Originally Posted by
Damienm05
I've been running it for about 8 weeks now, all of which have been on 500mg of test. Needless to say, it's hard to gauge because I've gained like 15 lbs. of lean mass and am retaining another 5-10 in water it would seem. In terms of what I can say definitively, energy levels are great as well as how I feel in general.
Makes sense. I would love to get my hands on some Test... currently in the market for Anavar though, going to try and start small to see how my body reacts to AAS.
I ran this diet when I was initially put onto this forum several months ago and followed it strictly for about 3 months. At this time, I was about 15% bf and had not begun planning my cycle yet. Over the course of that 3 month period, I got to about 12% which I thought was quite good since my weights were steadily increasing in the gym and I was eating just below my TDEE. Live and learn to be patient I guess, haha. Unlike keto, I felt thin but not depleted. Soon after, in order to get to single digit bf% before my cycle, i regrettably tried a very low carb keto-type diet with no refeed and I got to 9% in a month but I lost as much as 10% strength.
Understand that unless you set your cals 1000 below your TDEE or do hours of daily cardio with a 40/40/20 diet, you won't see rapid weight loss. 1.5 lbs. a week is great, assuming it's all fat. Stick with it for another 8 weeks and you'll see that it's working well. In short, if you've seen a difference on the scale and in the mirror, albeit slight, after 4 weeks; you're doing well.
Funny you mention it - my weight loss this week is exactly 1.5lbs.... i'd only be assuming it's all fat, but have no way to know for sure. I can definitely see my abs better; I have the 4 upper 'cubes' coming in nicely. The lower half of my abdomen doesn't even exist! In the 4 weeks, i'm down over 5lbs so I guess that's good progress. I haven't lost strength in the gym so far... so hopefully it's all fat that's burning off.
I did not do a refeed when I first ran this diet months ago. It was not necessary at that time and IMO, is not for you yet either. I do a refeed now, however it is minor. On my sat/sun I don't lift and I up my carbs from 150 to 300. Sources remain complex and carb consumption is cut off before dinner. My monday workout is great but it doesn't match the super-compensation seen with CKD for obvious reasons.
You ate right below your TDEE and on an 40/40/20 a refeed may not be necessary. I'm eating around 500-600 below, and I think the refeed becomes more necessary when overall calories are that low (and therefore carbs are automatically low) - Fireguy said he wouldn't normally suggest a refeed on this diet either, but said it's necessary at my defecit. Plus, it makes me feel great the next day in the gym, actually went up in my bench!
No pics up right now; planning on posting before and after pics after PCT.