Please look at my diet and workout. I'm trying to prepare myself for my first cycle!

[jp1974]

Guys,

I posted on here earlier, but the post disappeared. Maybe cause I originally posted it in the anabolics room (they told me to post in the diet room). I need help. I'm preparing for my first cycle which I'll begin in 4 weeks. My bodyfat is a little high right now and I want to get it down before I start the cycle. My stats are:

34 years
169 lbs
18% bf
5'9"

I've been weight training regularly for a couple years, and eat healthy, but have never paid much attention to portions, timings, etc. So, in order to get my bf to 15-16% BEFORE starting my cycle, I'm getting strict about diet and timings. Below is my current diet. Fats are all from fish and a table spoon of olive oil for a dressing or to cook here and there (fat still looks high to me)

Again, the purpose of this diet is to cut fat BEFORE I start my cycle. I am not currently on my cycle, I know my diet will have to be overhauled at that point.


Breakfast 393 CAL 22.6g FAT 20.2g CARB 26.1g PROTEIN
Snack #1 282 CAL 5.4g FAT 30.3g CARB 32.0g PROTEIN
Lunch 468 CAL 12.1g FAT 61.2g CARB 26.7g PROTEIN
Snack #2 252 CAL 12.6g FAT 29.3g CARB 5.3g PROTEIN
Dinner 588 CAL 35.1g FAT 28.2g CARB 36.4g PROTEIN
Snack #3 253 CAL 5.2g FAT 26.2g CARB 29.4g PROTEIN

TOTAL 2236 CALS 93g FAT (37%) 195.4g CARB (35%) 155.9g PRTN (28%)

Also, I have one cheat day each week. I don't eat fried or fast food, but I don't monitor or stick to a strict diet on my cheat day, I'll eat out with friends choosing healthy items, but not strictly following a regimen.

In addition, my workouts are:

20 mins high intensity stationary bike when wake up 6x week
45 mins muscle exhaustion weight training 5x week followed by 20 mins light cardio.

Can I expect to cut bf by 2-3% in a month with the above diet and workout routine?

[T-MOS]

It would also be good to see what the source of all those calories are as some foods are better then others especially when preparing for a contest

Check into this thread:

http://forums.steroid.com/showthread.php?t=341121

Nark is GREAT when it comes to diet advice for contest !!

[jp1974]

I'm not ready for a contest yet! LOL. Soon I hope

Bfast: 4 egg whites, salsa, corn tortilla with 1 oz deli turkey
Snack 1: Myoplex smoothie with a 1/2 tbs of peanut butter
Lunch: about 3 oz deli Turkey, mustard on whole wheat bread with some quinoa
Snack 2: quinoa with some vegetable
Dinner: 5 oz Salmon (with 2 tbs low fat sour cream) and grilled vegetable
Snack 3: Myoplex smoothie with a 1/2 tbs of peanut butter

Add in a couple tbs of olive oil here and there to cook with and thats how the numbers above are created. I broke down the contents of this diet using myfooddiary.com to give me the details, which allows you to enter in amounts and recipes and condiments to get all the carb, protein, salt, vitamin, fat breakdowns i used above...

[T-MOS]

Thats fine. there are things here I would change, but like I said NARK is great with ALL diet advice, so I would check with him.

I am not a fan of shakes except for PWO, and processed meats. I like REAL WHOLE FOOD proteins like steak, chicken, tuna, salmon, real turkey.....JMHO