it's cheap. That's good. Interestingly, however, my body always runs hot already. Im always sweating and needing air cooler than my wife....albeit she's from Florida. Lol Thoughts? 225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Solid diet and training will go along way. There are other options that don't tinker with thyroid. ECA comes to mind. U may not like running warmer. I think I ran my cycle when it wasn't summer.

**IronClydes** · 05-05-2015, 08:04 PM

Originally Posted by GirlyGymRat

Solid diet and training will go along way. There are other options that don't tinker with thyroid. ECA comes to mind. U may not like running warmer. I think I ran my cycle when it wasn't summer.

Forgive my ignorance, but ECA is?

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

**RaginCajun** · 05-05-2015, 08:42 PM

Originally Posted by tduff311

Forgive my ignorance, but ECA is? 225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Ephedrine Caffeine and Aspirin

**MR-FQ320** · 05-05-2015, 08:44 PM

Ephedrine Caffeine Aspirin. Commonly known as T5. Quite an effective stimulant.

Don't use T3 bro, it will mess with your body composition, numbers, weights and macros, there's no need to speed up your metabolism like that.

**IronClydes** · 05-05-2015, 10:59 PM

Originally Posted by MR-FQ320

Ephedrine Caffeine Aspirin. Commonly known as T5. Quite an effective stimulant. Don't use T3 bro, it will mess with your body composition, numbers, weights and macros, there's no need to speed up your metabolism like that.

Okay thanks. So, can this be found as a mix or do I get separately?

Currently trying Austinites Fat Loss Stack: EGCg, chromium picolinate, and synephrine. Just finished 3 weeks on that without much result yet.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

**IronClydes** · 05-05-2015, 11:00 PM

Originally Posted by RaginCajun

Ephedrine Caffeine and Aspirin

Thanks RC. Nice to see you on here.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

**IronClydes** · 05-05-2015, 11:21 PM

Originally Posted by MIKE_XXL

I start my cut usually around 210 215lba...i eat about 150gm of carbs and once a week refeed with about 600gm of carbs...when i get further into the diet i introduce the carb cycling and will do 100, 150, 200 and still one day of re-feed...my fat lose calories are about 2200cal per day...this works for me and has for a long time, but now that i am gettin golder i fid it harder to make progress at these numbers...

Hey Mike,

I like this split too, especially the carb refeed day lol.

What's your opinion MR FQ?

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

**MR-FQ320** · 05-06-2015, 03:58 AM

Personally I wouldn't do a 600g carb Refeed, I'd look at 2x300g, but that's just my show prep trial haha.

**bigsiv** · 05-06-2015, 12:02 PM

Great thread guys I'm glued!

**IronClydes** · 05-06-2015, 09:31 PM

Hey guys, thanks again for all your help.

I just finished the fourth day of the carb cycling. The first three days were the low-carb days, today was the first "high carb" day. Ironically, that's still only half of my usual Carb intake.

My blast comes into full effect this week due to the long ester. That should help the cuts while maintaining the muscle.

I took a front and back pic today. Please look them over and give me your opinions on weak spots and recommended exercises for addressing them.

I'll update pics in this thread as the results of the cut take effect and as I address the discussed weak spots.

Thanks!

Attachment 156841

It only lets me attach one at a time. I'll post back in next reply.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

**IronClydes** · 05-06-2015, 09:32 PM

Back side

Attachment 156842

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

**MR-FQ320** · 05-06-2015, 09:55 PM

Yeah, you have good size, quads are good, back is thick with shape, can't see chest for hair lol. You are in the right path. Time and patience friend

**IronClydes** · 05-06-2015, 10:23 PM

Originally Posted by MR-FQ320

Yeah, you have good size, quads are good, back is thick with shape, can't see chest for hair lol. You are in the right path. Time and patience friend

Haha sorry about that. Wife agrees I should shave the chest. Should have an updated photo on that soon.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

**GirlyGymRat** · 05-07-2015, 03:44 PM

Originally Posted by tduff311

Haha sorry about that. Wife agrees I should shave the chest. Should have an updated photo on that soon. 225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

I agree with the wife! Really no one can see the hard work!

**GirlyGymRat** · 05-07-2015, 03:48 PM

Originally Posted by tduff311

Okay thanks. So, can this be found as a mix or do I get separately? Currently trying Austinites Fat Loss Stack: EGCg, chromium picolinate, and synephrine. Just finished 3 weeks on that without much result yet. 225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

I would like members thoughts on how they get ECA ingredients. Coffee? And aspirin? How much. Ephedrine is controlled substance in U.S. Would like to know because I have never tried this stack and based on FQ response, maybe I should try this too. Btw. The other stack did nothing for me

**MR-FQ320** · 05-07-2015, 03:54 PM

GGR, eca seems to be called t5 in the UK, I just get it from a bloke called " sorted Dave", ephedrine is legal and you don't need a prescription for it,

**RaginCajun** · 05-07-2015, 04:32 PM

Originally Posted by GirlyGymRat

I would like members thoughts on how they get ECA ingredients. Coffee? And aspirin? How much. Ephedrine is controlled substance in U.S. Would like to know because I have never tried this stack and based on FQ response, maybe I should try this too. Btw. The other stack did nothing for me

For my asthma, there was an OTC drug called Bronkaid,pretty sure it had ephedrine in it

**NACH3** · 05-07-2015, 05:54 PM

Originally Posted by tduff311

Sorry, Nach, I must be missing something...I don't see any reference to primo in my messages. I have never heard of it. Would you mind re-hashing it?

Thanks again for your help!

Primobolan is a DHT(highly anabolic not androgenic ) and its used by women, and women in contest prep too... It's great on cuts as you can really add some LBM in while in a calorie restricted diet! I've used it twice when I used to cut and my diet wasn't anywhere near what it is now(and I would love to improve upon it) and was still able to gain muscle(LBM - quality gains) in a reduced calorie diet - note this was before I ever carb cycled and by learning how to do that(am trying to learn show prep moreso) it's done wonders...

I think in a 1000 cal reduced diet(which you say is net right) so what your burning off your re-eating? I'm just trying to get what your doing? If thsts the case I think you'll get more outta carb cycling then basically eating at maintainance though your burning it off I always stayed under whatever I was doing restriction wise?! It's up to you and I know once you find your way w/this you will be g2g! This is the tricky part but the most rewarding by far.

GL and your well on your way...

**IronClydes** · 05-07-2015, 06:14 PM

Originally Posted by NACH3

Primobolan is a DHT(highly anabolic not androgenic) and its used by women, and women in contest prep too... It's great on cuts as you can really add some LBM in while in a calorie restricted diet! I've used it twice when I used to cut and my diet wasn't anywhere near what it is now(and I would love to improve upon it) and was still able to gain muscle(LBM - quality gains) in a reduced calorie diet - note this was before I ever carb cycled and by learning how to do that(am trying to learn show prep moreso) it's done wonders... I think in a 1000 cal reduced diet(which you say is net right) so what your burning off your re-eating? I'm just trying to get what your doing? If thsts the case I think you'll get more outta carb cycling then basically eating at maintainance though your burning it off I always stayed under whatever I was doing restriction wise?! It's up to you and I know once you find your way w/this you will be g2g! This is the tricky part but the most rewarding by far. GL and your well on your way...

Thanks Nach. I rarely earn more than 500 calories in exercise, so on a 1900 calorie diet I can usually eat 2400 due to earning another 500 from working out. I have always down my calories and
Macros as a net figure. It is only on off days this is one and the same. Is that wrong when working cutting and/or carb cycling? Not sure I understand how that would work. Not going by net on a workout day would be equal to a 1500 calorie cut....

Primo sounds pretty impressive.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

**NACH3** · 05-07-2015, 07:00 PM

Originally Posted by tduff311

Thanks Nach. I rarely earn more than 500 calories in exercise, so on a 1900 calorie diet I can usually eat 2400 due to earning another 500 from working out. I have always down my calories and
Macros as a net figure. It is only on off days this is one and the same. Is that wrong when working cutting and/or carb cycling? Not sure I understand how that would work. Not going by net on a workout day would be equal to a 1500 calorie cut....

Primo sounds pretty impressive.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

It's a good compound but needs to be run for a lengthy period of time (14-16wks) at high doses but it's very effective(very faked too)...

I'm not sure about your net cals and eating more if my maintainance was say 2000 and I was cutting on 1500 I would make sure that I did not consume more than 1500 cals(now if you burned say 350 than I still would only eat that 350 and be at 1500 for the day not 2000 b/c I earned it... It just doesn't make sense to me tbh... Now I'm not saying that you can't eat what you burned but not at the result of eating at maintainance(my whole thought process is not going over that 1500cal as I'm in a 500c deficet to begin w/and that's what I want to end with...

Another reason I don't like those diets anymore as my body responds better to carb cycling(it took me a a good hard yr to finally figure this out but I'm theres akways room for improvement imo! With anything!

Check out the steroid profiles about Primo.... Maybe one day you can stack it...

**IronClydes** · 05-07-2015, 08:10 PM

Originally Posted by NACH3

It's a good compound but needs to be run for a lengthy period of time (14-16wks) at high doses but it's very effective(very faked too)... I'm not sure about your net cals and eating more if my maintainance was say 2000 and I was cutting on 1500 I would make sure that I did not consume more than 1500 cals(now if you burned say 350 than I still would only eat that 350 and be at 1500 for the day not 2000 b/c I earned it... It just doesn't make sense to me tbh... Now I'm not saying that you can't eat what you burned but not at the result of eating at maintainance(my whole thought process is not going over that 1500cal as I'm in a 500c deficet to begin w/and that's what I want to end with... Another reason I don't like those diets anymore as my body responds better to carb cycling(it took me a a good hard yr to finally figure this out but I'm theres akways room for improvement imo! With anything! Check out the steroid profiles about Primo.... Maybe one day you can stack it...

Thanks Nach.

I didn't mean it that way. I only eat what I burn so that my net total still arrives at the reduced calorie goal for cutting.

What are your thoughts on Marcus's saying not to cut at all and to go from maintenance slow and steady?

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

**NACH3** · 05-07-2015, 09:50 PM

Originally Posted by tduff311

Thanks Nach.

I didn't mean it that way. I only eat what I burn so that my net total still arrives at the reduced calorie goal for cutting.

What are your thoughts on Marcus's saying not to cut at all and to go from maintenance slow and steady?

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Ok I was wondering what you meant by eating below but getting at 2900 cals but your were shooting for 1900'... Like I said b4 once your dialed in you will see the results and your body composition start to change - once that starts your well on your way to getting in top of this whole thing(diet can be very tricky)... Sliw snd steady always wins the race!

I think it's a very smart approach as I said im a fan of carb cycling... It's hard to maintain low bf and build muscle but it sure is possible w/the right diet and it's worked for many many people so I think his thread he posted speaks for itself...

**MR-FQ320** · 05-08-2015, 02:26 AM

^^^^^ agreed, just start carb cycling / diet.

Plan - do - check - act. Repeat.

**NACH3** · 05-08-2015, 10:57 AM

Originally Posted by MR-FQ320

^^^^^ agreed, just start carb cycling / diet.

Plan - do - check - act. Repeat.

X2... In his thread he pulled up for you, it explains how he uses his glycogen stores then shocks his body w/the refeed(high day) as it tricks your body into thinking it's not being depleted!

Just stuck to it and don't get frustrated as the diet part can be very tricky, but magical! Try not to change things so often as your body won't get used to what your doing and it'll constantly be starting over from the beginning every time...

**IronClydes** · 05-08-2015, 11:19 AM

Thanks Guys. So, despite Marcus's insistence that I not cut calories but instead carb cycle at maintenance and increase cardio if needed, you think I should still stick with the 1000 cal cut and carb cycling 100 to 200 with no refeed day? Marcus's preferred approach is to preserve muscle going slow and steady at maintenance and carb cycling.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

**MR-FQ320** · 05-08-2015, 11:38 AM

Right I have just read the first page again, you were asking advice on how to lose 4% bf as so far you hadn't succeeded because you were eating at maintenance. We came up with a plan to get you to lose this fat asap because you were on cycle and time was running out.

Have you started yet ?

Listen, Marcus' carb cycling thread opened new horizons for me, i started on his less 40% plus 15%, fat loss plateuxed, I modified macros, calories, high/low days, played about with the numbers, trialled things, no two weeks are the same - if I feel like I need a refeed then I will refeed, the more i do it, the easier the numbers are to manipulate, that's why I said don't bother with t3, it screws the numbers and you can't work out exactly what you need.

We have both shown you the door to the solution to your problem, both will work, to different degrees, it depends on you, your goals, and how YOU work it, make a start and run with it.

**NACH3** · 05-08-2015, 11:38 AM

Originally Posted by tduff311

Thanks Guys. So, despite Marcus's insistence that I not cut calories but instead carb cycle at maintenance and increase cardio if needed, you think I should still stick with the 1000 cal cut and carb cycling 100 to 200 with no refeed day? Marcus's preferred approach is to preserve muscle going slow and steady at maintenance and carb cycling.

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

It's very basic T and your overthinking this... Imo I wouldn't go on a cut b/c once your diet is dialed in you'll be gaining muscle while dropping bf... That's the whole concept behind carb cycling so we don't lose the new found muscle tissue.... You'll just have to find your happy medium and adjust your cals & cardio(since your trying to drop bf) according to your goals but changing things around too much will not enable your body to adjust the way you want it to!

It's been a proven method for many people(BBers) so I don't see why your ?ing his advice! I've heeded everything he Kel AG Bio etc etc ever brought up to me and it's worked greatly! And I was in the same boat as you!

**MR-FQ320** · 05-08-2015, 12:34 PM

Furthermore, the basic concept to carb cycling is this :- deplete glycogen stores ( empty muscles) through carb reduction, burn fat via cardio / further carb reduction / stimulants, fill glycogen stores back up ( fill up muscles ). Repeat.

Burn fat - preserve ( if conditions allow and everything is in order you can build ) muscle.

Results are person dependant, my preference are different to Marcus', as is my time frame, drugs , stimulants, Tdee, metabolism, etc etc.

**NACH3** · 05-08-2015, 12:40 PM

Originally Posted by MR-FQ320

Furthermore, the basic concept to carb cycling is this :- deplete glycogen stores ( empty muscles) through carb reduction, burn fat via cardio / further carb reduction / stimulants, fill glycogen stores back up ( fill up muscles ). Repeat.

Burn fat - preserve ( if conditions allow and everything is in order you can build ) muscle.

Results are person dependant, my preference are different to Marcus', as is my time frame, drugs , stimulants, Tdee, metabolism, etc etc.

You may have a slightly different approach but it's all the same concept... Which I believe you are agreeing too!

**MR-FQ320** · 05-08-2015, 12:58 PM

Originally Posted by NACH3

You may have a slightly different approach but it's all the same concept... Which I believe you are agreeing too!

Yes I am in agreement, I'm just saying the execution can be tailored to personal exact requirements.

The above two / three posts / rants were directed at T, I'm short on patience today lol

**IronClydes** · 05-08-2015, 01:49 PM

Originally Posted by MR-FQ320

Right I have just read the first page again, you were asking advice on how to lose 4% bf as so far you hadn't succeeded because you were eating at maintenance. We came up with a plan to get you to lose this fat asap because you were on cycle and time was running out.

Have you started yet ?

Listen, Marcus' carb cycling thread opened new horizons for me, i started on his less 40% plus 15%, fat loss plateuxed, I modified macros, calories, high/low days, played about with the numbers, trialled things, no two weeks are the same - if I feel like I need a refeed then I will refeed, the more i do it, the easier the numbers are to manipulate, that's why I said don't bother with t3, it screws the numbers and you can't work out exactly what you need.

We have both shown you the door to the solution to your problem, both will work, to different degrees, it depends on you, your goals, and how YOU work it, make a start and run with it.

Yes, I am on Day 6 of the diet. I started as soon as you guys directed me....I am taking everything seriously and following through. If you have myfitnesspal I am GazelleOfficer on there. You can see how I am doing with the diet so far. I track everything.

I was only making sure nothing is overlooked or misinterpreted as I continue into this carb cycling with 1000 calorie cut.

**MR-FQ320** · 05-08-2015, 01:55 PM

Originally Posted by tduff311

Yes, I am on Day 6 of the diet. I started as soon as you guys directed me....I am taking everything seriously and following through. If you have myfitnesspal I am GazelleOfficer on there. You can see how I am doing with the diet so far. I track everything. I was only making sure nothing is overlooked or misinterpreted as I continue into this carb cycling with 1000 calorie cut.

Good stuff, I have sent a friend request :-)

Have you had a high day yet ?