Mr. X Please Read

[cdownie927]

I was hoping you could help me out, Im starting my cycle in 2 weeks and was hoping to get a solid diet from you, and show you an after picture. I need a list of how many carbs, fat, protein, a day, the look im going for is less bf while adding lbm I like the ripped look I want to cut up some while still bulking if that is possible that way it is even easier to cut up in summer

Here are stats and a little about me:

5'7" 180lb 10-12 %bf, lifting 4 years did a few cycles but do not count the first one because I did not know what I was doing so I went from 135-current180 in 2 years.

(started at 36 waist at 165 then dieted down to 135 30 waist current 32-33 waist)

Here is some pics of me over summer 3.5 weeks in cycle in june
its funny because the one pic you can see I just did a delt shoot in left arm because there is a lump

Dont cut me up to much on the pics, had leg shoots put had a problem uploading

http://photos.yahoo.com/cdownie927


Next cycle::

Sus 250 e3d 1-10 1000mg week 1-2
EQ 500mg 1-10
Anavar 30mg 6-12


PCT:

HCG 500iu every week 1-12 (also depending on how bad atrophy is maybe 2x week)
(Let me know if this is a bad idea because I dont want it tod desentitze my balls)

Clomid 13-14 100mg/50mg 15-16
Nolva 13-16 20mg

 

[Mr.X]

From what I see, we can try a cycling diet w/ a refeed, 4 phase diet.

Phase 1: 4 days, assume day 1-4
weight x 18
50%protein/30%carbs/20%fat
3240 cal per day
1620 cal from protein, 405 g protein
972 cal from carbs, 243 g carbs
648 cal from fat, 72 g fat
->this is all PER DAY

do a 6 meal breakdown:
540 cal per meal
68g protein/40g carbs/12g fat (per meal)

Phase 2: 1 day -> Day 5
weight x 20
40%protein/30%carbs/30%fat
3600 cal per day
360 g protein
270 g carbs
120 g fat

per meal (6meals): 60g protein/45g carbs/20g fat

Phase 3: 1 day -> Day 6
weight x 10
50%fat/30%protein/20%carbs
1800cal
100g fat
135g protein
90 g carbs

per meal (6meals): 17g fat/23g protein/15g carbs

Phase 4: 1 day -> refeed, day 7
weight x 20
60%carbs/30%protein/10%fat
3600 cal
540g carbs
270g protein
40 g fat

per meal (6meals): 90g carbs/45g protein/7g fat


Mr.X

 

[cdownie927]

Thanks for the diet I will start second week of dec. I will post pics

do you think this will help me achieve my goals?

do you think that is good on carbs and everything

I was planning on 400carbs a day 300 grams protein 80 grams fat
broken down in 6 meals with biggest meals post workout and breakfast, but if you think that the diet will get me the way i want then i will definatly do it.

How do I incorporate the low carbs on days I need to train like one day I can only take in 15carbs meal, how do i do that when I need my carbs post training?
And what about my last meal having no carbs do I have to worry about that? I usually stick with no carbs last meal


KARMA TO YOU --THANKS ALOT

 

[cdownie927]

Do Include the fats from chicken like 3 grams per 5-6 oz.

also do jump right into that at 20xbw or work my way up

 

[Mr.X]

do you think this will help me achieve my goals?yes

do you think that is good on carbs and everythingyes

I was planning on 400carbs a day 300 grams protein 80 grams fat
broken down in 6 meals with biggest meals post workout and breakfast, but if you think that the diet will get me the way i want then i will definatly do it.

How do I incorporate the low carbs on days I need to train like one day I can only take in 15carbs meal, how do i do that when I need my carbs post training?
you don't train on low carb days, make it so those are your days off

And what about my last meal having no carbs do I have to worry about that? I usually stick with no carbs last mealjust use low-gi carbs w/ 15g psyllium husk fiber w/ your last meal, or recalculate for 5 meals and last meal w/o carbs

Mr.X

 

[Mr.X]

Do Include the fats from chicken like 3 grams per 5-6 oz.yes count it

also do jump right into that at 20xbw or work my way up jump right in b/c you're starting w/ wx18, so you'll be fine

Mr.X

 

[cdownie927]

One last question if you dont mind,

should i skip on,

whole wheat bread
milk skim
fruit

 

[cdownie927]

^^

 

[Mr.X]

One last question if you dont mind,

should i skip on,

whole wheat bread
milk skim
fruit

Yes skip all of the above...

Mr.X

 

[Mr.X]

Have you started the diet?

if not email me, I can further bring you along

Mr.X

 

[cdownie927]

I have started the diet i started on Monday at day 4 that way my low carb day will be wed when im not going to gym. I have pm you on a couple questions that I would appreciate it if you could answer. I start my cycle 2nd week of dec, so I wanted to fine tune the diet of what I needed and didnt need so it can be perfect for the duration, I will show pics when im finished and will get back to you on a maintnaince diet or a diet that you think I may need after seeing pics then summer I will need a cutter. I really appreciate the help and will follow up with you often. I will copy and paste the pm I wrote:

Thanks again for the cycleing diet. on thread Mr. x Please read. I hate to bother you again but also had a question on some carb sources I could eat I know the basics but some border line carbs I would like to get your opinion on"

cream of wheat
grits
regular potatoes, (I know yams and sweet potatoes)
whole wheat pasta

Also Its tough getting all the protein in on phase 1 so If I added a shake before bed with all naty pb would this be okay (its 100%whey optimum I know its quick digesting but will the pb make it slow down and be acceptible)

I also assume I count everything for ex. the 5grams of protein in the oatmeal, and say 9grams of protein and 6carbs in my ALPB I would assume that all goes into my daily count for calories?




This is the thread to my about my goal and what you told me to do. The thread has my stats, my cylce and my picture, I am looking to drop some bf around my waist and put lbm everywhere else I am looking to get that ripped look however it s winter so it does not need to be perfect, I just want it easier to do when summer gets here, I diffenatly need size I was just hoping to put clean mass on instead of getting all huge with fat and muscle first, because the excess fat will make it harder come summer.

 

[Mr.X]

was going to get back to you on the PM in a bit, have about 100+ in my box

Thanks again for the cycleing diet. on thread Mr. x Please read. I hate to bother you again but also had a question on some carb sources I could eat I know the basics but some border line carbs I would like to get your opinion on"

cream of wheat
grits
regular potatoes, (I know yams and sweet potatoes)
whole wheat pasta
I would drop cream of wheat and grits unless you're refeeding, the other two can be fine if taken in w/ proteins as you should be doing

Also Its tough getting all the protein in on phase 1 so If I added a shake before bed with all naty pb would this be okay (its 100%whey optimum I know its quick digesting but will the pb make it slow down and be acceptible)that would be fine, make sure to add some fiber too

I also assume I count everything for ex. the 5grams of protein in the oatmeal, and say 9grams of protein and 6carbs in my ALPB I would assume that all goes into my daily count for calories?yest you count everything; a calorie is a calorie



Mr.X