lean bulk macros help on AAS

[Granovich]

Good day everyone
Im plannin on going on lean bulk cycle. I had an accident that made not able to work or eat good for 4 months and dropped about 20 lbs
so its been 4-5 weeks of me getting back at gym heavy and organizing my meal and i gained decent size back and up to 60% of my strength back and its getting better.
im 27, 5'11, 217 lbs ( was 230). i'd say 15% bf. muscles well defined and get great pump and veiny on workout. flat stomach but no abs.
my goal is going 8 weeks Test Prop, NPP, dbol + AI+ dostinex+ HCG
also im very knowledgeable about PCT . MY question is I need diet help

I used TDEE calculator and its about 2815
so i figure i need about 3500 calorie ?
not sure about calorie split
and also need help about Re-Feed day

right now im doing this
On workout day i'd have
1) 50g protein shake + 80g (1cup Oats) + 1 tbs peanut butter
2) 8 egg whites ( 2 full) + 2 slices P28 bread
3) 8 oz (cooked) chicken breast + 150g brown or white rice steamed + brocoli+ asparagus
4) same meal as 3+ about 12 pieces almonds
Pre workout + glutamine
Wokrout + bcaa + extra glutamine
5) 50g post workout protein + 50g (carb powder,not sure of name big& orange)
6)i'd have any kind of fish or tuna (big can) about 50g protein + lettuce+ parsley + cucumber+ asparagus+ some almonds

on that plus 30-40 min stairmaster cardio 3-4 times a week
i lose fat. so figure test,npp, and add size i'll need more food i guess...
any advise is appreciated . i could probably go another 1-2 months natty to get the strength back

[MR-FQ320]

What are total macros daily ?

[Granovich]

i never counted. i just go by amount . and i keep diet simple.
its mostly egg whites, rice, chicken , fish, yams, protein shake, veggies.

[MR-FQ320]

So what's the point of weighing everything out then ? And aiming for 3500 cals ?

[Granovich]

good question. i guess i just go by whats roughly a good quantity. like i know chicken has 25g per 4 oz or so
so 8 oz is 50g protein
150g rice is close to a cup or so. and only get fats from almonds, peanut butter and such.
dont get me wrong, im pretty good at getting big and getting to under 10% bf but im just looking for something optimal or close to be optimal.

[MR-FQ320]

Dude, to lean bulk you need to screw those numbers almost perfectly, once you've worked it out once it's easy enough.

[Granovich]

what should i do first then ?
Im basically looking into doing some sort of a slingshot where i do 8 weeks lean bulk with minimum fat then cut down for another 8-10 weeks
so diet is tricky. you need macros for my current diet ?

[MR-FQ320]

At 230lb @15% = 195.5LBM
195*15 = 2932 daily maintain cals
Now lean bulk is debatable but my research suggests 600 - 1750 extra cals a WEEK would be enough to put a pound extra of muscle on, so let's shoot with 300 cals surplus a day on five workout days and two rest days per week.
So 3230 at 40/40/20 =
1300 cals protein / 4 = 325 G protein per day
1300 cals carbs / 4 = 325 g carbs per day
630 cals fat /8 = 78.5 fats per day

Now eat to that , and track, if you clever you can eat the same energy with less calories. No empty calories , no dairy, no bad fats, no sugar.

[Granovich]

Wow amazing info! Thank you!!
So now those on workout days?
What about rest days ?
And do i keep cardio 3 times a week stairmaster 30-40 min? Or increase it?
Keeping in mind
Im gonna run test/npp/ dbol
Probably throw some T3 in there

[MR-FQ320]

Wow amazing info! Thank you!! So now those on workout days? What about rest days ? And do i keep cardio 3 times a week stairmaster 30-40 min? Or increase it? Keeping in mind Im gonna run test/npp/ dbol Probably throw some T3 in there

Keep cardio
Drop t3,
Plan, do, check, act

It's totally person dependant, go with your plan, readjust weekly

[Granovich]

so if i eat egg whites in morning like 8 of them and 2 full and some oats
then 3 meals of 1-1.5 cups rice and 8-10 oz chicken breast and brocoli
2 shakes
and fish( 12 oz ) + veggies at night and some almonds
i wont gain lean size ?

[MR-FQ320]

so if i eat egg whites in morning like 8 of them and 2 full and some oats then 3 meals of 1-1.5 cups rice and 8-10 oz chicken breast and brocoli 2 shakes and fish( 12 oz ) + veggies at night and some almonds i wont gain lean size ?

Without putting that in a calorie calculator and working it all out, I have no idea, bro, you asked for optimal .... You're gonna have to do the leg work and do the math, optimal does not mean guesswork

[Granovich]

Without putting that in a calorie calculator and working it all out, I have no idea, bro, you asked for optimal .... You're gonna have to do the leg work and do the math, optimal does not mean guesswork

ok, you are right
i guess i will just calculate every calories and look for the macros and list them here and see where im standing
thank you

[Mr. Small]

Use myfitnesspal calculator online and you can have an idea of your macros

[MR-FQ320]

Use myfitnesspal calculator online and you can have an idea of your macros

This

[Granovich]

Can i use those macros daily?
Or i need days with no carbs ?
Also do i have a refeed day or just keep it exact same daily?
Thanks guys

[MR-FQ320]

Can i use those macros daily? Or i need days with no carbs ? Also do i have a refeed day or just keep it exact same daily? Thanks guys

Your lean bulking, stick to th plan everyday - be strict or it will turn into a fat adding exercise. No refeed as your not in deficit

[tarmyg]

stick to th plan everyday - be strict

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