WitnessTheFitness Diet and Cycle Log

Hi gents,

It's been a while since I've been on the site but I'm about half way through my cycle and want to share my progress thus far.

Starting weight: 71kg
Current weight: 80kg
Current cycle:
Week 1-9: 150mg PGW Test Prop EOD
Week 1-11: 40mg OralTec Proviron ED
Week 5-9: 40mg OralTec Winstrol ED
Week 9-11: 70mg Anavar ED

I started the cycle on the 30th of September and am currently on week 5.
My diet for the last few weeks has been as follows:

Wake up: Omega 3 and multi-vitamin
Meal 1: 1 cup of rolled oats with cinnamon and stevia, 3 egg whites and a cup of black coffee with 2g L-Carnitine
Meal 2: 200g chicken breast + 1tbsp coconut oil + half an Avo
Meal 3: 30g Biogen Iso-whey + 5g creatine
Meal 4 (pre workout): 200g chicken breast + 1tbsp coconut oil and cup of jasmine rise
Meal 5: 30g Biogen Iso-whey + 50g dextrose + 5g creatine
Meal 6: 200g grilled Texan steak + cup of steamed broccoli
Meal 7: 1 rye bread cracker with 1tbsp unsweetened and unsalted natural peanut butter and fat free cottage cheese

I've been about 85% strict with this diet as lectures sometimes get in the way of a meal but training has been at 110%.
I'm on my first week of the Winstrol and I'm hoping to get my mid-section way more chiseled so I may need some diet tweaks. I was considering a keto but with exams coming up next week I feel that my brain might need the glucose.




Current:










My biggest improvement has been my legs and I'll post a picture of them soon.
Any advice regarding tapering my waistline and bringing the "finger-like-projections" of my obliques out will be appreciated.

Hey bud! F-ing good progress! looking good. Whats your height btw? My next cycle is almost identical to yours. What cycle number is this?

-If you are planning on running winny for 4 weeks and 3 weeks Var following I hope to god you aren't consuming any alcohol and that you have a good liver support supp.

Thanks bro, appreciate it. I'm 1.74 and this is my third cycle. Previous cycles were similar but ran the prop at 100mg EOD.
I don't drink whatsoever and haven't got any milk thistle yet because apparently it inhibits gains.
I'm running the Var as a bridge until I start PCT protocol 2 at which point I'll be sure to get liver support on hand.

I find the combination of essential and milk thistle to be a good combination for liver support. Milk thistle does inhibit gains to certain degree, but Im willing to guarantee that you wouldn't notice difference in gains whether taking it or not. If you are worried about milk thistle effecting gains then get yourself some essential. I use milk thistle throughout my cycles, Ive never noticed it pulling me down.

Sweet, I'll definitely make a plan to get my hands on it ASAP then. I'm not too worried about it affecting gains all that much as I'm quite happy with the weight I've picked up. My idea now is just to do some tweaking: bring out the striations in the quads, get some volume on the upper chest and then to drop bf and taper the waistline.
I've changed my training split for the next 4 weeks where I'm working chest and legs twice a week. I've been a bit lazy with training abs but if I can get the diet spot on I'm sure the winny will do the rest.

This was my condition after the previous cycle, however I ran clen during that cycle and managed to get down to 6% BF.




I have no intention to run clen during this cycle because I don't need the sides during exam time. However, I'm hoping one of the gurus out there can give me some tips on how to drop some more BF and get my mid-section looking somewhat like this:

Have some karma for your commitment to our lifestyle and the results so far. +1

Okay so I've decided that I'm going to attempt to do a keto diet while on the winstrol to see how lean I can get.

Using current weight of 80kg and a guesstimate of 10% BF my lean body mass is 72kg and my maintenance cals are about 3100.

I'm going to drop this to 2700 and split my macros as such:
Protein - 180g
Carbs - 25g
Fat - 210g

I'm going to do this for 2 weeks and then have a carb-up starting on the friday lasting until saturday.
2 hours before my workout on Friday I'll have some fruits like bananas and then in that 24 hour carb-up period I'll split my macros as such:
Protein - 180g
Carbs - 720g (10g per kg lean mass)
Fat - > 72g

I don't have a calorie counter but I came up with this so far. If someone would mind having a look at it and just let me know where I need to make changes that would be appreciated.

Meal 1: 4 egg whites, 4 whole eggs + 1tbsp coconut oil
Meal 2: 30g Biogen Iso-whey
Meal 3: 200g chicken breast, 1tbsp coconut oil + half cup of almonds
Meal 4: 30g Biogen Iso-whey
Meal 5: 200g white fish/can of tuna + 1tbsp olive oil + half avo
Meal 6: 200g ostrich mince + cup of steamed broccoli
Meal 7: 30g Biogen Iso-whey + 1tbsp natural peanut butter + fat free cottage cheese + half cup of almonds

Keto on cycle is bad m'kay. Only if you are doing contest prep should you do that. You are going to lose all your gains the second those steroids are out of your body. Rather up your training intensity and tweak your cals and carbs a bit down.

Keep dieting, get even leaner and your mid section will show the way you want it to. I train abs 2-3 times a week ON cycle and once a week off cycle. I love training anything when on cycle, juice is great motivation

Looking good bro ! +1

Wow - Looking solid!

Lus the mince in meal 6, make it steak. Can't trust our mince

CHAPEL wrote: Lus the mince in meal 6, make it steak. Can't trust our mince

Donkey meat is still good meat, LOL

WitnessTheFitness wrote: Okay so I've decided that I'm going to attempt to do a keto diet while on the winstrol to see how lean I can get.

Using current weight of 80kg and a guesstimate of 10% BF my lean body mass is 72kg and my maintenance cals are about 3100.

I'm going to drop this to 2700 and split my macros as such:
Protein - 180g
Carbs - 25g
Fat - 210g

I'm going to do this for 2 weeks and then have a carb-up starting on the friday lasting until saturday.
2 hours before my workout on Friday I'll have some fruits like bananas and then in that 24 hour carb-up period I'll split my macros as such:
Protein - 180g
Carbs - 720g (10g per kg lean mass)
Fat - > 72g

I don't have a calorie counter but I came up with this so far. If someone would mind having a look at it and just let me know where I need to make changes that would be appreciated.

Meal 1: 4 egg whites, 4 whole eggs + 1tbsp coconut oil
Meal 2: 30g Biogen Iso-whey
Meal 3: 200g chicken breast, 1tbsp coconut oil + half cup of almonds
Meal 4: 30g Biogen Iso-whey
Meal 5: 200g white fish/can of tuna + 1tbsp olive oil + half avo
Meal 6: 200g ostrich mince + cup of steamed broccoli
Meal 7: 30g Biogen Iso-whey + 1tbsp natural peanut butter + fat free cottage cheese + half cup of almonds

ummm bud your carbs will be higher than 25g if you are using biogen isowhe and almonds and cottage cheese.

there is no point in going on keto to drop body fat here. why not just get smart and drop some calories from protein? calories are calories at the end of the day, the lower they are the more fat you are going to loose.

lets go for this example.

joe average is dieting on 300g of protein,300g of carbs and 50g of fat to give him roughly 3000 calories, this is maintaince for him at 85kgs lean body mass. now he can either do 1 of 2 things. drop over all calories from all food sources, or he can drop calories from 1 of the food types he is eating. if he drops 500 calories, he is going to result in fat loss.so if he needs to have 2500 calories he can drop his protein down to 240g, carbs down to 240g and fats can stay at 50g. or he can drop his protein down to 180g(2g per kg) and keep his carbs at 300g and fats at 50g. or he can keep his protein at 300g drop his carbs down to 180g and his fats at 50g. whats going to be more benefitial? well if u drop the carbs down you will get a faster weight loss,but does that really mean a faster fat loss? not really! your glycogen stores will deplete quicker resulting in a higher water loss, but with that goes your stamina and energy to train as well as muscle fullness. calories at the end of the day are still calories, be it from protein,carbs or fats. so dropping calories from 1 of the 3 or 2 of the 3 or all of the 3 will still result in fat loss. yes the balance of the macro nutrients can make a massive difference in terms of weight loss but here is the question i pose. does going into a ketogenic diet of 2500 calories or going into a low calorie diet result in a faster or better fat loss? answer is no! the difference will result in weight but not essentially fat! if i was u i would change the food sources around, for 1 get rid of texan steak,first off its old meat that has been marinaded and vacuum sealed in order to keep it fresh for resale, rather go and get decent quality steak from your butcher and cut off the fat, this will result in lower calories. you can also play around with your macronutrient balances after fat loss stops a little. if u are doing 30% protein,50% carbs and 20% fats and fat loss slows, then do 50% protein,30% carbs and 20% fats for a couple days and then revert back to the higher carb balance to trick the body. your body will really not care if you are eating 2000 calories from protein, or 2000 calories from carbs or 2000 calories from plain fat,yes protein and fats only diet will result in better weight loss, but does that result to better fat loss? not really. if you are worried about weight loss,i can get u to drop 30kgs in a day! chop off your arm and leg,take some diuretics and hey presto, 30kgs in a day! if you want to loose fat then thats a different story.

WitnessTheFitness wrote: Wake up: Omega 3 and multi-vitamin
Meal 1: 1 cup of rolled oats with cinnamon and stevia, 3 egg whites and a cup of black coffee with 2g L-Carnitine
Meal 2: 200g chicken breast + 1tbsp coconut oil + half an Avo
Meal 3: 30g Biogen Iso-whey + 5g creatine
Meal 4 (pre workout): 200g chicken breast + 1tbsp coconut oil and cup of jasmine rise
Meal 5: 30g Biogen Iso-whey + 50g dextrose + 5g creatine
Meal 6: 200g grilled Texan steak + cup of steamed broccoli
Meal 7: 1 rye bread cracker with 1tbsp unsweetened and unsalted natural peanut butter and fat free cottage cheese

why not drop small things, first off, take out 50g of chicken from each meal, cut your steak down to 150g of steak but use fillet not texan,drop the coconut oil from the meal 4. also maybe drop the biogen whey and use a better brand than biogen, biogen is made by usn, usn doesnt only use whey protein in there shakes they actually use procream which has a high fat and high lactose content. so if you look at the back of the tub and if the nutritional values differ by more than 1 or 2g from 80g of protein.10g of carbs and 6g of fat per 100g then ditch it. if biogen really has a whey isolate like they are trying to sell as iso-whey there would be 90g of protein 2-3g of carbs and 2-3g of fat per 100g! i bet u right now there is no where near that in Biogen Iso-whey. look at the ingredients on the tub,the first ingredient listed is the highest amount of ingredient per product. if it isnt whey isolate,then u are getting dooped by marketing and advertising!

DJ wrote: why not drop small things, first off, take out 50g of chicken from each meal, cut your steak down to 150g of steak but use fillet not texan,drop the coconut oil from the meal 4. also maybe drop the biogen whey and use a better brand than biogen, biogen is made by usn, usn doesnt only use whey protein in there shakes they actually use procream which has a high fat and high lactose content. so if you look at the back of the tub and if the nutritional values differ by more than 1 or 2g from 80g of protein.10g of carbs and 6g of fat per 100g then ditch it. if biogen really has a whey isolate like they are trying to sell as iso-whey there would be 90g of protein 2-3g of carbs and 2-3g of fat per 100g! i bet u right now there is no where near that in Biogen Iso-whey. look at the ingredients on the tub,the first ingredient listed is the highest amount of ingredient per product. if it isnt whey isolate,then u are getting dooped by marketing and advertising!

Thanks for getting back to me DJ! Here is the nutritional info for the "new" Biogen Iso-whey:



I have a few questions which I'm hoping you could help me out with.

How should I be splitting my macros during this phase of my cycle while I'm on the winstrol? A mate suggested that I should be cycling my carbs for the next 4 weeks; dropping carbs by 50% for 3 days and then increasing again by 50% for 2 days.

And is there a more effective method in counting my calories as opposed to MyFitnessPal - I feel that it's not as accurate as I would have hoped it to be.