1st Cycle to start March 24th. Diet review.
Currently on a Keto diet that will end March 2nd. I will increase carbs to 75 / 100 / 150 each week until March 24th with first pin.
I perfer am cardio (LISS 45 min) and pm workout. Lift and cardio Monday, Tuesday, Thursday, and Friday with cardio only on Saturday.
Repition of food works great for me and keeps things very simple.
Stats
34
6'
210
20%
BodPod measurements show my BMR @ 3700
Looking for lean gains coming off my Keto diet. I have no side effects going on a Keto diet and actually enjoy it with the exception of the strenght loss.
This is what I have put together so far. I know that naturally my carbs at 130 and fats at 75 is maintance for me. Carbs at 200 and I naturally gain about 1 lbs a week and on Keto I loose extremly fast.
I prep and measure everything on Sunday for the entire week.
4:30 AM CARDIO
6 AM
3 WHOLE EGGS, 5 EGG WHITES, 2 TURKEY SAUSAGE PATTIES, 3 TBL METAMUCIL, .5 TBSP OLIVE OIL (USED FOR COOKING)
9 AM
8 OZ CHICKEN, 1 CUP SWEET POTATOE
12 PM
10 OZ GRILLED CHICKEN, 1 CUP BROWN RICE
2 PM
8 OZ GRILLED CHICKEN, ¾ CUP BROWN RICE
4 PM
1 PROTIEN SHAKE (PRE WORK OUT)
5 PM LIFT
7 PM
1 PROTIEN SHAKE WITH ½ CUP OAT MEAL (POST WORK OUT)
9 PM
8 OZ STEAK, 3 CUPS SPINACH, ½ TBSP OLIVE OIL (USED FOR COOKING)
10:30 PM BED
3227 CALS / 377 G PRO / 202 G CARBS / 93 G FAT
Non workout days I will drop the two protien shakes move dinner up to 6 pm and have a protien shake with peanut butter at 10 pm.
Non workout days 2750 cals / 323 g pro / 134 carbs / 94 g fat
Cycle will be standard 1st cycle
600 test e
aromasin
clomid
nolva
Any suggestions? I have tried to match all the advice given but the fact that this is my first cycle I am unsure how any additional carbs will go for me.
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I also want to add that this is a plan with a goal. I have set dates with expectations to meet. As for dedication and planning I can do its my body that has to meet those expectations.
As of right now I am loosing a solid 3.5 lbs a week and at this point I do not believe it to be water as I am on week 5. All measurements with the exception of my waste at my belly button have stayed the same.
thats good. im losing 3.5lb per week as well. trust me u ll want to lose the fat , the bane bulky look is cool but it gets old after a while. personally i hate fat, other wise i wouldnt diet. i got a friend who doesnt care. eats shit gained 30lb on cycle half of it is fat. he looks like shit IMO but beauty is in the eyes of the beholder. i had given u my advice. update us with pics if u wan
I am going to take your advice and just keep loosing the fat. I will post pics once I start the cycle.
X2^ I would way rather gain ten pounds of lean muscle than 30lbs and over half be fat n water. Like looking grainy and ripped way more than just big. And with that fat melting off you have an easier base to work with. As in you know what foods work better than others as you can see the change more drastically with body fat % being lower.
Also try to keep ur calories large around the morning to 4 pm then lower them as u go into the night
Well first thing I would do is to lower the body fat to atleast 12% before u start the cycle . Stick to the keto diet fr another 2 month and lower that bf with some hard cardio. Ur cycle diet look perfect and I am impressed only thing I would change is I would add more chicken and steak in the after noon to raise the protein and the calories to 4000 cal . If u want gains . U gotta eat big. I would bring the bf to take advantage of the cycle a to add more muscle mass in the end. It's smarter . Wouldn't u agree??
I have read about the lower BF to show more gains but from my understanding it does not effect the amount of gains once I am below 20%. I still have 44 days to get below 20% that was my thinking.
Also I was thinking about this last night.
What if I was to continue my Keto until week 3 or 4 of the cycle (since that seems to be when gains start) and switch to my cycle diet then? This would give me 65 days to bring body fat down then when the gains really start I could gain mass.
This is of course all my thought and I have no idea how my body will react to the first cycle. I am only trying to maximize the keto as best as I can and also learn how a cycle works for me so that I can plan the next year out.
actaully it does effect ur gains, higher bf = high estro. but thats not the reason why i mentioned this..every real bulking cycle i have done, i gained a certain amount of fat maybe 2-4% more, but i also gain around 20-35lbs and keep around 15- 20lb. if u start at say 18% u gain 20lb and ur BF is 22% , u ll have little definition and will look sort of bulky and fat. if thats the look ur going for then go for it
That makes sense. I will take it one month at a time. Everything is set in place as far as a plan so pushing it to lower the risk of high estro is worth it for me. My main goal is to start it right after Keto.
Thanks for your help.