I need help with diet

[PatBateman]

I am 5'9, 190, 13%bf and looking to go to 190 and 9% by New Years with the help of my buddies var, dbol, and test. My next cycle is coming up and I am trying to gain a lot of strength and lose a lot of bf, any size is a bonus.


I am very understanding of gear and training(train 4 days a week and for cardio I am going to try and do wind-sprints 3 days a week and light swimming ed), and think that I have diet down ok but am not certain so here goes:



Meal 1: Isopure Shake(50mg powder, 15mg milk/oj=65mg protein), glass fresh OJ, 1 piece wheat toast with jam and pbj(not natural pb, this is a cheat for me)


Immediate Post-Workout: I slug down a zero carb Isopure Glass 40g protein


Meal 2: Post-workout 30-40 min later(same Isopure shake as Meal 1 + maltodextrin(tring to decide on dose of this) 65g protein


Meal 3: Wild-Card


Snack: 2 balance bars/glass of milk(40g)


Meal 5: Wild-Card


The wild-card is this: I can choose between anything here: a sub from Subway(turkey, meatball, etc), I can make a hamburger, I can get a chicken parm or veal parm sub from local pizza joint.


Snack occasionally throughout the day on goldfish, Newman's organic pretzels, crackers, or yogurts. Never any fast or Doritos type foods. Cheat once a week with a pizza.



MY WONDERS ARE THIS: 1. Should I be eating past say 9pm if I am trying to lose bf, I hear a lot of guys like a shake before bed and some claim you will even wake up leaner??

2. With the gear and cycle I have planned, should I try and eat a little dirty to get calories??



Please help me, I am trying hard, I don't drink or smoke, no fried foods anymore, no soda, etc. just need some input and karma for good help!!!

 

[Manu]

That's my 2 cents:


Meal 1: Isopure Shake(50mg powder, 15mg milk/oj=65mg protein), glass fresh OJ, 1 piece wheat toast with jam and pbj(not natural pb, this is a cheat for me)

I would take out the pb.

Immediate Post-Workout: I slug down a zero carb Isopure Glass 40g protein

Why don't you use dextrose PW? along your isopure.

Meal 2: Post-workout 30-40 min later(same Isopure shake as Meal 1 + maltodextrin(tring to decide on dose of this) 65g protein

I would substitute maltodextrin by oatmeal or sweet potato.

As last meal (after 9 P.M.) some cottage cheese. Or some caseine protein and flax seed oil.
I would supplement with fish oil caps.

Hope it helps.

 

[nclifter6feet6]

lol contact me @

[email protected]

i only ask for a 200 dollar "donation" you cant find the knowledge i have anywhere else. you cant do it on your own, so let me help lol yo yo just call me ncPUMPED fool. ive got 2 diets one is for bulking its called STRETCHMARKZ and the otha is DEFLATED for dieting playa, so hit me up

 

[Mr.X]

I am 5'9, 190, 13%bf and looking to go to 190 and 9% by New Years with the help of my buddies var, dbol, and test. My next cycle is coming up and I am trying to gain a lot of strength and lose a lot of bf, any size is a bonus.


if you are going to run gear, in order, to try to get lean and big you need anti-estrogens. Especially with the gear you have shown. At least armidex and novladex daily. Otherwise, you'll be gaining A LOT of estrogenic fat.



I am very understanding of gear and training(train 4 days a week and for cardio I am going to try and do wind-sprints 3 days a week and light swimming ed), and think that I have diet down ok but am not certain so here goes:


YOu train 4 days a week on AS; that is not sufficient. While on AS you need to train 6 days a week IMO because of the high recovery rate. If you're going to put 92 octane fuel in the gas tanks might as well put the metal to the pedal and get the most out of it.



Meal 1: Isopure Shake(50mg powder, 15mg milk/oj=65mg protein), glass fresh OJ, 1 piece wheat toast with jam and pbj(not natural pb, this is a cheat for me)


15mg milk/oj , how did you gome up w/ that ratio? Why milk and OJ? Why toast and PJ?
Stick w/ 1 cup oatmeal and add the isopure



Immediate Post-Workout: I slug down a zero carb Isopure Glass 40g protein

Meal 2: Post-workout 30-40 min later(same Isopure shake as Meal 1 + maltodextrin(tring to decide on dose of this) 65g protein


The reasoning behind this meal plan PW and Meal2 does not make sense. YOu should have meal 2 post workout to help aid muscle recover and PW meal 30-45 post the meal 2.


Meal 3: Wild-Card


Snack: 2 balance bars/glass of milk(40g)


balance bars? Just get real food, but yourself a salad or a chicken sandwich, something real



Meal 5: Wild-Card


The wild-card is this: I can choose between anything here: a sub from Subway(turkey, meatball, etc), I can make a hamburger, I can get a chicken parm or veal parm sub from local pizza joint.


Snack occasionally throughout the day on goldfish, Newman's organic pretzels, crackers, or yogurts. Never any fast or Doritos type foods. Cheat once a week with a pizza.



MY WONDERS ARE THIS: 1. Should I be eating past say 9pm if I am trying to lose bf, I hear a lot of guys like a shake before bed and some claim you will even wake up leaner??


WAKE UP LEANER when you drink a shake before bed, that is the most ridiculous thing I have ever heard. I wouldn't eat after 10.


2. With the gear and cycle I have planned, should I try and eat a little dirty to get calories??



Dirty? but arent you trying to stay lean or get leaner? NOT possible while eating dirty.



Mr.X
[email protected]

 

[Manu]

"lol contact me @

[email protected]

i only ask for a 200 dollar "donation" you cant find the knowledge i have anywhere else. you cant do it on your own, so let me help lol yo yo just call me ncPUMPED fool. ive got 2 diets one is for bulking its called STRETCHMARKZ and the otha is DEFLATED for dieting playa, so hit me up"