\\\first cutting cycle diet, need your help bro's

[Ozzie87]

Monday - Friday look like this. i have the weekends off, or sometimes do another cardio session


MORNING CARDIO EMPTY STOMACH 1 HOUR

1- whey shake with semi skimmed lactofree (lactose free milk it has half the sugar of regular)
(60g protein, 14g carbs)
2 slices wholegrain bread
(32g carbs)

2- home made burger made with lean steak mince, grilled, between 2 slices wholegrain bread and with a very small amount of ketchup.
(50g protein, 35g carbs)

WORKOUT (WEIGHTS)

3- PW shake, as in first meal 60g protein, 14g carbs, 7g fat.
2 slices wholegrain bread - another 32g carbs

4 - Lean meat meal ie chicken breast 200g with 1 tablespoon mayo (58% fat)
get about 45g-50g protein here

5 - 3 or 4 whole eggs with 5 egg whites. 45g approx protein

6 - can of tuna steak in sunflower oil mixed with low fat cheese. 45g approx protein.

I refeed once a week, lower the fat as much as possible on this day and get about 300g carbs, maybe 350.


I started this cycle and diet at 220lbs, 5'10, 18%bf. This was on the 16th December.

thismorning i weighed in at 210 but i am carb depleted. will prob weigh about 213 with carbs.

I have increased lean body mass, maybe 2-3lbs as i'm on cycle, my bf is going, but i need it to go faster as i want a 6pack by the end of this 8 weeker, this is week 4 now. I don't know what my bf is at to be honest. how can I speed up fat loss while holding if not increasing my LBM?

Advice would be really appreciated. I'm 22 for those who don't know me yet

Oh and my Cycle is -

1 - 8 500mg omnadren (sus)
1 - 8 0.5mg adex 2 on/1 off protocol
1 - 4 25mg dbol (I needed a kickstart and this was all i could get)

this is my 2nd cycle, last one was just dbol @ 20-30mg for 6 weeks on which i gained 30lbs

 

[rikishi]

If the whole grain bread is made with flour I would replace it with Ezekiel flourless bread. It is a much lower GI and will result in less insulin spiked.

 

[SouthernLord]

More green veggies and fishoil. Try one gram of fishoil per each % of bodyfat you have daily.

Have you considered carb cycling? What about keto?

 

[Manuelmcom]

lunch looks weak, like told get more veggies, fish oil, change the bread for like brown rice (small amount), How much cardio are you doing? have you consider a fat burner to help up your metabolism?

 

[SouthernLord]

http://www.elitefitness.com/forum/diet-bodybuilding/another-carb-cycling-diet-thread-644457.html

For fishoil go with whatever works best for you. I use both liquid and capsules.

Green veggies are the shit. A lot of gv are actually negative calorie foods. Meaning your body burns more kcal digesting them than they provide. Brocolli, assparagus, cabbage, spinach, romain, and green beans are my favorite.

 

[SouthernLord]

Sure bro

 

[OMEGA]

Take 1 cap LipoStim with 3 caps LIPOFLAME for your AM cardio

Pm Lift take 1 Cap LipoStim with Full Dose of Amplify02

Off days take
2-3 caps LipoStim in the AM

Lunch 3 caps of LIPOFLAME

 

[rikishi]

I have never heard or seem that type of bread bro. are you in USA? I'm in uk and have never seen flowerless bread. the wholegrain is low GI as i understand already. Can you think of any other ways to tweak the diet?

Cheers again for your input mate

Yes bro I am in USA. Here is a link to ezekiel. https://www.foodforlife.com/procart_catalog/index.cfm?ProductID=33&do=detail

It is made by: Food For Life Baking Co., Inc. | Sprouted Grain Difference | Ezekiel 4:9®

Not sure if its in the UK but check it out.