First test cyp cycle and diet advice needed

[cal.interiors]

Hey all, second post here. My original thread was " Started first cycle test cyp. Need advice with bf and using AI"

In that thread I stated I was at 17% bf but since then I had it checked by a pro and it came back 15% which I thought was way more accurate for my build. A quick run down of my scenario and stats:
37 years old
5'11" 199 lbs
15%bf
5th week finished test cyp currently 400mg week running 12 weeks
adex .5 eod
Workouts- 4 days week lifting and cardio(treadmill, bike and mma training)
pretty active lifestyle


Im looking to drop to about 13% bf and gain some lean muscle.

Since I guess this would be more of a cut cycle or recomp I was wondering what opinions you guys have on diet. Ive read so much conflicting threads about this and I know everyone is different but in general where should I be at as far as:

Daily calorie intake(maintenance or slight surplus?)
Daily carb instake?

Currently my carb intake is way to low but Ive been wanting to drop bf but I dont want to hinder muscle gains. Currently Im at only about 15-20g carbs day and at least 300g protein.

But Im thinking right now Im seriously depriving my body of calories and carbs. Obviously my diet is very clean right now and great for losing bf but think its depriving me of any possibility of building muscle. It seems like my gains so far are decent but thats it. Im definitely getting tighter and a little more defined but would like to add just a little more lean muscle.

So to lose 2-3% bf mainly in the gut and build lets say around 5+lbs lean muscle what daily intake would someone recomend? Or am I better running a light to moderate bulk and cut after?

I have studied quite a bit and done plenty of homework but Im looking to do more and get some opinions of what direction I should go with my diet. Im not asking for magic numbers or detailed diets, I can figure that out myself just need some direction.

I just wish I would have done all of this research before I started my cycle. I went by some pretty unreliable sources before I started which is not like me as Im a little ocd when it comes to things. But I decided to go ahead and finish out this cycle and learn from it and see where im at after all of this. Im getting bloods done next week and will see where im at as well.

So any diet advice is greatly appreciated. Thanks!

 

[cal.interiors]

Well I think Im going to try something different and see how it works.Kind of modified to make it simple and hopefully it works. Any advice?

Monday-Friday
10% under maint.
55-60% fat
30-35% protein
5-8% carbs

Saturday and Sunday
30-40% fats
10-15% protein
45-60% carbs

Carb up on weekends will be mainly pasta, potatoes, Rice, Fruits and maybe a bagel or two.
Back on during week back to my diet now which consist mostly of tuna, salmon, chicken, greens, Seafood, Whey protein shakes, and nutes to get 10% under maint. and saturday and sunday 10% over maint.

 

[2tonstony]

Hey all, second post here. My original thread was " Started first cycle test cyp. Need advice with bf and using AI"

In that thread I stated I was at 17% bf but since then I had it checked by a pro and it came back 15% which I thought was way more accurate for my build. A quick run down of my scenario and stats:
37 years old
5'11" 199 lbs
15%bf
5th week finished test cyp currently 400mg week running 12 weeks
adex .5 eod
Workouts- 4 days week lifting and cardio(treadmill, bike and mma training)
pretty active lifestyle


Im looking to drop to about 13% bf and gain some lean muscle.

Since I guess this would be more of a cut cycle or recomp I was wondering what opinions you guys have on diet. Ive read so much conflicting threads about this and I know everyone is different but in general where should I be at as far as:

Daily calorie intake(maintenance or slight surplus?)
Daily carb instake?

Currently my carb intake is way to low but Ive been wanting to drop bf but I dont want to hinder muscle gains. Currently Im at only about 15-20g carbs day and at least 300g protein.

But Im thinking right now Im seriously depriving my body of calories and carbs. Obviously my diet is very clean right now and great for losing bf but think its depriving me of any possibility of building muscle. It seems like my gains so far are decent but thats it. Im definitely getting tighter and a little more defined but would like to add just a little more lean muscle.

So to lose 2-3% bf mainly in the gut and build lets say around 5+lbs lean muscle what daily intake would someone recomend? Or am I better running a light to moderate bulk and cut after?

I have studied quite a bit and done plenty of homework but Im looking to do more and get some opinions of what direction I should go with my diet. Im not asking for magic numbers or detailed diets, I can figure that out myself just need some direction.

I just wish I would have done all of this research before I started my cycle. I went by some pretty unreliable sources before I started which is not like me as Im a little ocd when it comes to things. But I decided to go ahead and finish out this cycle and learn from it and see where im at after all of this. Im getting bloods done next week and will see where im at as well.

So any diet advice is greatly appreciated. Thanks!

Your definitely depriving yourself here... With your stats and body fat you should not be too worried about increasing your carbs and caloric intake... Depriving yourself of this would be depriving yourself from growing.. The reason you started your cycle is to grow right?

My suggestion is to grow as much as you can and utilize the point of your cycle... Otherwise your wasting your time and will not be too happy at the end of your cycle... YOU ALWAYS CUT AFTER YOUR CYCLE!!! DONT WORRY ABOUT THAT ON CYCLE... THATS NOT THE POINT!!

Since your only at 15-20g carbs a day(ridiculously low) you need to up that to atleast 250g/day. raise your carb intake by 30g/day until your at 250 and stay at that or even go higher if you can...

Im not too sure what your caloric intake is but aim from 3200-3500 a day EAT CLEAN & YOU WILL SEE CLEAN GAINS!!!!

Your protein intake is okay... although for your weight it should be no less then 350g/day...

GOOD LUCK!

Reevaluate your diet and get back on track...

EDIT:

YOU CAN USE MYFITNESSPAL TO KEEP TRACK OF YOUR CALORIES/CARBS/PROTEIN ETC...

 

[dylangemelli]

bro that diet is such a disaster that i can't even believe you wrote that down... if you want to recomp, you need to be eating right around maintenance but you need WAY more protein than that... you should be about 55-60 protein, 20-25 carbs and 10-15 fats... you could go 50 protein 35 carbs and 15 fats or somethng along those lines as welll...

i highly recommend running gw-501516 on cycle... you can melt fat and still build muscle... you will be very hard pressed to find anything that accommodates those needs... get your gw at SARMS1.COM - The best Selective androgen receptor modulators...

 

[joonp]

Well I think Im going to try something different and see how it works.Kind of modified to make it simple and hopefully it works. Any advice?

Monday-Friday
10% under maint.
55-60% fat
30-35% protein
5-8% carbs

Saturday and Sunday
30-40% fats
10-15% protein
45-60% carbs

Carb up on weekends will be mainly pasta, potatoes, Rice, Fruits and maybe a bagel or two.
Back on during week back to my diet now which consist mostly of tuna, salmon, chicken, greens, Seafood, Whey protein shakes, and nutes to get 10% under maint. and saturday and sunday 10% over maint.

Imo i dont think u r evaluating ur diet correctly. The foods u have listed are good for growing and burning fat but ur macros are way off track. 40-50% fat??!!! That should be protein intake. I would do bout 300-350 g of protein and 250-300 g clean carbs like potatoes and green veggies. Limit the dairy to a few servings a day it contains a lot of fat. Eat 5-7 meals a day and try to limit protein shakes to a minimum

Sent from my SPH-L710 using EliteFitness

 

[cal.interiors]

bro that diet is such a disaster that i can't even believe you wrote that down... if you want to recomp, you need to be eating right around maintenance but you need WAY more protein than that... you should be about 55-60 protein, 20-25 carbs and 10-15 fats... you could go 50 protein 35 carbs and 15 fats or somethng along those lines as welll...

i highly recommend running gw-501516 on cycle... you can melt fat and still build muscle... you will be very hard pressed to find anything that accommodates those needs...


Thanks bro, I appreciate it. Im going to buy some gw right away. Then I was thinking running the osta in pct at 25mg first 2 weeks and and 12.5-15 mg next 4-5 weeks as you laid out in the sarms thread. After my pct is over how long should I wait to go on a sarms stack? I think after this test cycle is over im going to just stick with sarm stacks.

 

[dylangemelli]

bro that diet is such a disaster that i can't even believe you wrote that down... if you want to recomp, you need to be eating right around maintenance but you need WAY more protein than that... you should be about 55-60 protein, 20-25 carbs and 10-15 fats... you could go 50 protein 35 carbs and 15 fats or somethng along those lines as welll...

i highly recommend running gw-501516 on cycle... you can melt fat and still build muscle... you will be very hard pressed to find anything that accommodates those needs...


Thanks bro, I appreciate it. Im going to buy some gw right away. Then I was thinking running the osta in pct at 25mg first 2 weeks and and 12.5-15 mg next 4-5 weeks as you laid out in the sarms thread. After my pct is over how long should I wait to go on a sarms stack? I think after this test cycle is over im going to just stick with sarm stacks.

after pct you can go straight into a sarms triple stack... here is the link to it... The SARMS triple stack protocol

1-8 Ostarine 25 mg day dosed once a day in the a.m. SARMS1.COM - The best Selective androgen receptor modulators
1-8 S4 50 mg day... split doses... 25 mg in the a.m. and 25 mg in the p.m. SARMS1.COM - The best Selective androgen receptor modulators
1-8 GW-510516 10-20 mg day... split doses 12 hours apart SARMS1.COM - The best Selective androgen receptor modulators
1-8 HcGenerate n2bm.com
1-8 N2guard n2bm.com
3-8 Albuterol 12-18 mg day ag-guys.com

Mini pct 9-12

Hcgenerate ES n2bm.com