carb cyclign info please!

[Cougars509]

im 6'5 at 218 currently probably about 12% bf on test e 500 a week about to start anavar in the next 3 weeks

BMR= 2234cal
TDEE=3,842

what you think in doing a carb cutting, should be my percentages. i want to be eating about 3500 cals daily.

what you think about 150g carbs, 75g fats, 300g protein?

i want to really get my abs to show and never have tried carb cycling, can i get some input and recommendations?

also any carbs i will eat, it will be before 2pm and eat just veggies and proteins from then on

[--->>405<<---]

hey cougar welcome to the forum..

i get ur bmr @ 2250 and with 1.55multiplier get ur tdee @ 3500..it appears ur using the 1.75 multiplier.. is there a particular reason?? carb cycling is a good approach and currently the one i use..

150g carbs, 75g fat, 300g pro = @2500 cals not 3500 cals..

id suggest googling carb cycle.. this way u can get an idea what its about.. u wanna keep fats and protein the same and cycle ur carbs low, moderate, high throughout the week.. this is the simplified explanation.. of course ur fats may change a little if some of the carbs u eat have fat in them.. ur calories will also be cycled by default..

what kind of diet do u currently eat? has ur progress stopped or slowed?

[Cougars509]

i am just now starting to try and focus down on a carb cycle, i usually just eat a healthy overall amount of food and get about 4-4.5k which i feel is too much since i have been gaining some unwanted fat in my stomach! idk why i got the numbers i did, but i trust yours more then mine!

[Cougars509]

bumpsy

[--->>405<<---]

with a tdee of 3500 no wonder ur gaining fat.. ur eating 1000cals above it daily..

how long have u been on cycle and based on ur cals im assuming it was a bulking cycle?

how much longer do u have left on cycle as well?

what has been ur progress so far?

[Cougars509]

im 5 1/2 weeks in on a 15 weeks cycle. i really just wanted to gain muscle without putting on much unneccissary bulk if possible but have gained probably a good 5-10 of fat in my stomach i would LOVEEEEEEEE to shred off, now im trying to cut my cals down to 3500 and do cardio for 20min daily, as well as restrict carbs to 150 or less daily

[Cougars509]

actually cutting cals down to 3000

[Turkish Juicer]

Decrease calories, increase cardio and lower your daily sodium intake if you want to see your abs. Performing ab sessions with weight should also help with this.

[Cougars509]

Breakfast
2 tbs Olive oil 240cal, 28g fat
4 eggs 270cal, 18g fat, 4g carb, 24g protein
4 strips turkey bacon 200cal, 6g fat, 4g carb, 24g protein
2 pieces Daves Bread 260cals, 6g fat, 46g carbs, 12g protein
3 tbs butter 240cals, 27g fat
Cals: 1210
Fat: 85
Carbs: 54
Protein: 60

Lunch
2 Chobani Greek Yogurt 280cals, 40g carbs, 28g protein
Steak 3.5oz 235cals, 13g fat, 27g protein
Cals: 515
Fat: 13
Carbs: 40
Protein: 55

Preworkout
Steak 3.5oz 235cals, 13g fat, 27g protein
2 whole eggs 140cals, 9g fat, 2 carbs, 12g protein
2 egg whites 60cals, 8g protein
Chobani Greek Yogurt 140cals, 20g carbs, 14g protein
Granola Mix 250cals, 8g fat, 40g carbs, 5g protein
Cals: 825
Fats: 38
Carbs: 62
Protein: 58

Dinner
Steak 3.5 oz 235cals, 13g fat, 27g protein
Asparagus 26cals, 4 carbs
Butter 80cals, 9g fat
Cals: 341
Fat: 21
Carb: 4
Protein: 27g


Daily
Cal: 2891
Fat: 157
Carbs: 160
Protein: 200

[Turkish Juicer]

Your fat to protein ratio is 157-200 on a daily basis.

Your first meal of the day consist of 85gr of fat

You are on a 15week Test E and Anavar cycle and your daily protein intake is only 200gr at 218lbs body weight

No wonder why you are not making lean gains my friend.

Drop your daily intake of fat to 80gr and up the protein to 350 and see what happens.

[Cougars509]

okay i will, looks like i need to be hitting alot more steak and chicken

[Turkish Juicer]

You have no shakes in your diet, which means you should not have any trouble for opening more space for protein.

You can easily up your daily protein drastically by introducing 2 shakes and an extra meal that consists of either 12oz of fish or steak.

[--->>405<<---]

why do u have 2 threads going about the same thing?

[Cougars509]

ones a carb cycling info and ones diet...i guess the same lol

[gbrice75]

Your fat to protein ratio is 157-200 on a daily basis.

Your first meal of the day consist of 85gr of fat

You are on a 15week Test E and Anavar cycle and your daily protein intake is only 200gr at 218lbs body weight

No wonder why you are not making lean gains my friend.

Drop your daily intake of fat to 80gr and up the protein to 350 and see what happens.

^^ this

You have no shakes in your diet, which means you should not have any trouble for opening more space for protein.

You can easily up your daily protein drastically by introducing 2 shakes and an extra meal that consists of either 12oz of fish or steak.

^^ and this. The protein should be super easy to get up. But for the love of God, cut the fat down by about 1/2!!!

[Cougars509]

this better?! feel free to copy and past and cut out and add in whatever you want PLEASEEEEEEEEEEEEE!!!!!!! i want to know what you guys would change about it! thanks guys for your help also!




Breakfast
8 egg whites 240 cals, 32g protein
4 strips turkey bacon 200cal, 6g fat, 4g carb, 24g protein
2 pieces Daves Bread 260cals, 6g fat, 46g carbs, 12g protein
Cals: ***
Fat: 12
Carbs: 52
Protein: 68

Lunch
2 Chobani Greek Yogurt 280cals, 40g carbs, 28g protein
Steak 7oz 470cals, 26g fat, 54g protein
Cals: 750
Fat: 26
Carbs: 40
Protein: 82

Preworkout
Steak 3.5oz 235cals, 13g fat, 27g protein
4 egg whites 120cals, 16g protein
Chobani Greek Yogurt 140cals, 20g carbs, 14g protein
Granola Mix 250cals, 8g fat, 40g carbs, 5g protein
Cals: 745
Fats: 27
Carbs: 60
Protein: 46

Dinner
Steak 3.5 oz 235cals, 13g fat, 27g protein
Chicken breast 120cals, 1g fat, 24g protein
Asparagus 26cals, 4 carbs
Cals: 381
Fat: 14
Carb: 4
Protein: 51g


Daily
Cal: 2656
Fat: 79
Carbs: 156
Protein: 227

[Turkish Juicer]

You did a good job by cutting your daily fat intake by 1/2 and cutting off some junk food here and there; however, your diet is still far from being solid lean gainer's diet IMO.

Here is some pointers for further improvement:

1. You are on a 15week Test E and Anavar cycle and your daily protein intake is only 227gr at 218lbs body weight. This is off. I know your body has reacted horrible to whey (acne, cyst, bloated nipples etc.) which is why you have not added any shakes to your diet. The truth is you will NOT fully benefit from your current cycle in terms of gains unless you up your daily protein intake to a 300-350gr range. I doubt this is possible for you without introducing about 2 shakes to your diet. I would look into whey alternatives such as Pea, Hemp and Rice protein to make up for the lack. On a personal note, this is exactly why we push people to figure out their diets first and then start cycling on this forum. AAS use without a spot on diet never produces ideal results for the users.

2. I wouldn't push steak for every meal either. Lean red meat is great for muscle building purposes but it is also much harder for your body to digest compared to fish and chicken. On the same token, you will be able to eat more fish and/or chicken in one sitting, hence increasing your protein intake from meals. I would go with 12oz of chicken for lunch and pre-workout meal, and eat a 12-14oz steak for dinner. You will benefit from this on different levels.

3. Remove the bread and granola mix from your diet altogether. Replace these with oats instead.

[Cougars509]

hey turk you are the man! i love your feedback on my posts and it appreciated alot taking the time to do so! i will be looking into a different protein tomorrow and hopefully hit a winner! i know i need to be at about 325g of protein! so i need to do what i have to! and do you recommend taking shakes with water! disgusting hah! what do you think of my cals overall given i add in 2 shakes giving lets say 350 cals and 40g protein?? heres another upgrade ha with that added in my totals i changed below and also cut out different foods and added protein

Breakfast
8 egg whites 240 cals, 32g protein
4 strips turkey bacon 200 cal, 6g fat, 4g carb, 24g protein
2 pieces Daves Bread 260 cals, 6g fat, 46g carbs, 12g protein
Cals: 700
Fat: 12
Carbs: 50
Protein: 68

Lunch
Steak 3.5oz 235cals, 13g fat, 27g protein
4 egg whites 120cals, 16g protein
Chobani Greek Yogurt 140cals, 20g carbs, 14g protein
Granola Mix 250cals, 8g fat, 40g carbs, 5g protein
Cals: 745
Fats: 21
Carbs: 60
Protein: 46

Preworkout
2 Chobani Greek Yogurt 280cals, 40g carbs, 28g protein
Steak 7oz 470cals, 26g fat, 54g protein
Asparagus 26cals, 4 carbs

Cals: 776
Fat: 26
Carbs: 44
Protein: 82


Dinner
Steak 7 oz 470 cals, 26g fat, 54g protein
Chicken breast 120cals, 1g fat, 24g protein
Asparagus 26cals, 4 carbs
Cals: 616
Fat: 27
Carb: 4
Protein: 78g

+2 protein shake with 350 cals and 40g protein
Daily
Cal: 3187
Fat: 86
Carbs: 158
Protein: 314

[Cougars509]

think to many cals for my goals?

[Turkish Juicer]

1. Your daily calorie intake increased due to an increase in daily intake of protein, which is fine. Human liver is incapable of turning protein into sugar, release it to the circulatory system and then store the extra amount as fat. Extra calories from fat and carbs need to be watched, not protein. When you eat ''too much'' protein, it gets oxidized. Some research even suggests that this results in fat oxidation as well. In addition, extra intake of protein while on gear is something that anyone should be shooting for, not vice versa. Thus, your daily caloric intake with regard to your macros is spot on.

2. 2 shakes do not equal to 350 cals and 40gr of protein. Most whey protein supplements typically have 22-25gr of protein per scoop with approx. 120-140cals. According to this calculation, you will be getting more protein and less calories from your shakes, which I believe is good news to you.

3. Again, you should ditch the bread and granola mix and replace those with a natural complex carb source like oats, yams and/or brown rice.

4. Increase the cardio.

[Cougars509]

anything else you would change besides adding in those shakes and changing the carbs to oats and yams? my carbs and everything else in my diet look good? macros all look good?

[Turkish Juicer]

Everything will look good once you've made the suggested modifications.

Adding more vegetables will make your diet a better one, as for a final suggestion.

Stay away from corn, sweet peas and take it easy on carrots concerning your carb management.

As is, you are on a low carb diet and some carbs from vegetables will not mess it up, so don't worry about the slight increase in your macros when you eat bunch of vegetables.

[Cougars509]

hey thanks turkish! keep an eye out for my thread ill post up an update once i get my protein and switch out the carbs tomorrow! thanks a ton man!