Free Diet Advice from 3J
- Thread starter 3J
- Start date
Yep. 2361, or so. I haven't dropped a ton of weight since I've dropped the calories, however I've gone down from about 2800 calories, to 2300, over the last 4-5 weeks. I haven't noticed huge strength loss, or weight loss. I'm on a TRT dose of 100mg's per week right now, and that's probably going to be bumped up shortly. While I've always had a hard time gaining size, I also have a hard time getting really lean.
3J
Super Moderator
i think your caloric intake a little too low.. whats cardio at??
Everything I've read about de-load is regards to the training itself. You either go around 50%-60% of your norms, and rep out a bit more, or take time off from the gym completely. I did this about 2 weeks ago. I went about half the normal weight I used, took shorter breaks, and repped out a bit.
thunderstruck90
New member
3J, I could use some help:
Age: 34
Weight: 197
Height: 6'1"
TDEE: 2900
I know how to loose weight and maintain muscle (lost a total of 135 pounds, went from 335pd 50% fat to 195 pounds 9% fat). I have had problems bulking correctly. My last bulk was clean calories and macros of 15% above my TDEE (2900 cals). After a few months of hard training 6 days per week I gained 13 pounds. Did a bod pod and found I gained 12pds fat 1pd lean.
Currently cutting and carb cycling and loosing a steady one pound per week while training heavy 3 days per week only. Eating 2100 off/2800 training. Current 7 site skin folds and previous lean mass weight (from bod pod) as me about 9-10% fat and 177pd lean mass.
I think I may be close to my natural limit an looking to do a Test C cycle of 450mg per week. Short of increasing my calories to around 15% above TDEE and eating clean (avoiding simple carbs etc) do you have any advice. Is carb timing around training important on AAS, or can I simply spread my meals out evenly through the day?
Age: 34
Weight: 197
Height: 6'1"
TDEE: 2900
I know how to loose weight and maintain muscle (lost a total of 135 pounds, went from 335pd 50% fat to 195 pounds 9% fat). I have had problems bulking correctly. My last bulk was clean calories and macros of 15% above my TDEE (2900 cals). After a few months of hard training 6 days per week I gained 13 pounds. Did a bod pod and found I gained 12pds fat 1pd lean.
Currently cutting and carb cycling and loosing a steady one pound per week while training heavy 3 days per week only. Eating 2100 off/2800 training. Current 7 site skin folds and previous lean mass weight (from bod pod) as me about 9-10% fat and 177pd lean mass.
I think I may be close to my natural limit an looking to do a Test C cycle of 450mg per week. Short of increasing my calories to around 15% above TDEE and eating clean (avoiding simple carbs etc) do you have any advice. Is carb timing around training important on AAS, or can I simply spread my meals out evenly through the day?
3J
Super Moderator
so thats out the window..
so something diet or activity level related is causing this issue..
3J
Super Moderator
before you went to 2900 calories.. what was your calorie intake?? did you just jump to 2900 caloires??
thunderstruck90
New member
2900 Calories is my Total Daily Energy Expenditure (TDEE). I was eating at 15% above this for my bulk at around 3300-3400 calories. I make slow increase of 100-150 per week until I reached 15% above.
I'd like to lean bulk working out about 4-5 days per week one muscle group per day. Any guidance on the need carb timing around training on AAS, or can I simply spread my meals out evenly through the day?
3J
Super Moderator
yes when bulking thats the best thing to do.. i just dont recommend carbs before bed
thunderstruck90
New member
Sorry was the yes to spreading them out through the day, or to time them around training?
Also, as far as protein on AAS should 1.5g per pound of body weight be enough? Also thinking about keep fat low around .35-.4 grams per pound of body weight, and then the rest complex carbs. Does this setup sound good for a bulking AAS cycle?
Right now I'm still cutting (going to start reverse diet soon) while carb cycling as Intermittent fasting.
I guess I missed this last response. Being completely honest. I have a few drinks on the weekend. I usually keep it to vodka, diet soda, and 0 calorie lime juice. Other than that maybe a bloody mary, which is just vodka and bloody mary mix which is low in claories. You just get salt which is temporary. I don't drink all that heavily, and it's kept to the weekends. Other than that my diet is exactly what I posted. My activity level is 5 days a week at the gym. I've been doing 25 minutes on the stair stepper after each workout, usually intervals, but sometimes steady state.
Weight training for the primary muscle group(s) for that day usually lasts an hour, maybe a little more depending on the day, I throw in abs/calves 3-5 times a week. All together it's about 2 hours from the time I start, until I finish. I sit a lot during the day, as I work in the I.T. field.
3J
Super Moderator
how many drinks??? alcohol has almost the same caloric value as fat..
Around 2 drinks each evening 2-3 nights of the weekend. However, my calories on the weekend are typically lower from food. I'll leave out my pre workout shake. Sometimes won't have as many of the other meals as well. The calorie drop should counter act the approx 7 calories per gram of alcohol. Of course alcohol slows the metabolism since the body stops processing anything else until alcohol is processed, or so I've read.
3J
Super Moderator
i put most my clients between 230 and 300 myself.. so no.. i dont.. unless your kidneys start giving you a hard time about it.. thats the only concern
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