anzel
New member
37 yr old
187 before cycle
197 6th wk on cycle
6' tall
500mg. Test C/wk
Starting calories 3600/day @ 187
current cal 3800/day @ 197
Macros: 300 Pro/300 Carb/122 Fat
Routine: 4 day split- Back, Shoulder/tris , Legs, Chest/Bis
Cardio: 20-30min of treadmill @ 120BPM right after workout or when thats too boring I superset Jumprope/sled push/crunches for 20 min (HR much higher)
Goal: By end of cycle want to weigh 205-210 and after PCT keep as much gains as possible. Being realistic I expect to only keep 1-5 lbs. most likely 1lb.
I`m bulking on my 1st cycle. I`m on my 6th wk and my wt is up 10 lbs.!! When bulking natural its a fight to put on 5 or 6 lb and my BF winds up in the 19% range. All gut too. So I have a typical hardgainers problem cause I eat eat eat and lift and 90% of it winds up on the gut. Looks bad. So I noticed that on cycle I have put on way more wt than ever and the gut isnt so bad. But I notice that as I increase calories to keep up with new found wt, I am still getting the gut. What should I do at this point?I`m already doing cardio 3x/wk. When my PCT starts I have to keep eating to try to keep my wt up.....will this just translate to more gut?
I know you have to eat clean and I am.
My meal plan loosley follows this pattern:
1)Pro/carb- Always 3 whole eggs&5 whites and I alternate 1c. oats with 2 nannas and spelt toast
2)Pro/fat- 8 egg wht. with avacado
-workout-
PWO shake (whey) with a white bagle
3)Pro/carb- Chicken brst, brown rice, broccoli
4)Pro/fat- Tuna w/mayo on spelt bread or chickn brst w/veggies and flax oil/orolive oil OR more avacado(time permitting) otherwise I will eat a large container of greek yogurt 0% and 2 tbl flax oil. The yogurt & oil adds up to about 480 cal and lots of protien
5)Pro/carb- Turkey burger, w/ rice & beans,salad (again time permitting) or I may have my greeek yogurt here but instead of flax oil I`ll have a Lara Bar with it.
6)Pro/fat- Red meat, veggies, maybe a yam
I usually eat 6-8 meals/day.If I require more calories I will add another 1 or 2 meals after meal 6 and I will stay away from any carbs except for veggies. Example; London broil with salad.
Also before bed I will eat a small container of full fat Greek yogurt .
I keep a whey pro shake next to me when I sleep, if I wake up in the middle of the night and cant fall back to sleep within a minute or two I will chug it. Otherwise at some point later in the night I get up to piss so I down the shake then.
Somedays I sub meals for high calorie smoothies. If I`m subbing a Pro/fat meal it will be a smoothie made w/ 8oz skim and 8oz almond milk , whey pro, maybe a tbl. of Brewers yeast and 2 tbl of almond butter.
If its a Pro/carb meal, instead of almond butter I throw in frozen fruit and bannana.
I follow this plan as best as I can but in order to keep my calories up I find it hard to adhere strictly to this plan. For instance If I find that one of my Pro/Carb meals is light in calories then I may throw in 2 Tbl. of flax oil. That gives me another 240 cal but it also gives me 28g of fat! And if its a Pro/fat meal I may still add in a yam or swt potato. Last night I made beef stew in veggie broth(low salt) Plenty of beef and tons of veggies like green beans, onions, turnips, yams, carrots, parsnips. My girlfrnd wanted noodles with it (wheat noodles) but I avoided them. I still wound up eating carbs though . But after a busy day I needed the caloires.
Other supplements : Twinlab Hydrolyzed Collagen Protien and Twin lab Amino Fuel.
I add these in to my meals somewhere to just bring up the calories and add a little more protien to the meal. This goes the same with olive oil and flax oil when I have my fat meal.
Any thoughts or help would be appreciated!
I just want to be more muscular and carry a little more weight cause I`m undersized for my frame. I`m not looking to wind up with a 6 pack off my 1st bulk. I know thats not how it works. I just want to be able to take my shirt off and not have a belly even though I look a little bigger everywhere else.
My calories were figured out by using the BMI/TEED from 3J`s sticky and in short When I multiply my wt by 19 I get the same numbers.
187 before cycle
197 6th wk on cycle
6' tall
500mg. Test C/wk
Starting calories 3600/day @ 187
current cal 3800/day @ 197
Macros: 300 Pro/300 Carb/122 Fat
Routine: 4 day split- Back, Shoulder/tris , Legs, Chest/Bis
Cardio: 20-30min of treadmill @ 120BPM right after workout or when thats too boring I superset Jumprope/sled push/crunches for 20 min (HR much higher)
Goal: By end of cycle want to weigh 205-210 and after PCT keep as much gains as possible. Being realistic I expect to only keep 1-5 lbs. most likely 1lb.
I`m bulking on my 1st cycle. I`m on my 6th wk and my wt is up 10 lbs.!! When bulking natural its a fight to put on 5 or 6 lb and my BF winds up in the 19% range. All gut too. So I have a typical hardgainers problem cause I eat eat eat and lift and 90% of it winds up on the gut. Looks bad. So I noticed that on cycle I have put on way more wt than ever and the gut isnt so bad. But I notice that as I increase calories to keep up with new found wt, I am still getting the gut. What should I do at this point?I`m already doing cardio 3x/wk. When my PCT starts I have to keep eating to try to keep my wt up.....will this just translate to more gut?
I know you have to eat clean and I am.
My meal plan loosley follows this pattern:
1)Pro/carb- Always 3 whole eggs&5 whites and I alternate 1c. oats with 2 nannas and spelt toast
2)Pro/fat- 8 egg wht. with avacado
-workout-
PWO shake (whey) with a white bagle
3)Pro/carb- Chicken brst, brown rice, broccoli
4)Pro/fat- Tuna w/mayo on spelt bread or chickn brst w/veggies and flax oil/orolive oil OR more avacado(time permitting) otherwise I will eat a large container of greek yogurt 0% and 2 tbl flax oil. The yogurt & oil adds up to about 480 cal and lots of protien
5)Pro/carb- Turkey burger, w/ rice & beans,salad (again time permitting) or I may have my greeek yogurt here but instead of flax oil I`ll have a Lara Bar with it.
6)Pro/fat- Red meat, veggies, maybe a yam
I usually eat 6-8 meals/day.If I require more calories I will add another 1 or 2 meals after meal 6 and I will stay away from any carbs except for veggies. Example; London broil with salad.
Also before bed I will eat a small container of full fat Greek yogurt .
I keep a whey pro shake next to me when I sleep, if I wake up in the middle of the night and cant fall back to sleep within a minute or two I will chug it. Otherwise at some point later in the night I get up to piss so I down the shake then.
Somedays I sub meals for high calorie smoothies. If I`m subbing a Pro/fat meal it will be a smoothie made w/ 8oz skim and 8oz almond milk , whey pro, maybe a tbl. of Brewers yeast and 2 tbl of almond butter.
If its a Pro/carb meal, instead of almond butter I throw in frozen fruit and bannana.
I follow this plan as best as I can but in order to keep my calories up I find it hard to adhere strictly to this plan. For instance If I find that one of my Pro/Carb meals is light in calories then I may throw in 2 Tbl. of flax oil. That gives me another 240 cal but it also gives me 28g of fat! And if its a Pro/fat meal I may still add in a yam or swt potato. Last night I made beef stew in veggie broth(low salt) Plenty of beef and tons of veggies like green beans, onions, turnips, yams, carrots, parsnips. My girlfrnd wanted noodles with it (wheat noodles) but I avoided them. I still wound up eating carbs though . But after a busy day I needed the caloires.
Other supplements : Twinlab Hydrolyzed Collagen Protien and Twin lab Amino Fuel.
I add these in to my meals somewhere to just bring up the calories and add a little more protien to the meal. This goes the same with olive oil and flax oil when I have my fat meal.
Any thoughts or help would be appreciated!
I just want to be more muscular and carry a little more weight cause I`m undersized for my frame. I`m not looking to wind up with a 6 pack off my 1st bulk. I know thats not how it works. I just want to be able to take my shirt off and not have a belly even though I look a little bigger everywhere else.
My calories were figured out by using the BMI/TEED from 3J`s sticky and in short When I multiply my wt by 19 I get the same numbers.
