34 year old on first cycle

[Speeno]

I'm 34 years old. I'm 5'9, 195 lbs, 15% body fat, though most of that is in the lower abdomen and very difficult to reduce without losing lean mass. I've been lifting for about 7 years. I am ready for my first cycle. I'm doing 2ccs of Super Test and 1 cc of dec per week, in the glute. The post cycle therapy will consist of Nova. I want to know:

For my size, how many calories should I be eating? Currently my diet is as follows:

1-breakfast shake; 35 g of protein with banana , two scoops of oatmeal, glass of skim milk, table spoon of peanut butter

2-Three eggs with veggies.

3-Seven oz chicken breast with 1 cup brown rice with veggies.

4-Workout

5- Post workout shake: 35 grams protein, with one cup of oats (pulvarized with hand blender)

6- 10 oz meat or fish with veggies

7- can of tuna or beef jerky, handful of almonds or peanuts, or cup of cottage cheese with salsa and celery

I work out as follows:

Chest and deadlifts
Back
rest
Biceps and Triceps
Shoulders and Traps
rest
Legs

I do about 15 minutes of cardio post workout and a 5 minute warmup.

So...what do you think?

 

[Mt-momma]

I think you can easily get to 10% without sacrificing lean mass. Your meal plan seems to be lacking in carbs and even fats. It's likely your cals are too low. Also hard to guess at your TDEE without knowing your regular daily activity level. Do you have a desk job or work construction? Your daily activity outside the gym has a great deal to do with calorie expenditure.

 

[crazyfmike]

I think you can easily get to 10% without sacrificing lean mass. Your meal plan seems to be lacking in carbs and even fats. It's likely your cals are too low. Also hard to guess at your TDEE without knowing your regular daily activity level. Do you have a desk job or work construction? Your daily activity outside the gym has a great deal to do with calorie expenditure.

In agreement with our Momma on this one. You need to eat more. Cycle your meals protein/carbs then protein fats and end with a protein/fat meal everyday.

Bro muscle wasting above 10% BF IMO in nearly impossible when eating right.

Hope this helps.

 

[China_Wall]

i agree with the two post above, your diet definitely needs some tweeking...

as for your training;

u are doing legs the day before doing deadlifts?? put your deadlifts into your back day

and doing tris the day before shoulders?? switch your shoulder and arms days around

one last thing... 15min is not cardio, 30min minimum

 

[Teutonic]

^^^^^^^^^^^^^that s why we call her Ma am.!

T

 

[kiran]

HI folks i am sorry this is not a appropriate place to ask i registered just now, so

where i can post my new thread, new blog ask my queries, sorry again. m a newbie here

Thank you