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(Forum for members to discuss dieting information)

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  1. #1
    Moderator dialtone's Avatar
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    Default Dtone's Complete 12 wk Advanced Cutting Regimen
    Notes:
    This weight loss regimen is intended for the advanced dieter. The dieter should be preferably under 16% bf, (18% bf at the very most) before beginning this. It is very condensed and gets more and more challenging every week.

    The hardest part about dieting is avoiding plateaus. With this regimen; you don***8217;t give your body a chance to adapt so the weight loss is always maximal and consistent. I have put this together mostly by myself throughout my dieting experiences over the years, but also with some help from others. This is exactly what I did this year to lose 30lbs in 10 wks (I***8217;ve got 2 more left).

    The AAS portion is not necessary if you are natural, but it certainly helps. Please feel free to add or make comments on any aspect. This is strictly what I do and I***8217;m not saying that other people***8217;s ways don***8217;t work or are less effective. This just works great for me so I thought I***8217;d share. I***8217;m sure someone is going to ask the foods I ate, which I will add later. I***8217;m also sure there will be some mistakes that I will proofread and edit later.

    *I did not take anavar or Human Chorionic Gonadotropin (HCG) throughout but will in the future. I also wait to bring in masteron and l-arginine until I am fairly lean so I can better notice their effects.


    * Cardio should be steady state and only moderately intense. You should be able to carry on a conversation fairly well while doing cardio.

    *****CHEAT MEALS - ONE MEAL PER WEEK! NO HOLDING BACK, EAT WHATEVER YOU WANT! JUST MAKE SURE ITS WITHIN A ONE HOUR AND RICH IN CARBS!*******

    *No alcohol, even on cheats and no eating out, except on cheats. Snacking should consist of green vegetables (celery, broccoli, lettuce, spinach, asparagus, onions, green bell peppers) and diet soft drinks until the last wk.
    AND NO SLIPPING UP!

    Supplements:
    CLA - 4g ed
    Fish Oil ***8211; 4g ed
    rALA before each meal
    *l ***8211; carnitine (optional)
    *yohimbine hcl 10-20mg ed (optional)
    Glutamine ***8211; 10g ed
    Creatine- 5g ed
    BCAA ***8211; 5g ed


    Week 1:
    Cardio ***8211; 30 min am; 5 days/wk
    Meal 1 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 3 (15g carb each) rice cakes, 6 oz chicken
    Meal 3 ***8211; 1 small sweet potato, 6 oz 96/4 extra lean beef
    Meal 4 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
    Meal 5 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 6 ***8211; 8 oz. lean beef, 1 cup broccoli
    Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water

    AAS :
    Test prop 100mg eod
    T3 25 mcg ed
    AI of choice

    Week 2:
    Cardio ***8211; 40 mins am; 5 days/wk
    Meal 1 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 3 (15g carb each) rice cakes, 6oz chicken
    Meal 3 ***8211; 1 small sweet potato, 6 oz 96/4 extra lean beef
    Meal 4 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
    Meal 5 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 6 ***8211; 8 oz. lean beef, 1 cup broccoli
    Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water

    AAS :
    Test prop - 100mg eod
    T3 - 25 mcg ed
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Week 3:
    Cardio ***8211; 50 mins am; 6 days/wk
    Meal 1 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 3 (15g carb each) rice cakes, 6 oz chicken
    Meal 3 ***8211; 1 small sweet potato, 6 oz 96/4 extra lean beef
    Meal 4 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
    Meal 5 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 6 ***8211; 8 oz. lean beef, 1 cup broccoli
    Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water

    AAS:
    Test prop ***8211; 100mg eod
    Tren Ace ***8211; 75mg eod
    T3 ***8211; 50mcg ed
    Clen cycle ***8211; start @ 20mcg ed and increase dose by 20mcg every 2 days
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Week 4:
    Cardio ***8211; 1 hr am; 6 days/wk
    Meal 1 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 3 (15g carb each) rice cakes, 6 oz chicken
    Meal 3 ***8211; 1 small sweet potato, 6 oz 96/4 extra lean beef
    Meal 4 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
    Meal 5 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 6 ***8211; 8 oz. lean beef, 1 cup broccoli
    Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water

    AAS:
    Test prop ***8211; 100mg eod
    Tren Ace ***8211; 75mg eod
    T3 ***8211; 50mcg ed
    Continue Clen cycle, finish at the end of the week with 2 days @ 140mcg
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Week 5:
    Cardio ***8211; 35 mins am, 30 min pwo or evening; 7 days/wk
    *begin carb rotation (2 days low carb, 1 day carb load)
    First 2 days of week:
    Meal 1 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 2 (15g carb each) rice cakes, 6 oz chicken
    Meal 3 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
    Meal 4 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 5 ***8211; 8 oz lean beef, 1 cup broccoli
    Meal 6 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
    Third day
    Meal 1 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 4 (15g carb each) rice cakes, 6 oz chicken
    Meal 3 ***8211; 1 large sweet potato, 6 oz 96/4 extra lean beef
    Meal 4 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
    Meal 5 ***8211; 4 (15g carb each) rice cakes, 6 oz chicken
    Meal 6 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
    Repeat

    AAS:
    Test prop ***8211; 100mg eod
    Tren Ace ***8211; 75mg eod
    Anavar ***8211; 60mg ed
    T3 ***8211; 75mcg ed
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Week 6:
    Cardio ***8211; 40 mins am, 30 min pwo or evening; 7 days/wk
    * continue carb rotation
    First 2 days of week:
    Meal 1 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 2 (15g carb each) rice cakes, 6 oz chicken
    Meal 3 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
    Meal 4 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 5 ***8211; 8 oz lean beef, 1 cup broccoli
    Meal 6 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
    Third day
    Meal 1 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 4 (15g carb each) rice cakes, 6 oz chicken
    Meal 3 ***8211; 1 large sweet potato, 6 oz 96/4 extra lean beef
    Meal 4 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
    Meal 5 ***8211; 4 (15g carb each) rice cakes, 6 oz chicken
    Meal 6 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
    Repeat

    AAS:
    Test prop ***8211; 100mg eod
    Tren Ace ***8211; 75mg eod
    Anavar ***8211; 60mg ed
    T3 ***8211; 75mcg ed
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Week 7:
    Cardio ***8211; 45 min am, 30 pwo or evening; 7 days/wk
    *harsher carb rotation (3 days low carb, 1 day carb load) and begin calorie reduction
    First 3 days of week:
    Meal 1 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 2 (15g carb each) rice cakes, 8 oz chicken
    Meal 3 ***8211; 1 oz. nuts, 8 oz chicken
    Meal 4 ***8211; 8 oz lean beef, 1 cup broccoli
    Meal 5 ***8211; 1 oz. nuts, 8 oz chicken
    Meal 6 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
    Fourth day
    Meal 1 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 4 (15g carb each) rice cakes, 8 oz chicken
    Meal 3 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
    Meal 4 ***8211; 4 (15g carb each) rice cakes, 8 oz chicken
    Meal 5 ***8211; 1 oz. nuts, 8 oz chicken
    Meal 6 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
    Repeat

    AAS:
    Test prop ***8211; 50mgs ed
    Tren Ace ***8211; 50mgs ed
    Masteron ***8211; 50mgs ed
    Anavar ***8211; 60mgs ed
    T3 ***8211; 100mcg ed
    Begin Clen cycle #2 the same way as the first
    HCG ***8211; 250 iu***8217;s e3d
    L ***8211; arginine ***8211; 3g daily
    AI of choice

    Week 8:
    Cardio ***8211; 50 mins am, 30 min pwo or evening; 7 days/wk
    *continue harsh carb rotation and calorie reduction
    First 3 days of week:
    Meal 1 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 2 (15g carb each) rice cakes, 8 oz chicken
    Meal 3 ***8211; 1 oz. nuts, 8 oz chicken
    Meal 4 ***8211; 8 oz lean beef, 1 cup broccoli
    Meal 5 ***8211; 1 oz. nuts, 8 oz chicken
    Meal 6 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
    Fourth day
    Meal 1 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 4 (15g carb each) rice cakes, 8 oz chicken
    Meal 3 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
    Meal 4 ***8211; 4 (15g carb each) rice cakes, 8 oz chicken
    Meal 5 ***8211; 1 oz. nuts, 8 oz chicken
    Meal 6 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water

    AAS:

    Test prop ***8211; 50mgs ed
    Tren Ace ***8211; 50mgs ed
    Masteron ***8211; 50mgs ed
    Anavar ***8211; 60mgs ed
    T3 ***8211; 100mcg ed
    Continue Clen cycle, finish last 2 days of wk @ 140mcg ed
    L ***8211; arginine ***8211; 3g daily
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Week 9:
    Cardio ***8211; 55 min am, 30 min pwo or evening; 7 days/wk
    *begin keto diet (no carb). competitor trainer helped arrange this. THIS IS WHERE IT GETS BAD
    Meal 1 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
    Meal 2 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
    Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 1/3 cups almonds
    Meal 4 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
    Meal 5 ***8211; 7 oz. top round, 1 cup broccoli, 1 tbsp almond butter
    Meal 6 ***8211; 3 whole eggs, 6 egg whites with spinach and onions

    AAS:
    Test prop ***8211; 50mgs ed
    Tren Ace ***8211; 50mgs ed
    Masteron ***8211; 50mgs ed
    Anavar ***8211; 60mgs ed
    T3 ***8211; 100mcg ed
    L ***8211; arginine ***8211; 3g daily
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Week 10:
    Cardio ***8211; 1 hr am, 30 min pwo or evening; 7 days/wk
    *continue keto
    Meal 1 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
    Meal 2 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
    Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 1/3 cups almonds
    Meal 4 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
    Meal 5 ***8211; 7 oz. top round, 1 cup broccoli, 1 tbsp almond butter
    Meal 6 ***8211; 3 whole eggs, 6 egg whites with spinach and onions

    AAS:
    Test prop ***8211; 50mgs ed
    Tren Ace ***8211; 50mgs ed
    Masteron ***8211; 50mgs ed
    Anavar ***8211; 60mgs ed
    T3 ***8211; 100mcg ed
    L ***8211; arginine ***8211; 3g daily
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Week 11:
    Cardio ***8211; 1 hr am, 35 min pwo or evening; 7 days/wk
    *begin keto/no fat rotation. competitor trainer helped arrange this. THIS IS WHERE IT GETS REALLY BAD
    A Day:
    Meal 1 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
    Meal 2 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
    Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 1/3 cups almonds
    Meal 4 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
    Meal 5 ***8211; 7 oz. top round, 1 cup broccoli, 1 tbsp almond butter
    Meal 6 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
    B Day:
    *no fish oil or CLA
    Meal 1 ***8211; 12 egg whites with spinach and onions
    Meal 2 ***8211; 2 scoops protein powder in water
    Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
    Meal 4 ***8211; 2 scoops protein powder in water
    Meal 5 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
    Meal 6 ***8211; 12 egg whites with spinach and onions
    Repeat

    AAS:
    Test prop ***8211; 50mgs ed
    Tren Ace ***8211; 50mgs ed
    Masteron ***8211; 50mgs ed
    Anavar ***8211; 60mgs ed
    T3 ***8211; 125mcg ed
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice
    Begin Clen cycle #3 the same way as the first two
    L ***8211; arginine ***8211; 3g daily

    Week 12:
    Cardio ***8211; 1hr am, 40 min pwo or evening; 7 days/wk
    *harsher keto/no fat rotation, no sugar free/diet snacks. THIS IS WHERE IT GETS HORRIBLY UNBEARABLE!
    A Day:
    Meal 1 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
    Meal 2 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
    Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 1/3 cups almonds
    Meal 4 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
    Meal 5 ***8211; 7 oz. top round, 1 cup broccoli, 1 tbsp almond butter
    Meal 6 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
    B Day:
    *no fish oil or CLA
    Meal 1 ***8211; 12 egg whites with spinach and onions
    Meal 2 ***8211; 2 scoops protein powder in water
    Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
    Meal 4 ***8211; 2 scoops protein powder in water
    Meal 5 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
    Meal 6 ***8211; 12 egg whites with spinach and onions
    C Day:
    *no fish oil or CLA
    Meal 1 ***8211; 12 egg whites with spinach and onions
    Meal 2 ***8211; 2 scoops protein powder in water
    Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
    Meal 4 ***8211; 2 scoops protein powder in water
    Meal 5 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
    Meal 6 ***8211; 12 egg whites with spinach and onions
    Repeat

    AAS:
    Test prop ***8211; 50mgs ed
    Tren Ace ***8211; 50mgs ed
    Masteron ***8211; 50mgs ed
    Anavar ***8211; 60mgs ed
    T3 ***8211; 125mcg ed
    Continue Clen cycle, finish last 2 days of wk @ 140mcg ed
    L ***8211; arginine ***8211; 3g daily
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Begin pct when cycle finishes and eat your fucking ass off.
    Last edited by dialtone; 07-24-2009 at 08:09 AM.
    Get better at what you're good at.

  2. #2
    Shit that I say --------> 1badmofo's Avatar
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    Cool, you always seem to have cutting advise so I'm glad to see the post. I need to cut but I like bulking it's so much more fun. You gonna post before and after pics. What was your stats before and after?

  3. #3
    Biggin
    Guest
    Default
    Tight Regimen right there!!! Nice!

  4. #4
    Moderator dialtone's Avatar
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    Default
    Quote Originally Posted by 1badmofo View Post
    Cool, you always seem to have cutting advise so I'm glad to see the post. I need to cut but I like bulking it's so much more fun. You gonna post before and after pics. What was your stats before and after?
    im planning on posting some pics. i was 210lbs at 5'10"ish the first wk of may. Im 177ish now and the leanest ive ever been (I float around 190-195lbs off cycle, never really above 15% bf). ive got veins running through my entire body. ill be posting the meals i ate and the last week where i will be doing a water depletion and carb load/re-introduction. im done in 8 days and i cant fucking wait!
    Get better at what you're good at.

  5. #5
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    Fucking inspiring post dtone. Im also looking to loose 30 pounds but I never imagined it could be done in 10 weeks so I hope to reach my goal in around 16-20 weeks. Im doing it natty though no clen. Is the clen a real big factor?

  6. #6
    Moderator dialtone's Avatar
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    Default
    Quote Originally Posted by fvp05 View Post
    Fucking inspiring post dtone. Im also looking to loose 30 pounds but I never imagined it could be done in 10 weeks so I hope to reach my goal in around 16-20 weeks. Im doing it natty though no clen. Is the clen a real big factor?
    in all honesty, i hate clen. i only ran it because i have a ton of it. but i seriously see no benefit in using it and the sides can be rough.

    its all diet and cardio, you have to be brutally consistent.
    Get better at what you're good at.

  7. #7
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    I agree cant wait to see what you ate.

  8. #8
    Product of Test Dlove's Avatar
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    Damn man you have definitely done your homework for this cutter good job.

    Are you looking to compete in BBing?

    That stack of prop,tren,masteron, Anavar (var) etc.. sounds wicked love to see some before and afters.

    Im curious how you train for this too? I saw the cardio but what kind of weight training regimen like days aweek, exercises, sets reps etc...

  9. #9
    Moderator dialtone's Avatar
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    Quote Originally Posted by Dlove View Post
    Damn man you have definitely done your homework for this cutter good job.

    Are you looking to compete in BBing?

    That stack of prop,tren,masteron, Anavar (var) etc.. sounds wicked love to see some before and afters.

    Im curious how you train for this too? I saw the cardio but what kind of weight training regimen like days aweek, exercises, sets reps etc...
    i was going to be doing a show aug 1st and i would have come in at the very top of the middle weight class. but for my height (5'10.5"), i would have been small and competing against guys 6 inches shorter and twice as big. so im going to wait a year or two and put on 10-12lbs and then compete. plus, i really wanted to get used to this intense type of dieting so when i do prep for a show its not so challenging and i can focus on my routine and stage presence, etc.

    as far as my weight training was concerned...it was fine until i cut out my carbs. then every workout got harder and harder. now on the days where i dont have fats, i just do some light workouts to keep the muscles full. your priorities switch over to cardio near the end, so you cant kill yourself training cause you still may have up to an hour of cardio to do pwo. I went from a 5 day split, lifting like an hour a day and very heavy, to a four day split lifting like 45 mins lightly. and my strength is literally cut in half. but i know once i start eating and sleeping normally my strength will come right back.

    i dont have any before pics, i wish i did. but ill be posting the pics and foods soon. its going to take me a little bit to type all of that out but ill get around to it.
    Get better at what you're good at.

  10. #10
    We've only won it 5 times scouser5's Avatar
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    I'm going to try that cut next summer. Extremely well laid out, thanks for sharing dtone!

  11. #11
    Moderator dialtone's Avatar
    Join Date
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    Default Dtone's Complete 12 wk Advanced Cutting Regimen
    Notes:
    This weight loss regimen is intended for the advanced dieter. The dieter should be preferably under 16% bf, (18% bf at the very most) before beginning this. It is very condensed and gets more and more challenging every week.

    The hardest part about dieting is avoiding plateaus. With this regimen; you don***8217;t give your body a chance to adapt so the weight loss is always maximal and consistent. I have put this together mostly by myself throughout my dieting experiences over the years, but also with some help from others. This is exactly what I did this year to lose 30lbs in 10 wks (I***8217;ve got 2 more left).

    The AAS portion is not necessary if you are natural, but it certainly helps. Please feel free to add or make comments on any aspect. This is strictly what I do and I***8217;m not saying that other people***8217;s ways don***8217;t work or are less effective. This just works great for me so I thought I***8217;d share. I***8217;m sure someone is going to ask the foods I ate, which I will add later. I***8217;m also sure there will be some mistakes that I will proofread and edit later.

    *I did not take anavar or Human Chorionic Gonadotropin (HCG) throughout but will in the future. I also wait to bring in masteron and l-arginine until I am fairly lean so I can better notice their effects.


    * Cardio should be steady state and only moderately intense. You should be able to carry on a conversation fairly well while doing cardio.

    *****CHEAT MEALS - ONE MEAL PER WEEK! NO HOLDING BACK, EAT WHATEVER YOU WANT! JUST MAKE SURE ITS WITHIN A ONE HOUR AND RICH IN CARBS!*******

    *No alcohol, even on cheats and no eating out, except on cheats. Snacking should consist of green vegetables (celery, broccoli, lettuce, spinach, asparagus, onions, green bell peppers) and diet soft drinks until the last wk.
    AND NO SLIPPING UP!

    Supplements:
    CLA - 4g ed
    Fish Oil ***8211; 4g ed
    rALA before each meal
    *l ***8211; carnitine (optional)
    *yohimbine hcl 10-20mg ed (optional)
    Glutamine ***8211; 10g ed
    Creatine- 5g ed
    BCAA ***8211; 5g ed


    Week 1:
    Cardio ***8211; 30 min am; 5 days/wk
    Meal 1 ***8211; 1 cup oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 3 (15g carb each) rice cakes, 6 oz chicken
    Meal 3 ***8211; 1 small sweet potato, 6 oz 96/4 extra lean beef
    Meal 4 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
    Meal 5 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 6 ***8211; 8 oz. lean beef, 1 cup broccoli
    Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water

    AAS :
    Test prop 100mg eod
    T3 25 mcg ed
    AI of choice

    Week 2:
    Cardio ***8211; 40 mins am; 5 days/wk
    Meal 1 ***8211; 1 cup oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 3 (15g carb each) rice cakes, 6oz chicken
    Meal 3 ***8211; 1 small sweet potato, 6 oz 96/4 extra lean beef
    Meal 4 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
    Meal 5 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 6 ***8211; 8 oz. lean beef, 1 cup broccoli
    Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water

    AAS :
    Test prop - 100mg eod
    T3 - 25 mcg ed
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Week 3:
    Cardio ***8211; 50 mins am; 6 days/wk
    Meal 1 ***8211; 1 cup oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 3 (15g carb each) rice cakes, 6 oz chicken
    Meal 3 ***8211; 1 small sweet potato, 6 oz 96/4 extra lean beef
    Meal 4 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
    Meal 5 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 6 ***8211; 8 oz. lean beef, 1 cup broccoli
    Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water

    AAS:
    Test prop ***8211; 100mg eod
    Tren Ace ***8211; 75mg eod
    T3 ***8211; 50mcg ed
    Clen cycle ***8211; start @ 20mcg ed and increase dose by 20mcg every 2 days
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Week 4:
    Cardio ***8211; 1 hr am; 6 days/wk
    Meal 1 ***8211; 1 cup oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 3 (15g carb each) rice cakes, 6 oz chicken
    Meal 3 ***8211; 1 small sweet potato, 6 oz 96/4 extra lean beef
    Meal 4 ***8211; 1.5 cup oatmeal, 2 scoops protein powder with water
    Meal 5 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 6 ***8211; 8 oz. lean beef, 1 cup broccoli
    Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water

    AAS:
    Test prop ***8211; 100mg eod
    Tren Ace ***8211; 75mg eod
    T3 ***8211; 50mcg ed
    Continue Clen cycle, finish at the end of the week with 2 days @ 140mcg
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Week 5:
    Cardio ***8211; 35 mins am, 30 min pwo or evening; 7 days/wk
    *begin carb rotation (2 days low carb, 1 day carb load)
    First 2 days of week:
    Meal 1 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 2 (15g carb each) rice cakes, 6 oz chicken
    Meal 3 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
    Meal 4 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 5 ***8211; 8 oz lean beef, 1 cup broccoli
    Meal 6 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
    Third day
    Meal 1 ***8211; 1.5 cups oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 4 (15g carb each) rice cakes, 6 oz chicken
    Meal 3 ***8211; 1 large sweet potato, 6 oz 96/4 extra lean beef
    Meal 4 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
    Meal 5 ***8211; 4 (15g carb each) rice cakes, 6 oz chicken
    Meal 6 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
    Repeat

    AAS:
    Test prop ***8211; 100mg eod
    Tren Ace ***8211; 75mg eod
    Anavar ***8211; 60mg ed
    T3 ***8211; 75mcg ed
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Week 6:
    Cardio ***8211; 40 mins am, 30 min pwo or evening; 7 days/wk
    * continue carb rotation
    First 2 days of week:
    Meal 1 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 2 (15g carb each) rice cakes, 6 oz chicken
    Meal 3 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
    Meal 4 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 5 ***8211; 8 oz lean beef, 1 cup broccoli
    Meal 6 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
    Third day
    Meal 1 ***8211; 1.5 cups oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 4 (15g carb each) rice cakes, 6 oz chicken
    Meal 3 ***8211; 1 large sweet potato, 6 oz 96/4 extra lean beef
    Meal 4 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
    Meal 5 ***8211; 4 (15g carb each) rice cakes, 6 oz chicken
    Meal 6 ***8211; 1 oz. nuts, 6 oz chicken
    Meal 7 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
    Repeat

    AAS:
    Test prop ***8211; 100mg eod
    Tren Ace ***8211; 75mg eod
    Anavar ***8211; 60mg ed
    T3 ***8211; 75mcg ed
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Week 7:
    Cardio ***8211; 45 min am, 30 pwo or evening; 7 days/wk
    *harsher carb rotation (3 days low carb, 1 day carb load) and begin calorie reduction
    First 3 days of week:
    Meal 1 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 2 (15g carb each) rice cakes, 8 oz chicken
    Meal 3 ***8211; 1 oz. nuts, 8 oz chicken
    Meal 4 ***8211; 8 oz lean beef, 1 cup broccoli
    Meal 5 ***8211; 1 oz. nuts, 8 oz chicken
    Meal 6 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
    Fourth day
    Meal 1 ***8211; 1.5 cups oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 4 (15g carb each) rice cakes, 8 oz chicken
    Meal 3 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
    Meal 4 ***8211; 4 (15g carb each) rice cakes, 8 oz chicken
    Meal 5 ***8211; 1 oz. nuts, 8 oz chicken
    Meal 6 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
    Repeat

    AAS:
    Test prop ***8211; 50mgs ed
    Tren Ace ***8211; 50mgs ed
    Masteron ***8211; 50mgs ed
    Anavar ***8211; 60mgs ed
    T3 ***8211; 100mcg ed
    Begin Clen cycle #2 the same way as the first
    HCG ***8211; 250 iu***8217;s e3d
    L ***8211; arginine ***8211; 3g daily
    AI of choice

    Week 8:
    Cardio ***8211; 50 mins am, 30 min pwo or evening; 7 days/wk
    *continue harsh carb rotation and calorie reduction
    First 3 days of week:
    Meal 1 ***8211; 1/3 cup oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 2 (15g carb each) rice cakes, 8 oz chicken
    Meal 3 ***8211; 1 oz. nuts, 8 oz chicken
    Meal 4 ***8211; 8 oz lean beef, 1 cup broccoli
    Meal 5 ***8211; 1 oz. nuts, 8 oz chicken
    Meal 6 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water
    Fourth day
    Meal 1 ***8211; 1.5 cups oatmeal, 2 scoops protein powder with water
    Meal 2 ***8211; 4 (15g carb each) rice cakes, 8 oz chicken
    Meal 3 ***8211; 2 cups oatmeal, 2 scoops protein powder with water
    Meal 4 ***8211; 4 (15g carb each) rice cakes, 8 oz chicken
    Meal 5 ***8211; 1 oz. nuts, 8 oz chicken
    Meal 6 ***8211; 2 tbsp peanut butter, 2 scoops protein powder with water

    AAS:

    Test prop ***8211; 50mgs ed
    Tren Ace ***8211; 50mgs ed
    Masteron ***8211; 50mgs ed
    Anavar ***8211; 60mgs ed
    T3 ***8211; 100mcg ed
    Continue Clen cycle, finish last 2 days of wk @ 140mcg ed
    L ***8211; arginine ***8211; 3g daily
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Week 9:
    Cardio ***8211; 55 min am, 30 min pwo or evening; 7 days/wk
    *begin keto diet (no carb). competitor trainer helped arrange this. THIS IS WHERE IT GETS BAD
    Meal 1 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
    Meal 2 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
    Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 1/3 cups almonds
    Meal 4 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
    Meal 5 ***8211; 7 oz. top round, 1 cup broccoli, 1 tbsp almond butter
    Meal 6 ***8211; 3 whole eggs, 6 egg whites with spinach and onions

    AAS:
    Test prop ***8211; 50mgs ed
    Tren Ace ***8211; 50mgs ed
    Masteron ***8211; 50mgs ed
    Anavar ***8211; 60mgs ed
    T3 ***8211; 100mcg ed
    L ***8211; arginine ***8211; 3g daily
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Week 10:
    Cardio ***8211; 1 hr am, 30 min pwo or evening; 7 days/wk
    *continue keto
    Meal 1 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
    Meal 2 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
    Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 1/3 cups almonds
    Meal 4 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
    Meal 5 ***8211; 7 oz. top round, 1 cup broccoli, 1 tbsp almond butter
    Meal 6 ***8211; 3 whole eggs, 6 egg whites with spinach and onions

    AAS:
    Test prop ***8211; 50mgs ed
    Tren Ace ***8211; 50mgs ed
    Masteron ***8211; 50mgs ed
    Anavar ***8211; 60mgs ed
    T3 ***8211; 100mcg ed
    L ***8211; arginine ***8211; 3g daily
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Week 11:
    Cardio ***8211; 1 hr am, 35 min pwo or evening; 7 days/wk
    *begin keto/no fat rotation. competitor trainer helped arrange this. THIS IS WHERE IT GETS REALLY BAD
    A Day:
    Meal 1 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
    Meal 2 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
    Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 1/3 cups almonds
    Meal 4 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
    Meal 5 ***8211; 7 oz. top round, 1 cup broccoli, 1 tbsp almond butter
    Meal 6 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
    B Day:
    *no fish oil or CLA
    Meal 1 ***8211; 12 egg whites with spinach and onions
    Meal 2 ***8211; 2 scoops protein powder in water
    Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
    Meal 4 ***8211; 2 scoops protein powder in water
    Meal 5 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
    Meal 6 ***8211; 12 egg whites with spinach and onions
    Repeat

    AAS:
    Test prop ***8211; 50mgs ed
    Tren Ace ***8211; 50mgs ed
    Masteron ***8211; 50mgs ed
    Anavar ***8211; 60mgs ed
    T3 ***8211; 125mcg ed
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice
    Begin Clen cycle #3 the same way as the first two
    L ***8211; arginine ***8211; 3g daily

    Week 12:
    Cardio ***8211; 1hr am, 40 min pwo or evening; 7 days/wk
    *harsher keto/no fat rotation, no sugar free/diet snacks. THIS IS WHERE IT GETS HORRIBLY UNBEARABLE!
    A Day:
    Meal 1 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
    Meal 2 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
    Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 1/3 cups almonds
    Meal 4 ***8211; 2 scoops protein powder, 1 level tablespoon almond butter
    Meal 5 ***8211; 7 oz. top round, 1 cup broccoli, 1 tbsp almond butter
    Meal 6 ***8211; 3 whole eggs, 6 egg whites with spinach and onions
    B Day:
    *no fish oil or CLA
    Meal 1 ***8211; 12 egg whites with spinach and onions
    Meal 2 ***8211; 2 scoops protein powder in water
    Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
    Meal 4 ***8211; 2 scoops protein powder in water
    Meal 5 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
    Meal 6 ***8211; 12 egg whites with spinach and onions
    C Day:
    *no fish oil or CLA
    Meal 1 ***8211; 12 egg whites with spinach and onions
    Meal 2 ***8211; 2 scoops protein powder in water
    Meal 3 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
    Meal 4 ***8211; 2 scoops protein powder in water
    Meal 5 ***8211; 7 oz. (before cooking) chicken breast, 2 cups broccoli
    Meal 6 ***8211; 12 egg whites with spinach and onions
    Repeat

    AAS:
    Test prop ***8211; 50mgs ed
    Tren Ace ***8211; 50mgs ed
    Masteron ***8211; 50mgs ed
    Anavar ***8211; 60mgs ed
    T3 ***8211; 125mcg ed
    Continue Clen cycle, finish last 2 days of wk @ 140mcg ed
    L ***8211; arginine ***8211; 3g daily
    HCG ***8211; 250 iu***8217;s e3d
    AI of choice

    Begin pct when cycle finishes and eat your fucking ass off.
    Last edited by dialtone; 01-04-2010 at 07:29 PM.
    Get better at what you're good at.

  12. #12
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    Great post d-tone. I see you had no rice brown and most of your carbs where in the form of oatmeal, sweetpotatoes, brocoli, and nuts. Is this just a personal choice or is there a reason why you left out rice?Btw thanks for this information I'm sure it took you a while to put it together.

  13. #13
    Moderator dialtone's Avatar
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    Default
    Quote Originally Posted by fvp05 View Post
    Great post d-tone. I see you had no rice brown and most of your carbs where in the form of oatmeal, sweetpotatoes, brocoli, and nuts. Is this just a personal choice or is there a reason why you left out rice?Btw thanks for this information I'm sure it took you a while to put it together.
    i used rice cakes in place of rice simply because rice is a bitch to cook
    Get better at what you're good at.

  14. #14
    Moderator dialtone's Avatar
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    ps - nuts and broccoli are not carb sources
    Get better at what you're good at.

  15. #15
    ozzygaza
    Guest
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    brilliant post dtone

    its put it all in perspective for me cheers ,

    When do reckon would be the best time to train following this diet mornings or evenings

  16. #16
    Moderator dialtone's Avatar
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    Quote Originally Posted by ozzygaza View Post
    brilliant post dtone

    its put it all in perspective for me cheers ,

    When do reckon would be the best time to train following this diet mornings or evenings
    i would have my first meal directly after my morning cardio. then 2-3 hours later have my second and then i trained. i workout for like an hour and then did the rest of my cardio and then had my third meal, a shake, roughly 2 hours after my second meal. the rest of the meals have to spread apart by 3 hours.
    Get better at what you're good at.

  17. #17
    ozzygaza
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    does this type of dieting have a huge affect on your moods

  18. #18
    Moderator dialtone's Avatar
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    Quote Originally Posted by ozzygaza View Post
    does this type of dieting have a huge affect on your moods
    hahaha....yes.
    Get better at what you're good at.

  19. #19
    NPC Bodybuilder DeadnBloated's Avatar
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    brown rice is very high in estrogen. White rice is not, but it's high in the glycemic index. Rice cakes are also high in the G.I. Try googling foods that are high in estro and stay away from them! Especially your last week out before a show.

  20. #20
    Property is theft! mikea's Avatar
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    Did you post those somewhere else?

    edit: duh, found it, nice job bro!
    Last edited by mikea; 08-23-2009 at 09:10 AM.

  21. #21
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    Just tried p-boost after reading some reviews about it. Worked good but pretty pricey. The trial was free but you have to pay for the shipping which was quick. Anyone know any coupon codes for p-boost.com?

  22. #22
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    Default Sildenafil Citrate
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