Help me with my cutting diet/routine

[Younggun420]

Hey all been cutting for 2-3 weeks now and have noticed a loss in BF but I have gained weight..... I am on my first cycle ever so im not sure if it due to that or what but I am baffled, Need your guys help

My cycle currently is : 600mg test per week (300mg twice a week) 0.25ish arimidex EOD and starting june 30th will be doing 75MG anavar daily

I am intaking 2500 calories per day (Some days a tiny bit more) because my maintenance is around 3000

I am 6'FT tall 195LBS ( I was about 188LB before cut) and 20 years old. Train 6 days a week 1-2 hours a day pretty intensely (Currently on day 10 no rest though lol) My doctor told me to do cardio once a week for more then 45minutes because that is when fat starts burning, So I do about an hour each week on the bike. Would more cardio input benefit me?

When I was cutting natty I intook about the same and lost weight so that is why I am asking. Do I need to be as strict as I was natty or should I be intaking more calories?

BTW I was gaining on 4000-6000 calories a day and was having trouble putting on a lot of weight but as soon as I started cutting I gained quite a bit, but I also started the test a week or 2 before so I'm not sure if gains are from that cause I'm not really feeling it much yet.

Thanks in advance for any advice

 

[Younggun420]

Any advice?

 

[Ocdude]

I would say yes, you should do cardio more than once a week and an hour on a bike is certainly not the only way to burn fat... Take a kick boxing class, anything that involves more of your whole body. Also look up HIIT as an alternative too.
Sounds like you're mostly experience water retention. Drink loads of water and cut back on sodium to see if that helps.

 

[DreDay187]

You're doctor is wrong. I'm assuming he's a general practitioner and not a certified nutritionist. Cutting fat is a function of diet. If you're in a caloric surplus you could be Doing 6hrs cardio a day and still gain fat. The key to cutting fat is takin in less calories than you burn, having adequate macros/micros, and lifting to preserve the lbm you have.

Of you notice yourself leaner but weight is going up its likely due to water retention as Ocdude said. I didn't do the numbers but if you're maintenance is really 3000 and you're really taking in 2500calories than you will lose weight. It's pretty simple energy out > energy in = weight loss. This assumes you're maintenance is what you say it is and you're accurately counting calories.

It's foolish to say do cardio for more than an hour bc that's when you lose fat. This statement is too generalized. Under the right conditions yes you can lose fat but under other conditions you could just as easily Lose muscle. I'd suggest doing 3-4 sessions of cardio/wk for 10-20min in the beginning. Do something not stressful so it will not affect recovery from weight training. You can cut fat without cardio if you wish, yes it's possible, but cardio can help with your cardiovascular system, improve your endurance levels, and yes also help in oxidizing fatty acids and the mobilization of them.

You're gaining weight bc of the water retention as mentioned above. You don't want to take in more calories as that would reduce your energy deficit and slow or halt weight loss. You should always keep your diet reasonable. You don't have to be OCD about it but its not too difficult to track calories and macros and eat a wide variety of macro sources while meeting micronutrient needs.

Gaining on 4000-6000calories is a given really. That's a huge tolerance window and if your maintenance is 3000 than anything over that would gain weight on you.

Something that you left out in your post is what macros are you taking in? You mention calories but not macros and they are just as important to answering your question.

 

[Younggun420]

I don't really have set macros, I have school, work and still need to make time to eat and gym and do homework after all that.

I just try and hit 2500 with more protein then carbs and around half the fat... If I eat a surplus of carbs in the morning I'll make up for it with more protein later on etc

But my diet is as follows (usually)

Breakfast 2 eggs 3 egg whites 1/4cup oatmeal 1/4 cup milk

Meal 2: apple and protein bar

Lunch: pork and rice or salmon and tuna on whole grain bread

On way back from school I have to resort to fast food like McDonalds or subway usually a chicken mcbistro or something 35g protein 38g carbs 20g fat

Meal 5 usually a protien shake with some whole grain crackers

Workout

Protein shake

Nighttime casien shake .... Meal 1-3 are set anything after that I just eat with the calories I have left

 

[Younggun420]

I am consuming 5G of creatine swell I have heard mixed reviews about creatine on juice what do you guys think