T Nation

Nutrition Advice for Fat Loss and Size?


#1

Sup Y’all.

Summary:
This is a somewhat-long post entailing the minute details of a 16 week training program I’ve put together for myself. I’ve been training for about 5 years. I’m hoping a 10+ year veteran - or a few - will chime in with an experience-based opinion.

Goal:
Mass. I’m subscribed to a bodybuilding approach to training. Strength is nice, but not a priority. Ideally I’d like to lower my body fat percentage while bulking. Isn’t that we all want?

Me:
24 Years Old
6’2"
214lbs
16% Body Fat
170 <> 180lb Lean Body Mass

Short Daily Diet Breakdown:
3000 Calories
200+ grams of protein
350 grams of carbohydrates (Mostly complex)
100+ grams of fats (Mostly monounsaturated and MCT’s)
Minimum of 4L of water per day

Long Diet Breakdown
I alternate a core meal every two weeks. Mainly to switch carbs sources to shock my energy systems. I don’t really get bored easily. I’ve ate oats everyday for years. See below for my meals.

THIS is what I want you guys to tear up. Put the diet under a microscope. It probably needs work.

Week 1 & 2

Week 2 & 3

Daily Supplementation
1000mg Omega 3-6-9
Orange Triad Multivitamins (Check these out)
MuscleTech Creatine (I’ll probably start at 5g per day then ramp up)
MuscleTech BCAAs (3-4 servings a day)
Caffeine < 200mg

Training Split
Weekly Muscle Group Split
Sunday - Legs
Monday - Chest, Triceps & Abs
Tuesday - Back, & Biceps
Wednesday - Legs & Abs
Thursday Shoulders & Triceps
Friday - Arms & Abs
Saturday - Rest Day
*Everyday (Except Sat) - Calves

Monthly Training Style Split
Week 1 - Heavy Week 1
Week 2 - Hypertrophy Week 1
Week 3 - Heavy Week 2
Week 4 - Hypertrophy Week 2 (Plateau Break)

Repeat x2 = 16 Weeks.

*Plateau Breaking for me is recognizing my weak areas and blasting them with movements for 50-some rep sets, ideally less than 6 pauses per set. There’s an article around here somewhere about this.

I’m not going to list specific exercises to keep the post length to a minimum. Training is my strong point. I know about proper elbow trajectory when rowing, mind things like pelvic tilt, I do front squats, Zottman curls and Yates rows. Let’s focus on the rest of the game.

Performance Enhancers
6 Weeks - Dianabol - 50mg daily
16 Weeks - Testosterone Cypionate - 750mg weekly
16 Weeks - Deca Durabolin - 500mg weekly

PCT
3 Weeks - hCG - 1,000lu’s 3 times per week
2 Weeks - Nolvadex - 50mg daily
Then, 2 Weeks - Nolvadex - 25mg daily

Notes:

  1. I’m considering adding MCT oil to my daily meals.
  2. I work a sedentary desk job, weekdays, 9 to 5. I stop to train at 11am (After carb loading/2 meals). I’m a morning person.
  3. I’m new to the forum community, so tell me if I’m violating a rule, I’ll delete/move/edit/whatever the post.

If you haven’t noticed, I have a slight touch of OCD so I’ll give consideration to each and every recommendation you guys make. Heh heh.

Cheers & Thanks.


#2

looks good! I would up the caffeine to 300mg at least, though. let us know how it goes.


#3

Oh boy, at 24 and just want to cut 20ish pounds??

repost in the pharma forum hopefully theyll tear you a new one

FYI diet looks fine.


#4

Diet looks good if being generally strong and healthy is the goal, could be improved with carb cycling to match energy expenditure… ie low rest days, med training days and a high day - with fats and protein changing per day accordingly.

Not to distract this too much from the diet, but as it has been mentioned…

As for the gear side of things I never recommend Deca to anyone - The prolactin issues can really F people up so get some Cabergoline/Dostinex on hand - Test and Tren would get my vote especially if you were hoping to lean up abit - Tren literally allows the body to handle more nutrients, the strength gains are fantastic and the prolactin sides seem to be rare if any despite Tren also being a 19nor compound - The combo of your chosen 3 compounds will give you good strength and mass gains with some water with it.

HCG should be ran on cycle at 250/300 3x per week at your level of compound use - Keep your balls firing through the cycle instead of trying to get them back during PCT - There is alot of conflicting advice and I too have ran it on PCT before - Check our advice out in the Pharma forum to revise.

Also, I hope you are running some Adex at 1mg eod at that level and not a SERM on cycle.

A 4 week PCT for a 16 week cycle is ridiculous… You need to be running Nolva 20mg ed for 8 weeks+ - Again there is conflicting advice - I have ran PCT’s of 4/5 weeks with higher dose Chlomid/Nolvadex but the research is better now with a better understanding - Lower dose SERMs for a longer duration work best…


#5

Thanks man.

I’m not online everyday, but I’ll try to check in at least once per week with you guys.


#6

Nope. The goal is to build some mass.


#7

That’s good input man. I’m taking all of that into consideration. Thank you.