diet help

[Brosef Stalin]

Hey, i'm a 21 yr old male, 5'9'' bout 172lbs. I have a very solid 5 years or so lifting and dieting background, but no experience with steroids.

my body fat is somewhere around 9-11% or so.

i just started a 4-week cycle of oral winstrol, liquid, 1 ml a day in 3 equal increments, i also take kre-alkaline and black powder (NO2)

i have a nolvadex PCT set up as well as milk thistle to aid liver recovery.

I have read repeatedly that winstrol-only cycles are bad, but about 7 or 8 guys i know just got done with theirs and saw some serious results, and i have very specific goals.

I'm looking to get shredded, like 175-180lbs, with a body fat % around 7-8%. I'm working out once a day every day, alternating between low rep (6-8) and high rep (10-15) to keep a bulk and tone. My biggest concern right now is my diet.

I have dieted consistently for years, and i know what i am doing normally.
i usually consume around 2-3thousand calories or so, with 160-200g of protein a day, very little fast food, if any, and mostly lean meats, eggs, avocado, lots of milk.

For my goals on winstrol will i be burning a lot more calories and should therefore up my caloric intake? thank you very much for the help

[Twist]

So your goals are to gain about five pounds and lose about 3%bf?

winstrol only cycle is ok imo just watch yourself closely...

We need to know your bmr and tdee to tell you about your calorie intake and also I am willing to bet that your diet needs work. "lots of milk" with "very little fast food" is not consistent with saying "I have dieted consistently for years, and i know what i am doing normally"

[Brosef Stalin]

I usually eat a cup of steel-cut oatmeal in the mornings with 2 egg whites
280calorie 52g protein shake an hour or 2 after that
Tuna sandwich/pbj/avocado egg salad sandwich an hour or 2 later
typically another protein shake with this, or a little after this, maybe another egg white or 2
can of soup or bowl of fiberone/kashi cereal after this
entree with some form of rice, beans, chicken/steak some veggies
maybe another bowl of cereal or a protein shake

so all in all i typically have 1 1000+ calorie meal, several 300-500 calorie meals, and i probably eat something similar to chipotle in terms of calories/proteins a few times a week during the day, depending on my class schedule

the protein shakes and cereal are the source of all the milk

[Brosef Stalin]

also forgot to ask, what exactly should i be watching for? i have had a little bit of joint soreness playing basketball for cardio, and i am obviously abstaining from any type of drinking or drugs that are hard on the liver

[Klimax]

Can you add macros and write diet in paragraphes?

[Brosef Stalin]

I'm very new to forums, i'm not sure how to do that, or what that really is to be completely honest. is it the nutrition facts you are after?

[EZ E]

He means how many grams protein/carbs/fats at each meal and your daily totals w/ calories.

If your cutting I would get rid of the milk...milk is for babies.