t-gunz - prime and drop BF%

[t-gunz]

hey guys

aim to prime and drop 5% BF.

15% to 10%
5'11
91kg
15%

GOAL : aiming to get to 10%

BMR/TDEE 2900 cals

carb cycling via marcus priming thread.

3 low carb 40% less maintenance and one day high carb 15% higher than maintenance


2900 cals = maintenance

40/40/20

1160 protien
1160 carbs
580 fat

protein 290
carbs 290
fat 64


ok so

3 low 40% less carbs

290 carbs - 40% = 116g carbs LOW DAY

protein 290g, carbs 116g fat 64g

HIGH DAY 15% more

= 290 carbs + 43 = 330 grams

protein 290g ,carbs 330g. Fat 64


before i get into the more in depth diet did i work this out right?

4 time a week weights 45-50 mins
PWO 30-60 mins bike, jogging on beach. 4-6 times a week


once i get the ok i will create a diet to get critique

[Sgt. Hartman]

Everything looks correct to me man. I'm assuming you will have carbs pre and post WO only on low days?

Make sure you monitor your progress closely to make sure you're not losing LBM. You might end up having to increase protein and fat on low carbs days to keep total cals from dropping too low (I figured your low carbs day at 2200cal).

Keep us posted and good luck.

[M302_Imola]

Everything looks correct to me man. I'm assuming you will have carbs pre and post WO only on low days?

Make sure you monitor your progress closely to make sure you're not losing LBM. You might end up having to increase protein and fat on low carbs days to keep total cals from dropping too low (I figured your low carbs day at 2200cal).

Keep us posted and good luck.

I would do carbs breakfast, pre, and pwo (~50g each).

I have primed (using marcus' layout) before my last couple cycles and let me tell you it makes a WORLD of difference. Gains are lean and mean! Good luck bro!

[tbody66]

post some pics and your workout routine, we are here for you all the way!

[gbrice75]

I would do carbs breakfast, pre, and pwo (~50g each).

I have primed (using marcus' layout) before my last couple cycles and let me tell you it makes a WORLD of difference. Gains are lean and mean! Good luck bro!

x2 on the bold. Other than that, I think you have a good plan bro, keep us posted with your progress. Before and after pics would also be helpful.

[t-gunz]

i was thinking along the same lines on low day. breakfast pre and pwo carbs

will workout diet and get back asap.

thanks guys

[t-gunz]

I would do carbs breakfast, pre, and pwo (~50g each).

I have primed (using marcus' layout) before my last couple cycles and let me tell you it makes a WORLD of difference. Gains are lean and mean! Good luck bro!

good to hear about the prime.

hell i might not even cycle i just like the layout and its something different instead of same amount each day.

out of interest did you short burst cycle or run a standard 12 + week cycle ?

[baseline_9]

Ok m8, a little advise from me...

I would sit you at mtnce cals as below...

2552 cals

A 40:40:20 breakdown is standard but im gonna shift the P up a bit and the C down...

285 P
225 C
57 F

Above is a balanced day for you sitting just about at ur mtnce cals... Below are two other options that fit together... If you do one one day you must do the othe one on another day ( the average of the two equals the above mtnce cals day)...

Low carb day (non training days)

285 P
100 C
57 F


High carb day ( big training days )

285 P
350 C
57 F



So basically i do recomend cyclying carbs but I much prefer to plan the carb re-feeds when you actually need them... The way marcus does it your low carb days could be on heavy training days and ur high card days could be rest days.... I can actually see a benefit to this aswell because it will force your body to dig deep to get energy when it needs it most.....

Anyway I prefer to do it as follows...

2 x high carb days ( on big body part days )
3 x low carb days ( on non training days )
2 x mtnce days ( on the other 2 training days, hopefully smaller bodyparts)

My higher carb days will normally be on mon ( legs ) and Thu ( back )



I reccomend you start at that and increase ur cardio each week while monitoring the scale.... Once you reach the maximum amount of CV u wanna do per week and your weight loss has plateau'd you will then need to begin dropping carbs (energy)... I reccomend you fo this by swapping one of the high carb days and making it a low carb day... I would also drop all energy intake (carbs and fats) by 10%.....

Now lets see a diet....


My diet recomendations...

No dairy
No sugar
Limit/ no fruit (berrys are ok)
Keep all carbs around training and at breakfast
Some higher GI carbs before training is good IMO
All other carbs need to be good low GI sources
Oats, lentils, brown rice, quinoa, sweet potato..... Baked potato, white rice, (b4 training)
One cheat meal per week is ok but make sure ur diet is 100% for every other meal in the week!


Train hard as normal, hit ur cardio with good intensity (dont pay too much attention to 'Low intensity/ medium intensity/ high intesity)...

I have found that the stepmill is the best cardio you can do...

High incline power walk is also good... Just push it hard and dont skimp out on the cardio....

Good luck

Cant w8 to see ur progress

[baseline_9]

Try and keep plenty of EFA's in there too bro...

Because you fats are gonna be low u need to make sure that if u do add any fats into ur diet they are the best they can be...

If ur eating a good diet of 3-4 meat meals etc... You will only maybe have 25-35g of additional fat that you can add in..

I would look to get 10-15 fish caps and the rest of the aditional fat come from EVOO, EUDO's, avocado, fish or nuts...

[marcus300]

If your priming for a cycle don't divert from the process, only to extend the low carb days or shorten them. Remember your creating a very anabolic environment for when you start the cycle and if this process is taken over many weeks you will open the growth window and you will be amazed by the gains you can make when you start the short cycle or any length cycle come to mind. Listen to your body daily and watch how it changes and adjust accordingly to your reactions, remember your priming for a cycle.

Ive made the best gains of my life with this method of priming and cycling and once I found out how to manipulate this method to my advantage I never went back to any normal way of cycling

[t-gunz]

Ok m8, a little advise from me...

I would sit you at mtnce cals as below...

2552 cals

A 40:40:20 breakdown is standard but im gonna shift the P up a bit and the C down...

285 P
225 C
57 F

Above is a balanced day for you sitting just about at ur mtnce cals... Below are two other options that fit together... If you do one one day you must do the othe one on another day ( the average of the two equals the above mtnce cals day)...

Low carb day (non training days)

285 P
100 C
57 F


High carb day ( big training days )

285 P
350 C
57 F



So basically i do recomend cyclying carbs but I much prefer to plan the carb re-feeds when you actually need them... The way marcus does it your low carb days could be on heavy training days and ur high card days could be rest days.... I can actually see a benefit to this aswell because it will force your body to dig deep to get energy when it needs it most.....

Anyway I prefer to do it as follows...

2 x high carb days ( on big body part days )
3 x low carb days ( on non training days )
2 x mtnce days ( on the other 2 training days, hopefully smaller bodyparts)

My higher carb days will normally be on mon ( legs ) and Thu ( back )



I reccomend you start at that and increase ur cardio each week while monitoring the scale.... Once you reach the maximum amount of CV u wanna do per week and your weight loss has plateau'd you will then need to begin dropping carbs (energy)... I reccomend you fo this by swapping one of the high carb days and making it a low carb day... I would also drop all energy intake (carbs and fats) by 10%.....

Now lets see a diet....


My diet recomendations...

No dairy
No sugar
Limit/ no fruit (berrys are ok)
Keep all carbs around training and at breakfast
Some higher GI carbs before training is good IMO
All other carbs need to be good low GI sources
Oats, lentils, brown rice, quinoa, sweet potato..... Baked potato, white rice, (b4 training)
One cheat meal per week is ok but make sure ur diet is 100% for every other meal in the week!


Train hard as normal, hit ur cardio with good intensity (dont pay too much attention to 'Low intensity/ medium intensity/ high intesity)...

I have found that the stepmill is the best cardio you can do...

High incline power walk is also good... Just push it hard and dont skimp out on the cardio....

Good luck

Cant w8 to see ur progress

If your priming for a cycle don't divert from the process, only to extend the low carb days or shorten them. Remember your creating a very anabolic environment for when you start the cycle and if this process is taken over many weeks you will open the growth window and you will be amazed by the gains you can make when you start the short cycle or any length cycle come to mind. Listen to your body daily and watch how it changes and adjust accordingly to your reactions, remember your priming for a cycle.

Ive made the best gains of my life with this method of priming and cycling and once I found out how to manipulate this method to my advantage I never went back to any normal way of cycling

thanks for both inputs.

i like the idea of sitting maitance cals at 2552


285 P
225 C
57 F


love it.

so im thinking applying that at still 3 low and 1 high.

base. i know where you are coming from about low carbs at high intensity days. but to be honest i like the low carbs and still have hard sessions. e.g. legs. reason. it makes it more mental to push through it. and if i can do that with my mind to physically push then i should be able to mentally apply it to my diet and keeping it clean. since ive failed so many times.

make sense?

and how i will get the diet up and you guys can grill me from there.

thanks again for your time base and marcus

[t-gunz]

ok this is the low carb diet. been trying to get this IDEAL to the macros needed

focus on this one first then we'll tackle the high day


maintaince suggested by base was 2552 cals.

Low carb day


285 P
100 C
57 F

6am MEAL 1- rump steak 130g cals 230 P41 C 0 F 7.2
Oats 30g cals 114 P 3.8 C17 F2.6
Calories:344 protein:44.8 Carb:17 Fat:10.3

9am MEAL 2- rump steak 130g cals 230 P41 C 0 F 7.2
broccoli 2 cups cals 97 P14.4 C 1.2 F 0.9
Calories:327 protein:55.4 Carb:1.6 Fat:8.6

12 PM MEAL 3- rump steak 130g cals 230 P41 C 0 F 7.2
broccoli 2 cups cals 97 P14.4 C 1.2 F 0.9
Calories:327 protein: 55.4 Carb:1.6 Fat:8.6

345 -MEAL 4- PRE160g rump steak 130g cals 230 P41 C 0 F 7.2

Brown Rice 1 cup (100g) Cals 187 P4 C 34 F 3

Calories:417 protein:45 Carb:34 Fat: 10.2

MEAL 5- PWO protein and carb shake 4-5:45 weights + CARDIO
Calories:427 protein:50g Carb:50g Fat: 3

MEAL - 140gchicken breast cals 231 P43.4 C 0 F 5
broccoli 2 cups cals 97 P14.4 C 1.2 F 0.9
Calories:328 protein:57.8 Carb:1.2 Fat:5.6


TOTAL
Calories:2170 protein: 308.4 Carb:105.4 Fat46.3



ok i edited this to drop the cals lower. and carbs. but protein is still bit higher. im really stuck here guys on how to alter to change this.

[t-gunz]

my cardio is not done in a gym. why cause its ****ing boring.

so i live close distance to beach. cycle track. 400m track. mountains.

what i like to do it slow jogging. on the beach or on the sand.

i will be getting a heart rate monitor soon. what heart rate should i aim at?

[M302_Imola]

good to hear about the prime.

hell i might not even cycle i just like the layout and its something different instead of same amount each day.

out of interest did you short burst cycle or run a standard 12 + week cycle ?

I have done both short burst cycles (8 weeks prop and oral winny) and 12 week cycles as well after priming. I primed about 3 months before my 8 week short burst cycle and saw the best gains of my life. Granted during my prime I dropped body fat all the way down to 8% so my body was really deprived so when I started aas and upped the cals gains came on quickly. What amazed me was the gains (~20 lbs in 8 weeks) were mostly lean/dry gains. So in my experience the longer you prime before a cycle the better!

[t-gunz]

I have done both short burst cycles (8 weeks prop and oral winny) and 12 week cycles as well after priming. I primed about 3 months before my 8 week short burst cycle and saw the best gains of my life. Granted during my prime I dropped body fat all the way down to 8% so my body was really deprived so when I started aas and upped the cals gains came on quickly. What amazed me was the gains (~20 lbs in 8 weeks) were mostly lean/dry gains. So in my experience the longer you prime before a cycle the better!

thats great news mate. thanks for sharing. keeps me motivated


did you do 3 low and 1 high all the way through? also what was your cardio schedule like?

[t-gunz]

post some pics and your workout routine, we are here for you all the way!

t my program changes when my workout partner changes it. reason he is a Level 1 PICP coach ( Charles poliquin certified) so i leave the training basically to him. im just interested in carb cycling/priming

[tbody66]

t my program changes when my workout partner changes it. reason he is a Level 1 PICP coach ( Charles poliquin certified) so i leave the training basically to him. im just interested in carb cycling/priming

you are all set then, I'll just follow along to learn and encourage.

[t-gunz]

almost set. lol. need to get this diet set it stone.

i have a habbit of failing via dieting. cravings really get to me. these were with high protien and fats diet and very low carb.

so hopefully carb cycling will suffice my cravings

[tbody66]

and what about water intake?

[MR-FQ320]

Following this closely as I'm attempting pretty much the same thing.

[M302_Imola]

thats great news mate. thanks for sharing. keeps me motivated


did you do 3 low and 1 high all the way through? also what was your cardio schedule like?

Yeah I did 3 low (~150g) and 1 high (~250-300) throughout the whole prime. When I got on cycle I kept carbs around 200 everyday. I did pwo cardio 4 days a week at 20mins (about 65% MHR) and tried to do morning cardio once or twice per week for 30 mins at 65$ MHR

[tbody66]

Yeah I did 3 low (~150g) and 1 high (~250-300) throughout the whole prime. When I got on cycle I kept carbs around 200 everyday. I did pwo cardio 4 days a week at 20mins (about 65% MHR) and tried to do morning cardio once or twice per week for 30 mins at 65$ MHR

do you have a thread? I'd like to see your pics and programs, pretty impressive legs in the avy.

[t-gunz]

and what about water intake?

i intake about 3.5 litres a day. i mix water with a lime. for added taste. and reading a poliquin article says it increases energy.

do you have a thread? I'd like to see your pics and programs, pretty impressive legs in the avy.

be great to see a thread i agree. your legs are impressive mate.

[tbody66]

Love poliquin. he said lime increases energy?

[t-gunz]

yeah i recall seeing it my mates gym hes got some pointers on there for his cleints .

1 lime per litre of water. i usually do 1 lime per 2 litre cause i got a 2 litre bottle at work

should give it a ago mate

[tbody66]

I drink a gallon a day and never had a problem drinking water without flavoring, but hey I'll suck a lime if it will increase energy!

[t-gunz]

only way is to give it a shot T.

love the title you got. TRANSFORMATION DIRECTOR suits nicely

[tbody66]

thanks, brother!

[t-gunz]

np brother

and bump for advice on the diet. its Saturday arvo want to start on monday

[t-gunz]

bump

[MBMETC]

I finished up a cut, kept carbs low 110-120g on off days and 150-160 on training days. Just recently upped the macros for a lean bulk eating roughly 240-270g of carbs and have put on 5lbs and and still cutting bf in 2 weeks. And yes I am now on cycle prop and tren ace and not holding any water to speak of.

[t-gunz]

I finished up a cut, kept carbs low 110-120g on off days and 150-160 on training days. Just recently upped the macros for a lean bulk eating roughly 240-270g of carbs and have put on 5lbs and and still cutting bf in 2 weeks. And yes I am now on cycle prop and tren ace and not holding any water to speak of.

cool mate do you have a log on the cycle hopefully get to see before and after pics.

do you feel the prop kick in quickly from priming?

[MBMETC]

cool mate do you have a log on the cycle hopefully get to see before and after pics.

do you feel the prop kick in quickly from priming?

Immediate noticeable difference in strength, the steady influx of carbs set me off, felt a little bloated for a couple of days, made some adjustments and feel lean all day and eating like a pig. It's like i'm averaging a half a pound a day increase in weight and getting leaner.
As far as a log goes I got see if I can make the time a lot of new changes in my life recently.

[gbrice75]

What is a 'protein and carb shake'? What are the carbs?

[t-gunz]

protein is from bulk nutrients. the carbs and like next to nothing.

and the carb shake is dextrose.

[marcus300]

Looking good, don't rush anything or push to much when priming the key is slowly do it and adjust if needed. After around the 2nd to 3rd week the body seems to adapt to the process so at this stage ive found instead of staying with 3 days low increase it to 4 low 1 high. This will increase the sensitivity of the body and make the muscle receptors get more excitable thus creating this special environment once you start cycling and eating to grow. You can adjust daily like i mentioned above if you feel its needed but slowly is the key to success and once you have done this for around 8 weeks you will be in a very powerful position once you start your cycle.

[M302_Imola]

do you have a thread? I'd like to see your pics and programs, pretty impressive legs in the avy.

Thanks for compliment bro. I have a thread on here that shows my current cycle but I have never posted pics. To be honest, I don't think I will ever achieve my "ideal" level of fitness to where I would feel comfortable to post pics. I know I should just grow some balls and post pics but I'm a perfectionist which makes it even tougher.

i intake about 3.5 litres a day. i mix water with a lime. for added taste. and reading a poliquin article says it increases energy.



be great to see a thread i agree. your legs are impressive mate.

This is the first I have heard about lime in water. I have read and tried using lemon in my water to detox the body and it works nicely. I have also noticed is seems to be a natural diuretic as I normally get alittle leaner in appearance and veins become more prominent.

Looking good, don't rush anything or push to much when priming the key is slowly do it and adjust if needed. After around the 2nd to 3rd week the body seems to adapt to the process so at this stage ive found instead of staying with 3 days low increase it to 4 low 1 high. This will increase the sensitivity of the body and make the muscle receptors get more excitable thus creating this special environment once you start cycling and eating to grow. You can adjust daily like i mentioned above if you feel its needed but slowly is the key to success and once you have done this for around 8 weeks you will be in a very powerful position once you start your cycle.

Solid advice as always Marcus!

[t-gunz]

Looking good, don't rush anything or push to much when priming the key is slowly do it and adjust if needed. After around the 2nd to 3rd week the body seems to adapt to the process so at this stage ive found instead of staying with 3 days low increase it to 4 low 1 high. This will increase the sensitivity of the body and make the muscle receptors get more excitable thus creating this special environment once you start cycling and eating to grow. You can adjust daily like i mentioned above if you feel its needed but slowly is the key to success and once you have done this for around 8 weeks you will be in a very powerful position once you start your cycle.

thanks for chiming in marcus. on day 3 only. but things are going well.

the min i will prime is 8 weeks. if im not lean enough i will keep priming till im ready. dont wanna do it half arsed.

[gbrice75]

Sorry t, I haven't been ignoring you - just a ton of crap going on. Let me know if you still have something I might be able to help with.

Respect!

[t-gunz]

its all good gb

to be honest im happy with the diet i have posted easy to follow. and i just make adjustments when i add chicken or sweet potato in.

ill keep you guys posted will so also post high day just for others interested or similar stats and dont wanna work it out lol