diet for first cycle

[ocman]

I will be following Austinite's first cycle protocol to the tee, what is the best ratio of macronutrients for a first cycle? A 40-40-20 breakdown at 3k calories, would give me 300g of protein at approximately 1.6g per pound.

STATS
Age: 58
Weight: 178
Height: 69.25
BF: less than 12%
Goal: lean bulk and try to save as much gains as possible
BMR: 1645
TDEE: 2632

I will be aiming for 3000 calories (6 or 7 meals), but will probably be hitting closer to 3200 calories (500 over tdee). I will be eating chicken, lean ground beef, tuna, turkey, eggs, egg whites, oatmeal, quinoa, yams, brown rice, beans, nuts, avocado, blueberries, PWO shake.

Thanks in advance!

[73rr]

I will be following Austinite's first cycle protocol to the tee, what is the best ratio of macronutrients for a first cycle? A 40-40-20 breakdown at 3k calories, would give me 300g of protein at approximately 1.6g per pound.

STATS
Age: 58
Weight: 178
Height: 69.25
BF: less than 12%
Goal: lean bulk and try to save as much gains as possible
BMR: 1645
TDEE: 2632

I will be aiming for 3000 calories (6 or 7 meals), but will probably be hitting closer to 3200 calories (500 over tdee). I will be eating chicken, lean ground beef, tuna, turkey, eggs, egg whites, oatmeal, quinoa, yams, brown rice, beans, nuts, avocado, blueberries, PWO shake.

Thanks in advance!

Everyone is kinda different when. It comes to your split.

Some ppl's body reacts better to high fat or high carb. Diets

My suggestion is learn what works best for u. And eat to your goals. Do 40/40/20 for a couple weeks and see how it works. Then Maybe change it up to 40/30/30 for a couple months. See what works best for u!

[Back In Black]

Is 2700cals your actual maintenance calories or a calculated TDEE? If it's calculated it old help enormously if you knew your actual maintenance.

[ocman]

My bad, 2632 is my maintenance calories.

[Back In Black]

My bad, 2632 is my maintenance calories.

That's very specific. That's the exact amount of calories you need everyday to maintain your current weight?

[ocman]

Using the harris-benedict formula, yes...

[Back In Black]

Then it's a guess, not actual maintenance. How many calories do you actually eat on a daily basis to not gain or lose weight?

[ocman]

Between 2400-2500 calories.

[bethdoth]

178 @ 12% BF That's about 157lb lean mass, if you went with 2 grams protein per LBM that would be 314 grams of protein a day or 1256 calories. 20% fat would be 600 calories from fat. 3000 -(1256 + 600)= 1144 left for carbs. That would be a 38% carbs/20% fat/42% protein. This is where I normally start. Then spread protein and fat pretty equally across 6 meals, the majority of the carbs i like to do in the morning pre and post workout.
Like 73rr said everyone is different. At 58 years young I imagine 2 grams of protein per LBM would be good especially when trying to build and retain muscle. Are you doing any AAS (cycle or HRT)?

[73rr]

178 @ 12% BF That's about 157lb lean mass, if you went with 2 grams protein per LBM that would be 314 grams of protein a day or 1256 calories. 20% fat would be 600 calories from fat. 3000 -(1256 + 600)= 1144 left for carbs. That would be a 38% carbs/20% fat/42% protein. This is where I normally start. Then spread protein and fat pretty equally across 6 meals, the majority of the carbs i like to do in the morning pre and post workout.
Like 73rr said everyone is different. At 58 years young I imagine 2 grams of protein per LBM would be good especially when trying to build and retain muscle. Are you doing any AAS (cycle or HRT)?

I like the "at 58 years young " . I can only hope I think that way when I'm older

[bethdoth]

I like the "at 58 years young " . I can only hope I think that way when I'm older

Stay the course and try to live a clean but fun life! I will be 55 in July and plan to be bigger stronger and leaner when 58. Don't know what i am going to do about my ninja turtles hard shell abs! LOL

[ocman]

Are you doing any AAS (cycle or HRT)?

Going to get my cherry popped at 58 (austinite's protocol)...

[ocman]

So, I'm actually 13.12%, should I try and get a little lower before jumping in?