Need Diet Advice for First Cycle

[leopold35]

Hello everyone,

For starters thank you to everyone for all of the information that is provided; I'm new to the forum and absolutely stunned by the wealth of knowledge that is out there.

I've never used any AAS before but I'm gearing up to run my first cycle within the next month. Before I get into the very basic cycle that I'm looking to run here is a little about myself.

I'm 35yrs. old
6'1"
Weight = 210
B/F = 11% as measured at home.

Training History:
I started lifting when I was 15yrs. old. Skinny high school kid. I've been lifting on and off ever since. For the last 8 years or so I've been very consistent and dedicated to the iron.

I've trained a multitude of ways; traditional bodybuilding type workouts utilizing pyramids, forced reps, HIT, and Dogg Crapp. Westside Methods, ME, DE, etc. Crossfit and Gym Jones type workouts, Kettlebells, etc. Dabbled in the Olympic lifts as well.

Lately I've been using a lot of basic barbell exercises (Bench, Squat, Deads, Box Squats, Standing Press, etc.) I feel that I've got my training down pretty well but as always I'm a student and willing to learn.

Diet:
I've been following the Anabolic Diet by Di Pasquelle. I split my carb-up days to Thursdays and Sundays. I've tried a ton of diets through the years and I really like eating this way.

I curently eat 3000 to 3600 calories a day with macros as follows:

Non-Carb days are 60% fat and 40% protein. I eat all of the green leafy veggies that I can stomach on these days as well. Broccoli, Spinach, etc.
Fat is a mix; olive oil, nuts, avocados, steaks, butter, cream, bacon.....I consume at least a gram of protein per pound of lean body weight.

Carb Days are 60 to 70% carbs, 20% protein, 10% fat. Lots of oatmeal, sweet pots, etc. on these days. I try my best to keep my carb intakes and fat intakes seperate to avoid any unnecessary fat storage.

I have tons of energy eating this way and haven't noticed any ill affects on my workouts. Just the opposite.

I've found that this daily caloric level is where I'm at to maintain. I do zero cardio except for HIT type workouts with the Kettlebells, sandbags, etc.

I've never used any AAS in the past but feel that I am at a level and a maturity where it is time to utilize them.

I would like to bring my bodyweight up to 220-225 at 6-8% bodyfat. The added strength that comes with AAS is a welcome addition as well.

My current strength numbers are as follows:

Bench Max = 325
Squat = 365
Dead = 405
Standing Press = 180
Weighted Pull-Ups = 85


I'm looking to run a 12 week cycle of Test Enth at 500mgs per week. Injections on Tuesdays and Saturdays. Using Nolvadex as a PCT. From what I have seen and read this looks to be a good starter cycle

I'm basically looking for any feedback that you guys might have. I'm especially wondering about caloric intake while on the cycle. I already eat extremely clean but I'm wondering if 3000 k/cal a day will be enough?

Does anyone else out there follow the Anabolic Diet by Di Pasquelle? I love my carb up days and the effect is amazing even without AAS. I can literally see my muscles pump up on carb days. There is some bloating and fatigue on these days as well; water retention, etc.

Supplements:
I take about 10grams per day of fish oil, multi vit, vit-c,e, zma before bed. On workout days I have a whey shake immediately pwo. I take 10 grams of creatine daily (basic German Micronized, no sugar), During my workouts I also take 4 grams of glutamine. Pretty basic supplements. I'm primarily a real food guy; I eat a ton of steak and elk meat.

Any tips or suggestions will be greatly appreciated.

I realize that I'm an older guy but I've been at the weight game for a long time and I plan to be at it until I'm tits up; I love it!

[eatrainrest]

Hello everyone,

For starters thank you to everyone for all of the information that is provided; I'm new to the forum and absolutely stunned by the wealth of knowledge that is out there.

I've never used any AAS before but I'm gearing up to run my first cycle within the next month. Before I get into the very basic cycle that I'm looking to run here is a little about myself.

I'm 35yrs. old
6'1"
Weight = 210
B/F = 11% as measured at home.

Training History:
I started lifting when I was 15yrs. old. Skinny high school kid. I've been lifting on and off ever since. For the last 8 years or so I've been very consistent and dedicated to the iron.

I've trained a multitude of ways; traditional bodybuilding type workouts utilizing pyramids, forced reps, HIT, and Dogg Crapp. Westside Methods, ME, DE, etc. Crossfit and Gym Jones type workouts, Kettlebells, etc. Dabbled in the Olympic lifts as well.

Lately I've been using a lot of basic barbell exercises (Bench, Squat, Deads, Box Squats, Standing Press, etc.) I feel that I've got my training down pretty well but as always I'm a student and willing to learn.

Diet:
I've been following the Anabolic Diet by Di Pasquelle. I split my carb-up days to Thursdays and Sundays. I've tried a ton of diets through the years and I really like eating this way.

I curently eat 3000 to 3600 calories a day with macros as follows:

Non-Carb days are 60% fat and 40% protein. I eat all of the green leafy veggies that I can stomach on these days as well. Broccoli, Spinach, etc.
Fat is a mix; olive oil, nuts, avocados, steaks, butter, cream, bacon.....I consume at least a gram of protein per pound of lean body weight.

Carb Days are 60 to 70% carbs, 20% protein, 10% fat. Lots of oatmeal, sweet pots, etc. on these days. I try my best to keep my carb intakes and fat intakes seperate to avoid any unnecessary fat storage.

I have tons of energy eating this way and haven't noticed any ill affects on my workouts. Just the opposite.

I've found that this daily caloric level is where I'm at to maintain. I do zero cardio except for HIT type workouts with the Kettlebells, sandbags, etc.

I've never used any AAS in the past but feel that I am at a level and a maturity where it is time to utilize them.

I would like to bring my bodyweight up to 220-225 at 6-8% bodyfat. The added strength that comes with AAS is a welcome addition as well.

My current strength numbers are as follows:

Bench Max = 325
Squat = 365
Dead = 405
Standing Press = 180
Weighted Pull-Ups = 85


I'm looking to run a 12 week cycle of Test Enth at 500mgs per week. Injections on Tuesdays and Saturdays. Using Nolvadex as a PCT. From what I have seen and read this looks to be a good starter cycle

I'm basically looking for any feedback that you guys might have. I'm especially wondering about caloric intake while on the cycle. I already eat extremely clean but I'm wondering if 3000 k/cal a day will be enough?

Does anyone else out there follow the Anabolic Diet by Di Pasquelle? I love my carb up days and the effect is amazing even without AAS. I can literally see my muscles pump up on carb days. There is some bloating and fatigue on these days as well; water retention, etc.

Supplements:
I take about 10grams per day of fish oil, multi vit, vit-c,e, zma before bed. On workout days I have a whey shake immediately pwo. I take 10 grams of creatine daily (basic German Micronized, no sugar), During my workouts I also take 4 grams of glutamine. Pretty basic supplements. I'm primarily a real food guy; I eat a ton of steak and elk meat.

Any tips or suggestions will be greatly appreciated.

I realize that I'm an older guy but I've been at the weight game for a long time and I plan to be at it until I'm tits up; I love it!

how long have you been running a no carb like diet for? i've been advised for no longer than 8 weeks. have you tried a 40/40/20% split-this should be an effective diet while looking to put some size on cycle. why no cardio??? LI cardio and even intervals are very effective at trimming down fat while preserving muscle, highly recommend that PWO. also what is your BMR, diet with macros and calories. have you seen these vids if so, oh well lol...

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

[leopold35]

how long have you been running a no carb like diet for? i've been advised for no longer than 8 weeks. have you tried a 40/40/20% split-this should be an effective diet while looking to put some size on cycle. why no cardio??? LI cardio and even intervals are very effective at trimming down fat while preserving muscle, highly recommend that PWO. also what is your BMR, diet with macros and calories. have you seen these vids if so, oh well lol...

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
those 2 links are the basis of what you need right now, come back with goals, proposed diet with macros (pro, carbs,fat) of all foods, meals, day along with calories. then post up your BMR and your CURRENT diet and that is what we need for a proper critiqe. GL
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

Thanks for all of the infor and feedback! I will definitely check out the videos and also do some BMR Calculations. The BMR is new to me and will definitely shed some light on all of this diet stuff.

"No Cardio" may be a bit misleading; I do Tabata Intervals with kettlebells 4-5 times per week as well as Javorek Complexes at the end of my workouts. I've done a.m. steady state cardio (100-130 BPM) in the past with great results. At the moment life has gotten in the way of that particular program.

Thanks again and will get back with more complete numbers.

[leopold35]

Would this type of diet still be considered "no carb" even with the two carb-up days? I've been eating this way for 5 months now.

[eatrainrest]

Would this type of diet still be considered "no carb" even with the two carb-up days? I've been eating this way for 5 months now.

yea id consider it no carb with 2 refeed days basically... i dont think its a healthy approach and carb cyling/keto should only be temporary (8weeks IMO seems fine). other than that i follow a 40/40/20 split when lookin to throw some size on

[leopold35]

Your post on BMR is really interesting. I used your method taking into account lean body mass; I rounded the numbers up slightly to consider errors and variances in the BF calculation.

I arrived at the following numbers which seem to make pretty good sense.

180lbs. lean x 13 = 2340
Additonal 600 calories for activity. I'm assuming that 600 calories for activity is a pretty general figure?

Do you take away the 600 calories on non-training days?

Thanks again for the info!

[eatrainrest]

Your post on BMR is really interesting. I used your method taking into account lean body mass; I rounded the numbers up slightly to consider errors and variances in the BF calculation.

I arrived at the following numbers which seem to make pretty good sense.

180lbs. lean x 13 = 2340
Additonal 600 calories for activity. I'm assuming that 600 calories for activity is a pretty general figure?

Do you take away the 600 calories on non-training days?

Thanks again for the info!

well 600 was just an example to show the flaw using harris formula... there is actually another way using LBM which you should consider... i kinda guestimate how many calories i burn through activity rather than use a "forumula" to estimate for me. its worked for me so. and yes, on non workout days you eat less calories.. basically to maintain weight you eat at your calculated BMR and on workout days you account for those cals burned. depending on goals, you will add/subtract 300/500 cals daily... if you scroll under that thread thers another way that reed posted.. calc that and see what you get as well.

[leopold35]

Whoa!

I just tried Reed's KatMc Formula;

BMR = 2141.2
I'm using a lean body mass of 180lbs.

TDEE = 3693.25

Quite a jump from your formula??

[sizerp]

Whoa!

I just tried Reed's KatMc Formula;

BMR = 2141.2
I'm using a lean body mass of 180lbs.

TDEE = 3693.25

Quite a jump from your formula??

3,700 kcal will certainly grow you!

[eatrainrest]

Whoa!

I just tried Reed's KatMc Formula;

BMR = 2141.2
I'm using a lean body mass of 180lbs.

TDEE = 3693.25

Quite a jump from your formula??

that doesnt sound right

[leopold35]

I was skeptical about the results as well; more so about the wide variances from formula to formula.

82kg x 21.6 = 1771.2

1771.2 + 370 = 2141.2

BMR = 2141.2

I went with the very active calculation (BMR x 1.725)

2141.2 x 1.725 = 3693.57

These calculation seem to be decent starting points to get someone going. I've been charting for a while now and have found the food journal to be a super tool.

When I started the Anabolic Diet the starting point for that diet was your bodyweight times 18 for daily calories.........

[fitfreak6]

wow, this guy and myself are in the same boat, i am on a very similar diet currently, just started test-e 500mg/week and deca 400mg/week, 5'11, 205, except i am 25. anymore pointers on a good diet with this program?