[pudzian2]

OK. Current stats:

Height: 5'9"
Weight: 230-235lbs
BF%: 13-15%

Background:

I just finished a cycle, which is entitles "Pudz's Nuttin but a peanut cycle journal" located in the steroids forum. I was eating upwards of 6,000 calories a day while ON. Fat gain was minimal but hard to distinguish between the test bloat.

Anyway, now that I am off cycle, the water is coming off And I am left with this stubborn layer of adiposity that has stuck with me all except one time I cut to about 10% bf.

Current Goal:

I would like to slowly achieve sub 10% bf levels. My timeframe is now until about may 10th. I would like to be there by then. Obviously this is quite some time, but Since I am not using any anabolics, a sustained cut would serve me best IMO. I do not feel I will need to carb cycle just yet, primarily becuase low carb'ing it at this point could be detrimental to my current post cycle therapy-gains-retention. I am in week 4 of 6 PCT. The IMMEDIATE goal is to get an accurate diet plan for my current body composition. and then modify it by removing ~500 calories from my daily caloric intake and see where that gets me.

I plan on using anabolic steroids again around may 10th, so about 6-8 weeks out from May 10th I would hope to be around 9-10%bf so that when I begin to carb cycle (which will also serve as a PRIME before my next cycle), I can loose those last few % of fat.

Training:

I currently train modified FD/FS (my own version adapted to training around my slight injuries etc).

I train EOD, and as of tomorrow will begin doing 15 minutes HIIT on the non training days.

DIET: HELP NEEDED!

I have never really sat down and got very strict with my diet. I have a bit of loosing LBM O.C.D so whenever I ate "super extra clean" in hopes of loosing some bodyfat...I ended up in a caloric surplus and got no where.

from my calculations I have determined that my daily caloric intake should reside around 4,000 - 4,200 calories.

I took that number and applied the macro split: 55%/30%/15% (C/P/F) which resulted in a total of 620g carbs, 335g protein, and 75g fat total for the day.

I used FitDay - Free Weight Loss and Diet Journal (which is a great service), and came up with the following: SEE ATTACHMENTS

It is a little off, but I did it rather quickly. By the way...the ingredients int he ronzoni pasta are: whole wheat drum flour, semolina flour and flax seed. It is sodium free. ( I may find that brown rice is a better substitute, but i sure do like this pasta.)

Supplements used specific to this plan:

-IGF-1 LR3 10mcg EOD (most of the year)

-pGH (morning/night dosing most of the year)-starting when it arrives

-Albuterol sulfate (starting at 4mg per day pre cardio/training) and assessing tolerance to find optimal dose. Used in a 3-4 weeks ON, 2 weeks OFF fashion


-Xtend: Used pre/during cardio and training to prevent catabolism. also I sometimes sip on it between meals.

-Retain 2/Relora: cycled and used frequently to keep cortisol supressed

-2-3g Vit. C per day for cortisol

-Sesamin oil



I am mainly asking for DIET advice. I have never done a true "cut" I have essentially been lean bulking for a long while. I feel that becuase of my static bf% for these couple of years, my body is relatively resistant to alterations in composition. I would like to achieve sub 10% bf levels so that I can maintain them permanently. I believe that it will be much easier to gauge and put on LBM once quite lean.


any feedback, help, criticism, etc would be extremely appreciated.

[pudzian2]

I adjusted my calories and foods to be around 4,000. I figure that is a more appropriate number for me to start to see fat loss at a slow managed rate.

[Rodja]

Where are the veggies at?

[EasyEJL]

yeah, no kidding, I see no greens

[pudzian2]

yea...about that: I just wanted to get something on paper... My schedule for the next week or 2 is so hectic that I need to eat only a few things that are easy, and can be made in bulk. This morning I started working on the meal breakdown that I plan to follow until may 10th. I will post when done.

[rysigpi]

Canned green beans are the easiest and you can get no salt ones as well. Open the can and add a little to each of your meals with any meat in it. Bam, good to go.


Also, I would back the carbs back down a little and up the fat. Maybe back carbs down to 450g a day, then up the fat to 90 or 100g a day. Many people will feel bloated on almost 600g of carbos a day!

[pudzian2]

Yea...I found these microwave in bag green beens at the store with no sodium or anything. they are fresh. so I can easily incorporate these into the diet.

I attached a word file with images from fitday.com, unfortunately I couldnt crop the images and put the images as direct attachments this time. Sorry for the inconvenience, but if you guys dont mind , just open the word document to see what my final version looks like.... I think this one will go over better

[drewh10987]

From what I can tell this looks like a great place to start. It's not a huge calorie drop, but thats not what you want anyways. It looks well balanced so I think it's a great spot to start. Just see how this treats you for a week or two and adjust as needed. I feel you will definitely start to see some fat loss with it the way it is between the slight drop in calories and the addition of a little cardio.

[pudzian2]

Originally Posted by drewh10987

From what I can tell this looks like a great place to start. It's not a huge calorie drop, but thats not what you want anyways. It looks well balanced so I think it's a great spot to start. Just see how this treats you for a week or two and adjust as needed. I feel you will definitely start to see some fat loss with it the way it is between the slight drop in calories and the addition of a little cardio.

Yea im gonna get all the necessary groceries at the store tonight so as to start this diet promptly tomorrow.

if anyone else has suggestions or corrections to make please do. I am really looking for success with this technique...If I cannot then I may search around and try to work one on one with a nutritionist that deals with athletes and bbers

[drewh10987]

Do you have a breakdown of your proposed diet meal by meal. That could possibly help people get a better look at things.

[pudzian2]

meal 1:
1 scoop whey
1 scoop casein
1.5 cups oats with cinnamon (no sugar)
1 cup orange juice

meal 2:
1 cup brown rice
.75 cups green beans
5oz chicken breast

meal 3:
2 slices Ezekiel bread
1tbsp crazy richards natty pb
1 medium banana
1 scoop whey
1 scoop casein

meal 4: (1 hour pre WO)
"same as meal 2"

PWO:
1 bottle vitamin water
1 scoop whey protein

meal 5:
"same as meal 3"

meal 6:
"same as meal 2"

meal 7: (pre bed)
1 cup friendship Low fat No salt added cottage cheese

**2tbsp olive oil used as dressing with chicken/rice/greens meals. (meaning 2tbsp total for the day spread evenly across the meals containing the above listed.

[hman85]

Sounds like where i am going, so i will be following along! I agree on lowering the carbs and raising the fat

[pudzian2]

yes im sticking to 40/40/20 and it actually worked out EXACTLY in those proportions when I tweaked everything using fitday.com

[pudzian2]

okay I think that my ~4000 calorie plan is a little too quick of a deficit. I have adjusted it within range of being EXACTLY 40/40/20 and bumped my chicken to 6oz and rice to 1.25c per serving. I will see how this strict regime treats me with the addition of 15min HIIT cardio EOD, and albuterol. I will then taper cals down to 4000 as I loose fat. now I have this:

[pudzian2]

I have upped the calories to just under 4500. I am seeing visible changes in abdominal definition by the end of 1 week of dieting, BUT towards the end of the week here I feel so BURNT. its friday and I'm supposed to have my cheat meal of 2 "Five Guys" cheesburgers tomorrow, but I feel so burnt out. I can handle the lesser energy but I literally feel very hungry between each meal. I think im just cutting cals back too quickly (probably becuase of the marginal range of accuracy of caloric intake requirement calculations). its all fine tuning. I just feel that if I keep this up I will loose too much mass. Since I have until may to do this, I would like to do it slowly to preserve LBM... We will see what happens whith the extra 250 cals per day.

also my body is getting used to HIIT and albuterol this week. By the end of the week the net metabolic boost from those two things alone is significant enough to make me feel gradually hungrier between meals as the days progress.

anyone think I should up the cals a bit?


Also... I feel that since I MAY have been cutting too many cals per day this week, that I would benefit form a cheat meal today instead of tomorrow. I think that If I wait longer (despite BCAA's between meals...) I will just be too hungry to even fall asleep.

then tomorrow I can get the few extra cals per meal in and I should adjust nicely...

Any thoughts?


Also, what do you guys usually do for a cheat meal? 1 every 7 days?

[hman85]

I feel like that sometimes in the beginning even when cals are right, but just a day or 2