Get this newb to 5% pics

[Soon]

Age: 23
Height: 5’10
Weight: 171
BF%: ~ 10%?
Cycle Exp: none
Training Exp: 6 years. (First 3 on and off last 3 going hard)

Goal:
I have worked hard for my current figure but would like to improve. The purpose of going on gear for me is to maintain my muscle, while getting low bf. Last summer I was about the same size as I am currently, and went on an extreme caloric deficit and lost a ton of muscle. Thus you have cutting while on gear this time around for increased protein synthesis while on low calorie diet. THIS IS MEANT TO BE A CUTTING CYCLE but I do believe in getting stronger and cutting fat at the same time. (The 5% title was more of an enticing gesture than anything; I just want to get to lowest, safest, bf possible so I’m very open to suggestions).


Cycle:

1-12 test e 400mg/week
a-ar liquidex 1-12 .25mg EOD

Pct: (starting 14days after last test shot)

Tamox - 40/20/20/20/20
clomid - 50/50/50/50/50

(want to keep doses low avoid sides)

Diet:

Calories/Protein/Carbs/fats

Wake up
Cardio empty stomach HR under 110 60min 5x a week (around 400 cal expenditure)

Meal 1

1 and ½ cup Egg Whites – 180/36/6/0
1/2 Cup Oats – 150/5/27/3

Total – 330/41P/33C/3F

Meal 2

8 Oz Chicken – 200/46/0/2

Total Macros – 200Cal/46P/0C/2F


Meal 3

8 Oz Chicken – 200/46/0/2
1/2 Cup Oats – 150/5/27/3


Total Macros – 350Cal/51P/27C/5F

Workout
Pre: Scoop whey protein 100cal/20P/0/0
Post: Scoop whey protein 100cal/20P/0/0
1/2 Cup Oats – 150/5/27/3

Total Macros – 350Cal/45P/27C/3F

Meal 4

4oz Chicken – 100/23/0/1
1 cup broccoli – 60/2/6/0

Total Macros – 160Cal/25P/6C/1F


Meal 5

8 Oz Chicken – 200/46/0/2

Total Macros – 200Cal/46P/0C/2F


Meal 6

1 cup 1% cc – 162/28/6/2.5
1 tbspn natty pb – 84/5/4/5.5

Total Macros – 246Cal/33P/10C/8F


* 1.6g fish oil 6x a day with meals –

Total macros fish oil – 225Cal/0P/0C/22.5F

BMR = ~1800 Cal
TDEE = ~2300 Cal

Total of ALL Macros – 2061Cal/287P/113C/46.5F

(64%Protein/25%Carbs/10%Fat)


----------

Diet is a general outline of what i will be following. (Will substitute foods with similar values) I still have a feeling that I might not be eating enough so any input on foods/times/and amounts are encouraged. Take a look at bf and see what you guys think because I'm not sure on %. I workout 3-4 days a week with cardio 5x a week, weekends off. Thank you so much for any comments, and look forward to learning from/meeting you guys

Pics are on off day and yes i am aware that i have gyno, had it since puberty

[cherrydrpepper]

You dont look like you have gyno to me but im not expert on the subject. I think your calories are kind of low but to each their own. Sounds like you want to get extremely lean with striation etc. I personally would eat more and maybe do 250-500 calories walking at the end of each workout.. never going particularly fast or hard just a little extra at the end of the workout to cut.

[ninesecz]

ll0oks like you are pretty lean right now! Looks to me like more of a water weight / bloat issue than anything! I bet if you dried out a little you would look a lot more cut than you do now! Try upping your water intake a bunch! With how your hips look on the sides, your abs should be showing a lot more than they are!

[gbrice75]

Diet:

Calories/Protein/Carbs/fats

Wake up
Cardio empty stomach HR under 110 60min 5x a week (around 400 cal expenditure)

Meal 1

1 and ½ cup Egg Whites – 180/36/6/0 Add 2 whole eggs here, egg whites alone are incomplete protein
1/2 Cup Oats – 150/5/27/3

Total – 330/41P/33C/3F

Meal 2

8 Oz Chicken – 200/46/0/2

Total Macros – 200Cal/46P/0C/2F I don't like this meal - you can't just eat protein and nothing else IMO. Either add a complex carb or some fat; IMO this early in the day, it should be carbs - add brown rice or sweet potato


Meal 3

8 Oz Chicken – 200/46/0/2
1/2 Cup Oats – 150/5/27/3


Total Macros – 350Cal/51P/27C/5F

Workout
Pre: Scoop whey protein 100cal/20P/0/0 Add oats here, you need fuel before your workout
Post: Scoop whey protein 100cal/20P/0/0
1/2 Cup Oats – 150/5/27/3

Total Macros – 350Cal/45P/27C/3F

Meal 4

4oz Chicken – 100/23/0/1
1 cup broccoli – 60/2/6/0

Total Macros – 160Cal/25P/6C/1F


Meal 5

8 Oz Chicken – 200/46/0/2 More veggies here - cooked in EVOO maybe?

Total Macros – 200Cal/46P/0C/2F


Meal 6

1 cup 1% cc – 162/28/6/2.5
1 tbspn natty pb – 84/5/4/5.5

Total Macros – 246Cal/33P/10C/8F


* 1.6g fish oil 6x a day with meals –

Total macros fish oil – 225Cal/0P/0C/22.5F

BMR = ~1800 Cal
TDEE = ~2300 Cal

Total of ALL Macros – 2061Cal/287P/113C/46.5F

(64%Protein/25%Carbs/10%Fat)

Pics are on off day and yes i am aware that i have gyno, had it since puberty

I made some suggestions in bold. BF is higher than 10% IMO, you have a bit around the mid-section. I'd say 13%. You definitely do not have gyno bro! I realize the changes I made to your diet add fat and carbs, more than you'd like. You can play around and adjust, but i think you need the changes. Also, i'd do cardio at higher than 110 HR, i'd go around 130 or so.

[Soon]

Thank you so much guys for the responses. Yea I think I was a tad bloated not watching my sodium very closely. Will do some cardio post workout, increase water intake, and hit this AI up. gbrice thank you for your review time and I agree with you, I will up the food and complete some meals. Was trying to avoid the eggs because of cholesterol, but I will incorporate more protein sources here. The only reason I said around 10 % is because I used a handheld bf measurer at docs office and it said 9.3% (but I know those can be inaccurate)
I do have a weird shaped mid-section haha.. I’m very excited for test to kick in.

What do you guys think about replenish meals during my cycle? I’ve always had a problem with “cheat meals” because I just eat healthy all the time. How necessary?
Also, what would be some sides of too low of estrogen? Want to stay dry but not excessive with the AI

[number twelve]

did u used to be a lot heavier? looks like you have lost a lot of weight already. (judging by apparent extra skin on waist)

[6ft5]

No gyno, holding water I'm shure. I get like that if I don't sweat or have a bunch of salt.. I have the same mid/hip look o bet your big bone and probobly had knobby knees as a kid. Lol! I did and still do. Good job with your post, and puttn it together. Gbrice gettn good at this cut thing hees been doin it for a whyle now.. Anyway welcome to the board.

[6ft5]

Repost

[Soon]

Yea I was bigger a couple years back. Yea I am naturally “big boned” haha well put. Thanks for comments yea I researched a little and took my time with the post. Are you sure about the gyno? Seems like they are puffy sometimes but have been that way since puberty so oh well..

Was that repost to me? Sorry still a little new at the forum

[6ft5]

Yea I was bigger a couple years back. Yea I am naturally “big boned” haha well put. Thanks for comments yea I researched a little and took my time with the post. Are you sure about the gyno? Seems like they are puffy sometimes but have been that way since puberty so oh well..

Was that repost to me? Sorry still a little new at the forum

Repost is a accedent like my entry failed but posted any way so I had to erase all that and put repost usualyy I put oops. I have gigantic hip bones, and all. The shape of your chest is hereditary kinda like you fathers. I'm like that late bloomer per se.. If by bf gets above 15 I start to grow moobs like my fathers, he never works out or I don't think ever has maybe that one time on the army like 100 yrs ago. He has crazy moobs. But he's not fat. Also a lot of younger guys teens and up also kids now days get gyno from drinking to much milk. Cuz of the increased estro to make the cows lactate more... My chest looks better ata lower bf. Damn genetics.

[Soon]

oic on the repost. Yea I hear you on the genetics bro it does suck.

Anyone want to comment on the AI usage from my original post? BTW I just read that people use 23 and 25 gauge pins and I was completely unaware those even existed! I’m pinning with 18g every time

[number twelve]

18????? **** how can u walk

[laduem88]

18????? **** how can u walk

lol jesus

[6ft5]

Holy crap! 23g good you can pin just about anythin w proper control w 1 1/2". I'd load up on them enuf for your whole cycle pluss a few extra. 18g u might get a pc of a stoper on your gear or body with that. Prob won't need AI unless you get gyno sign but nolva should work for that on a test only cycle. Keep you sodium on the low low. Along w cardio and diet right you should have no prob.

[gbrice75]

gbrice thank you for your review time and I agree with you, I will up the food and complete some meals. Was trying to avoid the eggs because of cholesterol

You're welcome! You definitely do not need to worry about cholesterol from 2 whole eggs/day

I do have a weird shaped mid-section haha.. I’m very excited for test to kick in.
Don't feel bad bro, my mid-section looks like complete $hit!

What do you guys think about replenish meals during my cycle? I’ve always had a problem with “cheat meals” because I just eat healthy all the time. How necessary?

Are you talking about a carb refeed? With your diet as you originally posted it, I would say most definitely. With the changes I made, I don't think it's as necessary - maybe every 10-14 days do a good carb refeed day, but WATCH the fats on that day and keep them very low. You'll be strong as $hit the next day in the gym!

Also, what would be some sides of too low of estrogen? Want to stay dry but not excessive with the AI No sex drive for one... and muscle loss is possible - men need estrogen in their bodies too. Definitely don't overdo it with the AI's

Comments in bold!

[gbrice75]

Gbrice gettn good at this cut thing hees been doin it for a whyle now

Thanks bro! =)