I've posted a couple of times before, but I'm guessing I wasn't detailed enough in my post to warrant
any responses. Let me try again.
Info:
34 yrs old
5'10"
196 lbs
~12% bf
10+ yrs lifting
Current TDEE according to posted formula is ~2950
I'm running Test E at 500/wk for 12 weeks
Sample of a typical workout day 40c/40p/20f
MEAL 1
2 large whole egg
8 egg whites
1/4 cup grits
1 raisin bagel
2 tbsp spread
696cals (79c/52p/17f)
MEAL 2 Pre WO
4oz 94% lean beef
1/2 cup sauce
2.5oz whole wheat pasta
448cals (61c/34p/10f)
MEAL 3 Post WO
1 scoop ON whey
1/2 cup oats
1/4 cup greek yogurt
1/4 cup almond milk
1 tbsp natural PB
1 large banana
526cals (61c/40p/14f)
MEAL 4
8oz chicken
1 cup sweet potato
1/2 cup greens
2 tbsp fat free ranch
430cals (47c/58p/2f)
MEAL 5
9oz fish
1 cup whole grain medley
1/2 cup greens
488cals (51c/59p/7f)
MEAL 6
8oz lean steak
6 egg whites
1/2 cup greens
2 tbsp steak sauce
472cals (6c/65p/16f)
Totals:
3060 cals
308 carb
305 protein
66 fat
Of course on my workout days where I lift + cardio I have to adjust a bit more to cover maintenance
plus deficit. 2950 + ~500 = 3450. This is where I'm unsure as to what additional amount of calories
I should add. I've gone up to 3600 so far and my waist remains the same while my weight seems to
be slightly on the rise. My off days I drop the Pre and Post workout meals but add other sources to
keep the intake around 2800-2900 with lower carbs, macro (35c/45p/20f)
My question is; Should I up my calories even more? I want to get the most out of the cycle, but I really
want to keep the added fat to a minimum the best I can. Any suggestions?
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