I've done tren/prop/winny cycle for 8weeks & gained approximately 25lbs (from 182 to 207; 5,9ft) most of which muscle mass but gained some fat, many of you know that this is necessarily . Now I'm starting PCT and therefore i should make some changes in my diet plan. My goal is to save ***1072;s much muscle as i can, to decrease swelling of my body, caused by 2 months high intake of proteins&carbs & if i could to decrease 1-2%bf (now i'm about 13-14%)
My TDEE is nearly 2860kcal (3 workouts weekly) My macros is like 50% protein, 25-30% carbs & 20-25% fat.
So here is my sample diet for the training days:
1. Protein shake
1 whole egg + 5 egg whites
1/4 cup fine oatmeal
P:53 C:37 F:12
2. 5oz. chicken
1oz. raw peanuts
P:50 C:5 F:23
3. 5oz. chicken or 7oz. fish
Veggies (in most cases salad of tomato and cucumber)
P:48 C:12 F:10
4. Pre workout - Protein shake
Post workout - Protein shake + 9oz. skimmed milk
P:48 C:14 F:2
5. PPWO (about 45min after workout)
5oz. chicken or 7oz. fish
1/2 cup brown rice or whole wheat pasta
P:53 C:80 F:12
6. Shake with 7oz. cottage cheese + 4oz. skimmed yoghurt + 1tbsp flax seed
P:46 C:11 F:7
Total: P:298 C:159 F:65 -> 2413kcal. so i've about 450kcal deficit
In non-workout days the mainly differences will be:
Meals 3 & 4 - 5oz. chicken or 7oz. fish
1/4 cup brown rice or whole wheat pasta
Meal 5 - 5oz. chicken or 7oz. fish
Veggies
Total: P:293 C:145 F:70 -> 2382kcal
I'll start a 8weeks clen cycle along with the 6weeks clomid&nolva, for cortisol-blocking purposes, gonna take a 1gr vitamin C after sleep & another 2g dose pwo. WIill use a lot of supplements, like Whey, Glutamine,Taurine,Creatine, BCAA, EAA, HMB, Omega3, Flaxseed Oil, ZMA, Complex Vitamines&Minerals, Tribulus, 200mg caffeine + 2tsp skimmed cocoa pre-workout & other stuffs
Any suggestions or corrections ?
My TDEE is nearly 2860kcal (3 workouts weekly) My macros is like 50% protein, 25-30% carbs & 20-25% fat.
So here is my sample diet for the training days:
1. Protein shake
1 whole egg + 5 egg whites
1/4 cup fine oatmeal
P:53 C:37 F:12
2. 5oz. chicken
1oz. raw peanuts
P:50 C:5 F:23
3. 5oz. chicken or 7oz. fish
Veggies (in most cases salad of tomato and cucumber)
P:48 C:12 F:10
4. Pre workout - Protein shake
Post workout - Protein shake + 9oz. skimmed milk
P:48 C:14 F:2
5. PPWO (about 45min after workout)
5oz. chicken or 7oz. fish
1/2 cup brown rice or whole wheat pasta
P:53 C:80 F:12
6. Shake with 7oz. cottage cheese + 4oz. skimmed yoghurt + 1tbsp flax seed
P:46 C:11 F:7
Total: P:298 C:159 F:65 -> 2413kcal. so i've about 450kcal deficit
In non-workout days the mainly differences will be:
Meals 3 & 4 - 5oz. chicken or 7oz. fish
1/4 cup brown rice or whole wheat pasta
Meal 5 - 5oz. chicken or 7oz. fish
Veggies
Total: P:293 C:145 F:70 -> 2382kcal
I'll start a 8weeks clen cycle along with the 6weeks clomid&nolva, for cortisol-blocking purposes, gonna take a 1gr vitamin C after sleep & another 2g dose pwo. WIill use a lot of supplements, like Whey, Glutamine,Taurine,Creatine, BCAA, EAA, HMB, Omega3, Flaxseed Oil, ZMA, Complex Vitamines&Minerals, Tribulus, 200mg caffeine + 2tsp skimmed cocoa pre-workout & other stuffs
Any suggestions or corrections ?
