Off cycle diet help

[bikebod]

I just got off a 16 weeker of test-e and eq, start pct in about 2 weeks. I need some advice on how much to be eating now and when I should start cutting. I'm 26 5'11" 218 14-15% bf. I would try and eat 4500-5000 cals/day while on and even with all that I was stuck at 218 for about a month, didn't pass it.
My diet breakdown on-cycle is approx. 80-120gr fat, 250-350gr protein and the rest carbs....while bulking I try mainly for complex carbs but do allow myself more simple carbs too.
I dropped the cals to 4000 now that I'm off, trying to keep about the same % breakdown on the macros, unsure of where to go next.

 

[ChefWide]

depends a lot on how hard you are training now that you are off, even more than the actual gear is to keep in consideraton what your expenditure is...

do you use some kind of calculator or site to compute your kcal needs? how did you come up with your breakdowns for while on cycle?

 

[bikebod]

depends a lot on how hard you are training now that you are off, even more than the actual gear is to keep in consideraton what your expenditure is...

do you use some kind of calculator or site to compute your kcal needs? how did you come up with your breakdowns for while on cycle?

For on cycle, or any time, I write down everything that I eat is all. I think i've used a calc. in the past, but it told me to eat something like 3000 cals..obviously that doesn't work for me since I was eating 4500-5000 and not gaining.
I'm still lifting hard, as heavy as I can and just as often. I still feel good, not sure that my test levels have had time to drop much. Considering that I am now doing the cardio, where before I did none, I am using some more calories during the week.

 

[bikebod]

bump for more input

 

[TheMesonator]

Also, are your plans on cutting? Or do you just want to maintain what you have?

What types of foods are you eating?

Could you give me some more information regarding where you started before your cycle?

 

[bikebod]

Also, are your plans on cutting? Or do you just want to maintain what you have?

What types of foods are you eating?

Could you give me some more information regarding where you started before your cycle?

Before this cycle i was at 205, 14% bf---that has not changed, now 218. I want to keep as much muscle as possible, but slowly get my bf down to 10-12% and then maintain for a while.
I'm eating mainly whole foods, beef, chicken, some fish. Sweet potatoes, bagels, rice sometimes. One cytogainer shake/day with protein, sometimes another protein shake.