Cycle Diet

[gthom47]

i am planning on doing a test e cycle @500 mg a week starting in September. here are my stats:
age: 27
height: 5' 7"
weight: 170lbs
exercise history: seriously lifting for 4 years(as of this july); 2 years of a serious 90lbs cut before that
cycle history: did a cycle of just var last year at 70mg a day and saw good results

Here is my planned diet

Meal 1: Breakfast
4 egg whites- 16g protein
2 whole eggs- 12g protein, 9g fat
1 cup oats- 46g carbs 10g protein 6 g fat
total- 46g carbs/38g protein/15g fat

Meal 2: Lunch
6oz grilled chicken- 40g protein, 2g fat
8oz spinach- 6g carbs, 5g protein, 3g fat
2oz almonds- 12g carbs, 12g protein, 28g fat
4oz brown rice- 46g carbs, 5g protein, 1g fat
total- 74g carbs, 62g protein, 34g fat

Meal 3: Preworkout
1 cup oats- 46g carbs, 10g protein, 6g fat 278cal

WORKOUT

Meal 4: Postworkout
protein shake- 8g carbs, 54g protein, 4g fat
fruit (ex: banana or apple)- 24g carbs, 1g protein
white bread-24g carbs, 3g protein, 1g fat
total- 56g carbs, 57g protein, 5g fat

Meal 5: Dinner
6oz grilled chicken- 40g protein, 2g fat
6oz brown rice- 63g carbs, 7g protein, 2g fat
8oz broccoli-6g carbs, 4g protein
total- 69g carbs, 52g protein, 8g fat

Meal 6: Before Bed
casein shake- 3g carbs, 23g protein, 1g fat
1/2tbsp fish oil- 7g fat
total- 3g carbs, 23g protein, 8g fat

TOTAL- 250g carbs, 233g protein, 70g fat 2562 cal

to bulk at 300 cal above maintenance I worked out that it comes to 2550cal.

one of my friends who cycled test e at 500mg last year said he ramped up 200cal a week continuing the clean foods and general macro breakdown. so at the end of a 10 week cycle i would be eating 4550 cal, sound about right?

[scotty51312]

no point in going anywere over 1000 calories over maintenance. On cycle you're body becomes more efficient at using the protien you feed it.

I would say ditch the milk before bed and replace it with a scoup of cassien protien and a couple tbsp of natty peanutbutter

[little_dude]

Ok i'll start off by saying I am still somewhat of a newb but upon reading this forums heres what i think the response will be like. answers in bold. also list the times of your meals.

i am planning on doing a test e cycle @500 mg a week starting in September. here are my stats:
age: 27
height: 5' 7"
weight: 170lbs
exercise history: seriously lifting for 4 years(as of this july); 2 years of a serious 90lbs cut before that
cycle history: did a cycle of just var last year at 70mg a day and saw good results

Here is my planned diet

Meal 1: Breakfast
4 egg whites- 16g protein
2 whole eggs- 12g protein, 9g fat
1 cup oats- 46g carbs 10g protein 6 g fat
total- 46g carbs/38g protein/15g fat 471cal

Meal 2: Lunch
8oz grilled chicken- 54g protein, 2g fat
8oz spinach- 6g carbs, 5g protein, 3g fat
1oz almonds- 6g carbs, 6 g protein, 14g fat
total- 66g carbs, 65g protein, 19g fat 695 cal

I think you missed something out here as i cant see where your getting your 66g of carbs from. if you dont have one go for brown rice.

Meal 3: Preworkout
1 cup oats- 46g carbs, 10g protein, 6g fat 278cal

This could do with more protein

WORKOUT

Meal 4: Postworkout
protein shake- 8g carbs, 54g protein, 4g fat
fruit (ex: banana or apple)- 24g carbs, 1g protein
total- 32g carbs, 55g protein, 5g fat 393 cal

Should probably look for a 1:1 ratio atleast if not 2:1 ratio carbs: protein. so you should add some more carbs here

Meal 5: Dinner
6oz grilled chicken- 40g protein, 2g fat
6oz brown rice- 63g carbs, 7g protein, 2g fat
8oz broccoli-6g carbs, 4g protein
total- 69g carbs, 52g protein, 8g fat 556 cal

Meal 6: Before Bed
16oz milk- 24g protein, 16g protein
1tbsp fish oil- 14g fat
total- 24g carbs, 16g protein, 14g fat 286 cal

Needs a casian shake here; this is a must, it will help keep your body fed thruogh the night. also you have wrote protein twice after milk, judging by your macros i think its meant to be carbs and protein right, well if you want to use milk make sure its less than semi skimmed .

TOTAL- 251g carbs, 235g protein, 67g fat 2547 cal

If your on a bulk cycle you should probably aim for atleast 3000cal as i doubt your maintenance is only 2200cal. But with the added adjustments its bound to increase

to bulk at 300 cal above maintenance I worked out that it comes to 2550cal.

one of my friends who cycled test e at 500mg last year said he ramped up 200cal a week continuing the clean foods and general macro breakdown. so at the end of a 10 week cycle i would be eating 4550 cal, sound about right?

I suppose if your building your cals as you go along that would work too so 2550 isnt bad for the first week if you plan on bumping up. and yes it would be an additional 2000 cal (about 4550cal total) if you bump it up each week by 200cal, but this does seem like quite alot. And best of luck

PS. I am still a bit of a newb so i may be off with my suggestions, wait ofcourse for what the pros have to say

[gthom47]

I edited the original post to fix my typos.

@little dude- i know 2200 seems really low for maintenance but the last time i bulked i gained 34lbs in 20weeks eating 3100cal a day which would equal 850cal increase a day so i dropped that to 300 cal increase a day at 2550cal.

@scotty- so you are saying instead of ramping up to 4550 cal, i should ramp up to 3250cal with a similar breakdown and then hold there for the remainder of the cycle?

[little_dude]

sorry yea i edited the original post to fix my typos. as for after workout i could add more fruit to make it a 1:1 ratio. i have tried doing 2:1 before and it just doesnt work for my body. i know 2200 seems really low for maintenance but the last time i bulked i gained 34lbs in 20weeks eating 3100cal a day which would equal 850cal increase a day so i dropped that to 300 cal increase a day at 2550cal.

I dont think you should use that much friut as it contains alot of sugar, and too many insulin spikes are not good for you in the long run i heard. Maybe add some oats to your protein shake. Also you didnt state what your BF was, so make sure its at the most 10-12%. also if you gained so much (34lbs) before, is the cycle nessesary? but i suppose its dependant on how much muscle and fat you gained in your last bulk. So with 34 lbs that means you must have been about 140-150 (considering you cut or lost some weight afterwards) before the 20 weeks. you might want to consider bulking natural for a little while longer as you could definately clean bulk and add some more lean mass naturally. but it is your choice at the end of day.

[gthom47]

ok i added a slice of white bread to post workout. still simple carbs, but not heavy in sugar.
the bulk was about a year ago and i started at 164lbs about 14%bf and worked up to 198lbs around 23%bf. i recently finished a cut and am now 170lbs about 13%bf.

[scotty51312]

There's no need to gain 9% bodyfat when you bulk. Thats what happens when you eat to much over maintenance calories

[gthom47]

yea exactly. it was a terrible miscalculation on my part. which is why im staying far away from that much and only bulking at 2550 cal now.

but on cycle the protein synthesis rate is altered so would 3250cal be good while on cycle or would that once again gain a mass amount of fat?

[scotty51312]

500 over maintenance is a good place to start. I prefer on cycle to go about 750 over but never any higher. Make adjusments as you go if you start to put on to much fat.

[little_dude]

500 over maintenance is a good place to start. I prefer on cycle to go about 750 over but never any higher. Make adjusments as you go if you start to put on to much fat.

^^^ As scotty said. Also make sure you do regular cardio to help keep the BF to a minimum.

[gthom47]

yea i do cardio 3 times a week. i will do HIIT training one day 1/2 lap sprint, 1/2 lap walk. then the other two are 30-45min low intensity running

[gthom47]

as far as the diet for on cycle goes, would 750cal above maintenance so 3000 cal a day really be enough? it would break down into 310g carbs, 260g protein, 80g fat same quality food as listed above but just more of them.

i have read so many differing views from different places. i have heard you should gradually increase by 200 each week; eat between 4000-7000 cal a day, stay at most 750cal above maintenance and a few others, so whats usually a good rule of thumb to follow for on cycle?

[little_dude]

Its hard to say tbh. I feel that u should atleast be aiming for 3000cal IMO but others may suggest otherwise. The main thing is that YOU alter it to fit YOU, meaning If u aren't gaining as much as u should, up the cals, if u noticed ur BF rising too fast, then u need to cut the cals down a bit. Everyone is different, u have to find out what works for you (as some ppl can or cant grow on X of cals but it could be different for u). I think 3000 is a Good place to start and u should add in more if hunger/demand increases (which it most likely will).

[gthom47]

ok great thanks. as for the breakdown i was doing 40%carbs 35% protein 25% fat. should i keep it there or move it to 40% carbs 40% protein 20% fat?