Winstrol Cutting Cycle Diet and Nutrition

Diet and Nutrition for a Cycle of Dry Mass Gains with Winstrol
24 January 2017
Before and After: Winstrol Review from Michael – Corpus Christi – Texas
24 January 2017

Winstrol Cutting Cycle: Diet and Nutrition

Cutting generally follows mass gains. The goal is to firm up your body and lose fat without touching your muscles. Aside from good training, a quality diet is essential to get the best results. In order to burn fat, your daily caloric intake must be less than the number of calories that you expend (more on this below). The challenge is to get your body to use up its fat stores for energy, not muscle.

You need to gradually decrease your carbohydrate intake in favor of foods and supplements that are rich in protein and amino acids, which are powerful catabolics. You should eat frequently but in moderate portions, and at a low glycemic index so as not to build up stored fat.

To accomplish your dietary goals, it is essential to calculate your daily calorie limit.  With this knowledge, cutting and weight loss becomes a simple mathematical equation.  By consuming less calories than your body uses to perform its daily functions, it starts using stored fat for energy and you begin shedding weight.  

Your body uses aprox. 60% of calories just to maintain itself while resting.  The amount of calories you burn while you’re resting is called your basal metabolic rate (BMR) .  

To calculate your BMR, apply the following formula:

W = weight in kilograms (weight (lbs)/2.2) =weight in kg
H = height in centimeters (inches x 2.54) =height in cm
A = age in years

Men: BMR=66.47+ (13.75 x W) + (5.0 x H) – (6.75 x A)
Women: BMR=665.09 + (9.56 x W) + (1.84 x H) – (4.67 x A)

By using this formula, you will know how many calories to eat to maintain your current weight.  If your total daily calories is greater than that your BMR you will gain weight.  If you are consuming less calories than your BMR, you will lose weight.  

To lose 1 pound a week, reduce your daily intake by 500 calories below your BMR.  

You should also factor in your exercise plan and how many calories you are burning during that process.  

It’s also important to note that women should not be consuming less than 1,200 calories per day, and men less than 1,800 calories per day.  If you are having to eat fewer than this, your only option is to cut fewer calories from your diet, and increase the amount of exercise you are doing to burn off the rest.  

It’s important to track your results and see what is working for you.  This makes it easy to perform minor adjustments for greater results.  Quality weight loss must be paced and planned!

The last thing to do is put your body into too great a deficit and start losing weight AND muscle.  If you find yourself in this situation, simply increase your calories by 100-200/day and recheck your body composition in a week.  

By keeping a regular check on your lean body mass, and by eating the right foods, you will protect your hard earned muscles.

Finally, I will say that carbohydrates and protein are important for maintaining lean body mass.  

Here are some sample diet plans with the right foods needed to maintain muscle and start stripping fat:

  • Avoid nutrients rich in fats.

Breakfast: Around 600 Kcal
Morning snack: Around 200 Kcal
Lunch: Around 600 Kcal
Afternoon snack: Around 200 Kcal
Dinner: Around 400 Kcal
Evening snack: Around 200 Kcal

 

  • Breakfast

  • 100g muesli + 250ml water
    50ml fruit juice
    3 unsalted ham slices
    1 nonfat yogurt
    coffee
  • Morning snack

  • 1 protein shake
    1 apple
 

  • Lunch

  • 100g green salad
    150g pasta/300g white meat
    40g low-fat cheese
  • Afternoon snack

  • 40g multisource proteins + 250ml water
    3 slices of wholegrain bread (60 to 80g)
 

  • Dinner

  • 150g lentils
    300g green vegetables
    300g dorade fish
  • Evening snack

  • 40g protein + 250ml water

 

Sample program

one full week

  • The 1600 calorie example is for someone weighing 59-72 kilos
  • The 2400 calorie version is adapted for someone weighing 80-100 kilos
  • Feel free to add or subtract calories to adjust this diet to your own needs 
  • If you do, choose low-calorie foods 
  • These have greater nutritional value with fewer calories

Cutting diet

for one week

Monday

  • Breakfast

  • poached or scrambled eggs
  • low-fat margarine
  • bacon
  • wholegrain bread
  • jam
  • orange juice
  • 1600 kcal

  • 1 large
  • 1½ tsp
  • 2 slices
  • 1 slice
  • 2 tsp
  • 15cl
  • 2400 kcal

  • 2 medium
  • 2 tsp
  • 3 slices
  • 1½ slices
  • 3 tbsp
  • 24cl
  • Snack

  • low-fat fromage blanc (white cheese)
  • orange
  • 1600 kcal

  • 70g
  • 1 medium
  • 2400 kcal

  • 100g
  • 1 large
  • Lunch

  • cooked turkey breast
  • mustard to taste
  • low-fat mayonnaise
  • wholegrain bread
  • sliced tomato
  • skim milk
  • carrot sticks and celery stalks
  • peanut butter
  • 1600 kcal

  • 57g
  • 2 tsp
  • 1 medium slice
  • ½ tomato
  • 15cl
  • 6
  • 4 tsp
  • 2400 kcal

  • 85g
  • 1 tbsp
  • 1 large slice
  • ½ tomato
  • 24cl
  • 9
  • 2 tbsp
  • Snack

  • meal replacement
  • 1600 kcal

  • ½ serving
  • 2400 kcal

  • 1 serving

*Around 250-300 calories and 35-42 g of protein per serving.

  • Dinner

  • skinless chicken breast
  • extra virgin olive oil
  • spices and seasonings to taste
  • navy beans
  • cream of mushroom
  • pasta (dry)
  • grated parmesan
  • 1600 kcal

  • 85g
  • 1½ tsp
  • 33g
  • 80ml
  • 85g
  • 4 tsp
  • 2400 kcal

  • 142g
  • 2 tsp
  • 50g
  • 240ml
  • 115g
  • 2 tbsp
  • Daily Totals

  • Calories
  • Proteins (g)
  • Carbs (g)
  • Fats (g)
  • Fiber (g)
  • 1600 kcal

  • 1533
  • 121
  • 161
  • 45
  • 16
  • 2400 kcal

  • 2295
  • 181
  • 242
  • 67
  • 24

 

Tuesday

  • Breakfast

  • oatmeal (dry)
  • brown sugar
  • skim milk
  • peach
  • 1600 kcal

  • 50g
  • 2 tsp
  • 24cl
  • 1 medium
  • 2400 kcal

  • 66g
  • 1 tbsp
  • 36cl
  • 1 large
  • Snack

  • low-fat fruit yogurt
  • banana
  • 1600 kcal

  • 170g
  • 1 medium
  • 2400 kcal

  • 227g
  • 1 large
  • Lunch

  • flour tortilla
  • egg whites
  • diced tomato
  • minced onion
  • canned corn
  • salsa
  • 1600 kcal

  • 1 medium
  • 2 whites
  • 50g
  • 2 tbsp
  • 25g
  • 2 tbsp
  • 2400 kcal

  • 1 large
  • 3 whites
  • 66g
  • 3 tbsp
  • 33g
  • 3 tbsp
  • Snack

  • meal replacement
  • 1600 kcal

  • 1 serving
  • 2400 kcal

  • 2 serving

*Around 250-300 calories and 35-42 g of protein per serving.

  • Dinner

  • skinless chicken breast
  • Italian tomato sauce
  • low-fat grated mozzarella
  • potato or sweet potato
  • nonfat sour cream
  • steamed broccoli or mixed vegetables
  • low-fat grated mozzarella (on the broccoli)
  • 1600 kcal

  • 142g
  • 50g
  • 57g
  • 1 medium
  • 2 tbsp
  • 100g
  • 57g
  • 2400 kcal

  • 227g
  • 75g
  • 85g
  • 1 large
  • 3 tbsp
  • 150g
  • 85g
  • Daily Totals

  • Calories
  • Proteins (g)
  • Carbs (g)
  • Fats (g)
  • Fiber (g)
  • 1600 kcal

  • 1640
  • 144
  • 218
  • 21
  • 27
  • 2400 kcal

  • 2460
  • 216
  • 327
  • 32
  • 40

 

Wednesday

  • Breakfast

  • Raisin Bran (Kellogg's)
  • skim milk
  • grapefruit juice
  • egg + whites
  • 1600 kcal

  • 100g
  • 24cl
  • 12cl
  • 1 medium + 3
  • 2400 kcal

  • 150g
  • 36cl
  • 18cl
  • 1 large + 4
  • Snack

  • low-fat fromage blanc (white cheese)
  • fruit salad
  • 1600 kcal

  • 66g
  • 66g
  • 2400 kcal

  • 100g
  • 100g
  • Lunch

  • lean beef
  • low-fat mustard/mayonnaise
  • wholegrain bread
  • skim milk
  • carrot sticks or celery stalks
  • peanut butter
  • 1600 kcal

  • 57g
  • 2 tsp
  • 1 large slice
  • 24cl
  • 6
  • 2 tbsp
  • 2400 kcal

  • 85g
  • 1 tbsp
  • 2 large slices
  • 36cl
  • 9
  • 3 tbsp
  • Snack

  • meal replacement
  • 1600 kcal

  • ½ serving
  • 2400 kcal

  • 1 serving

*Around 250-300 calories and 35-42 g of protein per serving.

  • Dinner

  • cubed tofu
  • soy oil
  • soy sauce, ginger, pepper and onion to taste
  • chopped green vegetables
  • black beans, cooked or canned
  • egg noodles (dry)
  • 1600 kcal

  • 85g
  • 1 tsp
  • 66g
  • 33g
  • 85g
  • 2400 kcal

  • 142g
  • 2 tsp
  • 100g
  • 50g
  • 115g
  • Daily Totals

  • Calories
  • Proteins (g)
  • Carbs (g)
  • Fats (g)
  • Fiber (g)
  • 1600 kcal

  • 1567
  • 127
  • 162
  • 46
  • 26
  • 2400 kcal

  • 2350
  • 190
  • 243
  • 69
  • 39

 

Thursday

  • Breakfast

  • wholegrain bread
  • egg + whites
  • low-fat margarine
  • 1600 kcal

  • 2 slices
  • 1 medium + 2
  • 1 tbsp
  • 2400 kcal

  • 3 slices
  • 1 large + 2
  • 2 tbsp
  • Snack

  • banana
  • skim milk
  • 1600 kcal

  • 1 medium
  • 24cl
  • 2400 kcal

  • 1 large
  • 36cl
  • Lunch

  • crab sandwich
  • shredded crab
  • finely chopped celery
  • sliced tomato
  • low-fat fromage blanc (white cheese)
  • wholegrain bread
  • pear
  • 1600 kcal

  • 1
  • 85g
  • 25g
  • ½ medium
  • 25g
  • 2 slices
  • 1 medium
  • 2400 kcal

  • 1 ½
  • 142g
  • 33g
  • ½ large
  • 33g
  • 3 slices
  • 1 large
  • Snack

  • meal replacement
  • 1600 kcal

  • ½ serving
  • 2400 kcal

  • 1 serving

*Around 250-300 calories and 35-42 g of protein per serving.

  • Dinner

  • lemon chicken and vegetables (in aluminum)
  • skinless chicken breast
  • lemon and pepper marinade
  • thinly sliced zucchini
  • thinly sliced pepper
  • potato (quartered)
  • 1600 kcal

  • 170g
  • 2 tbsp
  • ½ medium
  • 1 medium
  • 1 medium
  • 2400 kcal

  • 255g
  • 3 tbsp
  • ½ large
  • 1 large
  • 1 large
  • Daily Totals

  • Calories
  • Proteins (g)
  • Carbs (g)
  • Fats (g)
  • Fiber (g)
  • 1600 kcal

  • 1590
  • 153
  • 183
  • 27
  • 30
  • 2400 kcal

  • 2385
  • 230
  • 275
  • 40
  • 45

 

Friday

  • Breakfast

  • oatmeal crêpes
  • 1600 kcal

  • 2
  • 2400 kcal

  • 2
  • Snack

  • low-fat fromage blanc (white cheese)
  • orange
  • 1600 kcal

  • 100g
  • 1 medium
  • 2400 kcal

  • 150g
  • 1 large
  • Lunch

  • chicken sandwich
  • chicken breast
  • wholegrain bread
  • mustard to taste
  • lettuce to taste
  • carrots
  • 1600 kcal

  • 1
  • 127g
  • 2 slices
  • 1 medium
  • 2400 kcal

  • 190g
  • 3 slices
  • 1 large
  • Snack

  • meal replacement
  • 1600 kcal

  • 1 serving
  • 2400 kcal

  • 1½ serving

*Around 250-300 calories and 35-42 g of protein per serving.

  • Dinner

  • skinless chicken breast
  • teriyaki sauce
  • garlic mashed potatos
  • steamed vegetables
  • 1600 kcal

  • 142g
  • 1 tbsp
  • 1 medium
  • 100g
  • 2400 kcal

  • 227g
  • 2 tbsp
  • 1 large
  • 150g
  • Daily Totals

  • Calories
  • Proteins (g)
  • Carbs (g)
  • Fats (g)
  • Fiber (g)
  • 1600 kcal

  • 1650
  • 148
  • 204
  • 27
  • 18
  • 2400 kcal

  • 2475
  • 222
  • 306
  • 40
  • 27

 

Saturday

  • Breakfast

  • whole wheat cereal
  • skim milk
  • protein bar
  • grapefruit
  • 1600 kcal

  • 50g
  • 24cl
  • 1
  • ½
  • 2400 kcal

  • 75g
  • 36cl
  • 1
  • 1
  • Snack

  • low-fat fromage blanc (white cheese)
  • orange
  • 1600 kcal

  • 66g
  • 1 medium
  • 2400 kcal

  • 100g
  • 1 large
  • Lunch

  • poached salmon
  • mustard to taste
  • low-fat mayonnaise
  • wholegrain bread
  • sliced tomato
  • skim milk
  • fruit salad
  • 1600 kcal

  • 57g
  • 2 tsp
  • 1 large slice
  • ½ medium
  • 16cl
  • 66g
  • 2400 kcal

  • 85g
  • 1 tbsp
  • 2 large slices
  • ½ large
  • 24cl
  • 100g
  • Snack

  • meal replacement
  • 1600 kcal

  • 1 serving
  • 2400 kcal

  • 1½ serving

*Around 250-300 calories and 35-42 g of protein per serving.

  • Dinner

  • 1600 kcal

  • 2400 kcal

FREE for a meal at a restaurant or a friend’s house
  • Daily Totals

  • Calories
  • Proteins (g)
  • Carbs (g)
  • Fats (g)
  • Fiber (g)
  • 1600 kcal

  • 1667
  • 118
  • 197
  • 46
  • 19
  • 2400 kcal

  • 2474
  • 177
  • 296
  • 65
  • 28

 

Sunday

  • Breakfast

  • Oatmeal (dry weight)
  • Water
  • Blueberries
  • Protein powder
  • 1600kcal

  • 100g
  • 24cl
  • 25g
  • 1 serving
  • 2400 kcal

  • 150g
  • 36cl
  • 33g
  • 1½ serving
  • Snack

  • Apple
  • 1600kcal

  • medium
  • 2400 kcal

  • large
  • Lunch

  • tuna sandwich
  • canned tuna
  • lettuce
  • sliced tomato
  • low-fat fromage blanc (white cheese)
  • wholegrain bread
  • pear
  • 1600 kcal

  • 1
  • 85g
  • 3 leaves
  • ½ medium
  • 57g
  • 2 slices
  • 1 medium
  • 2400 kcal

  • 1 ½
  • 142g
  • 4 leaves
  • ½ large
  • 85g
  • 3 slices
  • 1 large
  • Snack

  • meal replacement
  • 1600 kcal

  • ½ serving
  • 2400 kcal

  • 1 serving

*Around 250-300 calories and 35-42 g of protein per serving.

  • Dinner

  • baked salmon (in aluminum)
  • teriyaki sauce
  • brown rice (cooked)
  • mixed steamed vegetables
  • 1600kcal

  • 142g
  • 2 tsp
  • 100g
  • 100g
  • 2400 kcal

  • 228g
  • 1 tbsp
  • 150g
  • 150g
  • Daily Totals

  • Calories
  • Proteins (g)
  • Carbs (g)
  • Fats (g)
  • Fiber (g)
  • 1600kcal

  • 1604
  • 151
  • 205
  • 20
  • 30
  • 2400 kcal

  • 2406
  • 226
  • 308
  • 30
  • 45

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