+ 30 Get The Most Out of Your Cycle!!!
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!
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RustyhookerBump.... the good old days
That they were...
Excellent read.
RustyhookerEroids used to see this type of post often. Click on folks avatar...check their forums. Tons of great info!
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
RustyhookerI can understand that. Lol
Excellent post Iron.
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.
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...
Awesome. Your a huge help, thanks!
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.
RustyhookerVery well written! !
Thanks man. I forgot about this, didn't know it was bumped
Been here and still learning
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
Thanks brother, I would be doing back flips if I could gain 10 pounds of muscle a year at this point
Just wanted to share what works for me
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
fuck yea vike, i was literally just about to post how this will be a sticky in no time
noob941fkn outstanding brother, this is what keeps me coming back to eroids. the knowledge, and wisdom shared by others in an honest attempt to help one reach there personal goals. ive dropped alot of fat in the last 3 mnths but its been trial and error with out a mathematical approach. im sure this will help accelerate my progress thank you +1 slow and steady progression
Give this method a try, I guarantee you'll like it
I say make it a sticky. +1
Time to do some math before I start pinning again.
Not sure who's in charge of that but I'm all for it
Mods
Fuckin awesome post bro, you really broke that shit down +1!
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.
AnonNice post buddy.. wish I could + ya
Thanks man!
Good shit bro! +1
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!
Thanks brother, I greatly appreciate it!
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.
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.
valhallas best15 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
so you do a 2 week phase for each one and according to your calculation for each one that how many calories of fats carbs and protein to equal taht amount of calories>? and after that 2 weeks you move on to the next 2 week phase and cycle?
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.
valhallas bestThanks brother for breaking that down for me! Gonna sit down and calculate my new diet tonight and implement it toomorrow. You know of any apps or something that keeps track of your calorie count for the day?
Myfitnesspal. Com
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