Proper Transformation and No Fat gain!??

[gorog25]

Hello Guys,

I know most of you believe that increase lean body mass and reduce body fat within a same training routine is not possible. I am that kind of a guy who believes that it is.
Until someone kindly may explain me what is the problem in my idea about setting up nutrition plan for that goal.
I have twelve week to achieve the better results possible.

My stats:
Age: 34
Height: 183cm 6”1’
Weight: 86.6kg 190.9 lb.
BF: 16.16%
LBM: 73kg 158.7 lb.

Maintenance
TDEE: 3000kcal

Protein: 1200kcal 300g
Carbs: 1200kcal 300g
Fat: 600kcal 66g

Cutting

TDEE: 2500kcal

Protein: 1000kcal 250g
Carbs: 1000kcal 250g
Fat: 500kcal 55g

Bulking

TDEE 3500kcal

Protein: 1400kcal 350g
Carbs: 1400kcal 355g
Fat: 700kcal 77g

I do not want to go deep in to my training routine, because I know that all transformation is about nutrition, but the basic idea is
3-4 sets with 12-15 reps and 1 min HIIT between reps. So the 20 minute HIIT will be done between weight training.
6 days training and 1 rest day.
Every muscle will be trained twice a week.

According to the” old school of taught” When cutting we louse fat and some muscle and when bulking we gain fat and muscle. I really believe there is a middle way. All the macros above calculated with a 40/40/20 method.

What would happen if I increase my protein and carbs intake and reduce fat for example 50/45/15 and keeping the 3000kacl as my calorie intake?
That would come up as
Protein 1500kcal 375g
Carbs: 1350kcal 337g
Fat: 450kcal 50g

So it looks like a bulking plan without the high fat intake.
Why it is not possible to lose body fat and support muscle growth with this nutrition plan?
I believe fat gain is unlikely happen but muscles have enough nutrition for growth. Am I wrong?
If it all wrong, How can I achieve at least 4-6% BF reduction and some muscle growth within 12 week??
I would appreciate a comprehensive answer from someone really knowledgeable about nutrition.

[Khazima]

Yes you will gain muscle and lose fat eating at maintenance, it's called a re-composition diet, you're just getting a half arsed version of both bulking and cutting, gaining muscle very slowly and losing fat very slowly.

Fat doesn't make you fat, you could eat all fat and all protein and with the same calories you would get the same results as a calculated ratio between protein carbs and fats.

A recomp over 12 weeks to lose around 8lb fat and gain some muscle may be likely, i haven't recomped for an extended period of time so i don't exactly know how slow the process is. But over 12 weeks you could probably make some decent changes by recomping.

It's not impossible to lose fat and gain muscle, it's just slow and most would say a waste of time, it's a quicker process to just get to the bodyfat you want (cut) then bulk, one goal at a time.

Also, no need for all that protein, 200g at your bodyweight is more than sufficient.

[gorog25]

Thank you mate your answer.

Yes you will gain muscle and lose fat eating at maintenance, it's called a re-composition diet, you're just getting a half arsed version of both bulking and cutting, gaining muscle very slowly and losing fat very slowly.

What should I expect if I spread my 12 week for example 8 bulking and 4 week cutting or other way around instead of a re-comp?
My goal is to increase LBM for 8-6 kg and lower BF to 12% or even lower. What would be the most effective method?

Actually I am on Test E 250ml twice a week. This is the third week but I thinking to increase it to three times a week because I have not noticed any significant changes on my performance.

Fat doesn't make you fat, you could eat all fat and all protein and with the same calories you would get the same results as a calculated ratio between protein carbs and fats.

I have a same idea about fat. I lost few kg on low carb diet and it was great, but if I need to gain muscle I need some carbs is that right? Actually I use Vitargo PWO and small amount of carbs what comes with cottage cheese and vegs, but nothing else. How would you spread the fat intake? I think about saturated and essential fat ratio? Actually I modified my macros to 55/15/30 does it looks OK?

[Khazima]

The protein/carbs/fats ratio is fine, don't really need that much protein but it's fine, what really matters is total caloric intake.

If you're on test e you need to give it more time to take full effect, hopefully someone with more knowledge about cycling will have some input there.

The best approach would be to bulk for the duration of the cycle, maintain through pct and a while after until your hormones are stable again and then cut or wait until your next cycle and do a cutting cycle.

[tarmyg]

Actually I am on Test E 250ml twice a week. This is the third week but I thinking to increase it to three times a week because I have not noticed any significant changes on my performance.

Generally it will take 4-6 weeks before you see significant effects. Changing doses on an already set cycle is not recommended which is stated in several threads across the forums and will do absolutely nothing to speed up the process as you are running a long ester.

Thanks
~T

[gorog25]

Generally it will take 4-6 weeks before you see significant effects. Changing doses on an already set cycle is not recommended which is stated in several threads across the forums and will do absolutely nothing to speed up the process as you are running a long ester.

Thanks
~T

I thought it should start to work by now. I read a lot about under dosed compounds and I believe my one is not one of them. I can give it another two three weeks is not a big deal.
What actually should I feel when it kicks in? Would it be a good idea to implement Liquid T3 from the forum supporter to my "re-comp" cycle.

Cycle look like this:
- Week 1 to 12: Testosterone enanthate @ 250 mg every 3.5 days (500mg/week total)
- Week 1 to 12: hCG @ 250 iu every 3.5 days (500 iu/week total)
- Week 1 to 14: Arimidex @ 0.25mg every other day (From day 2 up until PCT starts)

I know it is an already planned cycle and I know this is my first cycle and should not mix any compound, but I read a good post about T3 and hope it does not make any harm if I implement it. Dose it?

[tarmyg]

Hi,

It will be pretty obvious at 500mg/week when it kicks in as you will all of a sudden lift stuff you could previously not even move For me I can kind of tell something is happening 2 weeks in and by week 4-5 it is extremely clear I am on something.

I see no reason to add T3 unless you are actually cutting which you are not. It is all about macro control with your goal and you will just have to adjust this accordingly.

~t

[gorog25]

Hi,

It will be pretty obvious at 500mg/week when it kicks in as you will all of a sudden lift stuff you could previously not even move For me I can kind of tell something is happening 2 weeks in and by week 4-5 it is extremely clear I am on something.

I see no reason to add T3 unless you are actually cutting which you are not. It is all about macro control with your goal and you will just have to adjust this accordingly.

~t

Actually I am not bulking ether. I think T3 has loots of advantage and with 500mg Test E a week it does not hinder lean mas gain, but it should give me some extra help to get rid of unwanted fat.

Diet is my biggest concern. I cannot cope with carbs at all. I mean I just do not feel the need of carbs. Actually most "good" carbs is just not my taste. I hope I will find someone on this forum who follow Paleo, ketogen or just a high fat low carb or no carb diet. They seams to be better options.

if I would chose between chicken breast with broccoli and chicken breast with feta cheese and full fat Greek yoghurt, I would chose the second option.But it could do an other thread on the forum.

I give a chance to T3 I took the firs dose to day, so let see how it works.