Maintaining Muscle while trimming the fat

[Touche_D]

So I just wanted some advice on my diet and what might could be changed for the final 6 weeks to speed up the fat loss some but maintaining the muscle I've developed. What would you change to keep my size when I go into PCT?

Workout:
Mon - Chest/Back - 15min HIIT
Tues - Shoulders/Arms - 15min HIIT
Wed - Legs
Thurs - Chest/Back - 15min HIIT
Fri - Shoulder/Arms
Sat - 1 hour Mt Bike ride
Sun - 1 hour MT Bike ride

Stats:
Age 28
Height 6ft
Starting Weight - 213lbs (18% bf)
Weight after 4 weeks - 223lbs
Weight after introducing cardio at the beginning of week 5 and now at the end of week 6 - 216lbs

Cycle - Test - 500mg (12 weeks)
D-bol - 40mg (4 weeks - finished)

Considering adding CLEN + T3 for last 6weeks (thoughts?)

Supplements:
GNC Gold Standard Whey
GNC Casein
GNC CLA
Mega-Men Viatmin
Fish Oil
Arsenal Fat Burner (thinking about dropping doesnt seem that great)
Cell-Kem
Karbolyn


P C F
6am - 8 egg whites 28.8 1.6 0.8
1 cup of oatmeal 10.6 53.4 5.4
1.5 scoop of whey 36 4.5 1.5


9am - 2 tbsp of peanut butter 14 12 32
1 banana 1 27 0.4
1 piece of whole wheat bread 4.3 14 1.4


11am Pre-workout - 1.5 scoop of whey 36 4.5 1.5
1 scoop of karbolyn (50g carbs) 0 50 0
1 scoop of cell-kem


12:30pm Post-Workout - 1 scoop of whey 24 3 1
8 oz of meat (chicken, top sirloin, fish) 72 0 8
1 cup of veggies 3.7 11.1 1
1 cup of rice or sweet potatoe 5 52 2.5


3:30pm - 8 oz of meat 72 0 8
1 cup of veggies 3.7 11.1 1
1 cup of rice or sweet potatoe 5 52 2.5


6:30pm - 8oz of meat 68.8 0 14
1 cup of veggies 3.7 11.1 1
1/2 cup cottage cheese 14 5 3

9pm - 1 scoop of whey 24 3 1
1 scoop of casein 24 3 1



Protein - 450.6 - 1802.4 calories
Carbs- 318.3 - 1273 calories
Fats - 87 - 783 calories

Total - 855.9 - 3858 calories

Ratio - PCF - 53% 37% 10%

Thanks!

[Touche_D]

Bump! Surprised no one wants to chime in. Seems as though you go everywhere else and they praise the nutrition boards but when you come over here no one has anything to say.....

[austinite]

Bump! Surprised no one wants to chime in. Seems as though you go everywhere else and they praise the nutrition boards but when you come over here no one has anything to say.....

Buddy, you need to break down the calories to macronutrients. Folks are happy to help but you gotta do some of the leg work

[kronik420]

Bump! Surprised no one wants to chime in. Seems as though you go everywhere else and they praise the nutrition boards but when you come over here no one has anything to say.....

give it some time.. it's the weekend.. some people have better things to do...

as for keeping your gains during PCT and after.. up your calories.. you may gain some fat, but its better than loosing the muscle you put on during your cycle.. after PCT, you can cut the fat...

[Back In Black]

You might also want to tell us your new bodyfat%.


What were your actual, specific goals for the cycle?

Your 7lbs loss is probably water weight after you dropped the d'bol. Are you running an AI?

[Touche_D]

Buddy, you need to break down the calories to macronutrients. Folks are happy to help but you gotta do some of the leg work

Edited the original post to include the macros! Thanks!

give it some time.. it's the weekend.. some people have better things to do...

as for keeping your gains during PCT and after.. up your calories.. you may gain some fat, but its better than loosing the muscle you put on during your cycle.. after PCT, you can cut the fat...

Better things to do than reply to my post? Surely not :P

Once I go into PCT should I cut down on the cardio for a few weeks instead of increasing calories? Or just increase my calories and keep my same training schedule?

You might also want to tell us your new bodyfat%.


What were your actual, specific goals for the cycle?

Your 7lbs loss is probably water weight after you dropped the d'bol. Are you running an AI?

I'll get a new BF% next week and update the post?

My goal is to compete in physique at some point and wanted to put on some good muscle gains then cut down the BF%. No AI, I had arimidex in case I started seeing or feeling anything. I plan to run nolvadex once my cycle is over.

[Back In Black]

Edited the original post to include the macros! Thanks!

Better things to do than reply to my post? Surely not :P

Once I go into PCT should I cut down on the cardio for a few weeks instead of increasing calories? Or just increase my calories and keep my same training schedule?

I'll get a new BF% next week and update the post?

My goal is to compete in physique at some point and wanted to put on some good muscle gains then cut down the BF%. No AI, I had arimidex in case I started seeing or feeling anything. I plan to run nolvadex once my cycle is over.

The macros and cals are kind of irrelevant now. Unless you know your bodyfat and can post your specific goals for this cycle (eg lose 10lbs fat and gain8 lbs muscle) then nobody can answer whatever question it may be you are asking. I can tell you this, your protein intake is some serious overkill. Why do you think you need so much?

Once you go into PCT you should drop all cardio and make your lifting intense. You should be consuming 500cals or so above your maintenance.

Why aren't you taking your AI? Are you getting on cycle bloodwork to know your E2 levels are in range? If not, you should be running it 0.25mg EOD.

Post a pic, we will tell you your bf without having to wait a week to resolve this.

Nolvadex only for PCT? No clomid?

[Touche_D]

OK, so I got my new BF% and its at 16.8% down from 18.4%. I increased my lean mass by 5 pounds and decreased my fat by 3 lbs. Looks like I'm at least headed in the right direction but wish it was a little quicker.