Diet while on AAS

[gbrice75]

Originally posted in the AAS section - don't mean to duplicate but wasn't sure which was more appropriate.

I have been in a weight (fat) loss mode for over 1.5 years, and managed to drop a good 70+ lbs. For the most part, I have been eating at around 2000 cals/day - very clean diet. TDEE is around 2500.

I'm at the point where i'm changing up my diet to finally start making gains - I don't want to bulk per se (not looking to add bodyfat again) - I guess i'd consider it more of a body recomp, but on the higher end of the spectrum in regards to calories. I am planning on taking in 3000 calories a day. I will also be starting a 12 week test e cycle on Monday. The question is do you think eating only 500 above TDEE, while on cycle is optimal to make gains but minimize the chances of putting on bodyfat, or should I eat even higher for at least the 3 month cycle?

If I do stick with 3000 cals/day, can I expect any fat loss (such as with Anavar ) while on cycle? Is this just wishful thinking?

I look forward to your reply.

[Just2Big]

500 over tdee is a good starting point. See how it goes and adjust from there. If you dont want to gain back fat eat clean and do cardio. Most of the people who get/gain too much fat on lean/bulk and bulking cycles eat like shit and do no cardio.

[gbrice75]

Thanks man, hopefully i'm one step ahead of the game as I feel my diet is pretty well in check. It's been tweaked in this forum since December - it's so refined now it's gotta be right!

I have been doing cardio 4x a week, 1/2 hour per session. I was planning on sticking with that throughout this 'bulk' - hopefully that's sufficient.

[Just2Big]

4x a week is good. I would bump up to 45-60min. Stick with your diet, cardio and workout hard. You will have nice results. Do it right and you wont put on much, if any fat. I have done lean bulk/bulk that have taken inches off my stomach. All about diet and cardio. Good luck.

[LiftedDuramax2007]

Post up what your typical daily diet looks like!!! You look like you are going to get descently big off a cycle. So Im defintely interested in seeing your progress. Also if you would post your workout routine as well as your diet

[gbrice75]

4x a week is good. I would bump up to 45-60min. Stick with your diet, cardio and workout hard. You will have nice results. Do it right and you wont put on much, if any fat. I have done lean bulk/bulk that have taken inches off my stomach. All about diet and cardio. Good luck.

I would be ecstatic if inches came off of my stomach during this lean/clean bulk/body recomp! The best I was hoping for was just not to add BF - losing would be a miracle!

I don't have the luxury of doing cardio any longer than 30 mins, at least during my am session. Now that the weather is getting nicer, I can probably get in another 30 mins in the evening after work. Thanks bro!

[gbrice75]

Post up what your typical daily diet looks like!!! You look like you are going to get descently big off a cycle. So Im defintely interested in seeing your progress. Also if you would post your workout routine as well as your diet

Just curious as to what makes you think this? I'm glad to hear it; just wondering why! Diet and workout routine posted below:

Age: 34
Height: 5'11
Weight: 180-185 (depends on what minute it is!)
BF: estimated around 13%, maybe a bit higher?
TDEE: around 2500
Proposed 'bulk' diet: 3000 cals/day @ 40/40/20 split - 300g protein, 300g carbs, 65g fat

Meal 1 4:30am
2 eggs – 12g protein, 2g carbs, 9g fat – 140 calories
1 premier protein shake – 30g protein, 2g carbs, 3g fat – 160 calories
1 cup oats – 10g protein, 48g carbs, 5g fat – 280 calories

TOTAL: 52g protein, 52g carbs, 16g fat – 580 calories

Meal 2 7:30am
2 scoops whey – 48g protein, 4g carbs, 3g fat – 230 calories
16oz skim milk – 16g protein, 24g carbs – 180 calories
1 cup oats – 10g protein, 48g carbs, 5g fat – 280 calories

TOTAL: 74g protein, 76g carbs, 8g fat – 690 calories

Meal 3 10:00am
6oz raw (about 4oz cooked) ground chicken breast – 36g protein, 1g fat – 150 calories
3oz (dry) Barilla Plus Multigrain Pasta – 15g protein, 57g carbs, 3g fat – 315 calories
¾ cup Barilla Pasta Sauce – 3g protein, 20g carbs, 4.5g fat – 120 calories

TOTAL: 54g protein, 77g carbs, 8.5g fat – 585 calories

Meal 4 1:00pm
6oz raw (about 4 oz cooked) chicken breast– 36g protein, 4g fat – 165 calories
1 sweet potato/yam – 4g protein, 60g carbs – 160 calories

TOTAL: 40g protein, 60g carbs, 4g fat – 325 calories

Meal 5 4:00pm
6oz raw (about 4oz cooked) Tilapia Filet – 30g protein, 1.5g fat – 140 calories
1 cup (cooked) brown rice - 4g protein, 33g carbs, 1g fat – 150 calories
1 cup raw spinach - not counting minimal macros here

TOTAL: 34g protein, 33g carbs, 2.5g fat – 290 calories

Meal 6 7:00pm
4oz raw (about 2.5-3 oz cooked) lean London Broil or Sirloin – 24g protein, 6g fat – 150 calories
1 cup broccoli, asparagus, spinach, or other fiberous veggie – 3g protein, 6g carbs, 30 calories

TOTAL: 27g protein, 6g carbs, 6g fat – 180 calories

Meal 7 10:00pm
1 scoop Casein – 24g protein, 2g carbs, 1g fat – 120 calories
2tbsp Natty PB – 6g protein, 3g carbs, 17g fat – 180 calories

TOTAL: 30g protein, 5g carbs, 18g fat – 300 calories

DAILY TOTALS: 311g protein, 309g carbs, 63g fat – 2950 calories

Workout Routine:

Everything is 3 sets unless otherwise specified. I usually start heavier and reduce weight on each set to maintain a target rep range (either 4-7 on heavier weeks or 8-11 on lighter). All weight sessions followed by 30 mins cardio, HR around 130bpm:

Monday - Chest and Tri's, abs

Flat Bench Press
Incline Bench Press
Alternate Incline Fly's or Dumbell Press
* I will sometimes throw in cable crossover to target lower chest

Close Grip Bench Press
Weighted Dips
Alternate skull crushers or Tricep Press Down w/ V-bar

Machine Crunches (I haven't been too dedicated to abs, I guess I need to kick this up a notch or 5)

Tuesday - Back and Bi's

Wide Grip Pullup (weighted)
Medium/close grip lat pull down
Seated Row
Standing Barbell Row
Deadlift or weighted Hyperextension (i'm a puss and usually opt for the hyperextension, I know I know!)
Shrugs - smith machine or dumbell. I do this muscle group 2x a week, other day is shoulder day

Standing straight barbell curl
Dumbell Preacher Curl - 4 sets, alternating straight and hammer grip

Wednesday - OFF - Cardio Only (was thinking about dropping this day alltogether in favor of a complete rest day, opinions?

Thursday - Legs, abs

Squat or Hacksquat
Quad Extension
Hamstring Curl
Standing Calf Raise

Machine Crunches

Friday - Shoulders

Seated Military Barbell Press
Seated Press - Dumbell or Machine (drop this?)
Lateral Raise
Rear Delt Laterals (reverse on pec deck)
Shrugs - dumbell or smith

Cycle:

Weeks 1-4: 30mg dianabol /day, 10mg 3 times a day
Weeks 1-12: 500mg Test Enanthate - 250mg Monday, 250mg Thursday
Weeks 1-12: .25mg Arimidex (Liquidex) EOD

Weeks 13-14: OFF

Weeks 18-21: PCT - Nolvadex 40/20/20/20. Clomid 100/50/50/50. Also looking into HCG for last 4 weeks or so of cycle

Let me know what you think!

[gbrice75]

I forgot to mention that on Wednesday's I will probably eat at TDEE and lower carbs to 100g/day, and on Sat. and Sun. eat 500 below TDEE still keeping carbs at 100g/day.

I don't know if this is the smartest way to go about it and would appreciate any feedback/tweaking. I am completely inexperienced when it comes to any sort of carb and/or calorie cycling, thanks.

[LiftedDuramax2007]

Just from your previous posts and your attitude on learning and researching. I just think you are going to have a great cycle

When you say 1 cup of oats, do you put it in hot water and mix it like oatmeal or how do you eat the dry oats?

[gbrice75]

Just from your previous posts and your attitude on learning and researching. I just think you are going to have a great cycle

When you say 1 cup of oats, do you put it in hot water and mix it like oatmeal or how do you eat the dry oats?

Thanks bro, I appreciate the kind words, and I sure hope you're right!

For my 4:30am oats, I mix 1 cup of dry oats with 2 cups of water and microwave. Then I add 6 splenda packets (kind of alot, I know, but I like it sweet!), a bit of salt and alot of cinnamon. LOVE IT!

For my PWO oats, I just mix raw/dry oats into my whey shake, shake it up, drink, chew, shake, drink, chew, shake, and so on. I actually like the 'chewy' texture they get in the shake!

[LiftedDuramax2007]

Ever thought of replacing brown rice with Quinoa?
I have and Im able to take in alittle more than eating brown rice and am getting a complete protein from it.

[gbrice75]

Ever thought of replacing brown rice with Quinoa?
I have and Im able to take in alittle more than eating brown rice and am getting a complete protein from it.

I actually have Quinoa at home - I just haven't found a way to prepare it that I like yet - and I went to culinary school years ago! Yea, it is a very nice option being a complete protein and all. I'm one of the few people who actually enjoys brown rice - I just add some quickly sauteed onion (yea I know, extra sugar) and chili powder and i'm g2g!

[6ft5]

With a clean diet and all you do I don't think you will gain much if any bf. You will put on a bit weight till your test kicks in. Then helllllooo! You've dun a great job so far, this should be pretty sweet

[LiftedDuramax2007]

I actually have Quinoa at home - I just haven't found a way to prepare it that I like yet - and I went to culinary school years ago! Yea, it is a very nice option being a complete protein and all. I'm one of the few people who actually enjoys brown rice - I just add some quickly sauteed onion (yea I know, extra sugar) and chili powder and i'm g2g!

Ive just been boiling water and throwing the quinoa in and let it go until the water is gone and the qunioa has absorbed it.
Is there a better way to cook it?

[gbrice75]

Ive just been boiling water and throwing the quinoa in and let it go until the water is gone and the qunioa has absorbed it.
Is there a better way to cook it?

I didn't mean method of cooking when I referred to preparing it - I meant preparing a recipe that I can tolerate once it's cooked - I don't like the plain taste at all.

[gbrice75]

With a clean diet and all you do I don't think you will gain much if any bf. You will put on a bit weight till your test kicks in. Then helllllooo! You've dun a great job so far, this should be pretty sweet

Thanks again bro! I assume you mean once the test kicks in the weight gain will increase beyond the 'bit' in the beginning?

Another question - I have heard (not very often) that test might even help to burn bodyfat - maybe not directly, but people being on a test cycle burning bodyfat - have you heard anything like this?

[6ft5]

Thanks again bro! I assume you mean once the test kicks in the weight gain will increase beyond the 'bit' in the beginning?

Another question - I have heard (not very often) that test might even help to burn body fat - maybe not directly, but people being on a test cycle burning body fat - have you heard anything like this?

I was refering to stored bf. Cuz you'd be bumping up 1000 cals a day. It will take a minit for your metabaloism to adjust...That's what I meant. U might start to store it a bit. Little around the waist or ware ever your body stores bf should not be much. If you were to bump cardio in the morn 10-15 mins it would surly help more than post workout. And yes your body will have a more efficient way of lypolisis. If that's the correct way of puttn it. Or in other terms more manly. I love it. My abbs looked pretty sweet on cycle even with deca .

[gbrice75]

I was refering to stored bf. Cuz you'd be bumping up 1000 cals a day. It will take a minit for your metabaloism to adjust...That's what I meant. U might start to store it a bit. Little around the waist or ware ever your body stores bf should not be much. If you were to bump cardio in the morn 10-15 mins it would surly help more than post workout. And yes your body will have a more efficient way of lypolisis. If that's the correct way of puttn it. Or in other terms more manly. I love it. My abbs looked pretty sweet on cycle even with deca.

Ugh, BF as a result of slapping on 1000 more calories a day is what I was afraid of - but I guess I expected it. I did 2500 this week (500 up from my usual) just as a bridge/primer - but I know 1 week is pretty much useless in terms of metabolism adjustment.

I guess I need to get everything I can out of this cycle bulk/mass wise, and then.... such as seems to be my fate.... begin a cut diet... again... ho hum!