16 weeks 50/50 LBM/Cutting Cycle Diet Critique? PLease.

[Mafio400]

Hello,

I am 26yo have just finished 8 weeks on Sust at 500/week. I was trying to do a body recomp. I gained about 6-10lbs over the past 8 weeks. Gains have been decent but I def feel leaner. I will be doing the second half of my 16 week cycle with the main proirity of cutting BF% while trying to preserve as much muscle.

- I was going to up the Test to 625 - 750mg a week pinning every M-W-F.

- Add in 45 min Cardio 2-3x a week. And for the days i dont make it in the morning ill hit it after my weight session.

- I was eating roughly 2500 - 3000 Kcal a day. I tried to keep it on the lower end but some days after a heavy Leg day I would be starving!
*I remember 2 months ago another member helped me calculate my TDEE and it was around 3200Kcal maintenance.

-I will lower my Kcal to 2000 - 2300Kcal with Low Carb.



This is my second cycle, 1st I did 12 week sust at 500/week heavy Bulk. Gained 30+ lbs. Gained a great amount of Muscle & Fat.. I trimmed down 20lbs within the following 6 months to about 225lbs.


At my midway point in this cycle Im weighing 234lbs. BF% is in the high teens. would love to get it down to 15% or below.

----Here is my purposed diet for the next 8 weeks.. I am a easy gainer but its difficult for me to lose weight.


Kcal F C P

8:00 AM 2 eggs & 8 Whites 260 9 2 38
10:00 AM 1 scoop whey 130 2.5 3 23
1:00 PM 6 oz Meat & Veggies 270 2 12 45
4:00 PM 6 oz Meat & 1 cup brown rice 330 3 33 43
7:00 PM 2 scoop whey 260 5 6 46
9:00 PM 6oz Meat & 1 Cup Rice 330 3 33 43
11:00 PM 2 scoops Casien + PButter Shake 440 18 12 55

Daily Totals 2020 42.5 101 293


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- I know the typical advise is fist few meals of day Pro/Carb and later on Pro/Fat.. I notice from my self that i dont really crave any carbs in the morining and becase i am aming to keep carbs under 100g/day i situated diet this way.

-This is not to say i wont change it if others think there is a larger benifit to alter foods.




-My split for cutting:

Mon: 16 sets Chest & 12-14 sets Delts + 45min Elliptical

Tue: 60min Elliptical & 16 sets Abs

Wed: 18 sets Back & 6 sets Traps

Thur: 60min Elliptical & 16 sets abs

Fri: 12 sets Bicep & 12 Sets Triceps + 45min elliptical

Sat: 16 sets legs & 4 sets calves

Sun: OFF





Bench: 395lbs 1x
Squat: 365 5x
Deadlift: injured lower back 3 years ago havent done them since.. thinking of easing back into them.

26 years old
2nd cycle
BF 17-19%
234lbs after 8 weeks LBM.



***Questions:

1) The amount of Test for the following 8 weeks? I didnt have great pumps or huge gains on 500/week.

2) Any and all Diet critiques?

3) Since this is my fully 1st time cutting while on should i expect significant strength loss?

4) ***My BIGGEST question Is it resonable to aim 2 lbs drop in weight a week? or is that too much? I would love to lose 10lbs-15lbs over the next 8 weeks



Thank you!

[Mafio400]

I have also been taking Letro .25-.5 every 3rd day to combat gyno symptoms.


I have Clomid and Nolva on hand for PCT

[jpowell]

I have also been taking Letro .25-.5 every 3rd day to combat gyno symptoms.

I have Clomid and Nolva on hand for PCT

In regards to ur "not big pumps" the letro may have prevented it. As its no the best a.i. Just a conclusion ive come to after reading different threads and asking around.

[Mafio400]

Thanks for the input jpowell

[Mafio400]

Any advise on diet? And what weight should i aim to lose Per Week while on cycle?

[jpowell]

Any advise on diet? And what weight should i aim to lose Per Week while on cycle?

Diet idk? As im still tryna get my down packed. But simply put wat ull notice is ur first weeks ur lose the most water. The weeks to follow dpending on how disciplined u r u cod xpect to c 1-3lbs wich is normal. Any thing faster ive been tole this is not safe. Ill look at ur diet agin n try to offer sum input. But there are sum great guys here n im sure theyll b chiming n any min.

[jpowell]

How
Much a.i. Were u dosing daily or eod?

[Mafio400]

Im doing about .5 Eod with the letro.

[auslifta]

Decrease your cals over ten or so days. Should be no problem to drop 2 pounds a week if you stay on track. Add cardio on wed. Increase cardio over the 8 weeks. I personally don't like the elliptical, but mix it up. Try box jumps and burpees along with 10 sec sprints.

[Mafio400]

Ok, I will add 45min cardio to Wednesday. I prefer ellipitical bc its easier on my knees. Ill switch it up and add in some bicycle & some walking on the treadmill.

[Mafio400]

How much will the test help with muscle preserve and strength loss? I know its different for everyone.. just looking for any insight since this is first time on full cut while on AAS.

[jpowell]

How much will the test help with muscle preserve and strength loss? I know its different for everyone.. just looking for any insight since this is first time on full cut while on AAS.

Unshodnt b able to tell strength loss whole on a cycle of test. Erything shodngo up, wat u may notice is the numbrs range decrease. Meanin for
Simplicity: 45lbs at 10 reps, goto 45@7-8 reps. For curls, but inthinks this is endurance related.

Its common semse to no ur gonna lose size/mass/strenthg wile cutting, but i think if diet is spot on, u wont notice the losses m ur weightS//strength. Make sense?

[Mafio400]

----Here is my purposed diet for the next 8 weeks.. I am a easy gainer but its difficult for me to lose weight.


Kcal F C P

8:00 AM 2 eggs & 8 Whites 260 9 2 38
10:00 AM 1 scoop whey 130 2.5 3 23
1:00 PM 6 oz Meat & Veggies 270 2 12 45
4:00 PM 6 oz Meat & 1 cup brown rice 330 3 33 43
7:00 PM 2 scoop whey 260 5 6 46
9:00 PM 6oz Meat, 1 Cup Rice, Veggies sauted in extra virgin olive oil 510 17 45 43
11:00 PM 2 scoops Casien + PButter Shake 440 18 12 55



Daily Totals 2200 56.5 113 293


Anyone have any advise on the diet??

[Back In Black]

They are similar figures to 405's when he started. You are heavier but have less bf I think so you may be a little light on cals. I'd probably have you an extra 200-300 cals but you can see how it goes and if you lose too quick then add in. Aternatively start around 2500 and lose some cals if you aren't losing.

Have you had your carbs that low before? Is your 7pm meal post workout?

[Mafio400]

Ok I'm going to keep it at 2200 Kcal for now and see how my workouts go and my weight over the next week.

Yeah I drink the shake right after my weights before I head to the treadmill for cardio.


Yes, did very low carbs when I was cutting for boxing.. Seemed to be the only way I knew how to lose weight a few years ago.

I just want to make sure this looks ok cuz I'm doing low carbs and low Kcals.

[Mafio400]

Also should I have refeeding days like once a week? Or if I can Beast through it without them over the next few weeks just do that?