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