Diet while on AAS

[sixxer]

I'm 5'8" and weigh 81kg.

I train 4 times a week. ~2hr sessions.

I am currently studying so work wise I do fcuk all.

I'm in my 7th week, deca 375mg/week and Test E 500mg/week.

What is my maintenance while on cycle? Taking in to consideration elevated T3 due to Test E, and increased BMR as a result. Unless the Deca counters this with a decrease in T3.

Suggested daily calorie target to continue strength and LBM gains whilst reducing bodyfat? Assuming this is possible while on Test E and Deca. If not, what should I add to my cycle (Trenbolone, Winstrol, Anavar, etc)?

Thanks.

[sixxer]

By the way my current diet has been about 3500-3800cals. 200-250g protein, 150-250g carbs, 200g fat.

And I do no cardio. Should some be added to effect better fat loss? If so, when (pre or post workout, off days, mornings, etc?)? Should cardio be done fasted? Also, at what intensity (Heart rate, etc)?

Thanks.

[Damienm05]

By the way my current diet has been about 3500-3800cals. 200-250g protein, 150-250g carbs, 200g fat.

And I do no cardio. Should some be added to effect better fat loss? If so, when (pre or post workout, off days, mornings, etc?)? Should cardio be done fasted? Also, at what intensity (Heart rate, etc)?

Thanks.

Ok, there's your problem. 300/300/100 would be better setup if you're trying to eat above maintenance, which we can safely assume is like 2700. Taking into account your on-cycle, you can get away with assuming a lot but to be exact you should factor in your bf%. Regardless, 3300 with that macro setup is 500 over for a bulk.

To the second part - and very closely related in that you'll want to do cardio to avoid gaining additional body fat. Being on gear doesn't make you impervious to that. Try to do like 60 mins of LIT when you rise before you eat for optimal effect - 65% intensity.

It would help immensely if you posted your diet with specific macros for each meal to get the most out of your cycle. It seems like it could use serious work.

[sixxer]

Thanks, Damien.

Breakfast
Protein shake w/ Coconut Cream (25p/5c/11f)
Apples x 2 (50c)
Yoghurt 200g (10p/10c/8f)
Almonds 30g (7p/15f)

Mid Morning
Apple (25c)
Cheese 56g (18p/16f)
Almonds 60g (14p/30f)

Lunch (varies)
Boiled eggs x 6 (39p/30f)
Apple (25c)
Carrot (11c)
-or-
Animal source 250g (40p/10c/30f)
Apple (25c)
Carrot (11c)

Mid Afternoon
Cheese 56g (18p/16f)

Pre Workout
Apple (25c)
Yoghurt 200g (10p/10c/8f)
NO Shotgun (20p)

Post Workout
Bananas x 2 (4p/54c)
Protein shake w/ Coconut Cream (25p/5c/11f)

Dinner
Animal source 250g (40p/10c/30f)

Before Sleep
Protein shake w/ Coconut Cream (25p/5c/11f)

That's a typical day for me.

[sixxer]

Also, on the cardio part.

Will it affect my recovery/progress with the weights (strength and LBM gains) doing cardio in the morning in essentially what is a fasted state?

If so, would I be better off doing it on a morning after a day of no training. For example, I train Sat/Sun Mon-off Tues/Wed Thur/Fri-off, so should I do cardio Friday morning as I haven't done weights since Wednesday?

Or, should I at least have a protein shake before doing the cardio? Or will that defeat the purpose of doing cardio?

Sorry for all the questions, just want to be certain. And thanks again for your help.

[Damienm05]

Thanks, Damien.

Breakfast
Protein shake w/ Coconut Cream (25p/5c/11f) Get in the habit of using shakes when in a bind or PWO only. Eat eggs for breakfast. They are a fast-digesting complete protein source. 2 whole, 8 whites
Apples x 2 (50c) Stay away from simple carbs and sugar altogether. Eat complex carbs. 1 cup of oats cooked with skim milk, or preferably water.
Yoghurt 200g (10p/10c/8f) cut it. Avoid dairy/sugar
Almonds 30g (7p/15f) you've already got protein (eggs) and carbs (oats) - you don't need fats in this meal. No almonds - this is way too many cals.

Mid Morning
Apple (25c)c
Cheese 56g (18p/16f)
Almonds 60g (14p/30f)
Ok this whole meal is a disaster. This is like what teenage girls eat before dance practice. Lean protein/complex carb. Example: 8 oz. grilled chicken breast, 1 cup oats (oats are versatile and easy, but there are many complex carbs)

Lunch (varies)
Boiled eggs x 6 (39p/30f) too much fat. Use lean meat instead.
Apple (25c) sugar
Carrot (11c) high in sugar
-or-
Animal source 250g (40p/10c/30f) too high in fat, seems like pork chops or something
Apple (25c) see above
Carrot (11c) see above
This meal is another disaster. Instead of the carrot/apples, have 1 cup of your favorite green vegetable, 40g complex carb, lean protein. Example: 6 oz. Salmon filet, 1 cup brown rice.

Mid Afternoon
Cheese 56g (18p/16f) You have no idea how jacked you're gonna get once these cheese/apple/bullshit snacks are replaced with meals. Example: 6 oz. lean ground beef with 1 large sweet potato.

Pre Workout
Apple (25c)
Yoghurt 200g (10p/10c/8f)
NO Shotgun (20p)
you especially need real food pre-workout. Some people don't like to, or aren't used to eating a big, whole food meal before exercise, so a shake is often a good choice. Example: 2 scoops whey, mixed with water and 1 cup oats.

Post Workout
Bananas x 2 (4p/54c) You can get away with eating bananas here and I won't begrudge you since you're A) bulking and B) PWO. That said, I'd recommend using the same shake as pre-workout. 40g protein via whey, 1 cup oats.
Protein shake w/ Coconut Cream (25p/5c/11f)

Dinner
Animal source 250g (40p/10c/30f) Your carbs should be where they need to be, so we'll keep this as a pro/fat. Rather than get 30g of fat via meat, have a lean protein and EFA source. Example: 2 cups green beans, 8 oz. grilled chicken, 1.5 tbspn. extra virgin olive oil.

Before Sleep
Protein shake w/ Coconut Cream (25p/5c/11f) Invest in some casein powder. It's a pre-bed specific shake that digests slowly, taking as long as 6-hours for full amino acid absorption. This will nourish you as you sleep. Especially important, since you just took your PWO 3-4 hours prior or so. Have 2 scoops with 2 tbspn. natty PB

That's a typical day for me.

OK, you're fixed but a few notes:

1- Times for meals aren't listed. All meals should be no more than 3 hours apart and no less than 2 to ensure digestion-time. The exception is your PWO meal, that whey is in and out within 45 minutes, so try to eat your PPWO meal within the hour.

2- Oats and sweet potatoes are what I use as complex carb staples and examples in your diet. However, I eat a lot of beans, lentils, quinoa, cormeal, plain popcorn, brown rice, wheat pasta, ezekiel bread, etc. Don't limit yourself but try to eat minimally processed carbs more. You don't have to eat oats 4-times daily but I like to.

3- With all due respect, your diet was terrible. This is gonna be a big step for you. However, taking steroids is a huge step. Don't cheat yourself out of a good experience with AAS and skimp on the diet. You need to eat clean and you'll feel bloated if you don't. 1-2 cheat meals a week when bulking is fine but it seems like you're eating habits aren't immaculate yet, so I'd try not to cheat at all for 2 weeks.

4- don't say you can't follow the diet. i'm busy as hell and I never skip meals. Cook stuff in bulk, pack it in tupperware.

5- calculate your new numbers and if it fits, you're good to go.

[Damienm05]

Also, on the cardio part.

Will it affect my recovery/progress with the weights (strength and LBM gains) doing cardio in the morning in essentially what is a fasted state?

If so, would I be better off doing it on a morning after a day of no training. For example, I train Sat/Sun Mon-off Tues/Wed Thur/Fri-off, so should I do cardio Friday morning as I haven't done weights since Wednesday?

Or, should I at least have a protein shake before doing the cardio? Or will that defeat the purpose of doing cardio?

Sorry for all the questions, just want to be certain. And thanks again for your help.

Nope, doing low-intensity cardio before you eat won't slow recovery time or eat up muscle. That's a myth. It's not like you're continuing to fast after the cardio session is completed, you'll be eating breakfast, which consists of fast protein, right away.

[sixxer]

Ok. Thanks, Damien.

I'll incorporate all this in to my diet and start doing some cardio.

If unable to do it first thing in the morning, when is another good time to do it?