Hi guys , thanks for solid advice I have received so far .
My next question pertains diet, or more importantly the transition between a cut into lean mass cycle, mountaindogs thread came at the right time and made a lot of sense . As traditionally I always hop straight onto bulk, put on way to much fat and end up killing myself getting back into shape.
Currently I am cutting with only a few weeks left , I am fast approaching 6% (hopefully) which for me is one of the lowest bodyfats I have achieved , I have basically bottomed out my calories at 2200-2500 most days with a higher day of 3000 here and there, carbs were kept low for the most part, some days 50g , most days 150g some days 250g , protein always 320-350g a day, fats anywhere from 40-120 depending.
Now I will be going onto cruise, cruise duration planned is 4-6 weeks but this is largely dependent on bloodwork so could be extended but for now lets just assume it all comes back ok.
Week 1 of cruise raise calories to 3000 (my bmr is around 3200) keep carbs at 250 constant throughout the week,rest fats and protien, cut back cardio from ed to 3 x a week.
Week 2 of cruise raise calories to 3500 , bumping carbs to 350 a day (only sweet potato oats and brown rice) rest pro and fats keep cardio at 3 x 45 min sessions a week.
Week 3 of cruise raise calories to 4000 calories carbs too 400g rest pro and fats reduce cardio to twice a week 45 min sessions
Week 4 of cruise maintain calories at 4000 drop cardio completely and see where I am at and how I look .
Then onto lean bulk cycle test tren npp , raise calories 200-300 a week as I see gains peaking at around 4500 cal until I need more all clean calories as far as possible with a junk meal thrown in 1-2 a week.
Aim will be 400-500g carbs , 350-400g protien and fats 100-120g ed
Current weight 210lbs 5ft 11 assume 6-7 % bodyfat at start of cruise. I am a typical mesomorph
Sorry for the lengthy post want to try nail this close to right as I can and not pile on too much fat but rather peak at around 10-11 percent max at end of bulk.
My next question pertains diet, or more importantly the transition between a cut into lean mass cycle, mountaindogs thread came at the right time and made a lot of sense . As traditionally I always hop straight onto bulk, put on way to much fat and end up killing myself getting back into shape.
Currently I am cutting with only a few weeks left , I am fast approaching 6% (hopefully) which for me is one of the lowest bodyfats I have achieved , I have basically bottomed out my calories at 2200-2500 most days with a higher day of 3000 here and there, carbs were kept low for the most part, some days 50g , most days 150g some days 250g , protein always 320-350g a day, fats anywhere from 40-120 depending.
Now I will be going onto cruise, cruise duration planned is 4-6 weeks but this is largely dependent on bloodwork so could be extended but for now lets just assume it all comes back ok.
Week 1 of cruise raise calories to 3000 (my bmr is around 3200) keep carbs at 250 constant throughout the week,rest fats and protien, cut back cardio from ed to 3 x a week.
Week 2 of cruise raise calories to 3500 , bumping carbs to 350 a day (only sweet potato oats and brown rice) rest pro and fats keep cardio at 3 x 45 min sessions a week.
Week 3 of cruise raise calories to 4000 calories carbs too 400g rest pro and fats reduce cardio to twice a week 45 min sessions
Week 4 of cruise maintain calories at 4000 drop cardio completely and see where I am at and how I look .
Then onto lean bulk cycle test tren npp , raise calories 200-300 a week as I see gains peaking at around 4500 cal until I need more all clean calories as far as possible with a junk meal thrown in 1-2 a week.
Aim will be 400-500g carbs , 350-400g protien and fats 100-120g ed
Current weight 210lbs 5ft 11 assume 6-7 % bodyfat at start of cruise. I am a typical mesomorph
Sorry for the lengthy post want to try nail this close to right as I can and not pile on too much fat but rather peak at around 10-11 percent max at end of bulk.