posted Tue, 04/24/2018 - 15:38
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Off Day Diet
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Any suggestions on diet for rest days for a 38 year old? I've always ate around 4000 calories/day (while in training) on both lifting and non-lifting days, but I'm pushing 40 now. I'm still continuing the routine I've done since my 20's because I figure if it ain't broke don't fix it, but now wondering if it's time for a change. Started my 1st cycle in a LONG time. A little chubby, but I normally burn that off. Should I continue my massive calorie intake on cardio or no workout days? Ease back? Or eat straight up rabbit food?
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AnonPizza
I appreciate the advice everyone, thank you. Wish this was around 15 years ago!
I'll wrap up by saying I may not have explained myself properly. I'm certainly not out of shape, I'm actually in good shape and have been lifting regularly for the year or 2. I'm just not the phucken tank I was 5 years ago. I've maintained well since then. I started a cycle recently because I HAVE been lifting and hit a plateau. I have lifted as hard as earlier in my life because, well, I went off the sauce!!
Anyway, the main point of my post was diet advice for a nearly 40 year-old, and I thank everyone for the useful answers. I think intermittent fasting is a good idea on cardio or non-lifting days.
basskiller89Trying to drop body fat and not lowering calories seems counter productive, especially with such a high metabolism. It's like eating a power bar before cardio for energy
When I'm cutting I usually cut back my carb intake and increase my fat intake, macros laid out 40/25/35 . I'm an endomorph so this is the best potion for fatloss I've found. On non training days I will usually do something like 50/15/35.
I always up the calories on heavy back and heavy leg days, mainly carbs.
Overall I like to count my weekly calorie intake, if I keep my calories low throughout the week then I know I can have a bit more over the weekend, it is all about balance.
Calorie deficit - weight loss
Calorie surplus - weight gain
Quite simple I think
What are your goals for this cycle? If you are putting more focus on getting lean without losing muscle mass then I would advise you to cut back on carbs on your off days and keep fats constant. If your goal is to put on mass then keep your calories constant on off days.
What is your macro breakdown right now? Also, what is your body fat % (estimate if your not sure)?
The more info you can provide the better. Current training routine, training history, cycle history, the substance(s) and doses you are currently using, goals for cycle etc.
What I gave you at the start is painfully basic and generic, the more info you can provide the more specific advice myself and the rest of the community can offer.
Best,
Eagles 2013, I haven't hit the weights HARD in a couple years now (Thanks toddlers!), just went through the motions. It's not so much muscle size I'm looking for, but strength, my strength is lost. I know that sounds silly, because with strength usually comes size. But I NEED to lose the midsection. Once I have my strength back, I know my body, it'll be easy.
Body fat is probably 15%-20%
Lift 4-5 times/week. Cardio twice a week, a simple 30 minutes, nothing crazy.
Taking Test Prop, 500mg/week, to kick start, then switch to Test E or C, 500mg/week, (I never saw a difference in either). In 6-8 weeks I'll stack Winny, 50/day. That's close to what I've always done & it's worked. I've always been a pussy about Tren. Afraid it's too powerful.
I like the idea of cutting back carbs on off-days, that's easy for me. Thanks!
No problem. Typically, I wouldn't recommend jumping back on AAS at this point, but you are already off and running. With that being the case I will just let you know WHY I would advise against it so you can at least look out for these things.
First is the natural rebound in strength and muscle memory that will come when you start hitting it hard again- with or without gear. The problem with adding gear before the natural strength rebound and muscle memory happens is because you essentially waste it. The reason I say "waste" is because if you take advantage of the natural rebound in strength and muscle memory and THEN throw the anabolics in, you can build on that boost in strength obtained naturally. It will happen with or without gear, but by waiting to run the cycle you will be miles ahead at the end compared to where you will end if you start using AAS as soon as you start hitting the weights hard again.
Second, is the increased risk of injury due to muscle strength increasing faster than the secondary support muscles and connective tissue that you don't use hard in the course of every day life. The natural strength rebound compared with the rapid strength gains typically brought on by AAS will put you at increased risk of tendon and ligament damage due to your muscles becoming strong enough to lift more weight than they are prepared to support. That is why I advise against jumping straight into AAS after time off and taking the slow and steady approach at first.
If you had been not lifting at all instead of not lifting "hard" I would say that you need to take at least two months to once again perfect your from and re-establish optimal mind/muscle connection. Since you do appear to have been lifting some, I will just say to be extra certain that those two components are where they should be.
Lastly, in my opinion the Winny at the end probably won't do much more than make your joints achy since you really need to be lean to take full advantage of the visual benefits of its drying and hardening effects, but if it has worked for you in the past and you know what to expect from it I am not going to knock it. That would be much different if you were younger, more inexperienced with AAS and had never used it before (assuming that everything you have said thus far is true)
At the end of the day, jumping straight on will make it much easier on the front end to get back into a hard and heavy routine. Just remember the risks associated with that approach and the trade off being that six months from today you would be much further ahead if you hit the weights hard natural for three months and then cycled for three months compared to cycling for the first three months and then doing the next three natty.
Regardless, I wish you all the best and please do keep us posted on your progress!
This is great stuff, thank you Sir!!!
Absolutely. Good luck man, I hope you hang around. There is a wealth of knowledge on this site and I have learned so much during my time here!
AAS are not drugs that get you in shape.
Switch up your cardio and do it in a fasted state, high intensity. Clean up your diet (consider low carbs and intermittent fasting) and you’ll lose the midsection.
Once you lose the fat and you’re at or around 12-15% body fat (the lower the better) then you can consider running a plain cycle since you’ve been off for quite some time.
Anything else and you’re using AAS as a crutch, and that shit isn’t condoned here.
Steroids are NOT for getting into shape.
https://www.eroids.com/forum/general/general-talk/steroids-are-not-for-g...
Spend your time on diet and getting back your strength and muscle before you get on roids. Otherwise it’s all a waste and you’ll end up worse than when you started.
Killing the forums VH!
What’s ur goal? Gaining, losing, or maintaining? If ur concerned the calories are going to the wrong place maybe dial it back on off days.
Johnny Bravo,
Thanks that's similar advice I got above, cutting back carbs on off days. Goal is a little of both. Strength and size disappeared when the kids came, and was conveniently replaced with body fat. Need strength back then torch that fat!
The more muscle u have the more energy demand on ur body. May not see the scale move but muscle is replacing fat. Not the most efficient method as stated above. It’s better to pick gaining or losing but either way strength training should be a staple. Won’t get bigger or leaner without strong muscles powering through the workout. I read a quote somewhere “eat for what ur doing not for what u have done”. That’s why I suggested cutting calories on off days. I’d even venture to say cut carbs down on off days and up them on training days
Thanks a lot for the advice, I appreciate it.
Losing weight is not a concern of mine. You'r right, I'll be replacing fat with muscle, that's common for me. It looks like you and others have answered my question though and I appreciate it. At this point in my life, cut the carbs on cardio/non-lifting days.