Hey Shadow very informative stuff!
On to my question I’m currently 12 weeks out from my show I’ve started my diet at 16 weeks out which I’m currently still following. My height is 178cm, 83kg, 14.5% BF.
At the moment I’m looking for a new coach, the one I had was hopeless so if you could advise me on any diet changes until I get another coach that would be great!
DIET:
Meal 1
4 whole Eggs (Large 61g)
60 grams Almonds
60 grams Oats
20 grams honey
Meal 2
200 grams Chicken Breast (skinless)
150 grams Veggies (mixed fibrous)
75 Grams Basmati rice
Meal 3
200 grams Chicken Breast (skinless)
150 grams Veggies (mixed fibrous)
75 Grams Basmati rice
Meal 4
200 grams Chicken Breast (skinless)
150 grams Veggies (mixed fibrous)
Meal 5
250 grams Lean Steak (fat removed)
150 grams Veggies (mixed fibrous)
200 grams Sweet Potato
Meal 6
40 grams Casein Powder
1 whole Banana (medium - ~120g)
80 grams Gen-Tec TR3
20 grams Aminos (inc BCAA’s)
4 teaspoon Pure Glutamine
MACRO NUTRIENT BREAKDOWN:
Minimum Calories: 2071
Qty Food Protein Carb Fat
250
grams Lean Steak (fat removed) 55g 0g 9g
600
grams Chicken Breast (skinless) 132g 0g 12g
4
whole Eggs (Large 61g) 30g 0g 24g
60
grams Almonds 13g 9g 31g
600
grams Veggies (mixed fibrous) 6g 30g 0g
60
grams Oats 10g 40g 4g
40
grams Casein Powder 29g 4g 1g
1
whole Banana (medium - ~120g) 1g 27g 0g
200
grams Sweet Potato 3g 40g 0g
20
grams honey 0g 16g 0g
150
Grams Basmati rice 13g 117g 2g
80
grams Gen-Tec TR3 36g 36g 2g
20
grams Aminos (inc BCAA’s) 20g 0g 0g
4
teaspoon Pure Glutamine 20g 0g 0g
3505 calories 368g 319g 84g
169% of minimum calories 42% 36% 22%
I did do a cycle about 5 months ago and it was my first cycle. I had surgery to remove my gyno and I am prone to getting it.
12 week cycle
Test prop: 500mg/week 1-3
Test prop: 750mg/week 3-12
Tren A: 225mg/week 1-3
Tren A: 300mg/week 3-7
Arimidex 1/2 a tab on days when i was very sensitive.
PCT (4weeks)
HCG: 250mg twice a week, week 1-3
Nolva: 4 weeks ed, 40/40/20/20
clomid: 50 mg eod
Could you advise me on the best cycle for a prep and pct for my situation and that is easy on the wallet.
Thanks in advance!