Approved Log My TRT cycle Log

[Slyderkt]

To answer you question.
I like 3 day lo carb 2 day regular.

 

[Slyderkt]

Forgot.
Water is your water intake.
Gallon per day minimum is my opinion

 

[leandropirulito]

Sorry I am late to this log.
First advise is keep up the good log. Details question and answers. With that these guys will give good advice.
I am older at 56 but kind of the same as you.
10 body fat is a great start. Most can’t get to that. To get below that there is defiantly a plateau. 7 percent is obtainable but harder to maintain. Unless you are Dylan. He is a different bread but knows how to do it.
I can maintain about 8 if I stay focused. I have seen 7 and even did 5.5 once but looked like a crack head.
As you get older is gets different.
Carb cycling for me truly works.
Fasting is great for some folks. I end up trying to eat my arm by 10 am.
Right now you just need a recomp. Drop some fat and gain some muscle.
Both are going be mostly diet. Of course with that you need good lifting and cardio.
Bf drop will come from diet and cardio.
Cardio also needs ab and core work. Lots of it. You have a great start to that but time to step it up. Try 20-40 minutes fasted cardio every morning. I did great at 40 min.
You need to drop carbs and rais fat and protein.
Try different ratios to figure out what works for you.
I would say 1g to 1.5 G protein per pound of body weight
Carbs and fat make up the rest.
Example 45 %protein, 35% carb, 20%fat.
That is just one of several combos.
Some like their fat higher than carbs.

Sorry I ramble.
I’ll stop here and let you absorb this.

What are you using to track food?
I think your maintenance calories are too high.
At 190 lbs 6’ tall mine are 2500.
I bet yours are more like 2000. And to drop bf you would do better around 1500.

All just my opinion and with more details we can get more solid numbers for ya

Hello slyderkt and all. Thanks for the answers and the tips, I'm not doing fasted cardio. I'm only doing it 30-40min after training. I'm going to start fasted cardio.
My low carb diet has 1870kcal and medium carb days is at 2200kcal. I'm 5'8" and 174lb. I need to improve my water intake and adjust my calories, thank you.

 

[the_alcatraz]

I started doing 3 low carb days (lunch and post workout only) and 2 moderate carb days.
Low carb:
Cho1.4g/kg
Pro:2.6g/kg
Lip:0.7gkg
moderate carb:
Cho: 2.7g/kg
Pro: 3g/kg
Lip:0.4

On the days that I lowered the carbs and increased the fats I felt better and more satiated, on the third day I found my skin better and a more defined appearance. Is it worth it to do low carb for about 10 days straight or is it better to cycle? What do you think of this ratio? My goal is to go from 10% BF to 7%

@leandropirulito you're giving ratios not food, you understand this is a problem right?

for example if you eat 2 tbps of sugar thats also 30 carbs but if you eat a pack of oatmeal thats also 30 carbs. So we need to know what you actually eat.

Please post food amount and when you eat it.

like
200grams chicken breast 6am (or OZ if you want to use our measurements)

You should do low and high carbs but first lets see actual food.

 

[stevesmi]

this is a great log man

 

[ceo]

bros without your meals we are like shooting in the dark

 

[leandropirulito]

@leandropirulito you're giving ratios not food, you understand this is a problem right?

for example if you eat 2 tbps of sugar thats also 30 carbs but if you eat a pack of oatmeal thats also 30 carbs. So we need to know what you actually eat.

Please post food amount and when you eat it.

like
200grams chicken breast 6am (or OZ if you want to use our measurements)

You should do low and high carbs but first lets see actual food.

Thanks for the answer, I understood what you said, follow the foods.
Low Carb Day

Meal 1:
200g zero yogurt
30g whey
10g golden flaxseed
5g creatine
2 caps fish oil
5000 iu vitamin D
1 capsules of multivitamin

Meal 2:
100g cucumber
100g egg white
20g Brazil nuts

Meal 3:
150g chicken breast
150g potato
100g green vegetables
1 capsules of multivitamin

Pre workout:
1 cup of coffee

Post workout 1:
30g oatmeal
30g whey

Post workout 2:
100g broccoli
100g egg whites
20g Brazil nuts

Meal 4:
150g chicken breast
100g tomato
100g cucumber
100g lettuce

Meal 5
200ml skimmed milk
30g whey
20g peanut butter


Mod Carb Day

Meal 1:
200g zero yogurt
30g whey
30g oatmeal
10g golden flaxseed
5g creatine
2 caps fish oil
5000 iu vitamin D
1 capsules of multivitamin

Meal 2:
100g egg white
2 slices of wholemeal bread

Meal 3:
150g chicken breast
150g potato
100g green vegetables
1 capsules of multivitamin
1 apple

Pre workout:
1 cup of coffee
1 banana

Post workout 1:
30g oatmeal
30g whey
200ml skimmed milk

Post workout 2:
100g broccoli
100g egg whites
20g Brazil nuts

Meal 4:
150g chicken breast
150g potato
150g green vegetables


Meal 5
200ml skimmed milk
30g whey
20g peanut butter
100g strawberry

What do you think I can improve? I've been doing this diet with these modifications for 7 days, 3 days low carb and 2 days mod carb.
Thanks

 

[ROIDDERS]

we need more diet details dude

 

[Monstro]

respect for log but you need to give details

 

[Vadim Fedorov]

diet details are a must here