Three month countdown....

[RJ]

OK guys I need your help. Dirk, Frosty, and any other diet extraordinaires.

Here's the deal. Madine and I are tying the knot in March and heading to Jamiaca the next day. But I am also considering maybe doing a show or two just to try it out next year when she does her shows. Here is my current diet:

MEAL CALORIES PROTEIN CARBS


1 4 EGG WHITES 80 16
2 SLICES WHOLE WHEAT TOAST 200 45

2 1 CUP OATMEAL 300 10 54
PROTEIN SHAKE W/ 8 OZ MILK 320 62

3 2 BREAST CHICKEN 400 80
1/2 CUP SHREDDED CHEESE 210 14
1/2 CUP BLACK BEANS 110 8 20

4 2 CAN TUNA 300 66
1/2 CUP OATMEAL 150 5 27

5 PROTEIN SHAKE 530 54 101
APPLE 110 3 25

6 2 BREAST CHICKEN 400 80
1/2 CUP SHREDDED CHEESE 210 14
1/2 CUP BLACK BEANS 100 8 20

7 PROTEIN SHAKE 220 54 1

3640 474 293

Now these are just approximates, my lunch and dinner change sometimes. Also, my carbs are 100g less on non-w/o days as well as my calls are 300 less due to not taking a dextrose serving. So just take that into consideration. I just brought my diet down about 500 cals last week.

Here is my current cycle:

800mg/w Test Cyp
600mg/w Deca
.5mg Adex EOD
HCG 500iu/w

in about 2-3 weeks I am going to come off the Deca (after 12 weeks) and do some Tren for about 8 weeks at 150mg EOD up until the wedding. I am also going to drop my test dose to 600mg/w I think.

The Deca helped me bulk up nice with the Test and actually leaned me out a bit, but I am holding alot of water so now I want to lean up. But I want to do it smart, slowly, correctly, and not lose too much muscle in the process ( i know I will lose some). I figure 12 weeks is plenty of time to do it. Not super shredded comp. lean, but lean, if that makes sense.

Right now sittin at about 240lbs, prolly around 13-14% if I had to guess. Weights are at 3 days a week, mix of low/medium volume w/ no cardio right now. I will take some pics tonight and post them later this evening.

It appears that my biggest threat is water, but I am holding fat that needs to be lost. The Tren should help quite a bit. It also kills my appetite so that may help with the calorie drop. And I can do cardio as much as I need to. I just basically want some help on my diet and how to go about the changes as the next twelve weeks progress.

I know my weaknesses with my physique and I will be working on those during this process. This is mainly a diet related thread as I said.

With the exception of New Year's eve in a few days, I have no prob with the drinking and I can stay away from any foods necessary.

SO, there it is. Lets see what you come up with.

 

[BADKITTY]

Sorry i can't give diet advice, but CONGRATS to you and Madine! Wish i couldve met you two at the Elite show in Greensboro; sorry ya'll couldnt make it. Best of luck with the wedding and the future shows!!
~H

 

[RJ]

Sorry i can't give diet advice, but CONGRATS to you and Madine! Wish i couldve met you two at the Elite show in Greensboro; sorry ya'll couldnt make it. Best of luck with the wedding and the future shows!!
~H

Thanks sweetie. I'll tell her. She wanted to hit that show sooooo bad. Next year we are taking her to the next level.

btw, your pics from the show looked great hun. Shape is good, just tighten up like you said and you'll be on point.

 

[ectomorph]

Well, it looks like the diet is definately clean enough. I'd lose my mind... The only things I would recommend is a higher protein intake in the AM and at night, preferably a whole food source like steak or chicken. Are you doing any cardio?

 

[RJ]

Well, it looks like the diet is definately clean enough. I'd lose my mind... The only things I would recommend is a higher protein intake in the AM and at night, preferably a whole food source like steak or chicken. Are you doing any cardio?

I know, like I said, while I was gaining I would stray obviously, but for a mainstay and to make my life easier as far as what I have to buy for both of us, it is easier that way.

I do have chicken at night, but you think I need more protein in the morning? Any other suggestions?

And no, as I said, I am doing no cardio yet. I guess I could hit it for a few weeks with no change in diet and see what that does. I'd like to do this without adding any other supps (T3, clen, etc.), but I have that available if need be.

 

[DirkMoneyshot]

I'm not sure on how hectic your schedule is but, i'm a firm believer that during dieting phases most of your intake should come from whole foods. This is possibly a reason your holding water currently. Typical protein powders (even isolate) is not as clean as labeled and contains significant lactose and sodium.

So i'll give you a run down -

1.) Personally i'd be training on a 2 days on / 1 day off / 2 days on 1 - 2 day off regimen, then repeating.

2.) As far as cardio goes - Get yourself on the Stepmill (the rotating stairs). Anywhere from 4 - 5x / week (20 min) to start. How often you increase will depend on how fast your metabolism is. Do it in the morning before eating. Let the Clen, ECA, T3 and cardio take the fat off. Keeping your kcals higher will insure you retain more LBM.

3.) As far as setting up diets: I like wrapping most of the carb intake around pre and postworkout. I'll lay out the diet: I won't make this like someone getting super lean, thats why the addition of fruit, bread.

4.) Supplements (OTC) go with some bcaa's precardio, preworkout, postworkout. Same Goes with Glutamine. Other than that Multivitamin should be sufficient, unless you have immune problems.

EXAMPLE DIET(Weights raw or uncooked) Again this is how i would set it up - Not what i would do for you personally but you can change the specific amounts to fit you. Try and stay about 1.5g Protein / lb LBM and 1.25g Carbs / lb. Then go from there, again letting cardio, t3, clen, eca do the work. Would only lower carbs about 25g / 2 weeks. Add adding about 25g Protein after 4 weeks.

Meal 1:

2 whole eggs + 8 - 10 egg whites
1 cup Oatmeal
2 tsp. EFA's

Meal 2:

2 cans Tuna
2 slices (12 grain bread)
Add Non Fat Mayo to taste
1 apple

Meal 3:

8 oz. Chicken Breast
1 cup Brown Rice

Meal 4: (Postworkout)

50g Whey Protein Isolate (use a quality brand - Isopure, VPX, AST) Zero Carb
2 - 3 scoops Nutrex Virtago

Meal 5:

10 oz. Chicken Breast
10 oz. Sweet Potato
1 cup Asparagus

Meal 6:

12 oz. 93% Lean Hamburger
Romaine Lettuce with Non Fat Italian Dressing

So that is basically the run down, since i don't know much about your body i can't be too specific on how much you should be eating, cardio ect. Thats why so many nutritionist will ask that you work with them a minimum of 9 months before your show. That gives us time to learn things. Like how you react to certain carbs, protein req. ect. - If i can be more specific then let me know. Send me a PM if thats easier.

Later

OK guys I need your help. Dirk, Frosty, and any other diet extraordinaires.

Here's the deal. Madine and I are tying the knot in March and heading to Jamiaca the next day. But I am also considering maybe doing a show or two just to try it out next year when she does her shows. Here is my current diet:

MEAL CALORIES PROTEIN CARBS


1 4 EGG WHITES 80 16
2 SLICES WHOLE WHEAT TOAST 200 45

2 1 CUP OATMEAL 300 10 54
PROTEIN SHAKE W/ 8 OZ MILK 320 62

3 2 BREAST CHICKEN 400 80
1/2 CUP SHREDDED CHEESE 210 14
1/2 CUP BLACK BEANS 110 8 20

4 2 CAN TUNA 300 66
1/2 CUP OATMEAL 150 5 27

5 PROTEIN SHAKE 530 54 101
APPLE 110 3 25

6 2 BREAST CHICKEN 400 80
1/2 CUP SHREDDED CHEESE 210 14
1/2 CUP BLACK BEANS 100 8 20

7 PROTEIN SHAKE 220 54 1

3640 474 293

Now these are just approximates, my lunch and dinner change sometimes. Also, my carbs are 100g less on non-w/o days as well as my calls are 300 less due to not taking a dextrose serving. So just take that into consideration. I just brought my diet down about 500 cals last week.

Here is my current cycle:

800mg/w Test Cyp
600mg/w Deca
.5mg Adex EOD
HCG 500iu/w

in about 2-3 weeks I am going to come off the Deca (after 12 weeks) and do some Tren for about 8 weeks at 150mg EOD up until the wedding. I am also going to drop my test dose to 600mg/w I think.

The Deca helped me bulk up nice with the Test and actually leaned me out a bit, but I am holding alot of water so now I want to lean up. But I want to do it smart, slowly, correctly, and not lose too much muscle in the process ( i know I will lose some). I figure 12 weeks is plenty of time to do it. Not super shredded comp. lean, but lean, if that makes sense.

Right now sittin at about 240lbs, prolly around 13-14% if I had to guess. Weights are at 3 days a week, mix of low/medium volume w/ no cardio right now. I will take some pics tonight and post them later this evening.

It appears that my biggest threat is water, but I am holding fat that needs to be lost. The Tren should help quite a bit. It also kills my appetite so that may help with the calorie drop. And I can do cardio as much as I need to. I just basically want some help on my diet and how to go about the changes as the next twelve weeks progress.

I know my weaknesses with my physique and I will be working on those during this process. This is mainly a diet related thread as I said.

With the exception of New Year's eve in a few days, I have no prob with the drinking and I can stay away from any foods necessary.

SO, there it is. Lets see what you come up with.

 

[RJ]

Thanks Dirk

I posted some pics in the members section for a compare and view

http://www.steroidology.com/forum/showthread.php?p=862498&posted=1#post862498

 

[RJ]

OK, so the diet looks relatively easy. I can fiddle with a few things as well based on what I think my body can do.

I think my main thing will be to do cardio. I keep a pretty clean diet I just never have really taken any time to do any type of cardio. I think I will start with that at first b4 adding anything. Then maybe I will hit up the T3. I seemed to do pretty well with that, especially since I can keep my cals higher than a normal cutting diet.

Thanks again and I will update every so often as well.