Critique on diet, HRT, B/f, pics inside

[get456]

My first "advice requested" post.

History:
On and off serious lifting since I was about 17 (25 now)
Started at a b/w of about 125lbs when I graduated HS
Worked up to 160 naturally then did a few cycles at circa 19
Def did it too early, access to PCT was limited, so my PCT was clomid only and that shit always fucked with my emotions, especially when its the only thing you are taking
Got up to 198 but was always bloated since I never had access to AI

Currently:
Sitting at 188, 5'7"
Took almost two full years off from lifting, lived with my g/f she always gave me shit about spending time in the gym so i stopped (only one of the factors that made me realize she was not a good g/f!)
Got back into it around June 22

I have a script for HRT with a dose of up to 500mg of test cyp per week. My test levels came back well below normal so I pursued the HRT (around 380 I believe). So I have been using the cyp as a light cycle, have done 2, 8 weekers so far.

Just started the Madcow Intermediate 5x5 routine last week (for those that dont know it relates to the dual factor theory, periodization and linear progression--all great stuff to learn about BTW)

Lifts:
Squat 5RM- 270
Bench 5RM- 255
Pendlay Row 5RM- 204
Deadlift 5RM- 343
Incline Bench 5RM- 217

All numbers done 3 weeks into PCT

GOAL:
Continue losing fat while adding muscle (everyone's goal right?! lol) I would prefer to err towards adding mass rather than cutting up very quickly.

Looking for input/critique regarding diet mainly, but all input welcome. Right now taking in circa 2200 calories on off days, 3000 on workout days, with saturday as a cheat day. Take a look at my fitday screen caps below, for exact diet.

Supplementation:
AIFM (havent used yet but have it)
Glucorell
NO stimulator (superpump 250 currently, soon to be RED when its avail)
Multivitamin
Glucosamine
Propecia

http://i116.photobucket.com/albums/o32/xxxlifterxxx/Dec1-trainingday.jpg
http://i116.photobucket.com/albums/o32/xxxlifterxxx/Dec3-offday.jpg
http://i116.photobucket.com/albums/o32/xxxlifterxxx/Dec4-trainingday.jpg
http://i116.photobucket.com/albums/o32/xxxlifterxxx/Dec5-offday.jpg

http://i116.photobucket.com/albums/o32/xxxlifterxxx/Compare.jpg

Input on suspected b/f in the before/after pic would be great too. They were taken 4 months apart, June 22 and October 29 of this year


As an aside... I practice what I preach.. when people ask for advice they should give some damn info!

 

[20ss02]

Congrats on dramatic transformation! It's unreal the amount of change you experienced in 4 months. I have tremendous appreciation for the effort that took.

Based on your goals I would cycle carbs during the day. Don't eat carbs in the morning or after late afternoon. I consume all of my carbs for the day during meals 3 and 4 (12:00 and 3:00). I would also cut back on the carbs. When trying to cut or lean bulk I've found 20/20/60 to work quite well for me.

 

[rg78]

good progress, but whats up with those fuckin jocks??

 

[GymIntensity]

good progress, but whats up with those fuckin jocks??

lol....

 

[digger]

Gentlemen, that's how you make a Diet post relevant to the AAS board. Well done!

 

[AhMadKooL]

Good work bro

 

[get456]

good progress, but whats up with those fuckin jocks??

LOL
actually they are boxer briefs... I pulled them up to show off my super jacked legs in the before pic!

 

[Neo22]

seriously are you wearing diapers bc thats how it looks

 

[Ulter]

Praise the Lord! Someone finally posted their fitday on the steroid board!! Okay I can die now, I've seen it all.

I think you're eating too much if you're trying to reduce bf. I say that because I don't see any cardio there. You're not burning 3000 calories on your workout day, you're not burning off your cheat day. So you've really only got a couple days a week to lose fat. You can do that with SesaPure/Glucorell because you'll be wasting the excess calories. But if you want to get ripped/lean you're going to have to reduce those calories or add an hour of cardio.
Otherwise just keep doing what you're doing and you'll add mass at a pretty good rate. You can cut the remaining fat whenever the mood strikes you. It's not like you're WAY off. Your only off by about 5000 calories (guessing on the cheat day) a week for a true cutting diet. Which isn't bad.

 

[get456]

First, thanks for the great response Ulter!

I guess I should have added my current cardio regimene... important info eh? lol

I do 2-3 days per week (off days) of cardio... currently doing 20 minute sessions, sometimes before breakfast, sometimes in the evening. Cardio is either true HIIT or just high effort depending on how much energy i feel like i have.

Prior to this, I was restricting my carbs waaaaay down, but was really beginning to suffer, always tired, starting to overtrain, general not feeling like I should. So I upped my carb intake substantially and feel way way better already, (one of the reasons I bought the Glucorell, to help me feel better mentally about eating so many carbs!)

Fitday shows my BMR at about 1900 with "lifestyle" adding about 300calories. That is where I got the 2200 cals on off days.

My theory is on workout days, I create a deficit that gets me near my maint caloric level.

On off days, I create a deficit with cardio that takes me below my maint caloric level....

Theoretically allowing me the best of both worlds...

Of course, I could be completely wrong, thats what i need the advice for!