Hello 3J, hopefully you will help me with some info cause i'm a bit confused, i want to run a cycle and i need help with
setting up my new macros since from what i've read so far is that while enhanced you need to up your protein and there
are different oppinions and i really don't know which one to choose.
Age : 28
Weight : 187 pounds/ 85Kg
Height : 5'10 / 178 cm
BF : 16-17 %
Goals : recomp or cutting
TDEE : 2700 kcal
My macros until now were as following :
200 P
270 C
90 F
i would eat first meal at around 12:00 and train 1 hour later, after i train i would eat the second meal and the 2 remaining meals would be 2 hours a part. Some days i might just train fasted as i find it's way easier to concentrate on the training
an example of what i eat a day ago
https://i.imgur.com/rhb1hMl.png
First meal was a bowl of protein oatmeal with some frozen mixed berries, a banana and 3 scrambled eggs.
Second meal was chicken with sweet potato 100g of avocado and an apple.
Third meal was 2 cans of tuna with some whole grain pasta.
Fourth and last meal was 3 scrambled eggs and some kind of pork loin.
My cycle is 12 weeks total
First 9 weeks : 30 ml Test Cyp 200mg/ml with 15ml Boldenone 250mg/ml and 14ml Tren ace 100mg/ml
Last 3 weeks : 10 ml Test Prop 100mg/ml with 6ml Tren Ace 100mg/ml + Stanozolol tablets
PCT : 100mcg Tripto , clomid and tamoxifen. Also HCG will be shot during the 12 week period.
My question is what should my diet consist of if my goal is to recomp or cut ?
Thank you for doing this.
Edit: Forgot to post my training split, here it is :
==============================
PUSH A
Paused Bench 5x5
OHP 3x5
Flat DB Press 3x8-12
DB Flyes 3x10-12
Side Raises 3x8-12
Incline Skulls 3x8-10
Pushdown 3x10-12
==============================
Pull A
Weighted Pullups 5x5
T-Bar Row 4x8-12
(1arm)Reverse Pulldown 3x8-12
Rear-Delt Fly 3x8-12
Barbell Shrugs 3x8-12
Barbell Curl 3x8-10
Incline Hammer Curl 3x10-12
==============================
LEGS A
Squat 5x5
Leg Press 3x8-12
Stiff Legged Deadlift 4x8-10
Hamstring Curl 3x10-15
Standing Calf Raise 4x10-15
Seated Calf Raise 4x15-20
Ab roller 5x max reps
Cable Crunch 5x15-20
==============================
PUSH B
Incline Bench 5x5
Incline DB Press 3x8-12
DB Shoulders Press 3x8-12
Lower Cable Flyes 3x10-12
Cable Side Raises 3x10-12
Weighted Dips 3x8-10
DB Overhead Ext. 3x10-12
==============================
Pull B
Rack Pull 3x5
Barbell Row 3x8-12
Pulldown 3x8-12
(1 arm) Machine Row 3x8-12
Facepull 4x8-12
Preacher Curl 3x8-10
Reverse BB Curl 3x10-12
==============================
LEGS B
Front Squat 5x5
Lunges 4x8-12
Glute-Ham Raises 3x10-15
Leg Extensions 3x10-15
Seated Calf Raise 4x10-15
Standing Calf Raise 4x15-20
Leg Raises 4x max reps
Weighted Crunch 3x10-20
Side Twist 3x10-20
==============================
