my diet plan

meal 1 (8am)
4 eggs
2 and half slices low gi brown bread
supplements say whey (25g)
medium banana

meal2 (11am)
supplements sa whey (25g)-I'm at work so what else would be quick and easy to add here?

meal3 (between 2-3pm)
200g grilled steak
toasted on 4slices of low gi brown bread

pre-workout (6pm)
black coffee
50g peanut butter on 2 slices low gi brown bread
and sometimes a banana
pre-workout chemical X

7-9pm gym

post workout shake (9pm)
50g supplements sa whey
45 g dextrose

dinner (10pm)
150g chicken fillet
half plate mixed veggies
20g peanut butter

all this comes out to about 2300-2400 calories according to my fitness pal

my stats
23
159cm
54 kg atm..

my cycle
test cyp -I'm in 5 weeks in.. only picked up 2kg so long.. week 2-3 I was sick and lost about 1kg on that week..

please crit and help tweak my diet if it doesn't look too good..
thank you..

body fat -I estimate it at about 14-15 percent

cardio I do 30min. week medium intensity to try and keep bf from getting to high..

Bud I do want to help but won't you please go and use a calorie calculator to give us your BMR?
Use Karth-mcardle

Also post a pic and let us estimate BF, I find we tend to underestimate our own BF

Then will definitely try to help out...

@Admin or Pyro
Is it not possible for us to put a calorie calculator on the forum? Or a link perhaps?
Thanks Mods

I don't see any complex carbs.. :blink: drop the bread and use either oats rice or potatoes.

my bmr is 1444.4..
so 1444.4 X 1.55 = 2238 which is maintenance
as of yesterday my pre workout meal changed from 2 bread with peanut butter to 100g cooked oats..
any other changes you guys think I can make to improve this?
and in meal2 at 11am.. what else can I add to the whey thats quick and easy?

I have some pics..going to try and cut out the background and post..

pictures were taken first thing this morning before breakfast and after been regular!

smally99 wrote: meal 1 (8am)
4 eggs
2 and half slices low gi brown bread Leave bread and eat oats. I mix 1 cup hard rolled oats with my shake.
supplements say whey (25g)
medium banana

meal2 (11am)
supplements sa whey (25g)-I'm at work so what else would be quick and easy to add here? Peanuts

meal3 (between 2-3pm)
200g grilled steak
toasted on 4slices of low gi brown bread Again, leave bread and eat rice or couscous

pre-workout (6pm)
black coffee
50g peanut butter on 2 slices low gi brown bread Holy shit haha
and sometimes a banana
pre-workout chemical X

7-9pm gym

post workout shake (9pm)
50g supplements sa whey
45 g dextrose

dinner (10pm)
150g chicken fillet
half plate mixed veggies + sweet potato
20g peanut butter

all this comes out to about 2300-2400 calories according to my fitness pal

my stats
23
159cm
54 kg atm..

my cycle
test cyp -I'm in 5 weeks in.. only picked up 2kg so long.. week 2-3 I was sick and lost about 1kg on that week..

please crit and help tweak my diet if it doesn't look too good..
thank you..

How much Cyp are you taking per week?

Tanx will make the changes..

2ml a week.. my week 6 starts this Thursday.. when do I fully start feeling the test..

For me, around week 4 or 5 it starts kicking in. Week 6 or 7 you should feel the full force of it.

2 ml a week is good. How long are you running for?

All pics as relaxed as possible? Post a pic of front and back of legs fully relaxed.

original plan was 12 weeks but if it kicks in late I'll maybe extend to 14 weeks.. I didn't use a any kick start tho...
my pics are relaxed as possible.. but I'll try again for better pics tomorrow morning to see if there's a difference.. but what do you think is my bf according to this pics..back legs I don't think I'll be able to get a picture but I'll try.. will post front legs just now..

hudlim how's your cycle coming alone.. any gain yet?

I can't say until I see your legs

smally99 wrote: hudlim how's your cycle coming alone.. any gain yet?

Cool, yes I think 14 Weeks will be better and then add the Winny in bridge.

Cycle is going well bud. Up 3 KGs and I kept about 7 or 8 from my last cycle.

Finishing the Winny tomorrow. then its just Cyp and Proviron until bridge.

I've been considering Test Prop in my bridge with Winny again. And PCT 2.

yes winny is part of my bridge for 33 days at 30g ed and proviron towards the end aswell..

that's great man.. do you have any pics on the forum to show your before and after shots?

I'm up only 2kg but I'm going to increase calories abit..

No, don't have any up yet. I'll add some sometime.

Yeah, do that. The peanuts work for me and add Tuna too.

Why not 40mg ED for the Winny?
Split 20/20

Just time it so that you end 2 days before starting PCT.

Winny as a kicker killed my Libido but it's coming back as the test starts kicking in. Proviron also helps a great deal. Shit's pricey though.

Tanx..

I'm not sure exactly who but one of the members suggested I do 30ed for 33 days it will end 2-3 days before my pct starts.. I must just go back and recheck all that..
Ya I only ended up getting 85 pills at 25mg tablets.. couldn't afford more..

that sucks!
test is killing me at this moment been single!! I don't know if it's in my head because since week 2 and even when I had my fever in week2 -3 I've been up!

were you eating at a surplus with the winny?

Bud up your calories you in like 100calorie surplus?

Amend your diet with the bread, definitely throw in the sweet potato and try get your calories up to 2800-3000 kcal

I put you at about 10%. Nice and lean and ready for some leg days neh.

hahaha, yeah can just imagine the strain being single and raging :lol:

It's weird. The Cyp gives me flu on injection days. More like sneezing etc. I use Allergex for it.

Yeah, I ate in surplus. I know it's a bit of a waste doing so while using Winny as I won't get all the cut that it could give me but I decided to eat more and use it for the strength gains rather. It does give you a lot of strength.

When it comes to my Bridge I'll cut down on Carbs somewhat to see if I can lean up a bit.

@mason.. yes I'm going to do that.. need the extra food to grow..I've been messing around!

@pyro.. that's some good news for me..never thought I'd be 10 percent even if it's just an estimate..
and also I know my legs need some work? any thread to a good leg workout..
I usually do 6sets squats.. 30-25-20-15-12-10/8.. weights is not so heavy but I increase every set by 5kg and I go deep as possible.
then 4 sets leg press 20-15-12-10 increase weight every set
3 sets leg raise 10-10-10.. then calves and hamstring

@hudlim.. its a drag man.. lucky I don't experience any of that else I would be in bed those days lol!!
when I get to my winny I'll need to come back and see what the guys say it best for me to do at that time..

smally99 wrote: @mason.. yes I'm going to do that.. need the extra food to grow..I've been messing around!

@pyro.. that's some good news for me..never thought I'd be 10 percent even if it's just an estimate..
and also I know my legs need some work? any thread to a good leg workout..
I usually do 6sets squats.. 30-25-20-15-12-10/8.. weights is not so heavy but I increase every set by 5kg and I go deep as possible.
then 4 sets leg press 20-15-12-10 increase weight every set
3 sets leg raise 10-10-10.. then calves and hamstring

@hudlim.. its a drag man.. lucky I don't experience any of that else I would be in bed those days lol!!
when I get to my winny I'll need to come back and see what the guys say it best for me to do at that time..

Bud with regards to leg workout.

I have really been focussed on my legs as I want them to be huuuge.

You will need to do more than that. Remember, leg muscles are bigger than chest muscles and calves are bigger than biceps. Yet guys still put hours of work into chest and biceps and do 3 sets for legs and 2 for calves and then go on to blame genetics for poor calves. :huh:

Here's what I do for legs:

Wednesdays:

Warm-up
1 x set leg extensions (low weight, high rep)
1 x set hammy curl (Low weight, high rep)
4 x sets squats keeping reps (15,12,,10,8/9)
2 x sets leg press Reps (12,10)
2 x sets hack machine reps (12,10)
3 x sets Romanian dead lifts (stiff leg) reps (12 per set)
3 x sets leg extensions (one leg at a time) reps (12 per set)
3 x sets hamstring curls (same as above)
2 x Sets barbell lunges Reps (12 first and usually about 10 last) (per leg)

Saturday

If I'm healed by Saturday, I'll do the following:

3 x Sets squats (lower weight 15 reps)
3 x sets Lunges (same)

Calves

4 x Sets standing calve raises
4 x Sets Leg press (with plates) calve press
3 x Sets Seated Calve raises
4 x Sets Seated (machine) calve press (one leg at a time)
Stairs until I'm totally unable to walk haha :lol:

smally99 wrote: @pyro.. that's some good news for me..never thought I'd be 10 percent even if it's just an estimate..
and also I know my legs need some work? any thread to a good leg workout..
I usually do 6sets squats.. 30-25-20-15-12-10/8.. weights is not so heavy but I increase every set by 5kg and I go deep as possible.
then 4 sets leg press 20-15-12-10 increase weight every set
3 sets leg raise 10-10-10.. then calves and hamstring

Your legs are not responding to the type of stress you are applying. Do you train to negative failure? Have you tried less reps with a lot more weight?

@hudlim.. looks like a hardcore workout..will try it out.. I love the stepper for my calves..

@pyro..yes I've done heavy weight between 12-6reps for 4 sets.. when it's my last 2 sets it just kills my lower back that's y I changed to the lower weight higher reps..
and all of the time I go till failure.. sometimes negative failure..

There's your problem! Not just for legs but for all gains. If your back is getting sore then look for the problem in your form. This is mostly because your upper body dips forward.