What works insanely well for me, and I will be using this method for the next 6 weeks.
Training Days = Monday and Thursday and Sunday
On these days, I eat exactly 4,000 calories, comprised of 386/237/167 protein/carbs/fat respectively.
I have carbs in every meal except lunch and my last meal before bed.
Off days = Tuesday Wednesday Friday Saturday
On these days, I have only 950 calories, comprised of 159/19/26
protein/carbs/fat respectively.
On these days I perform 45 mins cardio in the morning, 45 at night.
So in summary, my days go as, High, none, none, High, none, none, High. In theory, its grow, cut, cut, grow, cut, cut, grow.
This keeps my metabolism high and catabolism low. Yes, you do suffer slightly on the no-carb days, but this sport isnt made for pussies. You get your carbs right back in 2 days
In essence, this schedule is geared toward more fat loss than it is muscle gain. Depending on how much more I wanna grow, I adjust the amounts of high days accordingly.
On the super supps, you will pack on lean mass AND drop bodyfat at the SAME TIME using this protocol. Test will not allow you to lose muscle, and if you do, its so minimal.
In 4 weeks I usually lay down 2lbs of muscle and drop 2lbs of straight bodyfat a week, for a total of 8lbs of straight body lard coming off my frame.