Hi was hoping to get some help with diet and macros for 1st cycle.
Im 50yo, 59, 170lbs, bodyfat % 10.5,
BMR 2900. Cycle: 500mg test cyp. (250mg 2 x a week)(12 wks), 500mg deca (250mg 2x a week)(10 wks), 12.5mg aromasin eod (adjusted if needed)(12 wks). No PCT, at end of cycle will return to my normal TRT dose of 300mg test every 10 days.
Currently training 3 days a week ( thinking of moving to 5 days about a month into cycle, ideas on this would be helpful). mon- chest/biceps/core, weds-legs/core, fri- shoulders/back/triceps/core
Diet- 3400 KCal/day, Carbs 40%, Pro 30%, Fat 30% ( 320g Carbs, 240g Pro, 107g Fat) sample of diet: meal 1: 1/2 cup of oatmeal, 1cup non fat Greek yogurt, 1cup blueberries, 2 TBSP flax seed, 2 TBSP chia seed, 3TBSP hemp seed, 1 cup of egg whites, 1 banana( blended as a shake) - 830 KCal C90g, F 32.5g, P 51.7g. Meal 2: 1 cup nonfat Greek yogurt, 2 TBSP natural peanut butter. KCal 330 C 16g,F 15g, P 31g. Meal 3- 97% lean ground turkey, 150g cauliflower, 3oz legume penne KCal 638, C 56.5g, F 19g, P 65g. Meal 4 : 12oz chicken breast, 86g broccoli, 3oz legume penne KCal 648, C 59g, F 11g, P 88 g. Meal 5: 6 eggs KCal 420 C 0g, F 30g, P 36g.
Legume penne is often replaces with brown rice, and/or sweet potato, veggies vary broccoli, brussel sprouts, cauliflower. Meal 2 changes constantly tuna, eggs, lean red meat sweet pot, rice, veggies. Meal 1 is always blended as a shake, fruit changes. On training days post workout protein shake added in.
Any suggestions or advice would be so helpful as I have created diet, training and cycle myself from more than 6 months worth of research on the internet, and at the public library, I have no one that feel asking questions about this would be helpful in anyway so if you folks here can give me feedback Id be grateful.