Rhinos diet and cycle log

Hey guys I need some help.
I've been cutting but want to start a lean bulk cycle I'm planning on teste at 640mg a week for 12 weeks with npp at 300 a week for 10 weeks. I'm not going to front load because I'd like to feel the npp having only done test in the past i was thinking of adding Var at week 10 whene I stop the npp and run it at 80mg a day up until pct. that way I can start cutting from week 10? So that's like 6weeks of var.
Ill run HCG,adex and caber biweekly and do pct 3.
That sound good to you lads?

I'm 33,183cm,91kg empty first thing and bf about 10? Ill post pics.

Currently my diet is:


M


My current diet.

Meal1-2whole eggs 4 egg whites and a cup of mushrooms
Meal2-200g chicken,cup veg,table spoon olive oil
Meal3-200g chicken,half cup rice,cup veg
Pre and deur in workout-40g crea mass,20g bcaa,20g dextrose,10g glutamine
Meal4-50g whey,half cup oats
Meal5-250g steak or lean mice,200g potatoes,1cup veg,table spoon olive oil
Meal6-50g whey, 100g berries.

I don't even no what cals I'm on I've been doing cardio 30min 7 days a week so I don't no if I'm on maintenance or below?

Firstly I have to up the cals to build but not blow up and secondly I need to start training first thing in the morning so I need to change the meals around.
I can have my pre workout first thing then add a post workout shake and maybe penutbutter in place of berries with meal 6? I need HELP please, i always left my diet up to DJ and now I no very little about cals I guess I need more carbs?

Oh and ill double up the teste to 1.2g the first week

Solid base to work from. I would definitely consider pinning NPP 3 x a week for a lean muscle bulk.

Your cycle looks good to go, but why do a cycle NPP only to feel the effect of the substance rather than making the most from it ? You know how your body reacts to test, so you should know what NPP does

But ill be doing teste with the npp just not taking an oral front load? Ill up the dose of test for week 1 and 2 to get plasma levels there quicker.
I was just thinking that I'd like to feel the npp and how quick it kicks for me

Yes i know, everything you doing is perfect, you can pin it the way you planned it, i just suggest NPP @ 1ml (150mg) x 3 times a week.

My hormones and temper goes to shit with pinning twice a week on prop esters. See what yours does and respond accordingly.

Rhino wrote:
My current diet.

Meal1-2whole eggs 4 egg whites and a cup of mushrooms
Meal2-200g chicken,cup veg,table spoon olive oil
Meal3-200g chicken,half cup rice,cup veg
Pre and deur in workout-40g crea mass,20g bcaa,20g dextrose,10g glutamine
Meal4-50g whey,half cup oats
Meal5-250g steak or lean mice,200g potatoes,1cup veg,table spoon olive oil
Meal6-50g whey, 100g berries.

Add in carbs to meal 1 as you want to replenish glycogen in the morning.

Bit confused by your pre and post workout meals and shake. Make meal 3 your pre workout meal(just add some more rice)

Post workout shake you want whey and dextrose- around 50g of each.

Then meal 4 needs to become a solid meal so change the whey to tuna and eggs or something similar.

The rest looks fine. But to get the macros right you will need to workout your calories atleast once so you have a baseline to start from and adjust from there.

May the gains be plentiful:D

You look good bro you can be proud! About 10% bf yeah.

Thanks Gents

Ok so I'm going to sit down with this guy I did some work for (Hilton Preen) he's a bit of a chop but he said he'll do my BF and work out what my maintenance cals should be for me tomorrow .
How many cals do you guys recon you need to eat over maintenance to grow but not gain to much fat, 250? He's a bit of an old school Bodybuilder who believes in bulking like a bloon so I no he'll give me some crazy lee priest figure.

That depends on alot of factors like how your body handles carbs, training intensity, how much cardio you are doing ec

250 is a bit low though. Start at a 500cal surplus.

Your BMR is 1914cals so to bulk about 3400 cals.

Ok so I went to go and see that Hilton Preen... What I chop
Firstly he doesn't believe in the concept of a lean bulk and wants me to go on Tren... And eat 4300 cals.WTF

So I was thinking

Pre workout drink-40gcrea mass,20g bcaa,10g glutamine,20g dextrose,200mg caffeine
Post workout -50g whey,40g dextrose,
Meal1-cup oats,2whole eggs,6egg whites
Meal2-200g chicken,1cup rice,1cup veg
Meal3 200g chicken,1cup veg 1tbl spoon olive oil
Meal4-250g lean mince,300g potatoes,1cup veg,1tbl spoon olive oil
Meal5-50g whey 1tbl spoon penutbutter

What do you guys think am I on the right track? Am I close to 3400 cals

Thanks I really appreciate any help you can give me

Would still do a solid meal pre workout. But thats just me.

If it wasn't for this site I would probably listened to people like that in the past...

I'm just worried about training straight away on a full stomach? Ill be bloated and surely the dextrose and bcaa would get me through?
Wouldn't the carbs from the oats only be digested after I've trained anyway?

I agree with progressive.. Some oats,raisans and a banana will do good pre-workout.. If u feel bloated just cut the amounts abit till you comfortable..

If you cant manage a meal an hour before training then yes rather stick to the pre workout you have.

I found that eating a solid meal before training makes me too full and bloated and then I am not awake and alert during training. Solid meals are always slightly better but not a MUST. If you find that a shake is better for you pre workout then srick to the shake. You do eat all the other meals as whole meals so no problem.

Don't mean to be a pain in the ass. But can anyone tell me what cals that diet works out at?

Use MyFitnessPal, then just enter the foods as they are and it will show you all the macro breakdowns and calories.

Thanks pyro

If I do it like this

Pre workout my concoction
Post 50g whey 50g vitargo
Meal1-2eggs,4egg whites,1cup oats
Meal2-250g chicken,1.5cups basmati
Meal3-250g chicken,1cup veg, 1table spoon olive oil
Meal4-250g lean mince,400g potatoes,1cup veg,1tbl spoon olive oil
Meal5-50gwhey, 2table spoons peanut butter

I come out with 3498 cals
Protein 352
Carbs 322
Fats 79

Ill obviously be taking my Omega aswel

And that doesn't take the odd cup of coffe into account

What do you recon

The cals, carbs and fats are right, but remember that protein count there adds ALL the protein even from for example potatoes, so that´s not the amount of pure protein you are getting. If MyFitnessPal says 3500 cals then it is so. Do you want critique on that diet or is it just an example?

Thanks
I'd like crit i want to get it right.

Rhino wrote: Thanks pyro

If I do it like this

Pre workout my concoction Do tell?
Post 50g whey isolate 50g vitargo
Meal1-2eggs,4egg whites,1cup oats 6-8 egg whites
Meal2-250g chicken,1.5cups basmati
Meal3-250g chicken,1cup veg, 1table spoon olive oil
Meal4-250g lean mince,400g potatoes,1cup veg,1tbl spoon olive oil
Meal5-50gwhey, 2table spoons peanut butter

I come out with 3498 cals
Protein 352
Carbs 322
Fats 79

Ill obviously be taking my Omega aswel

And that doesn't take the odd cup of coffe into account

What do you recon

Diet is okay bud nothing wrong with it. Switch meal 4 and meal 1 around. Coffee pure doesn't have calories hey.

Plenty of carbs hey so keep tweaking that diet until you find your sweet spot. Watch out for bloat!

Thanks. My pre workout is 20gdextrose,10g glutamine,20g bcaa,40g crea mass

You recon it's to many carbs?