Starting new cycle, Check out my Diet!

[cbreez]

Hey guys so ive been reading up enough to understand that diet is the number one key to building (and keeping) muscle on and keeping fat to a minimum. I will be starting my test-e cycle in a few weeks. I would like to know if this diet looks ok to all of you. Or do i need improvements?

I am 23 years old, 6 feet tall and 200 pounds. I also have an active job and hit the gym 5 times a week, So im thinking i need about 4000 cal a day.

Here it is

Meal#1- 3 eggs, protein shake(2 scoops protein,1.5cup milk(non-fat), 1 cup dry oatmeal,1 banana)

Meal#2- 2 cups fiber plus cereal, 1 cup milk, 1 greek yogurt with 20 almonds

Meal#3- 1 cup pasta with light sauce, 6 oz lean steak. 1 cup mixed veggies

Meal#4- post workout shake (monster milk)

meal#5- 10 oz chicken, 1 cup yams, reg yogurt

meal#6- protein shake (2 cups milk(non-fat), 3 scoops protein)

Comes to about 3700 cals. So i need help finding a little more. Any suggestions are helpful to fine tune it. And as you can see i like dairy, alot of people dont, but i find it a good source of protein.

[--->>405<<---]

hey cbreez welcome man!

before u go any further we need to know ur bf% cuz ur LBM will dictate how many cals u should be eating. my guess is 4000cals is gonna be too many unless u have a super high metabolism.

[cbreez]

ok. I have a scheduled bf test next monday, but if i had a guess it would be 15-16%. Do you guys need a pic? Would that help. Metabolism is not too fast, never seen my abs clearly before lol

[--->>405<<---]

pic would be great to get u thru til then yes..

[cbreez]

ok here is a pic

[--->>405<<---]

hard to tell from the pic and im not a great guesser but 16% looks close. IMO u should run a cutting diet for 8 weeks and then maintenance for a couple weeks and then cycle.. u wanna get the most out of it and u have some bf to lose..

[cbreez]

thanks for the advice.i appreciate it. Anyone else have any input? ill take whatever i can get lol

[--->>405<<---]

id also like to note u look like u could make some natty gains before u cycle.. i also see in ur thread in the aas section ur 23.. IMO u should wait man.. ur not ready IMO.

[cbreez]

and here is another pic, unflexed just normal

[Razor]

You should not be running gear..your in no shape to do so. You are out of shape steroids,will not get you inshape.

[Razor]

ok here is a pic <img src="http://forums.steroid.com/attachment.php?attachmentid=126134"/>

Your bodyfat is 20% maybe higher

[cbreez]

You should not be running gear..your in no shape to do so. You are out of shape steroids,will not get you inshape.

thank you for the input, what do i need to do

[--->>405<<---]

yeh man u need to cut and then u need to try to make some natty gains. i saw in ur other thread u said u have been lifting for 3 years. if thats true u really need to work on ur diet and weight lifting program. i dont mean to sound like an a-hole but IMO ur not ready for a cycle.

before u cycle IMO u should:
1. possess knowledge about steroids and the potential negative side effects and how to deal with them
2. be fully developed physiologically
3. have ur diet worked out and knowledge of cutting and bulking from experience (not from reading)
4. have knowledge of weightlifting and have successfully accumulated muscle beyond what u normally carry
5. have PCT worked out

we can help u set up a cutting diet, learn how to do it for urself, and learn how to set up a bulking and maintenance diet. with proper diet u can make very good changes before u cycle and when that time comes u will actually know what ur doing and not have to rely on other people to tell u..

my .02

[cbreez]

btw Razor, i was following your other thread... You are looking ripped dude, goal for me

[--->>405<<---]

thank you for the input, what do i need to do

1. read the sticky: dieting 101: cutting

2. get ur bf chekd

[cbreez]

405, yes i will take your advice. I already ordered the stuff, but im going to wait. Can i get help with a cutting diet and workout program? And then a bulking/lifting program?

[Razor]

thank you for the input, what do i need to do

Have a serious commitment to getting in shape Natrually with a rigorous dirty and exercise and cardio routine. And not thinking dragan is the answer.

[Razor]

btw Razor, i was following your other thread... You are looking ripped dude, goal for me

Thank you man I try hard

[Razor]

405, yes i will take your advice. I already ordered the stuff, but im going to wait. Can i get help with a cutting diet and workout program? And then a bulking/lifting program?

Yes man we can help you here in more ways then just steroids..diet, exercise and cardio

[cbreez]

I just looked over the diet cutting 101..., Great stuff! But for real, im sick of looking like shit, i wanna be big but i wanna be big and in shape. I really have been lifting for 3 years, but i guess im not lifting correctly, or eating correctly for that matter. I know i need to lose fat. So... i want to cut down then bulk up. Ill store the roids away for when im ready.. But im going to need help with the dieting stuff and workout plans. I know i want to change, but it is hard for me to stay motivated. I dont have a gym partner and i LOVE food. So if you guys would be willing to help somewhat, then im willing to put the gear on hold and get into shape before hand

[Razor]

I just looked over the diet cutting 101..., Great stuff! But for real, im sick of looking like shit, i wanna be big but i wanna be big and in shape. I really have been lifting for 3 years, but i guess im not lifting correctly, or eating correctly for that matter. I know i need to lose fat. So... i want to cut down then bulk up. Ill store the roids away for when im ready.. But im going to need help with the dieting stuff and workout plans. I know i want to change, but it is hard for me to stay motivated. I dont have a gym partner and i LOVE food. So if you guys would be willing to help somewhat, then im willing to put the gear on hold and get into shape before hand

As long as you believe in yourself, we will always believe in you and your willingness to change and help you anyway we can

[cbreez]

so i did the TDEE. since i have a job where i move around alot, and i go to the gym 5 days a week, i multiplied it by 1.5. Calories came to just over 3000. So for a cutting diet, i would need to eat 2500. Does that sound about right? Still seems a lil high, but i dont want to cut too much

[Razor]

so i did the TDEE. since i have a job where i move around alot, and i go to the gym 5 days a week, i multiplied it by 1.5. Calories came to just over 3000. So for a cutting diet, i would need to eat 2500. Does that sound about right? Still seems a lil high, but i dont want to cut too much

What are your stats?

[--->>405<<---]

so i did the TDEE. since i have a job where i move around alot, and i go to the gym 5 days a week, i multiplied it by 1.5. Calories came to just over 3000. So for a cutting diet, i would need to eat 2500. Does that sound about right? Still seems a lil high, but i dont want to cut too much

forget the tdee multiplier in the sticky it is inaccurate and outdated. better is LBM x 15

since we can only guess at ur bf% rite now we can go with 16% but u need to get it chekd..

200 x .84 (%LBM) = 168lbs LBM

168 x 15 = 2520cals (rough maintenance)

2520 - 500 = 2020 (cutting deficit)

60/20/20 is the most efficient split IMO

2000cals
300g pro
100g carbs
44g fat

split ur protein between every meal equally

split ur starchy complex carbs between pre workout and post workout.. have green veggies in at least 3 meals and dont worry about the macros for them

starchy complex carb choices: oatmeal, brn rice, sweet potato (best 3 IMO and all i use when cutting)

CARDIO: am fasted (my preference) or PWO 5-6days per week 45mins moderate intensity (130-140HR)

i suggest u get an online calculator to calculate macros and post ur proposed diet for review..

[cbreez]

cool. stats are 6 foot 200 pounds guessing 16% bf

[cbreez]

and im working on a diet plan right now, will post it when ready at 2000 cals and a 60/20/20 split

[Razor]

cool. stats are 6 foot 200 pounds guessing 16% bf

Im guessing around 22-25% bf

[Razor]

forget the tdee multiplier in the sticky it is inaccurate and outdated. better is LBM x 15

since we can only guess at ur bf% rite now we can go with 16% but u need to get it chekd..

200 x .84 (%LBM) = 168lbs LBM

168 x 15 = 2520cals (rough maintenance)

2520 - 500 = 2020 (cutting deficit)

60/20/20 is the most efficient split IMO

2000cals
300g pro
100g carbs
44g fat

split ur protein between every meal equally

split ur starchy complex carbs between pre workout and post workout.. have green veggies in at least 3 meals and dont worry about the macros for them

starchy complex carb choices: oatmeal, brn rice, sweet potato (best 3 IMO and all i use when cutting)

CARDIO: am fasted (my preference) or PWO 5-6days per week 45mins moderate intensity (130-140HR)

i suggest u get an online calculator to calculate macros and post ur proposed diet for review..

This^^^^^

[cbreez]

2000 cal cutting diet- 60/20/20
Meal#1- 1/2 cup oats, 2 scoops protein, 1.5 cups milk
Cals-495
protein-57
carbs-50
fat-2.5
Meal#2- 6 oz chicken breast, 1 cup broccoli
Cals-315
Protein-50
Carbs-7
Fat-5
Meal#3- pwo shake(monster milk)
Cals-300
Protein-45
Carbs-10
Fat-9
Meal#4- 6oz chicken breast, 1 cup broccoli, 1/2 cup cooked brown rice
Cals- 421
Protein-52
Carbs-23
Fat-6
Meal#5- 6 oz chicken breast, 1 cup broccoli
Cals-315
Protein-50
Carbs-7
Fat-5
Meal#6- before bed protein shake(2 scoops protein, 1 cup milk)
Cals-290
Protein-48
Carbs-17
Fat-1g

Total cals-2136
Protein=302
Carbs=114
Fat=28.5

needs some revision, i cant get the fat up and cals down.

[--->>405<<---]

2000 cal cutting diet- 60/20/20
Meal#1- 1/2 cup oats, 2 scoops protein, 1.5 cups milk DROP MILK, HOW BOUT EGGS OR MEAT?
Cals-495
protein-57
carbs-50
fat-2.5
Meal#2- 6 oz chicken breast, 1 cup broccoli IF U LIFT BETWEEN MEAL 2 AND 3 MOVE CARB FROM MEAL 1 HERE
Cals-315
Protein-50
Carbs-7
Fat-5
Meal#3- pwo shake(monster milk) DROP REPLACE WITH WHEY, CASEIN, OR BLEND
Cals-300
Protein-45
Carbs-10
Fat-9
Meal#4- 6oz chicken breast, 1 cup broccoli, 1/2 cup cooked brown rice
Cals- 421
Protein-52
Carbs-23
Fat-6
Meal#5- 6 oz chicken breast, 1 cup broccoli
Cals-315
Protein-50
Carbs-7
Fat-5
Meal#6- before bed protein shake(2 scoops protein, 1 cup milk) DROP MILK, HAVE CASEIN OR COTTAGE CHEESE NOT WHEY
Cals-290
Protein-48
Carbs-17
Fat-1g

Total cals-2136
Protein=302
Carbs=114
Fat=28.5

needs some revision, i cant get the fat up and cals down.

bring ur carbs down (dropping milk should accomplish this) and if u have to add in some almonds to meal 6

[cbreez]

cool. ill add almonds to meal 6 and i do have casein on hand(guess mix with water?) also my workout schedule changes but i plan on doing an empty stomach run for cardio 5 times a week, and ill replace the oats in meal one with egg whites, and move oats to just before workout. sound like a plan?

[--->>405<<---]

sounds good.. drop the milk and the muscle milk..!!!

when u make the revisions repost ur diet including revised macros

u want to have as little sugar as possible.. stick to this diet and the fat will come off u dude.. most people on here stick it out for sometimes a week or 2.. well see what u can do

[cbreez]

haha ya i really do hate not eating everything. But i can do this. ill probably have to post my revised diet tomorrow. Gotta head to work soon, glad im gettin off night shift here shortly tho. And maybe i will make a diet/workout log to motivate me.

[cbreez]

ok, here is my updated diet for cutting. I know you said drop milk and monster milk, but ive decided to keep the monster milk, (already bought 2 cases) and i def need the one serving of milk in the morning. But other then that how does it look?

2000 cal cutting diet- 60/20/20
Meal#1- 6 egg whites
Cals-97
protein-25
carbs-0
fat-0
Meal#2- ½ cup oats, 2 scoops protein, 1.5 cups milk(pre workout)
Cals-495
Protein-57
Carbs-50
Fat-2.5
Meal#3- pwo shake(monster milk)
Cals-300
Protein-45
Carbs-10
Fat-9
Meal#4- 6oz chicken breast, 1 cup broccoli, 1/2 cup cooked brown rice
Cals- 421
Protein-52
Carbs-23
Fat-6
Meal#5- 6 oz chicken breast, 1 cup broccoli
Cals-315
Protein-50
Carbs-7
Fat-5
Meal#6- before bed protein shake(2 scoops casein with water) 20 almonds
Cals-380
Protein-53
Carbs-11
Fat-16

Total cals-2013
Protein=282
Carbs=101
Fat=38.5

[cbreez]

o and i need help with the workout part also. Ive been starting to run every morning when i wake up on an empty stomach.. Good idea? And in the gym should i still lift heavy? or lift light with more reps till failure?

[--->>405<<---]

OTHER THAN that it looks ok.

[--->>405<<---]

o and i need help with the workout part also. Ive been starting to run every morning when i wake up on an empty stomach.. Good idea? And in the gym should i still lift heavy? or lift light with more reps till failure?

am fasted cardio is good IMO..

in the gym id go fairly heavy one week and moderate the next:

week1: 4-6 rep range
week2: 10-12 rep range
repeat..

[--->>405<<---]

also just so u know insulin spike stops ur ability to mobilize and thus burn body fat..

[cbreez]

when u say insulin spike are you talking bout the milk and the monster milk?

[--->>405<<---]

when u say insulin spike are you talking bout the milk and the monster milk?

i didnt make that statement specifically because u wanted to keep ur dairy no. when cutting, dairy and fruit should at worst be minimized and at best eliminated IMO. when i cut i always go for whats best for my results. maintenance and bulking is the time for allowances. not cutting IMO.