Optimum diet, lean mass, test prop&enth, tren ace

[easy2plz]

just wanted some good input on the best diet to gain lean size with minimal fat and water gain such as how many grams of Protein, carbs, fats. while using a 10 week cycle of test prop and enth and tren ace. Just wondering if i should incorporate d-bol, i know d-bol bloats.

Stats after loosing 70 pounds of fat on low carb, high protein, moderate fat diet:

6'0"
183 pounds
12-13 %bf

wanting to get to under 10%, with muscle gains.

 

[Mr. Humdiddly]

just wanted some good input on the best diet to gain lean size with minimal fat and water gain such as how many grams of Protein, carbs, fats. while using a 10 week cycle of test prop and enth and tren ace. Just wondering if i should incorporate d-bol, i know d-bol bloats.

Stats after loosing 70 pounds of fat on low carb, high protein, moderate fat diet:

6'0"
183 pounds
12-13 %bf

wanting to get to under 10%, with muscle gains.

Do a google search for macronutrient databases. Use that to post a preliminary diet then we will help you tweak it. Or send me $150. Discount since you are an ology member I normally charge $200.

 

[easy2plz]

3000 calories, split into 6 meals, 50%P 30%C 20%F- 375P 225C 70F

Preferably consume carbs morning, post and pre workout, and the meal after post work out, so the remaining 2 meals will not have carbs just Protein and fat...

Should i up calories?, change macros ? ...

 

[easy2plz]

over 90 views and no replies...lame -.-, anyone ?

 

[Welter]

Hard to get detailed without knowing BMR/TDEE your obviously on the right track if you lost 70 lbs already. Do you know what you need for maintenence? whats your cardio look like?

I linger around 10-12%, for me to go sub 10% i need cardio 7x a week sometimes twice a day. even then its hard. For me to go sub10 i need to go on a pretty large caloric deficit for a few weeks.

Im pretty happy at 10-12% year round. the only time i try and go lower is before going on vacations generally.

 

[easy2plz]

Hard to get detailed without knowing BMR/TDEE your obviously on the right track if you lost 70 lbs already. Do you know what you need for maintenence? whats your cardio look like?

I linger around 10-12%, for me to go sub 10% i need cardio 7x a week sometimes twice a day. even then its hard. For me to go sub10 i need to go on a pretty large caloric deficit for a few weeks.

Im pretty happy at 10-12% year round. the only time i try and go lower is before going on vacations generally.

Yeh thats exactly why i am dieting down for summer, summer starts here in Australia in months time, so i want to look hard and lean, staying on a lean mass cycle through out summer. So just wondering what amount of calories and macro %'s for lean mass gains with minimal fat gains...

 

[easy2plz]

Hard to get detailed without knowing BMR/TDEE your obviously on the right track if you lost 70 lbs already. Do you know what you need for maintenence? whats your cardio look like?

I linger around 10-12%, for me to go sub 10% i need cardio 7x a week sometimes twice a day. even then its hard. For me to go sub10 i need to go on a pretty large caloric deficit for a few weeks.

Im pretty happy at 10-12% year round. the only time i try and go lower is before going on vacations generally.

Oh and as for BMR it is around 1800-2000 and TDEE not sure i usually do low-moderate intensity cardio and around 1-1.5 hr's high volume and high intense weight training (dropsets, supersets, minimal breaks) so hopefully a high TDEE