Please critique my recomp cycle and diet

[Badnewsberto]

First off I'm new to the forum so let me say hi to everyone before jumping into my question. I've been creeping around as a non member for a while and finally decided to join in. I hope I can contribute as much as I gain from the knowledge of others lurking here on elite.

So after about a year and a half Natty i have decided to run another cycle, this time with a body recomp as the primary focus. Firstly, the cycle I have chosen is of an undetermined length as of right now, but it will be no less then 6-8 weeks. Im running prop/tren/Winstrol @ 50mg respectively on a daily basis. I will also be adding in 50mcg of t3 daily .5mg adex every other day and 250iu of hcg every 3 days for the duration.

My current stats are:
28yrs
190lbs
5'9"
Bf low 20
5+ previous cycles

Last July my girl and I had our first child and during her pregnancy my training and diet completely fell apart. I spent the following 6 months after the birth enjoying the company of my newborn and completely neglected my training and diet which I had been so diligent with up until that point.
About a month ago I Finished a stint of the rfl handbook by Lyle McDonald where I managed to lose about 25 lbs in just over 3 weeks and have kept 20 of it off since then. In the past I held off cycling unless my bf was closer to 15% or so, but for personal reasons I have decided to break my own rule this time, so no need to light me up in regards to that.

Obviously the main point of concern is going to be my diet. I have decided to give carb cycling a go this time around.I will have 2 high carb days, 3 low carb days, and 2 no carb days. They will be structured around my workouts, with high carb days corresponding with the most intense and highest volume workouts. Here's what I'm thinking:

Monday - legs - high carb
Tuesday - chest and bis - low carb
Wednesday - off - no carb
Thursday - back - high carb
Friday - shoulders and tris - low carb
Saturday - off - low carb
Sunday - off - no carb

NOTE ON CARDIO - will be preformed 6 days a week fasted in the AM as well as a brief warm up/cool down session on training days. I may even try to squeeze in a session of hiit mid week at some point down the road.

I have estimated my maintenance calories to be about 2800 daily. With that in mind I am thinking of structuring the diet as such:

High carb days:
3300 cals ( 500 above maintenance)
Protein - 285g (1.5g/lb)
Carbs - 400g
Fats - 65g

Low carb days:
2800 cals (maintenance)
Protein - 285g
Carbs - 250g
Fats - 65g

No carb days:
2200 cal approx.
Protein - 285g
Carbs - 120g
Fats - 65g

Weekly maintenance calories = 19600
Actual weekly consumption on diet = 19400

The plan is to eat as cleanly as possible. All lean protein sources with with a couple exceptions Ie: salmon
BS chicken breast
turkey breast
shell fish
extra lean ground beef and cuts of red meat
egg whites
skim milk cheese
fat free cottage cheese
tuna and other lean fish
whey thrown in here and there.

As far as carbs I will limit myself to the following:
Brown rice
Oats (Slow Cooked)
Sweet potatoes or Yams
Fiber One (All Bran) Cereal
Starchy Veggies (corn, peas, etc.)
Beans/Legumes
Whole-wheat pasta(limited amounts)
Whole grain breads, pitas, etc (limited amounts)

Fats:
Natty peanut butter
Olive oil
Flax
Fish oils
Whatever trace amounts are in my carbs and protein
Almonds
Chashew

I guess it's becoming obvious I'm not a big fan of writing out meal plans.... Basically pick an item or two from the lists above and presto! There's a meal.

Additional sups:
Salmon and fish oils
Multivitamin
Calcium
Saw palmetto
Milk thistle
Joint support

I'm trying to be as thorough as possible here but it is likely that I have overlooked something. Any and all feed back and constructive criticism is welcome. Thanks for taking the time to read this admittedly swollen post.

Cheers!

 

[-SD-]

Probably should even tough steroids until your BF% is low teens. Too fat at the moment

 

[Badnewsberto]

I appreciate your opinion as i would tend to agree. Although some input on the actual meat of my post (the diet) might have been just a tad more valuable. As I stated myself in the OP I have always waited until I was around 15% in the past but for personal reasons I am breaking my own rule this time. Perhaps you didn't have time to read past the first few sentences.....understandable I guess

 

[-SD-]

I appreciate your opinion as i would tend to agree. Although some input on the actual meat of my post (the diet) might have been just a tad more valuable. As I stated myself in the OP I have always waited until I was around 15% in the past but for personal reasons I am breaking my own rule this time. Perhaps you didn't have time to read past the first few sentences.....understandable I guess

The meat of your post is your BF% is way too high for gear yet. Roids make it harder to cut fat due to water retention, aromatization and a whole host of other factors. Steroids are very bad for losing weight.

But since you asked, a truly clean diet is nothing but natural foods untouched or processed by man. That means nothing canned, jarred, processed, preserved, or else packaged in any such way that it is not straight from nature to your body. You should also dump any sort of dairy products altogether.
For some good fat loss try eating just skinless chicken breasts, egg whites, lean red meat (drain fat if ground beef), lean fish, fresh vegetables (spinach, tomatoes, squash, carrots), fresh fruits. I put stuff in a juicer to make it more easily edible. Remember, if the label on the product says anything other than the actual food you are trying to buy then its crap. The only exception to all this would be a high quality whey protein powder since its difficult to eat the necessary amount of protein from just food. Get a quality whey powder with very little to no sugar or carbs.

 

[Badnewsberto]

Well I guess well just have to agree to disagree. I have had a lot of success cutting body fat on cycle in the past. Other then that comment I agree with what your saying. Basically I've already decided to run the cycle so it's not really an issue. Im not trying to be a smart ass by the way. In a perfect world everyone who cycled would be low bf, have their diet and training absolutely dialed in, and would also be at the peak of the genetic limitations.... But let's be honest, that's just not a reality. Most,if not all people, likely jumped the gun when you take these suggested guidelines into consideration. I'm not trying to spark some endless debate here, it's clear by the number of posts you've racked up your no slouch, so I'll leave it at that. Suffice it say I'll just carry on to the beat of my own drum. Personal experience is the only real experience if you ask me, so I guess mine will take precedence from now.

 

[oxymoron]

you sound pretty set in your ways so not sure if you'll do the cycle regardless of bf. ALTHOUGH... have you thought about doing a ph cutter like Katanadrol/Helladrol or a SARMs stack for 6 wks before this cycle. I'm dropping roughly 3 lbs of fat a week on the SARMs triple stack and i feel awesome. Food for thought.

 

[-SD-]

Well I guess well just have to agree to disagree. I have had a lot of success cutting body fat on cycle in the past. Other then that comment I agree with what your saying. Basically I've already decided to run the cycle so it's not really an issue. Im not trying to be a smart ass by the way. In a perfect world everyone who cycled would be low bf, have their diet and training absolutely dialed in, and would also be at the peak of the genetic limitations.... But let's be honest, that's just not a reality. Most,if not all people, likely jumped the gun when you take these suggested guidelines into consideration. I'm not trying to spark some endless debate here, it's clear by the number of posts you've racked up your no slouch, so I'll leave it at that. Suffice it say I'll just carry on to the beat of my own drum. Personal experience is the only real experience if you ask me, so I guess mine will take precedence from now.

Not in total disagreement as I will say the particular stack youre running is geared toward fat loss or at least maintaining muscle while in contest prep. But since youre not anywhere near contest condition just seems like a waste of gear and receptor attenuation, shutdown etc, is all. And I agree no one is in a perfect world when deciding to hit the roids but at 20+ BF% thats not even an average world bro.

 

[stevesmi]

you lost body fat on cycle cause you worked out harder, its as simple as that. if you keep what you have been doing and go on steroids your body fat will not go down.

steroids do not burn fat. that is a fact. diet and cardio do though. thats why guys who are comping go nuts on their diet to cut that extra 2% body fat they need to cut before their comp

 

[Badnewsberto]

Alright. After some thought I've decided to diet down for another 15lbs or so before getting on the gear. It's easy to get caught up in rationalizing ones decisions. It won't be too difficult getting down to 15% or so as I've done it in the past withought too much difficulty. Ill be the first to admit I'm an impulsive person, I mean who doesn't want that instant gratification. Thanks to you guys for bringing to my senses. I always new it was the right way to go about things, although i was trying my damnedest to convince myself otherwise. So I'll just wait it out and keep pluggin away with my diet and training until im at a more reasonable bf.

Thanks again

 

[-SD-]

Holy shit what just happened