jp210
23-05-2014, 12:03 PM
Hey there,
Just wanted to post up what I will be doing starting today, in terms of diet/supplements/gear and a brief bit on training.
Diet
Meal 1: 5 Whole Eggs, 1/2 cup egg whites, 3/4 cup oatmeal
Meal 2: (Pre workout meal) 8 ounce chicken breast, 1 cup rice
Meal 3: (Post workout meal) 8 ounce extra lean ground beef, 1 cup rice
Meal 4: 2 scoops Whey Protein, 40 grams wazy maize, 1 tablespoon extra virgin olive oil
Meal 5: 8 ounce chicken breast, 1 tortilla wrap, lettuce
Meal 6: 1 scoop Whey, 1/2 cup egg whites, 1 tablespoon extra virgin olive oil
This works out to be around 3300 calories, 330 grams of protein, 190 grams of carbs and 95 grams of fat
Meals 4 and 5 are like that because of work. I drive a city bus and sometimes I get no breaks, so I need something I can just down quickly, the chicken wrap is a lot easier to eat then say a Chicken salad or chicken and rice. I could get gluten free wraps as well, but seeing how I am just cutting down and not dieting for a show at the moment, I think it will be fine. I plan on dropping carbs fairly quickly, so will see what happens after a week. My diet up until this point has been all over the place and very high carb with lots of sugars, so this is going to be a nice change for me.
Gear/Supplements
I recently purchased a mix of test and deca that equals up to 1000mg, I will be taking this throughout the cut as well as adding in other compounds, here is what I am planning.
Weeks 1-2: 650mg Test Blend, 350mg Deca
Weeks 3-8: 650mg Test Blend, 350mg Deca, 150mg Tren Ace eod, 50mcg T3, 100mg Clen
The tren is optional, I know its not really needed for what I am doing, but it can also be a benefit for aiding in the fat loss. I will also add in Proviron at 25-50mg a day, to help with the side effects, water bloat, ect, and arimidex if needed.
As for supplements I will just be taking Whey Protein ( I always use a blend), a good multivitamin (I use Orange Triad because it has joint and immune support already in it) as well as Wazy Maize for my powdered carb source. I could also use oat flour, but wazy maize is easy to blend and quick and easy.
Training
Will just be following a 4 day split, focusing on compound lifts, power sets in the beginning and then going into a more mid range rep range. I don't like going very high in reps, unless its a drop set or a finisher. For large muscle groups I will be doing 20 sets (high volume) shoulders and arms will be 8-12 sets each. I usually don't do high volume and stick to high intensity/low volume workouts, however I think my body needs a switch, and now is a good time for that because it will also be a good fat burning workout.
As for Cardio, I plan to start with 3 20 min light sessions after workouts on 3 of my workout days, and 2 High Intensity Interval Days for 15 minutes on 2 of my off days. For HIIT I use the spin bike and do wingates, which is basically pedalling very fast on highest resistance for 10 seconds or so then bringing it down for a minute then repeating. This has done wonders for me in the past when I dieted down natural.
That is basically it right there, open to suggestions/criticism,
Thanks a lot!
Just wanted to post up what I will be doing starting today, in terms of diet/supplements/gear and a brief bit on training.
Diet
Meal 1: 5 Whole Eggs, 1/2 cup egg whites, 3/4 cup oatmeal
Meal 2: (Pre workout meal) 8 ounce chicken breast, 1 cup rice
Meal 3: (Post workout meal) 8 ounce extra lean ground beef, 1 cup rice
Meal 4: 2 scoops Whey Protein, 40 grams wazy maize, 1 tablespoon extra virgin olive oil
Meal 5: 8 ounce chicken breast, 1 tortilla wrap, lettuce
Meal 6: 1 scoop Whey, 1/2 cup egg whites, 1 tablespoon extra virgin olive oil
This works out to be around 3300 calories, 330 grams of protein, 190 grams of carbs and 95 grams of fat
Meals 4 and 5 are like that because of work. I drive a city bus and sometimes I get no breaks, so I need something I can just down quickly, the chicken wrap is a lot easier to eat then say a Chicken salad or chicken and rice. I could get gluten free wraps as well, but seeing how I am just cutting down and not dieting for a show at the moment, I think it will be fine. I plan on dropping carbs fairly quickly, so will see what happens after a week. My diet up until this point has been all over the place and very high carb with lots of sugars, so this is going to be a nice change for me.
Gear/Supplements
I recently purchased a mix of test and deca that equals up to 1000mg, I will be taking this throughout the cut as well as adding in other compounds, here is what I am planning.
Weeks 1-2: 650mg Test Blend, 350mg Deca
Weeks 3-8: 650mg Test Blend, 350mg Deca, 150mg Tren Ace eod, 50mcg T3, 100mg Clen
The tren is optional, I know its not really needed for what I am doing, but it can also be a benefit for aiding in the fat loss. I will also add in Proviron at 25-50mg a day, to help with the side effects, water bloat, ect, and arimidex if needed.
As for supplements I will just be taking Whey Protein ( I always use a blend), a good multivitamin (I use Orange Triad because it has joint and immune support already in it) as well as Wazy Maize for my powdered carb source. I could also use oat flour, but wazy maize is easy to blend and quick and easy.
Training
Will just be following a 4 day split, focusing on compound lifts, power sets in the beginning and then going into a more mid range rep range. I don't like going very high in reps, unless its a drop set or a finisher. For large muscle groups I will be doing 20 sets (high volume) shoulders and arms will be 8-12 sets each. I usually don't do high volume and stick to high intensity/low volume workouts, however I think my body needs a switch, and now is a good time for that because it will also be a good fat burning workout.
As for Cardio, I plan to start with 3 20 min light sessions after workouts on 3 of my workout days, and 2 High Intensity Interval Days for 15 minutes on 2 of my off days. For HIIT I use the spin bike and do wingates, which is basically pedalling very fast on highest resistance for 10 seconds or so then bringing it down for a minute then repeating. This has done wonders for me in the past when I dieted down natural.
That is basically it right there, open to suggestions/criticism,
Thanks a lot!