Please help with cals and macros.....

[Lisame24]

I know I am not in the female forum but I find it easier to get an answer here so hope you can help.

I am running Var again, 12.5mg a day. Previously I had run 20mg a day but my skin suffered and I also don't think my diet was good enough as I didn't get the results I'd hoped for.

I am hoping for advice on a couple of things, one being can anyone recommend another steroid that I can add to my cycle to really get the hard, defined look whilst trying to avoid sides and bulkiness. I am also on T4 and clen . I've tried T5 but I felt like I was on class A's!

The second is diet (I will post this in the diet section too). I get sooo much mixed advice on cals etc I should be on. I am 5'6", 60kg and prob around 15% BF. I still want more muscle but to be leaner too so am unsure whether to eat more or less. Someone said eat around 1800/1900 cals, 180g protein, 170g carbs, 40/50g carbs, someone else said to eat 1400cals, someone else 2200cal. I get told low carbs, high fats by some and the opposite by others so it's all just confusing me, help??

[scotty51312]

Do you know how to calculate your TDEE? Google the formula for it and let me know what you come up with. Once you figure up your TDEE we can talk about your goals and adjust calories and Macros accordingly

[Lisame24]

Hi, I just did this and it gave me 2014cals...
My training is weights every day split into 2 push sessions a week, 2 pull, 2 legs and 1 cardio/abs/calves. Plus I do another 1 or 2 ab sessions a week and 2 more cardio sessions. I would like to take another fat burner in the 2 weeks i get have off from clen...

[scotty51312]

Ok by the macro's you gave me in your other thread you're eating about 1820 calories. This puts you at a calorie deficit so at the moment you should be losing mass. The macro split you gave me looks ok. And if you're at a TDEE of 2014 at your bodyweight that must mean you live a pretty active lifestyle.

Lets start with a typical day. Tell me what you eat and what time you eat it

[Lisame24]

My lifestyle isn't very active, I work sitting down. I just train every day...

Ok, well today i've had a bit lower than I aim for, fats 41g, carbs 97g, protein 202g
8.30am - 30g oats made with 2 eggs and water and protein shake
12am - 175g turkey, 75g cooked rice, 40g spinach
3.30pm (post workout) tin of tuna, 100g cottage cheese, 125g sweet potato, 40g avocado
7pm - 150g chicken, 100g broccoli, 2 rice cakes, 20g peanut butter
10pm - protein shake

[Lisame24]

The above is less than I have previously been eating as I am trying to shift the lbs but I am not sure if it's enough? Also I am worried I have reduced too much and will lose muscle...

[scotty51312]

My lifestyle isn't very active, I work sitting down. I just train every day...

Ok, well today i've had a bit lower than I aim for, fats 41g, carbs 97g, protein 202g
8.30am - 30g oats made with 2 eggs and water and protein shake
split this up, whey shake as soon as u get out of bed, the rest once you get done with the morning routine. Possibly add another egg white
12am - 175g turkey, 75g cooked rice, 40g spinach
solid meal assuming this is turkey breast. Not deli meat
3.30pm (post workout) tin of tuna, 100g cottage cheese, 125g sweet potato, 40g avocado
I like this meal here other than i would shift the avacado to the next meal.
7pm - 150g chicken, 100g broccoli, 2 rice cakes, 20g peanut butter
This meal I would dump the rice cakes. They are nutritionally void and do nothing but take up space. Use natural peanutbutter or toss this out and eat the same weight in whole almonds
10pm - protein shake

Cassien shakes are over rated in my humble opinon. Some 90/10 ground sirloin, or steak would be good here, it will digest even slower than cassien. Possibly another small portion of almonds with it

[Lisame24]

What macros and cals do you think I should be on?

I will try steak instead, I only usually have the shake as Its shortly before bed and I would rather have nothing but I need to force the extra protein down

[scotty51312]

your macros look fairly good, I'd stay balanced at 40/40/20. The point of the pre bedtime meal is to keep your body fed while you sleep. Food has something called Thermic value as well, meaning it takes energy to digest. Keeps your metabolism moving while you sleep as well. Fatty beef protien digests nice and slowly makes it a perfect pre bed time meal for those trying to gain.

[Lisame24]

I wanna gain muscle and lose fat, I know it's not the easiest thing to do at once. I have also read that nolvadex can help with bf? I wanna do growth hormone but its sooo expensive. I have the cheaper chinese stuff but didn't notice any results apart from improved sleep and skin but the skin could have been due to being off the var! Someone else also suggested peptides, cant remember the types recommended but there were 2...

[scotty51312]

More muscle will look like less fat I wouldn't know where to begin with nolvadex. I do know studies have shown extended periods of usage can cause uterine cancer.

[Docd187123]

I wanna gain muscle and lose fat, I know it's not the easiest thing to do at once. I have also read that nolvadex can help with bf? I wanna do growth hormone but its sooo expensive. I have the cheaper chinese stuff but didn't notice any results apart from improved sleep and skin but the skin could have been due to being off the var! Someone else also suggested peptides, cant remember the types recommended but there were 2...

Nolvadex helping with BF is bullsh!t to put it simply.