Should I cycle

[brian101883]

Im 5"10 183 pounds and 25 years old. Ive been working out really hard for about 8 or 9 months now. Im wanting to cycle but not really for sure if I should wait a little longer. My diet is really clean. My macros are usually 51% protein, 35-40% carbs, and around 15-20% fat. I usually work do a 4 day split. chest-tris, back-bis, shoulders, legs. Im around 13 to 15 % bf I think. So what should I do wait or not?

[jamyjamjr]

i'd change the workout split to 5 days one muscle group a day.. i dont think your diet is in check cuz you should be able to get over 200lbs naturaly

[T-MOS]

^^^ Exactly.....couldn't have said it better

[WARMachine]

Post pic for Bf%

And agreed with JamyJam

[brian101883]

Well im sure I can. When I started in august I was around 174 pounds. But trust me man my diet is def in check. Just didnt know if i should wait a little while longer.

[WARMachine]

9lbs in 8 months?

Thats diet in check?

[jamyjamjr]

Well im sure I can. When I started in august I was around 174 pounds. But trust me man my diet is def in check. Just didnt know if i should wait a little while longer.

well, why not post up a detailed diet???

only the ignorant believe they know everything, there's always room for improvment....

but it's up to you.. we're here to help if your willing to put the time in

[brian101883]

9Am: usually 2 cups of oatmeal, or about 8 egg whites.

12pm: around 404 grams chicken breast, and a protein shake with 56g protein.

2pm: usually a salad, some fruit to bump up the carbs before workout.

3pm: usually a turkey sandwich, and pre workout mix:

5pm: another protein shake right after workout, and a 20 juice/ rice crispy treat to jump start the carbs. then usually very little carbs the rest of the night.

6pm: usually 404g chicken breast again, salad, and some cottage cheese.

9pm. 2 cups cottage cheese.

10-11pm: the last thing before bed another protein shake.


I know this is maybe not perfect but its still def sufficient for growing.

[brian101883]

Also I eat alot of greens and tuna.

[jamyjamjr]

9Am: usually 2 cups of oatmeal, or about 8 egg whites.

12pm: around 404 grams chicken breast, and a protein shake with 56g protein.

2pm: usually a salad, some fruit to bump up the carbs before workout.

3pm: usually a turkey sandwich, and pre workout mix:

5pm: another protein shake right after workout, and a 20 juice/ rice crispy treat to jump start the carbs. then usually very little carbs the rest of the night.

6pm: usually 404g chicken breast again, salad, and some cottage cheese.

9pm. 2 cups cottage cheese.

10-11pm: the last thing before bed another protein shake.


I know this is maybe not perfect but its still def sufficient for growing.

thats not horrible, i can see why you've put a little bitta weight on.. good for u.. but we can improve.. do me a fav, do some math for me

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[WARMachine]

I know this is maybe not perfect but its still def sufficient for growing.

Barely. And definitaly not at the rate you want to grow at.

[brian101883]

My BMR is about 3300 calories a day. Im trying to stay a little under that because I am trying to cut a little. So what do yo think

[brian101883]

In the beg I was taking in around 4700 calories a day.

[jamyjamjr]

your not eating anywhere close enough to cut or bulk correctly....

here, watch these videos

http://forums.steroid.com/showthread.php?t=323516

then post up a new diet, we'll tweak from there...

i personaly would put u on a 40 40 20 split

320g protien
320g carbs
75-80g fats (efas as much as possible)

[brian101883]

So you really think I can cut with 320g carbs?

[jamyjamjr]

So you really think I can cut with 320g carbs?

with the right type of carbs at the right time ABSOLUTLY..

im not saying u should jump straight into that split.. u need to slowly add kcals at 200kcal a day untill u get there, or you'll just put on fat initialy.. very discouraging

[brian101883]

You mean like starchy carbs in morning and before workout. Fiberous carbs anytime right?

[Phate]

You mean like starchy carbs in morning and before workout. Fiberous carbs anytime right?

correct, though with 320g of carbs to spread out you're going to be needing to put them in more than two meals

[brian101883]

Yeah I know, that was just kinda an example.

[Phate]

Yeah I know, that was just kinda an example.

oh okay, then yes, you were correct, fibrous carbs can be eaten anytime, i use them more as an appetite blunter than anything else

[WARMachine]

^ Beat me to it...

[brian101883]

Fiberous carbs being pretty much anything green correct.

[Phate]

Fiberous carbs being pretty much anything green correct.

no, fibrous carbs being veges that contain a large amount of cellulose that therefore contain more calories than they take to digest

examples being celery, salad, broccoli, cauliflower, asparagus, spinach etc....

[brian101883]

I meant green vegies. But ok thanks everyone.