Diet check! Advice.

Started a test and primo course a week ago.
500 mg test e per week 1-12
400mg primo per week 1-12
And anavar week 8-16

Stats 31 yrs, 110 kgs and 19%
Want to loose the fat, so have work out diet as follows,
6:30 cup rolled oats skim milk, 100%whey protein
9:30 100% whey protein and 2 tsp peanut butter
11:30 cardio high resistance low intensity heart beat 135-145
12:30 200 g chicken breast cup brown wild rice and a cup green leaf salad.
Per work out bad boy creatine load
13:00 weight training 45 min two different muscle groups mon-fri cardio only sat
Post work out bad boy glyco reload
15:30 100%whey and coconut oil
16:30 200g chicken broccoli, green beans and baby potatoes with skin
21:30 100% whey protein and coconut oil
Total calories including pre and post drinks
Total 2628 cal

Taking vit- ciplaton, zinc, mag, omega 3 and 6 and chromium
Gonna start Hcg next week at 250 iu mon and Thursday.

All based on my BMR at 3121

From week 8 I will substitute whey with egg whites
Thanks

How did you work out your total cals for the diet bud?

My wife is personal trainer and sports nutricienist, she has cal chart.
Why?

Some times people only take the source nutrients and disregard the other nutrients. Like for example people would take 200g chicken for 50g protein, but they forget the other calories of the food because they contain some fat as well. I will crit your diet in a moment..

Here is my diet to the cal.

I need specific weights for the foods and also the specific brands and products you are using. For example when you say 100% whey protein, is it 30g Evox Whey or 60g USN Whey?

Add: I am gonna take a flyer here and say your diet was done by a person working for Badboy?

No I worked out my diet according to what I perceived as correct, I am a week in and decided after reading many posts to have it criticized here- I am using Usn products.
Rolled oats is made by healthy stuff
50 grams dry
Rice- natures tactic brown and wild rice
Cooked 135 gram of above rice
Tuna - woolworths 120 g drained light meat tuna
Woolworths chicken fillets 200 g
Yum yum peanut butter" no added sugar"
30 g
Absolute organics- virgin and organic coconut oil
Spar green beans
1cup
Van Rensburg boerdery- sweet potato
150 g
Everything measure with scale.
If you need more let me know
I use Vital vits

The peanut butter has too many carbs you will need to find something else unfortunately bud. The rest is fine and I would Definately move away from USN. Their products contain little protein and lots of cheap ass filler carbs. Try SSN or Evox or the best is BSSA. Good that you are weighing all your food.

Regarding your cycle, I would suggest stopping it immediately while you still can. You are gonna waste what I assume to be a perfectly good first or second cycle. Your bodyfat is too high. Also those compounds are extremely anabolic, so then you need a bulking diet to go with it not a fat loss diet. For now all you need is a great diet and good training with cardio and you will get all the results you want.

Herbst wrote: Started a test and primo course a week ago.
500 mg test e per week 1-12
400mg primo per week 1-12
And anavar week 8-16

Stats 31 yrs, 110 kgs and 19%
Want to loose the fat, so have work out diet as follows,
6:30 cup rolled oats skim milk, 100%whey protein
9:30 100% whey protein and 2 tsp peanut butter
11:30 cardio high resistance low intensity heart beat Up to 170bpm. The more cals you burn the better
12:30 200 g chicken breast cup brown wild rice and a cup green leaf salad.
Per work out bad boy creatine load Leave the crappy shake and replace with whole foods, like pasta
13:00 weight training 45 min two different muscle groups mon-fri cardio only sat
Post work out bad boy glyco reload Leave shake and only have whey here.
NB!!! Post workout meal: Lots of carbs and some protein
15:30 100%whey and coconut oil
16:30 200g chicken broccoli, green beans and baby potatoes with skin No more carbs.
21:30 100% whey protein and coconut oil
Total calories including pre and post drink
Total 2628 cal

Taking vit- ciplaton, zinc, mag, omega 3 and 6 and chromium
Gonna start Hcg next week at 250 iu mon and Thursday. Leave the cycle and leave the HCG for better opportunities coming in future

All based on my BMR at 3121 This is too high.

From week 8 I will substitute whey with egg whites Yes Definately whole foods over shakes
Thanks

All in all I would say you created a pretty good diet and you can be proud. Very important is the eating around workout times. Have a look inside the brackets for suggestions. Also how or where did you measure your BF? It sounds far off unless you have a shitload of muscle on that frame of yours.

I will have bf checked again,
Last year I did course of test e, primo, anavar and masteron.
Starred out at 118kgs with bf @ +- 25%, did course of 12 weeks on similar diet with less carbs and the results were as follows.
Weighed around 94 kg with bf of around 12%
This was done at end of the course.
I have a big frame, gym on off for last 6 years but trained nicely for about two years and then fell off wagon from December.

Just wanna thank you for you help on this, I am sure the results will be even better than last year.
Thanks again bud, I will also change brand of whey. I used SSN last year and it was great.

It's a pleasure my dude. Remember to tell your friends!

Hi pyro,

I have started course as discussed,
I am pinning on a mon - Thursday as follows
1ml primo 200mg/ml and testoviron 1ml test e 250 mg/ml
Monday was start of week 3 I started Hcg @ 250 iu on the same days as pinning.
My diet I have changed and have added the change of shake from USN TO SPS ISO PRO.
Just to recap , I will continue primo to week 10 and test to week 12, I will bridge with anavar at 80 mg per day from week 8 to week 16( do I also take on say and Sunday)
Pct 2
Here is my diet, sorry to ask again for crit but I'd rather get answers.
6:30 cup rolled oats skim milk, Sps isopro whey protein, banana and green apple
9:30 SPS isopro whey protein and tsp coconut oil
11:30 cardio high resistance low intensity heart beat 144-155
12:30 100 g tuna cup brown wild rice and green apple
13:00 weights
Post work out SPS isopro whey and bcaa tsp
15:30 SPS isopro whey and coconut oil
16:30 180g chicken, broccoli, green beans
21:30 Usn IGF whey protein and coconut oil
Total calories including pre and post drinks
Total 2267 cal

I am also using arimidex mon evening and Thursday at .25

You need LOTS more carbs on cycle my dude. On cycle you should be eating every meal protein and carbs and then your last meal or two before bed is protein and fats.

Very NB!!! Post workout shake: Dextrose and Protein Iso (nice one on the SSN)
Post workout meal: Protein and a brick shithouse of carbs. Also you will need a LOT more calories if you want to add muscle. Remember you are on cycle my man your body will use every calorie you give it and ask for more.

Maybe add cup of wholewheat pasta to my whey protein at my 15:30 meal, and then no carbs after this.
You guys are awesome the help is great.

Try to eat carbs instead of fats with all meals before your workout and then the one after with pasta. Then for the rest of the day you can do the fats thing- this is okay. Apologies for back peddling from my previous posts I did not realise you wanted to eat like this on cycle.

Your USN before bed has got to go. Cheap carb fillers before bed? Ooooo a e!

Thanks pyro,

Ok point taken you not to keen on USN, ill scrap it totally!!!

Herbst wrote: I will have bf checked again,
Last year I did course of test e, primo, anavar and masteron.
Starred out at 118kgs with bf @ +- 25%, did course of 12 weeks on similar diet with less carbs and the results were as follows.
Weighed around 94 kg with bf of around 12%
This was done at end of the course.
I have a big frame, gym on off for last 6 years but trained nicely for about two years and then fell off wagon from December.

You need to get your BF checked properly bro according to those stats you actually lost muscle on you last cycle? Without knowing what your lbm is you won't get your cals spot on.

Yeah, pyro cleared that up for me, hoping things go well this time around.
Will keep asking questions and post results.

Sorry rhino just quickly, I am looking for an athletic build not the full bodybuilding look, so my diet will seem to have less carbs than others. But lets hope all goes well.

Cool. The way to do it is run a cycle log with pics and stuff I'm doing it and I find it helps motivate me plus the guys are always good with motivation and some tough love if you start loosing your way

Good luck Bro

I will go check your progress, shot man for the help you have motivated me again man. Sometimes just feel like the road to perfecting this diet shit for specific goals differ from one chap to the next. So you are right about the process.

Trust me I feel your pain fine tuning a diet is a pain in the ass and constantly needs adjusting. But with help from the lads you get there.

Bud I have a lot of fat to shed, your pics look good bud- great base as was said, the look you have now is probably what I want but I will have that at around 94 kgs but I am 192cm tall. But I'm not to stress I have muscular natural build. Will be checking out your progress. Thanks again for the input, really appreciate it.