I haven't really done a diet program for somebody in awhile, but i'll state what I would do, if I were in your situation.
First, I would not break up my winny dosage. I would run it straight through from weeks 4-12. I would run the test an additional week or two past both the winny and Eq....it just seems to help psychologically, sex drive, and also in recovery after ending a cycle as compared to ending it with winny and/or eq. Just food for thought.
At 10-14% bodyfat, you will need to lose between 8-16 pounds of fat to reach 7%. With a good diet, AAS, thermogenics, weight training and some cardio, you should definately be able to reach your goals in 12 weeks. Aim for 12 weeks, but if you need more time, then just add an additional 4 weeks to your dieting. Also, you will lose considerable water weight as well in reaching your goal. AND....don't just stop at 7%....go for lower if you can. It get more difficult when getting under 6%, but at least you'll see what you are made of
.....YOU can do it bro!
I'd add in some Yohimburn, oral yohimbine, r-ALA, ECY or NYC, or maybe try anabolic fitness' new fat burner (very new). Drink tons of water and add in some potassium pills and dandelion at 2-3 grams per day for 3-5 days each week for water weight.
I ran a similar cycle last summer except I had fina and T3 in there as well. This is what worked for me:
First let me say that fat loss can be achieved on almost any program with a caloric deficit, the individual just has to find what works best for him/her.
This is what works best for me:
3-4 days very high protein, around 75 grams of carbs, and moderate fat. then the next day or two (sometime three), I'd keep my protein high, but drop the fat a little and raise my carb intake to around 150-200 grams per day for glycogen replenishment. I did not use high glycemic carbs on these days. If I needed more time to feel full, i'd just add another day to my higher carb intake days. ALA was a must have in my arsenal, I love the stuff. As long as calories are debited, you will not regain fat! You just need to figure out by feel what works best for your body in how you look. Don't mistaken water retention for fat regain as well...hence the dandelion and potassium, etc...
For protein, I used EAS' "Simply Protein" (5-lb container), chicken breasts, roast beef, fish, EAS' low carb Advent bars, cottage cheese, red meat, turkey, etc...you know the drill.
Carbs: Potatoes, sweet potatoes, brown rice, oatmeal, Balance bars, corn, lentils/beans (chick peas, kidney beans, black beans, black eyed peans...my favorite carb source that also provides a descent amount of protein as well), etc.....The key is to use low GI carbs to reduce insulin spikes....which will also reduce water weight gain as well. ALA was used with all carb based meals. At the time, I used 500-700 mg's of racemic ALA with each meal...r-ala would be ideal, but more expensive.
I'd use lots of vege's to help starve off hunger. I used fats in my whole foods and in the form of peanuts and walnuts. Flax could also be used, but I get tired of it getting rancid from improper temp handling from the stores...fucking pain in the ass.
I did cardio 3-5 times per week for 25-30 minutes using HIIT. 1 minute fast-1minute slow-1 minute fast-1minute slow....etc....
Trained every other day....BUT switched up program every three or so weeks.
I'd suggest a caloric intake of around 2200 kcals as a starting point. This can be raised or lowered if needed. I wouldn't go below 1950 kcals/day though.
Therefore, i'd have my protein intake at around 330 grams each day, especially on low carb days.
carbs, i'd use 75-100 on low carb days and 150-200 on higher carb days, and just fill in the remaining calories with healthy fats for both phases.
***SOME OTHER THINGS THAT YOU COULD THINK ABOUT ADDING***
1.) Fina
2.) If fina is added, and if you wish to go below 6%, or if you run into a sticking point, T3. I love the stuff personally.
3.) Additional supplements: B6, B12, and folic acid for reduction of homocysteine etc.... Zinc, niacin, magnesium, Vit C and E, Lecithin, Saw Palmetto.
4.) I'm a big fan lately of running Clomid throughout my cycles. The addition of hcg every 6 weeks for 10 days @ 1000 i.u. per day helps as well.
5.) Nolvadex for hcg days and for safety purposes. Since you are not using much test, you could use a weak anti-aromatase like Anastrolzole to rid any gyno and water retention that may arise. It also seems to increase sex drive as well.
6.) PREPARE ALL YOUR MEALS IN ADVANCE...Such as the night before, or at the beginning of each week.
7.) stay busy to reduce eating cravings.
I probably missed a lot of stuff, but that's what I would do in a nutshell...
BMJ
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