My Diet and Advice for Starting First Cycle

[jp1974]

I've asked a couple questions and have received really helpful responses. Thanks guys. My stats are:

34
5'9
168 lbs
18% bf

I want to get to 13-14% bf before I start my first cycle. I've been training regularly and eating healthy for a couple years now, but having difficulties getting below 18% bf. So I've decided to get more systematic and plan my diet exactly. In the last week I've been very regimented about my diet. I'm gonna post the breakdowns here:

Breakfast 162 cal 1.3g fat 19.0g carbs 16.8g protein
Snack #1 374 cal 8.8g fat 39.6g carbs 38.3g protein
Lunch 477 cal 13.8g fat 60.5g carbs 26.2g protein
Snack #2 261 cal 14.3g fat 28.6g carbs 4.8g protein
Dinner 588 cal 35.1g fat 28.2g carbs 36.4g protein
Snack #3 351 cal 7.1g fat 38.3g carbs 37.7g protein
Total Calories 2213
Percentage of Calories
80.4g 33% Fat
214.2g 39% Carbs
160.2g 29% Protein

This is just one day, but give or take 5-10 g here or there and + or - 100 calories it's representative. I have also increased my cardio to 20 mins of cardio when I wake up 6x a week and do muscle exhaustion weight training 5x a week followed by another 20 mins of light cardio.

I want to drop 5% body fat in the next 4 weeks. I only have a short window in which to do my 12 week cycle based on my travel schedule. Is my bf drop a realistic goal based on the above? And if not, what should I tweak. Thanks!

[CHUCKYthentic]

what are your goals for the cycle?
what r u going to be using in your cycle?

your diet definitely needs some work

[jp1974]

I'll be using the Novice 1 cycle posted on here. 400 mg test ew for 12 weeks and 20 mg dbol ed for first 4 weeks. Any advice what I need to do re: my diet? I'm trying to focus more on my preparation for the cycle at this point than the actual cycle. I want to get bf to 13%-14% in 4 weeks and if my current workout regimen and diet won't get that done, could you offer advice? Thanks!

[CHUCKYthentic]

you need to at least double your protein and carb intake
go check out the diet forum there is some great examples in there

below is something very useful that Phate has posted several times in the past

first thing, you need to know how many calories your body burns on a daily basis, why? because without knowing that you can't even begin to figure out how many calories you need to eat to lose/gain or do whatever

this formula will give you your basal metabolic rate, which is basically a measure of the amount of calories your body would burn if you stayed in bed all day and did nothing

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[CHUCKYthentic]

what do you have planned for pct?