Before and After: Winstrol Review from Michael – Corpus Christi – Texas
29 August 2014
Diet and Nutrition for a Weight Loss Cycle with Winstrol
14 November 2014
Winstrol cutting cycle: Diet and nutrition to follow
The cutting is, therefore, the period that generally follows a gain in mass. Its objective is to reaffirm the body and achieve a loss of fat without touching its muscles. A good training is not enough, quality of the food is also essential to achieve the best results. In order to extract body fat, the number of daily calories must be lower than the number of calories burned for the body to use reserve fats. The difficulty with this program is that your body only needs to use reserve fat without destroying its muscles to provide energy.
The intake of carbohydrates should be gradually reduced to give space to foods and dietary supplements rich in proteins and amino acids that are powerful catabolising. Contributions should keep some regularity but administered in moderate quantities and having a low glycaemic index, to avoid triggering storage in the form of fat mass.
- Avoid nutrients rich in lipids.
Breakfast: Approximately 600kcal
Morning snack: Approximately 200kcal
Lunch: Approximately 600kcal
Afternoon snack: Approximately 200kcal
Dinner: Approximately 400kcal
Evening snack: Approximately 200kcal
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
Example of a program
an entire week
- The example of 1,600 calories is suitable for a person whose weight ranges between 59 and 72 kilos
- The version of the 2,400 calories is suitable for a person whose weight ranges between 80 and 100 kilos
- It is up to you to add or remove calories to this diet to adapt it as much as possible to your needs and your morphology
- In such a case, it is better to prefer low caloric density foods
- These have a greater nutritional contribution with fewer calories
Program of a diet
a dry of 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
- 1½
- 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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