I’m interested in seeing this nutrition plan too. My stats are different than @Johnbu1981, but any information I can read to help improve my nutrition is great and appreciated.
Appreciate your willingness to help, the more knowledge the better. I have started to add some carbs in this week, mostly just fruit and berries in the morning and oddly enough I’m down a few lbs, might be due to water retention not sure, but mirror seems to be looking better.
Not sure on what GHRH # my doctor used, ill have to update when I get the rx later next week. I know it was a blend of GHRH-something, sermorelin, and something else also. Doc said injections will be twice a day, and did mention no food 90 minutes before or after shot. I’ll probably just start skipping breakfast so I can inject in the AM and then before bed, and I’ll be using the same insulin needles I use to inject HCG.
Looking forward to see what’s going to happen! I think I’m having success losing right now due to the increased cardio, which is because of the deca which now allows me to push through regular knee soreness instead of sharp pain.
Seems like I will be on a lot of stuff, TRT/Deca/HCG and now peptides but I’m determined to finally look good by next summer!
Ok so here’s the approach I personally took to fat loss, but adapted to your stats…
Based on the info you gave me I’m estimating that your TDEE (Total daily energy expenditure) is roughly 2850 calories. This is more or less the number of calories your body needs each day for maintenance. In order to loose fat you are going to consume 500 calories less daily for a 3500 calorie weekly defect which equates to about 1lb of fat loss per week. This can defiantly be accelerated by the AAS and peptides.
I would start with a 40/40/20 split to start with which comes out to the following macros.
240 grams of protein
240 grams of carbs
50 grams of fat
I rounded a little bit for simplicity sake.
I feel that a lot of people really over complicate nutrition so I’ll try to give you a few simple rules.
- Eat 6 to 7 smaller meals per day
- Always consume at least 1 gram of protein per lb of body weight
- Avoid anything with added sugar
- Consume your carbs in the morning and on either side of your workout
- Track your weight daily, but then average it for the week so you can see whats really happening. If your like me you can fluctuate a lot from day to day.
Here’s what a typical day would look like for me in a cutting phase based on your stats.
Calorie Goal 2350
240 grams protein
240 grams carbs
50 grams fat
Breakfast 7:30 am - (63 carbs, 43 protein, 18 fat)
2 whole eggs
1/3 cup liquid egg whites
2 slices uncured turkey bacon
2 packages instant oatmeal
1 slice whole wheat toast (dry)
4 strawberries
Morning Shake 10:00 am (9 carbs, 30 protein, 5 fat)
1 scoop Gold Standard Whey Protein Isolate Chocolate Flavor
2 scoops powdered peanut butter
1 cup unsweetened vanilla almond milk
squirt of stevia
Lunch 1 12:00 pm (61 carbs, 43 protein, 6 fat)
6 oz chicken breast
1 cup brown rice
2 cups broccoli
Workout in between two carb meals
Lunch 2 2:00 pm (59 carbs, 45 protein, 6 fat)
6 oz chicken breast
1 cup cooked whole wheat linguini (2oz uncooked)
4 tbsp no sugar added tomato sauce
2 cups green beans
Afternoon Snack 4:30 pm (22 carbs, 0 protein, 0 fat)
Apple
Dinner 7:00 pm (16 carbs, 48 protein, 6.5 fat)
1 cup iceberg lettuce
1 cup baby spinach
1/4 cup cut up cucumber
1/4 cup cut up zucchini
1/2 cup chopped broccoli
8 oz chicken breast
4 tbsp fat free Italian dressing
Pre-Bedtime Shake 9:30 pm (15 carbs, 30 protein, 5 fat)
1 scoop gold standard casein protein
2 scoops powdered peanut butter
1/4 packet sugar free pudding mix (Cheesecake is my fav)
2 cups unsweetened vanilla almond milk
2 squirts liquid stevia
Blend with ice
Top with fat free whipped topping
Daily Total:
245 carbs
239 grams protein
46.5 fat
You could always swap out chicken with turkey or fish. If you like beef just watch the fat content especially with steak as it can get up their pretty quick. For starchy carbs my staples are brown rice, whole wheat pasta, whole wheat bread, oatmeal, red potatoes, and sweet potatoes. Most tomato products have a no sugar added version and that helps a lot as well.
Anyways I hope this was helpful, and keep me posted on your progress. Post some pics so we can see where your at.
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Thanks for that info! Will be very tough for me to stick to a seven meal a day plan due to work business lunches, etc, but I will try! I also agree I need to get over my fear of carbs.
Just started the peptides today as well…I’m on .2 ml’s twice a day, and the peptides are GHRP-2 / GHRP-6 Sermorelin Acetate. I just went and picked them up today, so will learn more when I meet with my doctor on Friday and also will find out my IGF levels.
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What’s the strength. Mine is 1mg/ml, so when I take .5 cc I’m taking a 500mcg dose. Looks like she might have you on 200mcg both morning and night. Let me know. Also if hunger becomes an issue have her take out the ghrp6. Best of luck man!
I received two 30 days doses, one of which was premixed for me. Looks like it’s 3ml of peptides mixed with 6ml bacteriosteric water.
And talk about hunger OMG I just went of the rails bad!!! Might have to just take a dose at night before bed because that was worse than weed munchies! I’ll have to ask if I can just double the dose at night.
Too bad since I just bought a 60 day supply…
I only have GHRP 2 in my blend and don’t have that issue. Stomach gurgles for a few minutes after injection but that’s about it.
Anyone know the answer to this? I know that DECA increases nitrogen retention which will allow for more protein synthesis… With that said how much protein would be optimal on cycle? I have 200 usually and have upped it to 250, but should I go higher? I’m confused because I’ve always kept protein higher during cuts and a little lower when mass building, but I’ve never bulked while on a blast amd this is also my first go round with DECA. Thoughts??!
End of week 4 Oct 4th
Weight 173.8
BF calipers: Chest 2mm, Belly 5.5mm, Quad 4mm
BP 132/79
RHR 80
So I’m 1/4 of the way through my first blast. I never thought I’d say it, but I’m really tired of eating. I can’t believe my body is burning everything I’m giving it. Granted it’s all clean food, but man it’s a lot. Oh well, 12 more weeks.
The scale is up another pound, so 6 in total. Not bad for four weeks I suppose. So far I’m staying lean. My BF actually has dropped a little since I started. I don’t feel like it has by looking in the mirror, but the calipers show thinner skin folds.
My blood pressure is a little higher, but pretty marginally. My only negative so far is that I just feel like my body is running at 120%. I can feel my heart beating at times strongly, and kind of like I’m slightly out of breath. Nothing extreme, but noticeable.
Overall good progress. I’ll be most excited when and if I see over 180 in the morning one of these weeks.
That’s it for this week
You’re just now getting to the point where your gear should kick and then the magic happens. Can’t wait to see the progress in the next month.
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Midway through week 5 and decided to do a drop-set day for shoulders… I do believe the test and deca are kicking in! I was able to push through everything and quite simply had the best session in a long time. Was 174 this morning so still slowly gaining. Excited for the next two months.
Besides lifting great, I feel great! I’ve got lots of energy during the day and sleep like a baby at night. I’ve been making sure to get a full 8 hours everyday. Just like the last time I did a smaller blast of test only, my libido is getting annoying. Don’t get me wrong my wife and I have sex 3-5 times a week, but I can’t let myself think about it wothout getting a chub lol. Oh well it’s not really a problem I suppose.
Got a great shoulder pump today!
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Nice work brother 
looking good
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Thanks man! Somewhere up in the log I had asked you if you might have any insight on why my HDL and LDL would have dropped when I really cleaned up my diet to prep for the blast which makes sense but my tryglicerides almost doubled from 80-150 or so. Could you peek at the labs posted up above. I’d appreciate it! Thanks again
@jackolee hey man I’m sorry I missed the question !
Did you increase your carbs? Were you pretty hypercaloric? I would look there first for sure. Have you had your thyroid checked as well?
I had thyroid looked at a few months back and everything was within range. Here’s the simple breakdown of last years diet. Did a pretty dirty bulk eating what I wanted 9/17-12/17. Did my shot at keto 1/18-4/18. Dropped the fat I wanted but hated it. Also my cholesterol went up to like 230. Don’t remember the HDL/LDL split. Tryglicerider were like 80. 4/18-7/18 enjoyed the beach bod, ate what I wanted and drank too much. I definately was hypercaloric in this timeframe. 7/18-9/18 Ate 2000 calories daily at 40% carbs 40% protein and 20% fat. Almost no sugar and drank maybe twice. Did this to get as lean as possible to prep for the blast that I started on 9/7/118. The change in cholesterol and triglycerides was from 7/11/18-9/7/19. I expected the overall cholesterol drop but was just surprised by the triglyceride increase. I’ll see if I still have the labs from 7/11
A super generic way to look at tris is to think of them as stores extra cals.
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Actually looks like last time they checked thyroid was January so probably not much help but here it is for what it’s worth.
Yea it looks fine. Some of the quacks here will tell you we all need TSH around 1 which is horeshit. Your labs look great man. Keep killing it.
Ok I’ll do some reading up on it as well. I’m about a year into this journey and am trying to just be a sponge. Appreciate the help. Now to go eat again lol. I’m determined to make it to 185 and lean.
You’ve got this man.
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