Hey X, What kinda diet would you recommend with this cycle...

[immortalis]

Will be jumping on this real soon:
600 EQ 1 - 16
300 Test 1 - 16
50 Winny 8 - 16

Currently I'm sitting at 210 around 12-15%. I dont need that much more size. When I was at 220 a month ago I was borderline being too big for me personally.

I wouldnt mind putting on 10 pounds or so of lean muscle, but I am really trying to cut down and get my bodyfat sub 10% and get my lower abs and the rest of my muscles as hard and vascular as possible.

Here is my current routine.

4:30am
2 Sesapure
small portion (5 bites at the most) of Tuna Salad made with Tuna, Egg Whites, celery and a little bit of relish.
1 slice of wheat bread.

7:00am
2 Sesapure
1/3 cup of oatmeal
2 16oz 2% milks with roughly 1/3 cup of whey in each. I drink on these until around 10am.

12:00pm
2 Sesapure
6 inch roasted chicken breast from Subway on wheat with water to drink.

2:30pm
Apply YES
1 T-Rex

3:00pm
Workout (minimal rest between sets, and going back and forth from 2 diff excercises to keep heartrate up)

4:30pm
at least 20 minutes of cardio on bike.

5:00pm
PWO shake composed of 1/3 cup whey, 2 scoops creatine and glutamine, 1/4 cup dextrose in 2% milk.

6:00pm
3 Sesapure
as healthy a dinner my wife can make, and I try to keep the portions small.



Also, I currently have LiquiNolva on hand, some 50mg clomid tabs and AIFM on hand for PCT.

Any PCT specific recommendations as well?


Thanks in advance X, and anyone else who wishes to throw out some advice.

 

[NaturalOnlyAtBirth]

Damn bro, depending on what you eat for dinner I don't think your even getting 1500 calories. At 210lbs that is an insane deficit.

Try adding in a few more meals, maybe bring some cooked chicken from home. Make some sandwichs with it or something (instead of subway). I usually cook a few chicken breasts in the oven at night for the next day, just put a few in for 35 minutes at 350 degrees and store them in the fridge overnight. Takes very little effort and much healthier.

From 12-5pm your not eating anything, maybe add another small meal at 2pm.

Also try to get at least 1gram of protien per pound of body weight, that should help you raise your calories a bit.

 

[immortalis]

Damn bro, depending on what you eat for dinner I don't think your even getting 1500 calories. At 210lbs that is an insane deficit.

Yeah, I went straight into a pretty much natural cutting cycle after my bulker completed. I had gotten up to 220 and 17% bodyfat and my abs kinda went into hiding.

So I changed my diet to run low cals and keep my protein up as much as I can to try and maintain as much lean mass as I can, while shedding bodyfat so I can get my abs back righteous again.


Im definltey going to up my protein intake by adding my morning shake back into the mix once I get on, and probably another one after dinner.

This next cycle is going to be my first time actually running any type of gear to try and cut/build lean mass, so Im just curious on suggested diet for this type of situation.

Thx for your feedback. K comin atcha.

 

[Mr.X]

I'll be in bold, add or drop

4:30am
2 Sesapure
small portion (5 bites at the most) of Tuna Salad made with Tuna, Egg Whites, celery and a little bit of relish.
1 slice of wheat bread.
drop wheat bread, add 1tbsp. of flaxsed oil
get more 'bites' from the tuna salad

7:00am
2 Sesapure
1/3 cup of oatmeal
2 16oz 2% milks with roughly 1/3 cup of whey in each. I drink on these until around 10am.
drop milk, replace with water, check pure whey to a egg white/whey protein mix and add 1 tbsp. UDOs choice to the shake.
change to 1 cup of oatmeal
5 egg whites + 1 yolk


12:00pm
2 Sesapure
6 inch roasted chicken breast from Subway on wheat with water to drink.
I'm assuming no mayo on that?

add 2:00
1 tbsp. MCT oil + whey shake 20g

2:30pm
Apply YES
1 T-Rex

3:00pm
Workout (minimal rest between sets, and going back and forth from 2 diff excercises to keep heartrate up)

4:30pm
at least 20 minutes of cardio on bike.

5:00pm
PWO shake composed of 1/3 cup whey, 2 scoops creatine and glutamine, 1/4 cup dextrose in 2% milk.
drop milk, increase your whey intake by 20%

6:00pm
3 Sesapure
as healthy a dinner my wife can make, and I try to keep the portions small.
that tells me nothing, you have to be more specific

 

[immortalis]

I'll be in bold, add or drop

4:30am
2 Sesapure
small portion (5 bites at the most) of Tuna Salad made with Tuna, Egg Whites, celery and a little bit of relish.
1 slice of wheat bread.
drop wheat bread, add 1tbsp. of flaxsed oil
get more 'bites' from the tuna salad

7:00am
2 Sesapure
1/3 cup of oatmeal
2 16oz 2% milks with roughly 1/3 cup of whey in each. I drink on these until around 10am.
drop milk, replace with water, check pure whey to a egg white/whey protein mix and add 1 tbsp. UDOs choice to the shake.
change to 1 cup of oatmeal
5 egg whites + 1 yolk


12:00pm
2 Sesapure
6 inch roasted chicken breast from Subway on wheat with water to drink.
I'm assuming no mayo on that?

add 2:00
1 tbsp. MCT oil + whey shake 20g

2:30pm
Apply YES
1 T-Rex

3:00pm
Workout (minimal rest between sets, and going back and forth from 2 diff excercises to keep heartrate up)

4:30pm
at least 20 minutes of cardio on bike.

5:00pm
PWO shake composed of 1/3 cup whey, 2 scoops creatine and glutamine, 1/4 cup dextrose in 2% milk.
drop milk, increase your whey intake by 20%

6:00pm
3 Sesapure
as healthy a dinner my wife can make, and I try to keep the portions small.
that tells me nothing, you have to be more specific

Thx man, i appreciate the critique. I will make those adjustments.

Dinner varies so much, its difficult to keep this one under control cause the wifey makes it. For example last night I had a small portion of meat loaf, with a side of potatoe salad. The night before she made a chicken/pasta casserolle with green beans. She makes breaded catfish quite often and also grills chicken and corn quite a bit. It varies so much its difficult to keep tabs on this one meal, however we do try to keep it as lean and healthy as we can. The main difficulty is keepin the carbs away from it, but since dinner is so early im not too terribly concerned with it.

However I feel if I make the adjustments you suggested for the rest of my daily routine and just keep dinner in check, i should see the results I'm looking for.

Thanks again bro.

 

[immortalis]

any recommendation on where to scoop up some MCT and Flaxseed oil and any brand preference? Im checkin out SupplementDirect.com right now and just browsing product after product...

 

[rick_hfh]

Your cals seem really low. I know that the amount of cals you burn is different for everyone. I weighed 220 close to 17%bf, which means we have close to same lbm. I lost a decent amount of weight at 2500-2750 cals a day. I lose to much muscle/strength when I get close to 2000 and lower. I was just doing cardio 2-3 times a week and regular lifting. A lot of people use a method 15 cals per pound of weight to maintain current bodyweight. I found that it is fairly close to what I burn just lifting 3-4 times per week with no other activity. So for you at 210 lbs. you might burn 3150 cals a day and still maintain. And if you are taking in 1500 cals that will kill your metab.
Just something to think about. I hope you have a nice little cycle.

Also look into all natural peanut butter for healthy fats. Also almonds pecans etc..
Cutting is no fun, I hope it goes well for you. Good luck and keep us posted.

 

[Mr.X]

any recommendation on where to scoop up some MCT and Flaxseed oil and any brand preference? Im checkin out SupplementDirect.com right now and just browsing product after product...

Most brands are fine...

 

[Cauliflower Ear]

looks good buddy tell us how it works out

 

[immortalis]

Thx again for the feedback X. Its always greatly appreciated.