Any tweaks??? help me reach my goals

[Johnhenson]

This is my second cycle im 25, weigh 175, 10% bodyfat. Im running test e 500mg ew (4 weeks in) . .25 arimidex eod. multivitamins L-glutamine and fish oil. my diet is around 3000 cals a day (looking to bump this up soon) 45% carbs 40% protein 15% fat. i have not scaled out my food but i think i eyed it out pretty well.

My goal is to not put on much fat at all and i want to be very lean as well as putting on a lot of muscle (bet youve heard that before).

My workout
monday - chest abs
tuesday legs
wednesday back shoulders
thursday HIIT
friday biceps triceps abs
saturday- steady state cardio
sunday rest

Any tweaks? add ons?? supplements that can help?. i want to get the MOST out of this cycle

[AR's King Silabolin]

Yes. This is the most important rule. The very best. And its mandatory.

so...u need to eat more. Not much..but more. Body migth adapt to 6000 kcal and u wont see shit, but it never adapts to more.
Its very simple but few realize this.

Just bump your macros 250 kcal each weeks. Its impossible not to grow when doing this. Only thing is, u migth need to up cardio so u prevent fatgains.

Give u another tip. Drop as much of the powders as u can. Its dogshit. Sollied food is bettere, mcdonalds is better. Only nothing is worse.
My simplest and best tip for guys like u on this matter is to be a milkman. If u tolerate milk, u should do it. Work yourself up to a gallion of milk aday. Carry it with u. Nofatmilk wont turn bad in a day. Very simple and nomatter how strict your boss it, it will be possible for u to drink milk.

In norway we can buy nofat extra protein milk. Like there is 50 gs of pro in 10 dl. I like to drink 4 of these everyday. And its a fatburner as hell. The big amounts av calsium really burns fat.

My source to this take is James Tiny West. He has a youtubechannel, he is 55, been in the game for some 40 years and he is BIG! And he was insane big in his prime.!!...and he did not go nuts with juice and slin/gh like todays pro.. Actually stil VERY BIG!
Dig into his channel, watch his milkvideos and grow grow grow!

[Johnhenson]

Yes. This is the most important rule. The very best. And its mandatory.

so...u need to eat more. Not much..but more. Body migth adapt to 6000 kcal and u wont see shit, but it never adapts to more.
Its very simple but few realize this.

Just bump your macros 250 kcal each weeks. Its impossible not to grow when doing this. Only thing is, u migth need to up cardio so u prevent fatgains.

Give u another tip. Drop as much of the powders as u can. Its dogshit. Sollied food is bettere, mcdonalds is better. Only nothing is worse.
My simplest and best tip for guys like u on this matter is to be a milkman. If u tolerate milk, u should do it. Work yourself up to a gallion of milk aday. Carry it with u. Nofatmilk wont turn bad in a day. Very simple and nomatter how strict your boss it, it will be possible for u to drink milk.

In norway we can buy nofat extra protein milk. Like there is 50 gs of pro in 10 dl. I like to drink 4 of these everyday. And its a fatburner as hell. The big amounts av calsium really burns fat.

My source to this take is James Tiny West. He has a youtubechannel, he is 55, been in the game for some 40 years and he is BIG! And he was insane big in his prime.!!...and he did not go nuts with juice and slin/gh like todays pro.. Actually stil VERY BIG!
Dig into his channel, watch his milkvideos and grow grow grow!

never heard this milk thing before ill definitely look into it. and really? shakes are bad?? how so

[Windex]

You should weigh out your food, eyeing it is not very accurate. In my experience, 99% of the time people at your age/experience are off by a large margin, especially when it comes to meat because cooked vs uncooked are two completely different weights. You can lose an easy 15-30% weight when cooking chicken and more with ground beef.

[Capebuffalo]

I would have at least a day between legs and back. You need more than 1 rest day. Weigh your food and prep your meals for the week in advance. I’d be eating 5-6 meals a day. No shakes. Real food.

[Johnhenson]

I would have at least a day between legs and back. You need more than 1 rest day. Weigh your food and prep your meals for the week in advance. I’d be eating 5-6 meals a day. No shakes. Real food.

saturday is suppose to be my second rest day but i threw cardio in because i dont want to keep much fat. i guess i can throw cardio in with a different workout on a different day. does it so much matter the day that i rest or 2 days in a row at the end fine??? im actually interested in why shakes are a no go i get around 45g of protein a day from it

[Capebuffalo]

Nothing beats real food. Shakes are good to supplement with occasionally. The rest days don’t have to be back to back. Mine are Sat and Sunday just because it works for me.
What’s your tdee?

[jackfrost88]

Diet is very specific to the person so I'd recommend experimenting with different protocols until you find what works for you. Personally, if I was eating that many carbs and that little fat - I would feel bloated and foggy. If your trying to gain weight and have a very fast metabolism, then you will obviously have to bump up calories, which can be difficult eating only clear food.

There isn't one formula out there that will work for everyone.

Sounds like your going for a recomp - which is what I did for my last cycle. Some advice coming from my experience would be:
1. As a person with a fast metabolism, gear will speed it up even more requiring a LOT of calories. I was eating 3200-3500 calories and losing weight as a 5'11 195lb person. I had to add in Mcdonalds after my workouts to not lose weight and continue to grow.

2. Keep an honest count of what your eating. It is very easy to think you are eating over 3000 calories when you actually are not.

3. Sleep, diet and training are still going to govern your progress. Don't skimp on sleep and if you are stressed look for ways to reduce this.

4. Consistency is key. This is not a 3 month journey for your one cycle. Keep working out with intensity even when off the test (much harder I know) and eating big even though you will not be as hungry.

Good luck with your first cycle hope to hear more about how it goes!

[Arcânn]

Diet is very specific to the person so I'd recommend experimenting with different protocols until you find what works for you. Personally, if I was eating that many carbs and that little fat - I would feel bloated and foggy. If your trying to gain weight and have a very fast metabolism, then you will obviously have to bump up calories, which can be difficult eating only clear food.

There isn't one formula out there that will work for everyone.

Sounds like your going for a recomp - which is what I did for my last cycle. Some advice coming from my experience would be:
1. As a person with a fast metabolism, gear will speed it up even more requiring a LOT of calories. I was eating 3200-3500 calories and losing weight as a 5'11 195lb person. I had to add in Mcdonalds after my workouts to not lose weight and continue to grow.

2. Keep an honest count of what your eating. It is very easy to think you are eating over 3000 calories when you actually are not.

3. Sleep, diet and training are still going to govern your progress. Don't skimp on sleep and if you are stressed look for ways to reduce this.

4. Consistency is key. This is not a 3 month journey for your one cycle. Keep working out with intensity even when off the test (much harder I know) and eating big even though you will not be as hungry.

Good luck with your first cycle hope to hear more about how it goes!

Damn, I thought my metabolism was fast. I was maintaining 204 at 3400+ cals. I just started cutting, prepping for my first cycle (gotta drop some of the fat) People thought I was lying about my TDEE being 3450 at only 204 pounds

[jackfrost88]

Damn, I thought my metabolism was fast. I was maintaining 204 at 3400+ cals. I just started cutting, prepping for my first cycle (gotta drop some of the fat) People thought I was lying about my TDEE being 3450 at only 204 pounds

Yeah man blessing and a curse. Need to constantly eat and shell out those dollars but shred up fast when I need to lol