Iron_Addict0929's picture
Iron_Addict0929
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+ 30 Get The Most Out of Your Cycle!!!

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I've posted in a few threads about the value of proper nutrition and have had a few people ask what I follow, so this post is in response to those who think that the gains are all about what and how much of what you inject; instead of what's on your plate.

Often times I see posts about the best cycle for bulking or the best cycle for cutting. Emphasis always being on the drugs. While stacking the right compounds to compliment anabolic and androgenic properties will yield accelerated and amplified results, the best results are only realized when a proper diet has been implemented.

For this reason I use a “Cyclical” approach to diet and nutrition. The particular “Cycle” I’m going to detail is used for an individual primed for muscular gains; meaning their bodyfat is already in check (lower than 12%). If bodyfat is greater than 12% or borderline, I employ a cyclical cut, which uses similar principles that I’ll detail in a later post.

First and foremost; calories and macronutrients will always be derived from a lean body mass. Taking a sample individual that is 250lbs at 10% bodyfat, we’re left with 225 lean pounds to feed. After lean mass is calculated the macronutrients are divided up into a percentage of overall intake. As a base I run protein intake at least at 40% on cycle and have ventured up to 45%. Since we’re on cycle the goal is to maximize our nitrogen retention; which correlates to an increased protein intake since we retain more nitrogen from protein on cycle.

Energy sources are going to be split 40% and 20% (unless protein has been bumped to 45%, then we deduct the other 5% from the lesser of the 2 energy sources). The key to bulking without gaining fat or a lot of fat anyways, is to choose the correct energy source for your body. We have carbs and fats at our disposal for energy sources. One energy source does not fit all. The choice of energy source is dependent on the insulin sensitivity. If an individual has good insulin sensitivity, their blood glucose levels do not spike to an astronomical degree and generally can return to basil within an hour. An individual who is insulin resistant will have issues lowering glucose levels. Due to this, insulin continues to secrete over extended periods of time to lower glucose, in turn promoting fat storage from the excess glucose. It’s a simple matter of getting a glucometer and measuring glucose levels, which I encourage everyone to have an idea of how their body reacts to their own insulin.

The take away from that is that those who do not have an issue with glucose spikes and returning to basil levels can eat carbs as the preferred energy source (40% carbs; 20% fats). Those who are desensitized to the effects of their own insulin should use higher fats and lower carbs (40% fats; 20% low glycemic index carbs).

Just as an FYI in case anyone is not aware, caloric calculations for the macronutrients by gram are as follows:

Protein: 4 calories per gram
Carbohydrates: 4 Calories per gram
Fats: 9 Calories per gram

To Maximize muscular gains and minimize fat, the below ladder is utilized:

Bulking Phase: Macros at 40% Protein, 40% Carb and 20% Fat (or vice versa depending on the person)

15 Calories per Pound of lean mass (225 x 15= 3,375) : 2 Week Phase
17 Calories per Pound of lean mass (225 x 17= 3,825) : 2 Week Phase
19 Calories per Pound of lean mass (225 x 19= 4,275) : 2 Week Phase
21 Calories per Pound of lean mass (225 x 21= 4,725) 2 Week Phase

Deplete and Prime Phase: Macros at 50% Protein, 30% Carb, 20% fat (carbs only breakfast, pre and post workout)

10 Calories per Pound of Lean Mass (225 x 10= 2,250) : 1 Week Phase
12 Calories per Pound of Lean Mass (225 x 12= 2,700) : 2 Week Phase

After depletion phase, the body should be primed to climb back up the ladder and the Bulking Phase can resume. This is a good mathematical approach to try if you’re serious about gains. It can be a pain in the beginning but easy once you get the hang of calculating your macros. I personally use this approach year round and stagger the calories per pound as I see fit for my body type. Anyone can do the same, but the above mathematics will yield good results for anyone. During this process it’s best to always assess progress through the mirror and calipers (or any other measurement device when possible). A little fat gain is fine, the intracellular fat will help stretch muscle fascia. When fat gain is apparent around the mid section or lower back, it would be time to re assess the caloric ladder and possible energy source used.

The ultimate take away is to rely on diet more so than drugs. When the diet is right, the effects of the drugs shine through 10 fold. Also expectations should be realistic. Too many people expect to gain 25-30lbs per cycle. Can you gain that much? Sure. Will it all be muscle? Absolutely not. You’ll have muscle, fat and water. For a trained individual it is realistic to look for 5-7lbs of quality (stage worthy) muscle a year, even with gear. That tapers off the longer you have been training and supplementing. Muscle is gained in ounces, not pounds. Slow and steady wins the race.

Be safe, train hard, eat smart and make gains!

Iron_Addict0929's picture

That they were...

felony's picture

Excellent read.

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felony's picture

Thanks. I'm gonna do that. I've been trying to soak up as much as possible to the point the old lady's getting mad when she see's me on here all the time. lol

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guitarplayer1's picture

Excellent post Iron.

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redmenace117's picture

You sound a lot like Ben Pakulski with his new E-books The Incredible Bulk, you should read it same ideas there. I actually am doing something very similar to what you wrote.
You def. lose BF% and when you hop back into carbs you totally feel it, and understand how carbs effect you.
But anyway if you have time, read "The Incredible Bulk" I think you would love it.

Makwa's picture

This is pretty cool! First time I seen this. I wrote a post a while back dealing with cyclic bulking that directly correlates with what you have written here. This stuff here works folks, so take note and utilize it. It will take you to a new level.

https://www.eroids.com/forum/general/general-talk/i-know-my-tdee%E2%80%A...

mjh36's picture

Awesome. Your a huge help, thanks!

Iron_Addict0929's picture

Hey no problem. Lots of tweaks that can be made to it to tailor it to each individual, but it's a decent general guide. It's cool this old post is still getting love after almost a year and half.

Iron_Addict0929's picture

Thanks man. I forgot about this, didn't know it was bumped

sic26's picture

Been here and still learning Smile

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VIKING EVOLUTION's picture

Muscle is gained in ounces, not pounds.

Thank you brother for making me smile and boosting my confidence and belief in some of our members.

Great post but the highlighted quote is THE best most intelligent thing i have read in quite a while on these boards.............. +3 Smile

Iron_Addict0929's picture

Thanks brother, I would be doing back flips if I could gain 10 pounds of muscle a year at this point Smile

Just wanted to share what works for me

VIKING EVOLUTION's picture

I am taking this into the MOD forum for a five man vote to see if its worthy of becoming a stickie brother..... watch this space for the outcome Smile

mikebuie's picture

fuck yea vike, i was literally just about to post how this will be a sticky in no time

Iron_Addict0929's picture

Smile

Iron_Addict0929's picture

Give this method a try, I guarantee you'll like it

jimmie's picture

I say make it a sticky. +1

Time to do some math before I start pinning again.

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Iron_Addict0929's picture

Not sure who's in charge of that but I'm all for it

jimmie's picture

Mods

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RaginCajun84's picture

Fuckin awesome post bro, you really broke that shit down +1!

Iron_Addict0929's picture

Thanks. Just wanted to get this out here. Had been helping people through pm so figured I would post it that way anyone that wanted to try it could snag it up.

Iron_Addict0929's picture

Thanks man!

J.Mc.'s picture

Good shit bro! +1

Darktide's picture

That is phenomenally written! So clear and informative makes me want to body build :)! The is a big contribution brother and I have no doubt the benefit this will have for all of us. I am going to have to read this over and over +2. Big thanks!

Iron_Addict0929's picture

Thanks brother, I greatly appreciate it!

humpnpump's picture

This is very well laid out WNY. A lot of physiological things you pointed out I never considered, one being the insulin sensativity and upping fats and lowering carbs. I'll be referrencing back to this write up often during my fall winter bulk. + 1 for the knowledge and taking time to lay it out there for us.

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Iron_Addict0929's picture

Glad you liked it, and hopefully others can benefit from it as well. It's standard, doesn't take into account small exceptions for those supplementing with insulin or T3 or those who have an unnaturally fast metabolism (secretly hate them lol). But it works for most who fall out of that small exception group.

Iron_Addict0929's picture

I'll do one calculation and from that you can see the formula for the rest. Highest level is 21 x 225 which is 4725 total calories. So protein is 40%. Multiply 4725 by 0.4 which equals 1890 calories from protein. In the lay out I gave you caloric expenditure per gram. Protein is 4 calories per gram, so now divide 1890 by 4 and you get 472.5. You can round either way, no need to be exact but that's 472 grams protein. Since carbs were at 40% in my example and same calories per gram (4) the grams of carbs would be identical. Fat would be total cals (4725) multiplied by 0.2 (20% of our intake in this example) which equals 945 calories. Divide that by 9 (9 calories per gram of fat) and you get 105 grams fat. Same calculation for whatever ratios being used, hope this helps.

humpnpump's picture

Myfitnesspal. Com

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Iron_Addict0929's picture

I'm sure there's one, but I don't know of one off hand. The OCD in me calculates and portions my meals for the entire week in advance. I usually cook and portion everything on Saturdays and put the measured potions in rows of Tupperware in my fridge.., see OCD lol