Keeping gains very lean and dry. Any help greatly appreciated.

[Fenix12]

Hey everyone, I used to use this site quite consistently and have 3 serious cycles under my belt but have taken about 3 years off. I am back to a point where I am pretty content with my body naturally after training hard for about a year again and want to take it to the next level.

-I am 6 feet, 185-190 lbs about 7-8% body fat.
-My cycle plan is just 500 mg of prop a week.
-I am not looking for massive size gains. More density, hardness, and some size, while maintaining my cuts.

My question is what can I do to ensure I stay as dry as possible. Fat gain is never much of an issue I stay relatively lean while on but I tend to have a problem with bloating. I can't really get my hands on any anti-estrogen's other then nolvadex, would you even bother running it?

Is there anything I can do diet wise/training wise/natural supplementation wise to ensure minimal bloat? Maybe lower my test dose from 500mg to 400mg. I am not looking for massive size gains, more density, hardness, and some size.

[jamyjamjr]

diet...

watch the videos
http://forums.steroid.com/showthread.php?t=323516

do the math
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[WARMachine]

^ Im sure his diet is pretty good. 8%BF at 190 is pretty decent.

Adex bro, adex... Read my sticky.

[jamyjamjr]

haha, didn't see that war.. good catch

[Fenix12]

Ya, my diet is pretty spot on, I just start to hold a little water when I cycle which I want to avoid. If I can't get my hands on any adex would you recommend running any nolva because I know I can get my hands on that?

[jamyjamjr]

yea, that'll work fine bro..