Creating a Cycle & Diet Plan - using up-to date knowledge

[Muse]

Hi All
I've been on this forum for many years now, generally more active when researching my next cycle etc... It appears that the level of knowledge has advanced dramatically with regards to constructing the perfect cycle and diet plan. I was hoping someone could please advise me on my goal to design a cycle plan to add mass and have enough time to cut away the fat in time for summer. My questions are:


1. On the past 6 cycles including tren I would normally blindly dose AI and Caber. Reading new advice circulating the forum from GearHeaded (who is very knowledgable!) I will ditch the adex and either dose nolva at 10mg/day or just have it on hand? It appears the estrogenic benefits fuel better gains and avoid some sides from overdosing AI.

2. I was thinking of bulking using Test only / or Deca/ or Sust with Mast maybe. (although I've ran tren twice, I've never run deca - does it have worse after cycle effects on libido? or is this broscience sh!t)?

3. How should I structure my diet for clean gains? Normally Id add ~10% to maintenance calories and structure macros at 3g protein per lb body weight etc. Reading some of the more recent discussions it appears calories don't mean as much as macro and micros when on cycle??

4. Finally, Following the standard 12+ week bulking cycle, how do I transition into a cut without losing all gains - as this is so difficult to do... especially considering after cycle waiting time and PCT duration.


Happy to receive any links to rich and useful articles etc.

Thanks,
Muse

[JaneDoe]

Macros =provide the necessary calories for growth.
-
What is not important are the empty calories that provide no real nutrition.
Whenever you come out of a bulking, you need to get in at least a 4 week BMR maintenance phase.
To you may be entering the cut definition phase.
With regard to aromatase inhibitors, Nolvadex and Masteron are always the best option for progestin steroid racing; 1 - Nolvadex only blocks estrogen receptors, (Al's) inhibits it is counterproductive to anabolic gains.
2-Masteron may block prolactin receptors.


Cabergoline and pramipexole are already outdated in the forums - everyone prefers masteron to deal with AAS 19-NOR.Well bro, I'm new to the forum here but all I mentioned here is what I read here in the forum and elsewhere. It's worth opening our minds to new learning.

[JaneDoe]

You can split macros as follows



40% protein
40% carbohydrate
20% fat

[Livinlean]

1) Have nolva on hand but no need to run it unless your dose or past history with estrogen warrant it
2) Test + Deca would be a great bulking cycle. Deca and NPP have been known to cause "deca dick" but personally I dont have any issues performing, rather the desire may not be as strong as usual.
3) Depends how lean you would like to stay personally I would do 20% and increase my workout intensity to match the increase in calories to ensure theres no gains left on the table. If you feel like you're getting too fluffy or not gaining enough, make changes from there. This is to maximize a bulk, if you wish to lean bulk then starting at 10% and increasing from there is a better option.
4) I would bet theres no way to bulk on cycle and cut during PCT or slightly afterward and not lose muscle. Cutting must be done on cycle if you want to maintain as much muscle as possible and even then you'll lose some muscle along the way. In your situation i'd recommend a lean bulk where you stay close to your desired physique while on cycle so you don't have to bother with the cut post cycle. A 10% increase in calories would be a good starting point and you can increase from there when/if needed.

[GearHeaded]

the idea of wanting to bulk for a cycle and then immediately switch over to a cut is not a good idea imo.. when bulking it takes a good 5-6 weeks or so post bulk to help aclimate to and hold onto your gains and sustain them over time. going right into a cut, especially if off cycle is a sure way to lose gains like Livlean said.

if your wanting to maintain some leaness yet put on size, then a "lean bulk" or "recomp" is going to be best..

heres a client of mine that recently just put on 30 pounds this off season while bulking. but you can see we maintained plenty of leanness. this requires a very spot on diet, drug protocols, and training.



he has now transitioned from his bulk , to an "anabolic cruise" phase, where we are running moderate dosages of primo and test to sustain gains for about 5 weeks,, before going into contest prep.


I'll post another post with suggestions and details on your situation in particularly

[GearHeaded]

1. On the past 6 cycles including tren I would normally blindly dose AI and Caber. Reading new advice circulating the forum from GearHeaded (who is very knowledgable!) I will ditch the adex and either dose nolva at 10mg/day or just have it on hand? It appears the estrogenic benefits fuel better gains and avoid some sides from overdosing AI.

2. I was thinking of bulking using Test only / or Deca/ or Sust with Mast maybe. (although I've ran tren twice, I've never run deca - does it have worse after cycle effects on libido? or is this broscience sh!t)?

3. How should I structure my diet for clean gains? Normally Id add ~10% to maintenance calories and structure macros at 3g protein per lb body weight etc. Reading some of the more recent discussions it appears calories don't mean as much as macro and micros when on cycle??

4. Finally, Following the standard 12+ week bulking cycle, how do I transition into a cut without losing all gains - as this is so difficult to do... especially considering after cycle waiting time and PCT duration.

1- don't mess with any AI's at all. especially when trying to put-on muscle . those are gains hinderers. IF you happen to be gyno prone and estrogen sensitive, simply modify your cycle so its not so estrogenic and run a low dose of Nolva in the background.
theres 100s of post and threads started here about this. I can go into more detail if need be.


2. I'm NOT a fan of Test only cycles. test works much better when other things are added in to support it and synergies with it.
also, if you've followed along some of my posts here, you'll find I'm an advocate of phase cycling and compound rotation protocols.. this is optimal imo. this is where instead of running a traditional cycle of 2-3 compounds over 12-16 weeks. you run various compounds during various phases of time, like 5 weeks, and do several of those phases each with a specific purpose and certain set of compounds to be used..
eg..
phase 1 - volumization
weeks 1-5
800 test
500 deca
50mg dbol day

phase 2 - anabolic phase
weeks 6-10
300 test
500 deca
600 primo

phase 3 - androgen phase
weeks 11-15
500 test
400 tren
500 mast
50mg anadrol

then along side those various phases I would add in other growth factors . where we hit muscle growth apart from androgen receptors..
so there may be insulin added in, HGH, MK677, T4, Clen, etc.. at various points.


3. Diet is really person dependent and going to be based on your schedule and lifestyle.. I'm a big proponent of nutrient timing. so if I'm designing a diet I'm designing it around carb cycling, fat cycling, and various nutrients coming in at various times of the day based on when you get up, when you train, when you do cardio, when you go to bed . etc..
some guys may wake up first thing and shoot 20iu of insulin and have a huge breakfast with 100g of carbs .. some guys may wake up and only have proteins and fats and no carbs cause they are just leaving the house to go sit at a desk.
would need way more details to provide more info on this.

as for "calories surplus" ,, I generally design diets around macro and micro nutrition first and foremost and the calories just fall where they fall (as calories don't build muscle, they are only a measurement of energy, ie, heat). you need to be in a macro and micro nutrient surplus, ie, a nutrition surplus to build muscle .


4. you don't transition into a bulk to a cut immediately.. post bulk you need 5-6 weeks, being either in a calorie surplus or maintenance but staying on gear, to help sustain the gains you made before you cut..
AND also. I never suggest doing a cut without being on cycle. thats the most important time to be on cycle imo

[Muse]

Thank you very much! you are very knowledgable and it's great to see new info which goes against all old-style methods I'm more familiar to.

Yes! I really want to design a lean bulk with a diet plan. I like the idea of the 3 stage cycle, can the compounds be tailored slightly? I thought you needed to stack mast with deca to avoid "deca dick". Also I'd like to stay away from Dbol to avoid gyno issues which started causing problems 5 years ago when I first ran it. Finally, can the dosages be dropped a little, or do they need to be that high?

So to clarify, run the 3 stage cycle; volumize, anabolic, androgen, cruise for a while 5 weeks (primo and test?) then PCT? Would you run hCG throughout the entire cycle too? I normally do just because I always believed it improved recovery?

Would you be happy to please help with a diet?


Thank You.
Muse

[GearHeaded]

note -- the cycle example above was purely example only. it wasn't a recommendation at all. the phases themselves are also just for an example. it was just to show how phase cycling and compound rotation works.
I just randomly listed drugs off the top of my head.. I didn't plan out the stack or synergy of compounds like would need to be done for an actual proposed cycle plan

[Muse]

Ahh okay thats fine. Do you have one in mind for my goal which you may have already used on a client? Likewise, any articles or another post I can read over. Thanks.

[LiftingLevi]

Ahh okay thats fine. Do you have one in mind for my goal which you may have already used on a client? Likewise, any articles or another post I can read over. Thanks.

He probably could make you a cycle and diet plan if you paid him too, as that’s one of his sources of income. I doubt he will give away such specifics to one individual for free, or else he would be doing it to almost any member that asked.

[Muse]

note -- the cycle example above was purely example only. it wasn't a recommendation at all. the phases themselves are also just for an example. it was just to show how phase cycling and compound rotation works.
I just randomly listed drugs off the top of my head.. I didn't plan out the stack or synergy of compounds like would need to be done for an actual proposed cycle plan

Is this true GH? Please PM me more info on your costs for only a cycle and diet plan. Thanks