Help with my diet

[Gym_Freak]

Hi guys,
Right ive decided to go for a bodybuilding show that is 16 weeks on monday. Heres my stats:
Height: 5f 10"
Weight is: 16.5 stone
Bf: id say about 18-20%
Training: 6 years

Now ive been struggling on sorting a diet out not sure how much protien i should be taking, carbs, fat.
Heres my diet please help if its needed:

Breakfast
100g oats
3/4 cup of raisins
1 egg + 5 egg whites

Mid morning:
40g protien
Banana

Lunch
Chicken breast
1/2 cup of brown rice
1/2 cup of cottage cheese

Snack
Salad
Chicken breast
1 boiled egg
Tablespoon of sunflower seeds
2 tablespoons of dressing

Post workout
40g protien
Antioxidants 1000mg
Vit c, vit e
Fish oil
Multivitamins
1 banana

Dinner
Potatoe
1/2 cup of cottage cheese
1 8oz steak
1/2 cup of green beans

Protien intake 275g
Carbs intake 200g
50g fat

Help me please guys

Thanks

Ash

[Back In Black]

Age?

Running any cycle in the run up?

What shows happen on a Monday?

That's a lot if fat to lose in that period of time. Have you planned to do any carb cycling at any point?

What's your planned cardio schedule?

[Gym_Freak]

Age is 24.
Been running oxymetholone just 6 weeks came off start of january.
Was thinking of running a course leading Upto the show.
Its happening on 11th-12th may. Its the mr Hercules olympia 2013.

Cardio i will be doing sessions in the morning 20 hiit, followed by 2 20 mins seasions at the night after training.
I havent looked into carb cycling.

[Back In Black]

You did 6 weeks of Anadrol only? What is your PCT and when does that finish?

You're gonna need to lose probably 35lbs if fat and no muscle to be about 5% and have a completion weight, therefore, of approx 195lbs. Is that a competitive weight for your class?

I'm assuming its not a tested event? Have you ever had a hormone blood test.

I'd immediately set your calories to approx 2300. That's 290g protein per day, 170g carbs and 50g protein. Or go with 345g pro, 115g carbs and 50g fat. The first is a 50/30/20 and the second a60/20/20 split.

Fasted cardio in the morning HIIT is great until your b/f drops to about 12% or so. But it needs to be longer than 20mins. Post lifting cardio later in the day is a definite requirement too.

Can you post some pics (front/rear/legs) so we can see what we are working with.

Also go here

http://forums.steroid.com/forumdispl...A#.UPF4mL8gGc0

And read some of the logs.

[Gym_Freak]

Yeah was told to only run it on its own for 4 on it but thought i could push it to 6 weeks.
Im going in the first timers theres no weight or height class for me.

No ive never had a blood test, its a none tested one

Yeah i was thinking that my weight would be around that for the show.
When should i do the carb cycling then?

Will upload pictures tomorrow bro.

[Back In Black]

Test should be the base of all cycles. Oral only cycles are really not recommended. What is your PCT protocol that I hope you are currently following?

I asked about bloodwork to see where your test and E2 levels are not because the show is tested.

You can start carb cycling whenever you wish but it's normally used closer to a show than this. I'll get someone to stop by and explain it.

You're gonna have your work cut for you man. What is your proposed cycle in the run up to the competition?

[Gym_Freak]

I was told to run test with the oxys but then was told not to worry about the oxys.
Im running nolvadex running 40mg a day on it.
And i see know what u mean now silly me haha lol. No i hvent will go and get it done next week though.

Yeah ive deff got my work cut out for me and i should be able to do it even if i dont id like to see what id look like at that time you know.

Course wise Im not too sure really ive got on me test prop and tren ace, tri tren, all test 350, t3s.

But debating what i should go on. Any suggestions mate

[Lunk1]

Ok....break the cycle plan down for me...what is your plan. Is this a tested event?

[Back In Black]

Ok....break the cycle plan down for me...what is your plan. Is this a tested event?

Lunk, that's for stopping by, it's definitely NOT a tested event.

[Lunk1]

Have you ever cycled anything before the Oxy? Is the list of goods the only thing you have available or just listing a few? I would def. like to see a pic posted to see where we are!!!

[Lunk1]

Lunk, that's for stopping by, it's definitely NOT a tested event.

No prob...anytime!

[Gym_Freak]

Sorry been away for awhile all back now.
Will upload pictures tomorrows.

I done a 10 week course on dianabol 50mg a day that was in the summer before i started i was a good size didnt feel the need in running test. Ad if im honest i had alot better size gains than the oxys this time around.

The tren, test, t3s are what i have on me atm.

Weighted myself this morning to get the right weight as its getting close for me to start going properly.
15 stone 11.

Seemed to have shifted the water