Recomp diet review and advices

[championgain]

Hello guys, planing a recomp cycle with a recomp diet after new year

Cycle will be :
1-8 125mg/eod test p.
1-6 75mg/eod tren a.
4-8 Tbol 40mg/day or Winstrol (winny) 60mg/day(?)
1-2 ; 4-5 ; 7-8 clen 100-120mcg/ed

Stats : 5'8 ; 187lbs. bodyfat around 10-12 can see abs flexed and my quads are seperated so dont know.
Calculated my TDEE considering 12% BF and my TDEE is : 3033~ kcal.

So this is my plan of recomp diet:

Monday (Back/Traps/Triceps/Abs) 3700kcal ( 357g. carbs ; 357g. pro ; 70g Fat )
Tuesday (Rest + 40 min steady pace cardio ) 2900kcal ( 95g. carbs ; 357g. pro ; 112g Fat )
Wednesday (Quads/Hams/Calfs) 3700kcal ( 357g. carbs ; 357g. pro ; 70g Fat )
Thursday (Chest/Biceps/Abs) 3700kcal ( 357g. carbs ; 357g. pro ; 70g Fat )
Friday ( Rest + 40 min steady pace cardio ) 2900kcal ( 95g. carbs ; 357g. pro ; 112g Fat )
Saturday (Delts/Traps/Abs) 3700kcal ( 357g. carbs ; 357g. pro ; 70g Fat )
Sunday (Rest + 40 min steady pace cardio ) 2900kcal ( 95g. carbs ; 357g. pro ; 112g Fat )

Totaling at around 3300~ kcal/weekly average, and so it is 300kcal more than maitenance.

On training days Carbs eated morning , before training and after training other meals only Pro+fat
On non training days Carbs eated only morning other meals only Pro+fat only.

Carbs sources ( vegetables, brown rice , sweet potateos, buckwheat, oatmeal ) ; Protein sources ( Chicken fillet , lean beef, fish , eggs , cottage cheeze, whey powder ) ; Fat sources ( Nuts, olive oil, flaxseed oil, Avocado )

l didint count vegetable calories in these macros too.

So what do you think, how is it ?

 

[urboy]

I assume by recomp, you're looking to add muscle and burn fat. I am currently on week 5 of a similar cycle: 375/wk test, 425/wk tren, just added 200/wk deca. I have the same goal of a body recomp, and so far ive had the following results:
Lost 17 lbs, waist down 3", all lifts significant increases, most shirts are becoming too small, huge lbm gains.
That being said, im also on a 3500cal/day diet, consisting of only 15g Carbs/day so your carbs are way too high for me to lose BF even on tren FOR ME, but everyone is different. I am not carb cycling, just simply a primal diet with no fruit and vegetables only on cheat day (which ive only had 1 of) . My daily intake is fish, eggs, butter, oil, red meat, and chicken. I have to say, my energy is excellent and,my results are awesome to date. By far the best cycle ive ever done, 5th cycle for me.

 

[championgain]

So you are like on a KETO diet ? No carbs only protein + fat ? l have never done keto, really, so can't comment on how would it feel..

 

[urboy]

Yeah, it's pretty much a Keto diet, but I didn't come up with it I borrowed the old school Vince Gironda style diet. Here it is for the most part everyday.
Meal 1: 6 raw eggs, 2scoops whey 1C Cream
Meal 2: 8 oz Ahi tuna & soy sauce
Meal 3: 2 chickenbreasts 2 slices tomato, 6oz filet tenderloin
Meal 4: 8 oz ahi tuna & soy sauce
Meal 5: 6 raw eggs, 2 scoops whey 1C cream
3538 Calories
15G Carbs
447G protein
184 G Fat
It was a little tough the first week or so, but then you become to love it. I've done low carb in the past but not this strict. Every day I look different, I look forward to looking in the mirror in the morning. New cuts all the time, and veins popping out daily. I know the tren has alot to do with it, but mostly diet diet diet! I can pretty much eat until full all day and feel pretty awesome.

 

[championgain]

Nice diet, worth to consider since u getting the results l am aiming for, the only thing that stops me is that l'm addicted to carbs, the low carb days are just a nightmare for me, not speaking of energy levels, speaking just that l'm almost shaking how l wanna eat carbs

 

[urboy]

That carb craving actually disappeared after the 1 week mark or so, but yeah I feel u there... But, sooo worth it. Trust me its not restrictive at all after the cravings go away its like I only hunger for meats & fats.

 

[urboy]

Energy is thrpugh the roof for me, after the 4th day or so at least. I drink a few cups of coffee throughout the day though as well.

 

[stilltryin]

Where did you get yout diet from?

 

[championgain]

Just made up by my self, actually been eating like that for like 3-4 months now experimenting, just with different calories, so can't say this type doesn't really work, but for a recomp maybe there is something better. Why you ask ?

 

[stilltryin]

Just made up by my self, actually been eating like that for like 3-4 months now experimenting, just with different calories, so can't say this type doesn't really work, but for a recomp maybe there is something better. Why you ask ?

Seems like a professional diet,thoguht 3J would have written it for you. You should get good results,your at a very low bodyfay percentage as is

 

[championgain]

Well will try and see what i can do , l'm not fat, but also not ripped and ripped is the way l want to look. Speaking about 3J he's the real deal, he gave me a idea of that carb/fat manipulation half year ago and since then l use something like that all the time, just modify it for my needs and experiment different things. So yes 3J is THE MAN !

 

[3J]

thanks for the kind words bud

 

[championgain]

Your'e Welcome 3J, you have deserved all the good words in this forum that are going on about You . By the way what is your take on my diet ? Maybe you would change something here considering a recomp ?

 

[3J]

hey bud..

the macros look ok.. i dont have a problem with them...

but the content is just as important..

whats your last meal of the day

what are the meals before and after your workout

 

[championgain]

Ok so like this

3700 KCAL DAY

09:00 8 egg whites + 80grams of oatmeal + 20grams of whey + 10 grams of nuts
11:30 (Before workout) 240grams of Chicken fillet + 145 Grams of brown rice
12:30-13:00 Before workout Jack3d + 10g BCAA in middle workout 5g. BCAA , after workout immediately 5g. BCAA
14:30 20 min after workout 150g. Apples + 150g. Banana + 60g. of Whey protein
16:00 (Main meal after workout) 240 Grams of Turkey/Chicken fillet + 145 Grams of brown rice
19:00 240 Grams of lean Beef/chicken/Turkey + 60g Avocado + 5g. Flaxseed Oil
20:30 150g. of some kind fish (salmon,tuna etc.) + 25g Nuts + 5g. Olive Oil
22:40 Last meal of the day before bed 200g. Cottage cheeze + cinamon + 5g of Peanut oil

2900 KCAL DAY

09:00 8 egg whites + 70grams of oatmeal + 20grams of whey + 7 grams of nuts
11:30 (Before cardio) 260grams of Chicken fillet + 50g Avocado + 10g Nuts
12:30-13:00 Before cardio 10g BCAA , after cardio 10g BCAA
14:30 20 min after cardio 130g. Cottage cheeze + 20g Whey + 10g Nuts
16:00 (Main meal after cardio) 260 Grams of Turkey/Chicken fillet + 50g. Avocado + 10g. Nuts + 5g Flaxseed Oil
19:00 260 Grams of lean Beef/chicken/Turkey + 50g Avocado + 5g. Olive Oil + 10g. Nuts
20:30 150g. of some kind fish (salmon,tuna etc.) + 30g Nuts
22:40 Last meal of the day before bed 200g. Cottage cheeze + cinamon + 5g of Peanut oil

All meals have some vegetables with them, which i didint write down.

 

[3J]

it looks good.. do you feel bloated the morning after thanks to the cottage cheese??

try to switch between cottage cheese and lean beef..

well done.. you really went ahead and applied what i told you well..

 

[championgain]

l wouldn't say that l feel very bloated the next morning, but if i eat meat or something else l definetely look less bloated next morning. Will try to change the Cottage cheeze to Lean Beef and see how it goes then.

Thank you 3J, i always try to listen and learn what knowledgable people suggest me!