My Food Plan for Constructive Criticism

[IronClydes]

This is only my second blast ever. I am finishing my 6th week now. Test cyp 500 (250 E3.5D) + anastrozole EOD + 250 hcg E3.5D. Only difference from last blast is I'm using hcg and anastrozole. My mistake for the first was no AI 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

My first blast I felt amazing. I was gaining muscle and trimming up like I couldn't have imagined. Had I not been guided properly by Kel I would likely have never stopped and really screwed up. However, what I don't understand is, why don't I feel that way this time around? No crazy gains, and no crazy fat loss....despite eating a ton less this time around, for my second blast ever. I thought it'd be a great time to try cutting as I've never seen my abs. The blast already speeds up fat loss and preserves/grows muscle. However, despite losing about 3 pounds on average, I don't feel any different.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

Unfortunately bro, you get used to it. I felt the same my second cycle, I was disappointed and thought I had bunk gear. The next time I felt like that again was when I was doing 1250mg of sust a week, hate to break it to ya, but you may have to increase your dose to double to feel like that again. If your not impressed with the results so far, u may want to bump up your dosages now for the rest of your cycle. Just my .03

[IronClydes]

Unfortunately bro, you get used to it. I felt the same my second cycle, I was disappointed and thought I had bunk gear. The next time I felt like that again was when I was doing 1250mg of sust a week, hate to break it to ya, but you may have to increase your dose to double to feel like that again. If your not impressed with the results so far, u may want to bump up your dosages now for the rest of your cycle. Just my .03

I was considering that. I know the gear is quality as its all straight from the pharmacy. How much would you bump it? Up to 6-700?

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

I was considering that. I know the gear is quality as its all straight from the pharmacy. How much would you bump it? Up to 6-700? 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Totally individual decision, if u really liked the feeling and you have enough to see you through the 12 weeks or whatever, I would certainly be going to 750pw if not double. It may sound a bit drastic, but once I hit 1250pw, it's my sweet spot everytime now. It's not like I have to keep on increasing dosages everytime I start a cycle.

[IronClydes]

Totally individual decision, if u really liked the feeling and you have enough to see you through the 12 weeks or whatever, I would certainly be going to 750pw if not double. It may sound a bit drastic, but once I hit 1250pw, it's my sweet spot everytime now. It's not like I have to keep on increasing dosages everytime I start a cycle.

Wow. Okay. I had thought 500 weekly was high lol

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

Wow. Okay. I had thought 500 weekly was high lol 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Nah, 500 is a beginners starting point. Haven't you heard what the big guys take ?

[IronClydes]

Unfortunately bro, you get used to it. I felt the same my second cycle, I was disappointed and thought I had bunk gear. The next time I felt like that again was when I was doing 1250mg of sust a week, hate to break it to ya, but you may have to increase your dose to double to feel like that again. If your not impressed with the results so far, u may want to bump up your dosages now for the rest of your cycle. Just my .03

So increase to 6-700 perhaps?

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Awesome. Will start up at 700/week (1.75ml E3.5D) today after work.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Starting at 750 weekly yesterday.

Up a pound this morning: 223.5.

No visible changes.

Refeed today

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Starting at 750 weekly yesterday. Up a pound this morning: 223.5. No visible changes. Refeed today 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Any recommendations for revising following today's refeed cheat meal? Could I have hindered my metabolism on this diet? Or how should I adjust to do better?

Only a 1-2 pound loss of weight since start. No visible noticeable difference despite a 1000 calorie average cut and carb cycling 4x100 and 3x200.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

The science behind the refeed is basically ; reset hormones and metabolism to base values. Have faith. Watch what happens. Report back.

[MR-FQ320]

Realistically though ; what are your goals and timeframe ?

[IronClydes]

Realistically though ; what are your goals and timeframe ?

See some abs, cut the midsection girth. Then have that lean base established to build more muscle on from a maintenance diet.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

Are you on TRT ?

[IronClydes]

Are you on TRT ?

Yes 175/week when not blasting.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

Yes 175/week when not blasting. 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Oh, right, this may have changed the goalposts slightly then.

My worry is ( and I suspect yours ) that you will not have reached any goal in any time. To get results in quick time you have to take things to the extreme. I can see you are a stickler for numbers ( macros), if it were me , I'd be about on point with grams of carbs etc, but not freaking exactly like you dude. I listen to my body a lot, I see how it responds to certain conditions, I like to play and experiment with what I put in and what effect this has. It's like a black art that's totally individual. I'm trying to help you out bro, I think you should take this cycle as a learning curve. Although if it were me on TRT, I would be even more gung ho, stay healthy, but make the dream a reality by whatever means necessary

[IronClydes]

Oh, right, this may have changed the goalposts slightly then. My worry is ( and I suspect yours ) that you will not have reached any goal in any time. To get results in quick time you have to take things to the extreme. I can see you are a stickler for numbers ( macros), if it were me , I'd be about on point with grams of carbs etc, but not freaking exactly like you dude. I listen to my body a lot, I see how it responds to certain conditions, I like to play and experiment with what I put in and what effect this has. It's like a black art that's totally individual. I'm trying to help you out bro, I think you should take this cycle as a learning curve. Although if it were me on TRT, I would be even more gung ho, stay healthy, but make the dream a reality by whatever means necessary

More gung ho?....I'm going exactly as advised...you definitely have me confused now. Be exact but not freaking like me? Huh?

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

More gung ho?....I'm going exactly as advised...you definitely have me confused now. Be exact but not freaking like me? Huh? 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Sorry dude, I'm rambling, I'm really tired today.

[MR-FQ320]

How did cheat meal go ?

[MR-FQ320]

Have your cheat meal. Sleep. Reassess

[IronClydes]

Lol I understand. Almost at our date location for the cheat meal: Cheesecake Factory!

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Excellent! Huge pasta chicken dish and a cheesecake with 2 whiskeys

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Excellent! Huge pasta chicken dish and a cheesecake with 2 whiskeys 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

I was insatiable. Still hungry now that I'm home lol

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

Cheesecake Factory (date night/cheat meal)

2 servings of scotch (DeWars)
Sourdough Bread
Farfalle pasta with chicken and roasted garlic dressing
Kahlua Cocoa Coffee Cheesecake

Total meal: 3,414 calories. More than my normal day in one meal of awesomeness.

Definitely overkill, but damn that was good! I did extra cardio and ate less otherwise.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[RaginCajun]

Cheesecake Factory (date night/cheat meal) 2 servings of scotch (DeWars) Sourdough Bread Farfalle pasta with chicken and roasted garlic dressing Kahlua Cocoa Coffee Cheesecake Total meal: 3,414 calories. More than my normal day in one meal of awesomeness. Definitely overkill, but damn that was good! I did extra cardio and ate less otherwise. 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Yummy!

Just think of it as fuel for your next lift! Or bedroom gymnastics

[IronClydes]

Yummy! Just think of it as fuel for your next lift! Or bedroom gymnastics

It was the latter last night and will be the former this morning. Lol

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

222.2 pounds this morning. 2 weeks into this 1000 calorie cut while cycling low carbs at less than half my maintenance. I have also increased cardio to allow more consumption throughout. Still no noticeable visible difference from myself, my wife, or fellow competitors.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[IronClydes]

222.2 pounds this morning. 2 weeks into this 1000 calorie cut while cycling low carbs at less than half my maintenance. I have also increased cardio to allow more consumption throughout. Still no noticeable visible difference from myself, my wife, or fellow competitors. 222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Was shocked to weigh in less than the day before after that huge cheat meal last night. I was dehydrated and had used bathroom twice since, however.

I have to say i am not sure I want to maintain this difficult calorie restriction given the absence of any results so far.

Changes in training take about 6 weeks to be realized in growth or the lack therein. However, changes in diet have immediate effects and are generally noticed rather quickly. Especially when they are as drastic as cutting 35% of my calories and halving my carb intake while cycling. I really feel I should have noticed some visible changes and weight loss...but a 1-1.5 loss that may or may not be fat? Unsure.

I am looking forward to the results of increasing my blast dosage 40%, from 500-700 a week! I am, however, concerned with metabolic damage from an aggressive calories restriction. I am considering following Marcus's advice and cycling from maintenance. But, I am unsure of his approach and awaiting his response to my last response to him on this thread. There is a chance we are actually taking the same route, just using different directional cues.

I will repost my response for any who know his intent better and can clarify.

Also, any feedback on where I am is respected. Perhaps I am being too anxious and need to ride this aggressive restriction out longer? Just afraid of metabolic damage and also muscle loss. Plus, on this dose of a blast, I don't want to waste growth potential trying to cut without results in either area: no fat loss, no muscle gain. I prefer to cut fat right now, but if that's not working, at least gaining the muscle from the blast would be a win. Maybe I need to salvage this in that way and return to at least a maintenance dose via reverse dieting (increase 100 daily up to maintenance) in case damage was done to my metabolism.

Thoughts welcome. I have a thick skin. Don't worry about how I will take your feedback. I know I am impatient, inexperienced (read a lot though), and stubborn.

Thanks guys!

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

Was shocked to weigh in less than the day before after that huge cheat meal last night. I was dehydrated and had used bathroom twice since, however.

I have to say i am not sure I want to maintain this difficult calorie restriction given the absence of any results so far.

Changes in training take about 6 weeks to be realized in growth or the lack therein. However, changes in diet have immediate effects and are generally noticed rather quickly. Especially when they are as drastic as cutting 35% of my calories and halving my carb intake while cycling. I really feel I should have noticed some visible changes and weight loss...but a 1-1.5 loss that may or may not be fat? Unsure.

I am looking forward to the results of increasing my blast dosage 40%, from 500-700 a week! I am, however, concerned with metabolic damage from an aggressive calories restriction. I am considering following Marcus's advice and cycling from maintenance. But, I am unsure of his approach and awaiting his response to my last response to him on this thread. There is a chance we are actually taking the same route, just using different directional cues.

I will repost my response for any who know his intent better and can clarify.

Also, any feedback on where I am is respected. Perhaps I am being too anxious and need to ride this aggressive restriction out longer? Just afraid of metabolic damage and also muscle loss. Plus, on this dose of a blast, I don't want to waste growth potential trying to cut without results in either area: no fat loss, no muscle gain. I prefer to cut fat right now, but if that's not working, at least gaining the muscle from the blast would be a win. Maybe I need to salvage this in that way and return to at least a maintenance dose via reverse dieting (increase 100 daily up to maintenance) in case damage was done to my metabolism.

Thoughts welcome. I have a thick skin. Don't worry about how I will take your feedback. I know I am impatient, inexperienced (read a lot though), and stubborn.

Thanks guys!

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Bro, I whole heartedly disagree with you here, when i first strted out and learning about dieting as a live human guinea pig, it took me 6 months for the penny to drop, and five / six years later I'm still mastering dieting techniquies. Have you been independantgly researching ANY of the terms and / or science behind any of this ? Anyway my point was that it takes three weeks to get into 'fat burning zone', you are being impatient and wanting instant results

[IronClydes]

Bro, I whole heartedly disagree with you here, when i first strted out and learning about dieting as a live human guinea pig, it took me 6 months for the penny to drop, and five / six years later I'm still mastering dieting techniquies. Have you been independantgly researching ANY of the terms and / or science behind any of this ? Anyway my point was that it takes three weeks to get into 'fat burning zone', you are being impatient and wanting instant results

I thought I was being impatient, just hearing a lot of other things. And, yes, you'd be surprised to know how many conflicting sources of information there is on what you are recommending. I have been researching, just hard to know who is right as they are so opposite.

Cheat meal : date with wifey - perfect. Order what you want, starters mains desserts, no or little alcohol.

The 100g is tough and it's something to aim for, I would be tempted to give you more slack on the 200g days.

Eat cheat meal and reassess after next workout.

I obviously forgot the alcohol part, two whiskeys...noted for next time!

What do you think about 3 days at 115 and 1 at 315, then repeat? This follows Marcus's advice of 3 days @ 40% below maintenance, followed by 1 @ 15% above maintenance and repeat. He then said you could lenthen the low days up to 5 as needed for results.

The science behind the refeed is basically ; reset hormones and metabolism to base values. Have faith. Watch what happens. Report back.

What did you mean by watching what happens? Felt great and could have ate more than that 3,400 calorie meal. lol

^^^^ ok Tduff, hopefully words are with me a little better today and I can explain more clearly and you the benefit of my experience.

Because you are on cycle, fat loss and muscle growth can and should be accelerated during carb cycling, the results are only limited by the numbers involved, I believe that 4*100 low and 3* 200 high could be more suitable for somebody who is not on cycle or on TRT dosages. Just my thoughts, let's get you in the groove and see what's happening. I just don't want to waste any time while on cycle.

So, what did you feel was more suitable for someone on TRT and currently at cycle dosages then? More I assume?

Back side

Attachment 156842

225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

I actually don't look as cut or pumped as I did in this photo. Things are going the wrong way so far. Too soon maybe...

I start my cut usually around 210 215lba...i eat about 150gm of carbs and once a week refeed with about 600gm of carbs...when i get further into the diet i introduce the carb cycling and will do 100, 150, 200 and still one day of re-feed...my fat lose calories are about 2200cal per day...this works for me and has for a long time, but now that i am gettin golder i fid it harder to make progress at these numbers...

Man, these numbers sound much more appetizing. lol 100, 150, 200, then refeed 600 once a week.

[MR-FQ320]

I thought I was being impatient, just hearing a lot of other things. And, yes, you'd be surprised to know how many conflicting sources of information there is on what you are recommending. I have been researching, just hard to know who is right as they are so opposite.

Give me an example



I obviously forgot the alcohol part, two whiskeys...noted for next time!thats 48 hours of impaired liver and kidney function, you might as well not bother lifting for two days now

What do you think about 3 days at 115 and 1 at 315, then repeat? This follows Marcus's advice of 3 days @ 40% below maintenance, followed by 1 @ 15% above maintenance and repeat. He then said you could lenthen the low days up to 5 as needed for results. sounds plausible, I was going to recomend 5 at 100 and two at 250



What did you mean by watching what happens? Felt great and could have ate more than that 3,400 calorie meal. lol [b] you said you weighed less ? , i think you should have eaten more then, listen to your body[b]



So, what did you feel was more suitable for someone on TRT and currently at cycle dosages then? More I assume? I cannot comment on TRT, but i dont understand the conservative blast figures at all, i dont understand why its taken this long to nail a diet when your already on the juice



I actually don't look as cut or pumped as I did in this photo. Things are going the wrong way so far. Too soon maybe... you wont, youre in calorie deficit, cut, bulk, cut, bulk, cut bulk, cut , bulk



Man, these numbers sound much more appetizing. lol 100, 150, 200, then refeed 600 once a week. in the name of experimentation try it out, let me know how you get on

All parameters are infinitely variable, highly person dependant, my methods i advise worked for me, I am surprised you are seeing nothing, change something if you must, Plan , Do , Check , Act , repeat

[IronClydes]

Personally I wouldn't do anything drastic like dropping cals to harsh which will have a negative effect on your muscle tissue, ive seen it time and time again its muscle tissue suicide and imho these calorie restricted diets what many go on are disaster for retaining muscle tissue but great at cutting fat, now for me muscle tissue maintenance is the number one priority even in a cut or a bulk. Putting muscle tissue on is so fuking hard there is no way in hell I will waste it away with some of these stupid calorie restricted diets what someone posts or copies out of books. Everyone is different and responds in different ways so the first thing you need to do is see how your body responds and learn from this to contrast a plan to suit your goals but the priority is muscle reservation no matter what your goal. TDEE calculators are all over the internet so work out what yours comes in at and monitor yourself over the next 7-10 days if your not gaining or losing weight that's your sweet spot to work from, if things are moving in one direction or another change things up until you find your sweet spot of maintenance then work off that to suit your goals. First thing I would do is keep your cals the same but introduce a cardio regime what will put you in a deficit which will start the leaning process off while maintaining your tissue. Once you have come to a brick wall with your gains increase the cardio and slowly drop some of your cals, a carb cycling approach like ive shown you will do wonders IMHO and will also help to maintain your tissue which is key remember you don't want to lose all that weight and a load of muscle tissue which is very common that's why so many go around in circles of gaining and losing and never end up going any further forward because they are stuck or don't know how to cut properly, they just read out of book how you should cut but we are all different and that's why monitoring your response and how your body reacts is key.

Thanks for taking the time to share your experience and knowledge, Marcus. That means a lot. It appears that when you use cardio to increase fat loss, you don't consider those burned calories earned for re-consumption? I'm assuming then that you find your maintenance accounting for the extra calories burned weight lifting. Following this, if you are cutting at maintenance, then he cardio actually puts you into a caloric deficit. For instance, if I ran 45 minutes I'd then be in about a 700 calorie deficit. So, what I am currently doing is similar to your approach. I start with a 1000 deficit, but then I earn about 300 calories weightlifting and 5-700 doing cardio. This increases my consumption to my maintenance level. Seems we are just approaching from different sides and serving at the same result. My calculated TDEE does not account for weight lifting calorie needs, it is just my baseline without exercise. The only difference is that I've jumped right into carb cycling with a cardio induced caloric deficit. Whereas you recommend doing carb cycling after the cardio induced deficit has ceased to produce results. Am I following this all correctly? If so, it appears I could already be following your recommendations, just calculated the steps differently. 225, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

Since Marcus has been away and not on the forums much lately, anyone that knows his response to this, please chime in. Even through your advice and experience at me. I am learning.....slowly.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

If you didn't lose any fat in 4 days at 100g carbs, how can you expect to lose fat in three days at 115g ??????????????

[MR-FQ320]

How's it gone this week ? How many high / low days and what numbers did u shoot ? Is it cheat meal and weigh in tonight ?

[IronClydes]

How's it gone this week ? How many high / low days and what numbers did u shoot ? Is it cheat meal and weigh in tonight ?

I really thought it over and talked it over with my wife. I decided I'd rather make the best out of my blast focused on muscle growth. So, I'm on a slight bulk now until the blast ends. Then I'm cutting back to 20% below tdee. I'm currently 10% over tdee.

This cut with the carb cycling was overkill for me. Work, home, and gym life got to a point I wasn't comfortable staying at. Super irritable. I have never had a caloric intake that low and carb cycling on top of that for the first time just nuked me.

I am going to ease into the cut at less of a caloric deficit following this blast's completion.

Here are my progress photos as if yesterday:

Attachment 157201

[IronClydes]

I really thought it over and talked it over with my wife. I decided I'd rather make the best out of my blast focused on muscle growth. So, I'm on a slight bulk now until the blast ends. Then I'm cutting back to 20% below tdee. I'm currently 10% over tdee.

This cut with the carb cycling was overkill for me. Work, home, and gym life got to a point I wasn't comfortable staying at. Super irritable. I have never had a caloric intake that low and carb cycling on top of that for the first time just nuked me.

I am going to ease into the cut at less of a caloric deficit following this blast's completion.

Here are my progress photos as if yesterday:

Attachment 157201

And these are from 2.5 years ago; not a bad change.

Attachment 157202

[MR-FQ320]

What I don't get is this, you're on TRT, you don't even have to worry about PCt or recovery, so why just jump on 1250mg test a week until you've got the body you want? Use clen for cutting and another compound say deca to grow ?

[IronClydes]

What I don't get is this, you're on TRT, you don't even have to worry about PCt or recovery, so why just jump on 1250mg test a week until you've got the body you want? Use clen for cutting and another compound say deca to grow ?

These forums and some really awesome members have been my only source for determining my blast dosing and the like. As I am a police officer, and AAS and testosterone are all controlled and illegal to use at these doses without a prescription to do so, I don't have any other safe sources for information.

As such, Kelkel, AlmostGone, Marcus, Buster Brown, Bio Active, Nach 3, and several others have helped me figure this stuff out since last September. It has been the general consensus that I should not jump my test up so high so early in my cycle/blast experience. Mainly as I can make the same gains at the moderate dosages this early in the game. If I jump high I will be forced to stay that high or higher every time I blast/cycle for optimal results.

Furthermore, the consensus is not to jump into other AAS this soon as blasting testosterone alone will do well and I should make that work by itself as long as feasible for the same reasons as before: otherwise, I am starting with more and will need that level or better to repeat the results.

This has been my only advice on the topic. This is why I do what I do. That make sense?

Why don't you agree with them?

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.

[MR-FQ320]

^^^^ yeah I get what your saying now, I understand you now, I also understand where the older guys are coming from and I'm never going to disagree with any of their advice. Personally I think you're in no mans land with regards to your body, you want to lean out but not lose size, and you want tongrow too, all in seriousness this can take 2/3/4/5 years, although I perceive your perma TRT dosage to be a distinct advantage. I have a less averse opinion of risk vs health.

[IronClydes]

Not seeing how it's no mans land. I am bulking now. Cutting later. Not both at once. I know that's pointless.

222.5, 6', 34, 13.8% bf, bench 320, squat 435, dead 465.