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Thread: Cycle Diet
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05-11-2011, 02:06 PM #1Associate Member
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Cycle Diet
i am planning on doing a test e cycle @500 mg a week starting in September. here are my stats:
age: 27
height: 5' 7"
weight: 170lbs
exercise history: seriously lifting for 4 years(as of this july); 2 years of a serious 90lbs cut before that
cycle history: did a cycle of just var last year at 70mg a day and saw good results
Here is my planned diet
Meal 1: Breakfast
4 egg whites- 16g protein
2 whole eggs- 12g protein, 9g fat
1 cup oats- 46g carbs 10g protein 6 g fat
total- 46g carbs/38g protein/15g fat
Meal 2: Lunch
6oz grilled chicken- 40g protein, 2g fat
8oz spinach- 6g carbs, 5g protein, 3g fat
2oz almonds- 12g carbs, 12g protein, 28g fat
4oz brown rice- 46g carbs, 5g protein, 1g fat
total- 74g carbs, 62g protein, 34g fat
Meal 3: Preworkout
1 cup oats- 46g carbs, 10g protein, 6g fat 278cal
WORKOUT
Meal 4: Postworkout
protein shake- 8g carbs, 54g protein, 4g fat
fruit (ex: banana or apple)- 24g carbs, 1g protein
white bread-24g carbs, 3g protein, 1g fat
total- 56g carbs, 57g protein, 5g fat
Meal 5: Dinner
6oz grilled chicken- 40g protein, 2g fat
6oz brown rice- 63g carbs, 7g protein, 2g fat
8oz broccoli-6g carbs, 4g protein
total- 69g carbs, 52g protein, 8g fat
Meal 6: Before Bed
casein shake- 3g carbs, 23g protein, 1g fat
1/2tbsp fish oil- 7g fat
total- 3g carbs, 23g protein, 8g fat
TOTAL- 250g carbs, 233g protein, 70g fat 2562 cal
to bulk at 300 cal above maintenance I worked out that it comes to 2550cal.
one of my friends who cycled test e at 500mg last year said he ramped up 200cal a week continuing the clean foods and general macro breakdown. so at the end of a 10 week cycle i would be eating 4550 cal, sound about right?Last edited by gthom47; 05-11-2011 at 03:40 PM.
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05-11-2011, 03:03 PM #2
no point in going anywere over 1000 calories over maintenance. On cycle you're body becomes more efficient at using the protien you feed it.
I would say ditch the milk before bed and replace it with a scoup of cassien protien and a couple tbsp of natty peanutbutter
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05-11-2011, 03:06 PM #3Junior Member
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Ok i'll start off by saying I am still somewhat of a newb but upon reading this forums heres what i think the response will be like. answers in bold. also list the times of your meals.
PS. I am still a bit of a newb so i may be off with my suggestions, wait ofcourse for what the pros have to sayLast edited by little_dude; 05-11-2011 at 03:17 PM.
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05-11-2011, 03:16 PM #4Associate Member
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I edited the original post to fix my typos.
@little dude- i know 2200 seems really low for maintenance but the last time i bulked i gained 34lbs in 20weeks eating 3100cal a day which would equal 850cal increase a day so i dropped that to 300 cal increase a day at 2550cal.
@scotty- so you are saying instead of ramping up to 4550 cal, i should ramp up to 3250cal with a similar breakdown and then hold there for the remainder of the cycle?Last edited by gthom47; 05-11-2011 at 03:30 PM.
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05-11-2011, 03:22 PM #5Junior Member
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I dont think you should use that much friut as it contains alot of sugar, and too many insulin spikes are not good for you in the long run i heard. Maybe add some oats to your protein shake. Also you didnt state what your BF was, so make sure its at the most 10-12%. also if you gained so much (34lbs) before, is the cycle nessesary? but i suppose its dependant on how much muscle and fat you gained in your last bulk. So with 34 lbs that means you must have been about 140-150 (considering you cut or lost some weight afterwards) before the 20 weeks. you might want to consider bulking natural for a little while longer as you could definately clean bulk and add some more lean mass naturally. but it is your choice at the end of day.
Last edited by little_dude; 05-11-2011 at 03:35 PM.
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05-11-2011, 03:38 PM #6Associate Member
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ok i added a slice of white bread to post workout. still simple carbs, but not heavy in sugar.
the bulk was about a year ago and i started at 164lbs about 14%bf and worked up to 198lbs around 23%bf. i recently finished a cut and am now 170lbs about 13%bf.Last edited by gthom47; 05-11-2011 at 03:41 PM.
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05-11-2011, 03:49 PM #7
There's no need to gain 9% bodyfat when you bulk. Thats what happens when you eat to much over maintenance calories
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05-11-2011, 03:50 PM #8Associate Member
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yea exactly. it was a terrible miscalculation on my part. which is why im staying far away from that much and only bulking at 2550 cal now.
but on cycle the protein synthesis rate is altered so would 3250cal be good while on cycle or would that once again gain a mass amount of fat?
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05-11-2011, 04:59 PM #9
500 over maintenance is a good place to start. I prefer on cycle to go about 750 over but never any higher. Make adjusments as you go if you start to put on to much fat.
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05-11-2011, 05:13 PM #10Junior Member
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05-11-2011, 06:26 PM #11Associate Member
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yea i do cardio 3 times a week. i will do HIIT training one day 1/2 lap sprint, 1/2 lap walk. then the other two are 30-45min low intensity running
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05-11-2011, 06:31 PM #12Associate Member
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as far as the diet for on cycle goes, would 750cal above maintenance so 3000 cal a day really be enough? it would break down into 310g carbs, 260g protein, 80g fat same quality food as listed above but just more of them.
i have read so many differing views from different places. i have heard you should gradually increase by 200 each week; eat between 4000-7000 cal a day, stay at most 750cal above maintenance and a few others, so whats usually a good rule of thumb to follow for on cycle?Last edited by gthom47; 05-11-2011 at 06:43 PM.
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05-11-2011, 07:16 PM #13Junior Member
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Its hard to say tbh. I feel that u should atleast be aiming for 3000cal IMO but others may suggest otherwise. The main thing is that YOU alter it to fit YOU, meaning If u aren't gaining as much as u should, up the cals, if u noticed ur BF rising too fast, then u need to cut the cals down a bit. Everyone is different, u have to find out what works for you (as some ppl can or cant grow on X of cals but it could be different for u). I think 3000 is a Good place to start and u should add in more if hunger/demand increases (which it most likely will).
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05-11-2011, 07:24 PM #14Associate Member
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ok great thanks. as for the breakdown i was doing 40%carbs 35% protein 25% fat. should i keep it there or move it to 40% carbs 40% protein 20% fat?
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