Gained fat too quickly on test cycle, need to lean out. Modify cycle or just cals?

[afteriron]

I don't have a structured meal plan, I am just tracking macros day by day.

I do have a fair allowance of "junk food" that I let fit into the macros every once in a bit, and some food can definitely be salty/processed, if you're wondering about if certain things would cause water retention etc

[Windex]

I don't have a structured meal plan, I am just tracking macros day by day.

I do have a fair allowance of "junk food" that I let fit into the macros every once in a bit, and some food can definitely be salty/processed, if you're wondering about if certain things would cause water retention etc

This is the problem right here. You need to optimize your meal plan and there's a lot more to be mindful of than just macros. It's no surprise you added on fat given this post.

You should read the educational threads in the diet and nutrition section. Adding more drugs and supplements isn't an excuse to be lazy and not have a proper meal program.

[MACKATTACK]

I don't have a structured meal plan, I am just tracking macros day by day.

I do have a fair allowance of "junk food" that I let fit into the macros every once in a bit, and some food can definitely be salty/processed, if you're wondering about if certain things would cause water retention etc

If you are 5.5 weeks in and gained 17lbs, that is going to mainly be Fat and Water IMHO, especially if you are eating 4,000 calories a day combined with junk food. Every time you are eating this junk food you are most likely spiking your insulin which in return makes your body store fat. Now you can do timely insulin spikes post workout which can help with growth but what it sounds like you are not doing any real strategic eating and estimating around 4,000 calories of an overall dirty meal plan. Unless you work a super active job combined with the gym you are eating well above your TDEE.

The easiest way to notice these changes is with photos. I normally take update photos at a minimum weekly to see changes and see which body parts are progressing better then others and which ones I want to work on more.

I would post up at least one day of full eating with no lies that shows the junk food intake also.

[afteriron]

If you are 5.5 weeks in and gained 17lbs, that is going to mainly be Fat and Water IMHO, especially if you are eating 4,000 calories a day combined with junk food. Every time you are eating this junk food you are most likely spiking your insulin which in return makes your body store fat. Now you can do timely insulin spikes post workout which can help with growth but what it sounds like you are not doing any real strategic eating and estimating around 4,000 calories of an overall dirty meal plan. Unless you work a super active job combined with the gym you are eating well above your TDEE.

The easiest way to notice these changes is with photos. I normally take update photos at a minimum weekly to see changes and see which body parts are progressing better then others and which ones I want to work on more.

I would post up at least one day of full eating with no lies that shows the junk food intake also.

Since a couple of you guys mentioned this, sorry, I would just like to clarify, when I fit in "junk" type food it is in fact my post-workout meal.

Primary protein sources are obv chicken and steak, eat a lot of plain greek yogurt or Skyr icelandic yogurts, jerky, oatmeal, peanut butter, multigrain bagels/toast, lots of veggies throughout the day, tons of fruit, add in "low cal" ice cream sometimes, almond milk with grainy cereals, whey, pitas/tortillas/rice with lean meat, pasta..

[Couchlockd]

Since a couple of you guys mentioned this, sorry, I would just like to clarify, when I fit in "junk" type food it is in fact my post-workout meal.

Primary protein sources are obv chicken and steak, eat a lot of plain greek yogurt or Skyr icelandic yogurts, jerky, oatmeal, peanut butter, multigrain bagels/toast, lots of veggies throughout the day, tons of fruit, add in "low cal" ice cream sometimes, almond milk with grainy cereals, whey, pitas/tortillas/rice with lean meat, pasta..

Tons of fruit is not a good idea, it's mostly pure sugar.

[afteriron]

Tons of fruit is not a good idea, it's mostly pure sugar.

Honestly, a cup of strawberries is like 47 calories, watermelon is just voluminous, 20 grapes is under 70 calories.. I'm still sensible with portions, not going durianrider with the 20 bananas a day haha

[Couchlockd]

Honestly, a cup of strawberries is like 47 calories, watermelon is just voluminous, 20 grapes is under 70 calories.. I'm still sensible with portions, not going durianrider with the 20 bananas a day haha

The thing with fruit is if you're eating it with a meal it's creating an insulin Spike that's more prone to storing fat Sugar's need to be time very carefully while on cycle

[Kay kay]

There’s absolutely nothing wrong with having moderate amounts of fruits in your diet.

There are a LOT of misconceptions about diet in bodybuildijg in general.

Ensure that your getting sufficient nutrients/vitamins, hit your required calories and fiber intake, and you will be okay.

If you are not seeing the results you desire, but are eating a solid diet, then the issue is likely in your training or hormone balance. Being anal about your diet will not make a significant difference if it’s already quite decent.

[Couchlockd]

There’s absolutely nothing wrong with having moderate amounts of fruits in your diet.

There are a LOT of misconceptions about diet in bodybuildijg in general.

Ensure that your getting sufficient nutrients/vitamins, hit your required calories and fiber intake, and you will be okay.

If you are not seeing the results you desire, but are eating a solid diet, then the issue is likely in your training or hormone balance. Being anal about your diet will not make a significant difference if it’s already quite decent.

Sugar is sugar modern fruits are okay but overdoing it is not okay

[afteriron]

Okay so just to clarify - what then would be the best method to lean out and continue cycle then?

2-3 week mini cut then keep calories in very small surplus for rest of cycle for gains, or lower to maintenance for rest of cycle and do cardio and hope that this recomps over time?

Both could work I just don't know which would be more efficient for a fat loss then muscle gain perspective

[Chrisp83TRT]

I don't have a structured meal plan, I am just tracking macros day by day.

I do have a fair allowance of "junk food" that I let fit into the macros every once in a bit, and some food can definitely be salty/processed, if you're wondering about if certain things would cause water retention etc

Only time you should ever throw in a cheat meal or “junk food” is usually on refeed day or post work out.


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