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EL GAUCHO
New member
INTRO:
Before I begin I would like to give you a little background about myself and my goals:
· I’m 27 years old, 5’9” tall, 176 lbs, around 8% body fat. Naturally and non- trained I have a tendency to put on fat easily.
· I’ve been training consistently for the last 8 years using mostly standard volume protocols, but have now been using DC’s method for the last 8 weeks. I am now taking 2 weeks out “crusing” with lighter weights and high volume, before going back to what I have found to be very effective DC method.
· I am just about to finish a Winny only cycle (50mg/day oral). I’m in week 4 with one and a half weeks left. Clomid and Clen will begin at the end. I have only done one very light Winny only cycle last year, so this is my second ever cycle.
· SHORT TERM goal is to lose more body fat, so I'm looking for a cutting diet. I'm going on holiday in 6 weeks and want to look good on the beach.
My long term goal is to gain as much lean muscle as possible. I’d like to be around 185lbs by August.
· My diet is clean and strict, with only one cheat meal a week (usually on Friday or Saturday night). I have cut out alcohol completely primarily due to the Winny cycle, and intend to continue this as much as possible.
· I put an emphasis on eating natural, whole foods. Never eat processed foods.
For the first time I am asking for your help regarding my diet as I think I’ve got everything else in check.
The thing is I’ve been eating consistently eating well and training hard, but my body fat just won’t drop so I know I must be going wrong somewhere.
I read the boards daily, and I’m aware of diets like the CKD etc, but what I want is a simple diet which I’m going to be able to stick with long term. When I tried the CKD I screwed it up and ended up putting on more fat than losing it. I’m not doubting it works, its just not realistic for me.
So here it is:
THE DIET:
CALORIES PROTEIN CARBS FAT
8AM: MEAL 1
PROTEIN PANCAKES
2 WHOLE EGGS/1 WHITE 200 18 - 14
OATMEAL 400 12.98 68.2 8.36
COTTAGE CHEESE 88 13 6.9 0.9
TOTAL MEAL 1 -------------------- 688 43.98 75.1 23.26
10AM: PRE-WORKOUT SHAKE
SMALL MET-RX IN WATER 55.5 10.65 1.05 1
11.30AM
OST WORKOUT SHAKE
EAS SIMPLE WHEY 120 25 1.2 2
BANANA 95 1.2 23.2 0.3
1PM: MEAL 2
TUNA 85 20.2 - 0.5
BROWN RICE 264 5.55 60 2.6
SPINACH ? ? ? ?
TOTAL MEAL 2--------------------- 349 25.75 60 3.1
3PM: MEAL 3
MUESLI 358 10.7 64.3 6.4
SOYA MILK 80 8.3 1 4.8
TOTAL MEAL 3 -------------------- 438 19 65.3 11.2
-------------------------------------- CARBS CUT OFF POINT ------------------------------------
5PM: MEAL 4
EAS SIMPLE WHEY SHAKE 120 25 1.2 2
PEANUTS (100G) 564 25.6 12.5 46.1
TOTAL MEAL 4 --------------------- 684 50.6 13.7 48.1
7.30PM MEAL 5
TOFU 177 18.9 1.8 10.2
1 PEPPER 15 0.8 2.6 0.3
1 ONION 36 1.2 7.9 0.2
1 SLICE OF CHEESE 61.5 4 - 5.5
TOTAL MEAL 5 --------------------- 289.5 24.9 12.3 16.2
9:30 PM MEAL 6
MET-RX IN WATER 111 21.3 2.1 1.9
DAY TOTAL: 2830 CALS 222.38 PR 253.95 C 107.06 F
PERCENTAGES: P/C/F: 38.1% 43.5% 18.4%
NOTE:
This day was a little low on protein as I usually eat a chicken breast instead of the Tofu, which would probably bring the ratios down to 40/40/20.
DAILY TASKS:
· 30 MINUTES CYCLE TO WORK AND BACK @ MODERATE PACE
· MONDAY/WEDNESDAY/FRIDAY: 1 HOUR WEIGHTS
· TUESDAY/THURDAY; HIGH INTENSITY/ INTERVAL CV AND ABS
· MOST OF THE DAY I AM EITHER SITTING AT A DESK OR WALKING AROUND, NOTHING STRENOUS.
SUPPLEMENTS:
· Other than the Winny mentioned above I regularly take:
· Multi-Vitamin
· Vitamin C (2000mg)
· Zinc (25mg)
· ALA (1500-2000mg/ day)
· Green Tea (4-6 cups/ day)
· I drink heaps of water (3-4 litres)exclusively every day.
I would really appreciate some constructive feedback on the above diet, along with some of your recommendations.
I greatly look forward to your replies!
EG.
Before I begin I would like to give you a little background about myself and my goals:
· I’m 27 years old, 5’9” tall, 176 lbs, around 8% body fat. Naturally and non- trained I have a tendency to put on fat easily.
· I’ve been training consistently for the last 8 years using mostly standard volume protocols, but have now been using DC’s method for the last 8 weeks. I am now taking 2 weeks out “crusing” with lighter weights and high volume, before going back to what I have found to be very effective DC method.
· I am just about to finish a Winny only cycle (50mg/day oral). I’m in week 4 with one and a half weeks left. Clomid and Clen will begin at the end. I have only done one very light Winny only cycle last year, so this is my second ever cycle.
· SHORT TERM goal is to lose more body fat, so I'm looking for a cutting diet. I'm going on holiday in 6 weeks and want to look good on the beach.
My long term goal is to gain as much lean muscle as possible. I’d like to be around 185lbs by August.
· My diet is clean and strict, with only one cheat meal a week (usually on Friday or Saturday night). I have cut out alcohol completely primarily due to the Winny cycle, and intend to continue this as much as possible.
· I put an emphasis on eating natural, whole foods. Never eat processed foods.
For the first time I am asking for your help regarding my diet as I think I’ve got everything else in check.
The thing is I’ve been eating consistently eating well and training hard, but my body fat just won’t drop so I know I must be going wrong somewhere.
I read the boards daily, and I’m aware of diets like the CKD etc, but what I want is a simple diet which I’m going to be able to stick with long term. When I tried the CKD I screwed it up and ended up putting on more fat than losing it. I’m not doubting it works, its just not realistic for me.
So here it is:
THE DIET:
CALORIES PROTEIN CARBS FAT
8AM: MEAL 1
PROTEIN PANCAKES
2 WHOLE EGGS/1 WHITE 200 18 - 14
OATMEAL 400 12.98 68.2 8.36
COTTAGE CHEESE 88 13 6.9 0.9
TOTAL MEAL 1 -------------------- 688 43.98 75.1 23.26
10AM: PRE-WORKOUT SHAKE
SMALL MET-RX IN WATER 55.5 10.65 1.05 1
11.30AM
OST WORKOUT SHAKEEAS SIMPLE WHEY 120 25 1.2 2
BANANA 95 1.2 23.2 0.3
1PM: MEAL 2
TUNA 85 20.2 - 0.5
BROWN RICE 264 5.55 60 2.6
SPINACH ? ? ? ?
TOTAL MEAL 2--------------------- 349 25.75 60 3.1
3PM: MEAL 3
MUESLI 358 10.7 64.3 6.4
SOYA MILK 80 8.3 1 4.8
TOTAL MEAL 3 -------------------- 438 19 65.3 11.2
-------------------------------------- CARBS CUT OFF POINT ------------------------------------
5PM: MEAL 4
EAS SIMPLE WHEY SHAKE 120 25 1.2 2
PEANUTS (100G) 564 25.6 12.5 46.1
TOTAL MEAL 4 --------------------- 684 50.6 13.7 48.1
7.30PM MEAL 5
TOFU 177 18.9 1.8 10.2
1 PEPPER 15 0.8 2.6 0.3
1 ONION 36 1.2 7.9 0.2
1 SLICE OF CHEESE 61.5 4 - 5.5
TOTAL MEAL 5 --------------------- 289.5 24.9 12.3 16.2
9:30 PM MEAL 6
MET-RX IN WATER 111 21.3 2.1 1.9
DAY TOTAL: 2830 CALS 222.38 PR 253.95 C 107.06 F
PERCENTAGES: P/C/F: 38.1% 43.5% 18.4%
NOTE:
This day was a little low on protein as I usually eat a chicken breast instead of the Tofu, which would probably bring the ratios down to 40/40/20.
DAILY TASKS:
· 30 MINUTES CYCLE TO WORK AND BACK @ MODERATE PACE
· MONDAY/WEDNESDAY/FRIDAY: 1 HOUR WEIGHTS
· TUESDAY/THURDAY; HIGH INTENSITY/ INTERVAL CV AND ABS
· MOST OF THE DAY I AM EITHER SITTING AT A DESK OR WALKING AROUND, NOTHING STRENOUS.
SUPPLEMENTS:
· Other than the Winny mentioned above I regularly take:
· Multi-Vitamin
· Vitamin C (2000mg)
· Zinc (25mg)
· ALA (1500-2000mg/ day)
· Green Tea (4-6 cups/ day)
· I drink heaps of water (3-4 litres)exclusively every day.
I would really appreciate some constructive feedback on the above diet, along with some of your recommendations.
I greatly look forward to your replies!
EG.
Last edited:
