Prepping for my second cycle

[the small soldier]

OK Im getting ready to do a cycle April 1 which means I have 4 weeks to drop from 19% BF to 12-15% (I HOPE) or I will postpone my cycle if need be. 205 pounds pounds currently and 26 year old male. HERE IS MY TYPICAL DIET: *i work night shifts as an RN*

wake up 2pm: 2 scoops myoplex and tablespoon honey
3pm: 3/4 cup oatmeal 6 egg whites 4 eggs
5pm 1/2 cup whole wheat pasta 1 cup veggies 4 oz ground beef
7pm 2 slices whole wheat bread 6 oz chicken 1 cup salad
9pm 1 orange 2 cans tuna 1 cup veggies
11pm2 slices whole wheat bread 4 oz ground beef 1 cup salad
1am big colossal bar 1 orange
3am 4 oz ground beef 1 cup veggies 1 tablespoon peanut butter
5am 12 oz steak 1 cup veggies
7am 2 cans tunna salad
8am 2 scoops myoplex preworkout
10am post workout 3 scoops myoplex 16 oz gatorade
1030 3/4 cup white rice + 6oz chicken and all my vitamins fish oil etc
11am sleep

**on days I am off work I eat less because I sleep more** I train 5-6 days a week, I do a heavy 5x5 or 2x12 for squat bench and deadlift and I do 3-4 sets of 7-20 reps for all other exercises I also do HIIT cardio 3x per week and steady state 2x per week for 30 min

do you think that it is feasible to lose 4-5% bodyfat in 1 month with this plan. Training is my strong suit, but diet is my weakness I've been following this plan for about 5 days now and I already feel "tighter"

 

[dylangemelli]

OK Im getting ready to do a cycle April 1 which means I have 4 weeks to drop from 19% BF to 12-15% (I HOPE) or I will postpone my cycle if need be. 205 pounds pounds currently and 26 year old male. HERE IS MY TYPICAL DIET: *i work night shifts as an RN*

wake up 2pm: 2 scoops myoplex and tablespoon honey
3pm: 3/4 cup oatmeal 6 egg whites 4 eggs
5pm 1/2 cup whole wheat pasta 1 cup veggies 4 oz ground beef
7pm 2 slices whole wheat bread 6 oz chicken 1 cup salad
9pm 1 orange 2 cans tuna 1 cup veggies
11pm2 slices whole wheat bread 4 oz ground beef 1 cup salad
1am big colossal bar 1 orange
3am 4 oz ground beef 1 cup veggies 1 tablespoon peanut butter
5am 12 oz steak 1 cup veggies
7am 2 cans tunna salad
8am 2 scoops myoplex preworkout
10am post workout 3 scoops myoplex 16 oz gatorade
1030 3/4 cup white rice + 6oz chicken and all my vitamins fish oil etc
11am sleep

**on days I am off work I eat less because I sleep more** I train 5-6 days a week, I do a heavy 5x5 or 2x12 for squat bench and deadlift and I do 3-4 sets of 7-20 reps for all other exercises I also do HIIT cardio 3x per week and steady state 2x per week for 30 min

do you think that it is feasible to lose 4-5% bodyfat in 1 month with this plan. Training is my strong suit, but diet is my weakness I've been following this plan for about 5 days now and I already feel "tighter"

you are not going to drop the body fat you want with this diet... first, myoplex is not so great, i would drop that asap... just stick with egg whites for now and cut out the yolks... i would keep my pasta and ground beef to a minimum, maybe once a week.. make sure you are draining the salt off your tuna because the cans have a ton of sodium in them... your just eating way too much ground beef, way too much... you need to cut the steak as well... colossal bar is absolutely terrible and gatorade needs to be the g20 at the least but you need to just stick with water... also, the tuna salad needs to be just tuna..

your diet is more of a bulking diet, its not even close to anything you would ever cut with... you need to add in more white fish, chicken, etc... read my diet again and see what i mean... if you are trying to bulk, this diet is fine but its definitely not even close to a cutter...

 

[the small soldier]

you are not going to drop the body fat you want with this diet... first, myoplex is not so great, i would drop that asap... just stick with egg whites for now and cut out the yolks... i would keep my pasta and ground beef to a minimum, maybe once a week.. make sure you are draining the salt off your tuna because the cans have a ton of sodium in them... your just eating way too much ground beef, way too much... you need to cut the steak as well... colossal bar is absolutely terrible and gatorade needs to be the g20 at the least but you need to just stick with water... also, the tuna salad needs to be just tuna..

your diet is more of a bulking diet, its not even close to anything you would ever cut with... you need to add in more white fish, chicken, etc... read my diet again and see what i mean... if you are trying to bulk, this diet is fine but its definitely not even close to a cutter...

OK this is my plan for today.

10 am amino acids and cellucor NO booster
1020 cardio
11am whey protein
1130 8 egg whites and veggies with olive oil
1230 whey protien and weight training
1 weight train and HIIT
230 whey protein and Gatorade
3 tilapia and white rice
5 salmon and 1/2cup brown rice
7 6oz chicken breast and 1 small sweet potato
9 greek yogurt and 1 orange
11 1 cup low sodium cottage cheese and 1 tablespoon peanut butter

 

[the small soldier]

so far the diet is going well. I'm down to 197.8 from 205 from 2 wekeks ago. I'm holding less water and My BF is now 17% down, from 19% I feel better and my strength is still going up. I hope I can get some more diet tips and feedback as the weeks go on. I would like to know if my above diet seems satisfatory for the long haul or should I tweak it some more...Really need help in this area.

 

[the small soldier]

about 3 weeks in and down to 195!! I'm feeling great. I eat every 2 hours on the money round the clock. very low carb high protein mod fat on off days. Moderate carb high protein, low fat the days I do weight training 6 days a week, and I do cardio 2-3 times a day for 15-45 minutes depending on whether it's steady state or HIIT. SO far the fat is just melting off and I'm keeping up my strength. I put up 315 yesterday for an EASY single after doing speed reps with 205+ 3 resistance bands. I have lost no strength on the dead lift or the squat. At this rate I'll be meeting or even exceeding my goals! thanks Dylan for your help!!!

 

[spikester]

Good job man keep it up if you start slacking up on the fat loss holla but man it seems like its coming so keep doing whats working.

 

[the small soldier]

Good job man keep it up if you start slacking up on the fat loss holla but man it seems like its coming so keep doing whats working.

Thanks for the encouragement. As of Friday I cut all meats out of my diet. all my protein comes from Whey, Cheese (limited to 1x per day)egg (3 whole eggs a day) egg whites, and fish. I took the weekend off from training since my gym was closed and just slept a lot. I'm hitting cardio hard this morning at about 8am. Going to eat a good meal with some carbs since I've been eating less than 60g of carbs a day over the weekend. I'll get up around 11 or 12, hit the weights for a nice leg routine, heavy squats,leg press, lunges and leg extensions eat the rest of the days carbs in my next two meals after my workout and hopefully get in some more cardio tonight!

 

[the small soldier]

fat loss seems to be stalling a bit, added LIPO6 Black today and evaluating my diet. I'm now eating every 3 hours instead of every 2, cardio is bumped up from 30 minutes steady state to 45, HIIT is now 20 minutes. I still train 6 days a week. Noticed some minor loss strength (dumbell incline 120lb dumbells for 8 reps instead of my normal 12-15)I'm eating 30-40 grams of protein and 20-30 grams of carbs at every meals except I eat no carbs before my workout, and then I double up after.

 

[the small soldier]

Here are some pics after 5 weeks of conservative dieting
http://i6.photobucket.com/albums/y244/nodath/workout/IMG_2222.jpg
http://i6.photobucket.com/albums/y244/nodath/workout/IMG_2215.jpg

I've been training natural since 2008