My Food Plan for Constructive Criticism

[MR-FQ320]

MR FQ, You still there? Down 2.5 pounds now. Weighed in at 122.5 this morning. That was after hydrating. 225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

122.5 ? Kg ? What ? You mean 222.5 lbs ?

Is it fat loss ? How do u feel ? Have you had a refeed ? What about a cheat meal ?

[IronClydes]

122.5 ? Kg ? What ? You mean 222.5 lbs ? Is it fat loss ? How do u feel ? Have you had a refeed ? What about a cheat meal ?

Sorry, 222.5, yes.

No cheat meals or refeeds other than the 100/200 days as directed.

Felt great yesterday. Feel pretty good today. Carb withdrawal affects me in evenings as my workouts are in morning, so that's where bulk of carbs are going.

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

[MR-FQ320]

Have a cheat meal or refeed on 14 days. Start the process again. Are you happy with the high / low days ? Are you losing enough fat ? Have you kept muscle. I think it's a bonus to do both really outstanding. You can negate muscle loss on a cut and minimise fat accumulation on a bulk, if you manage to do both you've nailed it.
The more you do this the more you learn about how your body reacts, then the fun starts.

[IronClydes]

Have a cheat meal or refeed on 14 days. Start the process again. Are you happy with the high / low days ? Are you losing enough fat ? Have you kept muscle. I think it's a bonus to do both really outstanding. You can negate muscle loss on a cut and minimise fat accumulation on a bulk, if you manage to do both you've nailed it. The more you do this the more you learn about how your body reacts, then the fun starts.

Okay, thanks. What are my guidelines for this cheat meal? Planning a date night Saturday with the wife, dinner at a pasta place sounds perfect.

As far as the high/low days, it has been very hard to stay under 100. I stay fairly close, but haven't made the mark yet. 200 days are bearable. It's been a change for sure as my average was 350 daily before. Every meal had a minimum of 150g brown rice. On my 100 days, only one meal has rice, and it's only 100g as my post workout rice milk whey isolate shake accounts for most of the rest.

Hard to know for sure if I've kept muscle...I want to say yes. I am noticing slight minor changes in better definition from possible fat loss. It would appear that the body weight is making relatively descent weight loss....the opposite of what I'm accustomed to on cycle haha.

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

[MR-FQ320]

Okay, thanks. What are my guidelines for this cheat meal? Planning a date night Saturday with the wife, dinner at a pasta place sounds perfect. As far as the high/low days, it has been very hard to stay under 100. I stay fairly close, but haven't made the mark yet. 200 days are bearable. It's been a change for sure as my average was 350 daily before. Every meal had a minimum of 150g brown rice. On my 100 days, only one meal has rice, and it's only 100g as my post workout rice milk whey isolate shake accounts for most of the rest. Hard to know for sure if I've kept muscle...I want to say yes. I am noticing slight minor changes in better definition from possible fat loss. It would appear that the body weight is making relatively descent weight loss....the opposite of what I'm accustomed to on cycle haha. 225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Cheat meal : date with wifey - perfect. Order what you want, starters mains desserts, no or little alcohol.

The 100g is tough and it's something to aim for, I would be tempted to give you more slack on the 200g days.

Eat cheat meal and reassess after next workout.

[IronClydes]

Okay, thanks. One other thing, sleep has been rough since starting. Stomach wakes me up in hunger. So, that is suffering slightly.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

Okay, thanks. One other thing, sleep has been rough since starting. Stomach wakes me up in hunger. So, that is suffering slightly. 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Yeah it gets to me too, either drink water, protein shake, or eat ! Listen to your body.

[IronClydes]

Yeah it gets to me too, either drink water, protein shake, or eat ! Listen to your body.

Got it. Thanks MR FQ.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Going to weigh in again tomorrow and see what changes there have been. Will take some pics this weekend and post. Will trim/shave chest for critique.

[MR-FQ320]

How many cycles have you done previously ?

[IronClydes]

How many cycles have you done previously ?

This is only my second blast ever. I am finishing my 6th week now. Test cyp 500 (250 E3.5D) + anastrozole EOD + 250 hcg E3.5D. Only difference from last blast is I'm using hcg and anastrozole. My mistake for the first was no AI

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

This is only my second blast ever. I am finishing my 6th week now. Test cyp 500 (250 E3.5D) + anastrozole EOD + 250 hcg E3.5D. Only difference from last blast is I'm using hcg and anastrozole. My mistake for the first was no AI 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

My first blast I felt amazing. I was gaining muscle and trimming up like I couldn't have imagined. Had I not been guided properly by Kel I would likely have never stopped and really screwed up. However, what I don't understand is, why don't I feel that way this time around? No crazy gains, and no crazy fat loss....despite eating a ton less this time around, for my second blast ever. I thought it'd be a great time to try cutting as I've never seen my abs. The blast already speeds up fat loss and preserves/grows muscle. However, despite losing about 3 pounds on average, I don't feel any different.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

Unfortunately bro, you get used to it. I felt the same my second cycle, I was disappointed and thought I had bunk gear. The next time I felt like that again was when I was doing 1250mg of sust a week, hate to break it to ya, but you may have to increase your dose to double to feel like that again. If your not impressed with the results so far, u may want to bump up your dosages now for the rest of your cycle. Just my .03

[IronClydes]

Unfortunately bro, you get used to it. I felt the same my second cycle, I was disappointed and thought I had bunk gear. The next time I felt like that again was when I was doing 1250mg of sust a week, hate to break it to ya, but you may have to increase your dose to double to feel like that again. If your not impressed with the results so far, u may want to bump up your dosages now for the rest of your cycle. Just my .03

I was considering that. I know the gear is quality as its all straight from the pharmacy. How much would you bump it? Up to 6-700?

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

I was considering that. I know the gear is quality as its all straight from the pharmacy. How much would you bump it? Up to 6-700? 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Totally individual decision, if u really liked the feeling and you have enough to see you through the 12 weeks or whatever, I would certainly be going to 750pw if not double. It may sound a bit drastic, but once I hit 1250pw, it's my sweet spot everytime now. It's not like I have to keep on increasing dosages everytime I start a cycle.

[IronClydes]

Unfortunately bro, you get used to it. I felt the same my second cycle, I was disappointed and thought I had bunk gear. The next time I felt like that again was when I was doing 1250mg of sust a week, hate to break it to ya, but you may have to increase your dose to double to feel like that again. If your not impressed with the results so far, u may want to bump up your dosages now for the rest of your cycle. Just my .03

So increase to 6-700 perhaps?

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Totally individual decision, if u really liked the feeling and you have enough to see you through the 12 weeks or whatever, I would certainly be going to 750pw if not double. It may sound a bit drastic, but once I hit 1250pw, it's my sweet spot everytime now. It's not like I have to keep on increasing dosages everytime I start a cycle.

Wow. Okay. I had thought 500 weekly was high lol

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

Wow. Okay. I had thought 500 weekly was high lol 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Nah, 500 is a beginners starting point. Haven't you heard what the big guys take ?

[IronClydes]

Nah, 500 is a beginners starting point. Haven't you heard what the big guys take ?

Okay. Today's my next biweekly injection. So, 350-375 a decent change? That's 700-750 weekly.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

Okay. Today's my next biweekly injection. So, 350-375 a decent change? That's 700-750 weekly. 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Go for it.

[IronClydes]

Awesome. Will start up at 700/week (1.75ml E3.5D) today after work.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Starting at 750 weekly yesterday.

Up a pound this morning: 223.5.

No visible changes.

Refeed today

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Starting at 750 weekly yesterday. Up a pound this morning: 223.5. No visible changes. Refeed today 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Any recommendations for revising following today's refeed cheat meal? Could I have hindered my metabolism on this diet? Or how should I adjust to do better?

Only a 1-2 pound loss of weight since start. No visible noticeable difference despite a 1000 calorie average cut and carb cycling 4x100 and 3x200.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

The science behind the refeed is basically ; reset hormones and metabolism to base values. Have faith. Watch what happens. Report back.

[MR-FQ320]

Realistically though ; what are your goals and timeframe ?

[IronClydes]

Realistically though ; what are your goals and timeframe ?

See some abs, cut the midsection girth. Then have that lean base established to build more muscle on from a maintenance diet.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

Are you on TRT ?

[IronClydes]

Are you on TRT ?

Yes 175/week when not blasting.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

Yes 175/week when not blasting. 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Oh, right, this may have changed the goalposts slightly then.

My worry is ( and I suspect yours ) that you will not have reached any goal in any time. To get results in quick time you have to take things to the extreme. I can see you are a stickler for numbers ( macros), if it were me , I'd be about on point with grams of carbs etc, but not freaking exactly like you dude. I listen to my body a lot, I see how it responds to certain conditions, I like to play and experiment with what I put in and what effect this has. It's like a black art that's totally individual. I'm trying to help you out bro, I think you should take this cycle as a learning curve. Although if it were me on TRT, I would be even more gung ho, stay healthy, but make the dream a reality by whatever means necessary

[IronClydes]

Oh, right, this may have changed the goalposts slightly then. My worry is ( and I suspect yours ) that you will not have reached any goal in any time. To get results in quick time you have to take things to the extreme. I can see you are a stickler for numbers ( macros), if it were me , I'd be about on point with grams of carbs etc, but not freaking exactly like you dude. I listen to my body a lot, I see how it responds to certain conditions, I like to play and experiment with what I put in and what effect this has. It's like a black art that's totally individual. I'm trying to help you out bro, I think you should take this cycle as a learning curve. Although if it were me on TRT, I would be even more gung ho, stay healthy, but make the dream a reality by whatever means necessary

More gung ho?....I'm going exactly as advised...you definitely have me confused now. Be exact but not freaking like me? Huh?

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

More gung ho?....I'm going exactly as advised...you definitely have me confused now. Be exact but not freaking like me? Huh? 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Sorry dude, I'm rambling, I'm really tired today.

[MR-FQ320]

How did cheat meal go ?

[MR-FQ320]

Have your cheat meal. Sleep. Reassess

[IronClydes]

Lol I understand. Almost at our date location for the cheat meal: Cheesecake Factory!

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Excellent! Huge pasta chicken dish and a cheesecake with 2 whiskeys

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Excellent! Huge pasta chicken dish and a cheesecake with 2 whiskeys 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

I was insatiable. Still hungry now that I'm home lol

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Cheesecake Factory (date night/cheat meal)

2 servings of scotch (DeWars)
Sourdough Bread
Farfalle pasta with chicken and roasted garlic dressing
Kahlua Cocoa Coffee Cheesecake

Total meal: 3,414 calories. More than my normal day in one meal of awesomeness.

Definitely overkill, but damn that was good! I did extra cardio and ate less otherwise.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[RaginCajun]

Cheesecake Factory (date night/cheat meal) 2 servings of scotch (DeWars) Sourdough Bread Farfalle pasta with chicken and roasted garlic dressing Kahlua Cocoa Coffee Cheesecake Total meal: 3,414 calories. More than my normal day in one meal of awesomeness. Definitely overkill, but damn that was good! I did extra cardio and ate less otherwise. 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Yummy!

Just think of it as fuel for your next lift! Or bedroom gymnastics

[IronClydes]

Yummy! Just think of it as fuel for your next lift! Or bedroom gymnastics

It was the latter last night and will be the former this morning. Lol

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

222.2 pounds this morning. 2 weeks into this 1000 calorie cut while cycling low carbs at less than half my maintenance. I have also increased cardio to allow more consumption throughout. Still no noticeable visible difference from myself, my wife, or fellow competitors.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.