Hi guys!
Am just over a week into my 3rd cycle of Test E (750mg per week) & Stana (50mg ED), will post up my cycle info in the steroids forum and paste the link here shortly. .
Stats
27 yrs old
90kg/198 lb
182 cm (around 6foot)
13-14% BF
TDEE = 2900 cals
Goal;
Aiming to drop atleast 2 -3% BF, while adding some lean muscle,
90-92kg at 10% would be great, but anything under 12% is would make me happy!
Current workouts look something like this;
Monday AM fasted cardio PM Chest
Tuesday AM fasted cardio PM Back
Wednesday PM Shoulders
Thursday AM fasted cardio PM rest
Friday PM arms (bi's & tri's)
Saturday AM fasted cardio PM Legs
Sunday Rest
All cardio is around 40 min, in 60 sec intervals on treadmill, heart rate between 130 - 160bmp
Also taking 1x ripped freak before all cardio (OTC fat burner) I know, probably junk, but the amount of caffiene is enough to get my bmp up quickly!
Am working on a 150-200 Cal deficit for 4 weeks to gauge how it goes then re assess. .
So this is how my average day goes, I usuall try to pre make 3 days worth of meals in one go and have em ready to go in the fridge..
4am: Fasted Cardio
530am: 40g oats with 3/4 cup skim milk
+ Shake consisting of -
170ml hilo milk
30g Max's superwhey
240ml Egg whites (equal to 9 egg whites)
100g greek yoghurt
4 large strawberries
4000mg fish oil
multi vit
Cals 777 C 58 F 19 P 83
9am: 250g extra lean beef
1/4 onion
100g greek yoghurt
Cals 448 C 15 F 20 P 57
12pm : 250g extra lean beef
1/4 onion
100g greek yoghurt
Cals 448 C 15 F 20 P 57
5pm(Pre workout):
2 slices wholemeal bread
30g strawberry jam
Cals 224 C 42 F 4 P 0
630pm (post workout) :
210g low fat creamed rice
Cals 170 C 32 F 1 P 5
7pm:
150g lean pork medallions (often swap with chicken breast)
100g green beans (often swap with broccoli)
100g cous cous (often swap with brown rice)
Cals 359 C 51 F 6 P 38
9pm:
250g low fat cottage cheese
Cals 225 C 9 F 6 P 31
Snack during day : 30g Almonds
Cals 160 C 2 F 15 P 8
Total Cals 2772
Carbs 214g (33%)
Fat 88g (26%)
Protien 279g (41%)
Any suggestions?
Am used to eating around 3200 cals, but need to drop this bit of lower ab fat! So far havent been too hungry during the day, but deff look foawrd to each meal!
Cheers!
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