Nutrition Advice

[gambit85]

Hi Guys,

Would love some extra advice or tweaks if you have any for me...

I am 5'5 155-165 lbs 5-8% body fat, 8 weeks out from competition,
(cycle is test/tren/mast 140/350/525 mg ew short ester)

I was cutting for the past 8 weeks and leaned out a lil too much(was on 1800 cal/day), also my show got switched to one 4 weeks later soo

The food I have now, is substantially more then I was having for the past 8 weeks and that pic is what I look like, so I see myself adding some lean weight fast in these next 4 weeks, I dont want to get TOO big, because I am only competeing in physique, I can actually be deducted for having too much muscle, also I need to stay flexible.

Here is my current diet for the next 4 weeks (trying to bulk and stay lean) then cut for the next 4 weeks

first thing in the morning
shake w/ glutamine, bcaa and other aminos, 30 g protein

workout

breakfast 1/2 c. oats with cinnamon+1tbs pb + 30g protein

snack black bean 2oz and 3oz chicken

lunch 2 c. salad greens 2 tbs. balsamic vinegar, 4 oz. chicken, 4oz yam

snack shake (same as morning)

dinner ground bison 5oz, 1/2 cup broc 1/2 avocado, tomatoes and onions salad. 3 tbsp balsamic.

before bed 4 egg white omelette with 3tbs. red pepper cooked in no oil 40 mins before bed.

[Lunk1]

What is your goal weight and BF%?

[gambit85]

What is your goal weight and BF%?

at the end of this 8 weeks I want to be 168-175, with under 5% body fat and over 73% water
depending on how the show goes I may indefinitely stay off cycle, I am going to try and maintain 165 with really low bf with no assistance from AAS

I am in the shape I am today 365/year, the last cycle def added a lot of size and I had kept a majority of that until the past 8 week cut... which was too aggresive

[Back In Black]

Mate, I'll get a look at this later.

Your current weight? You quote a 10lb differential.

Is under 5% a little low for physique?

Post this in the Competitive Bodybuilding q&a you may get some more 'experienced' responses.

[gambit85]

Mate, I'll get a look at this later.

Your current weight? You quote a 10lb differential.

Is under 5% a little low for physique?

Post this in the Competitive Bodybuilding q&a you may get some more 'experienced' responses.

I posted in the competitive section as you suggested, also I am 162 today.

[gambit85]

Mate, I'll get a look at this later.

Your current weight? You quote a 10lb differential.

Is under 5% a little low for physique?

Post this in the Competitive Bodybuilding q&a you may get some more 'experienced' responses.

bump for this guy to take a look lol

[gearbox]

What exactly are ur questions?

[gambit85]

What exactly are ur questions?

Just wondering how my nutrition is looking, and if I should make any changes for my goals.. looking to add a little bit of mass while remaining lean so I can start cutting again in 3 weeks for comp that is nov 10th.

[gearbox]

You need to head over to nutrition section and figure out your tdee. Then you can up caloires about 300 if you want slow gains then go down 300-500 if you want to lean out. Food choices look fine but you may be eating to little or to much

[gambit85]

You need to head over to nutrition section and figure out your tdee. Then you can up caloires about 300 if you want slow gains then go down 300-500 if you want to lean out. Food choices look fine but you may be eating to little or to much

TDEE = 3284.948
based on
BMR (66 + (13.7 x 73.6kg) + (5 x 167.64cm) - (6.8 x 27)) = 1728.92


I have no idea how much calories I am eating with the meal plan I outlined tho... :/