Soo.. I just got done bulking

[gzbleezy]

So I just finished up a bulking cycle - eating pretty clean, not too strict, around 3k calories a day. Over 6 weeks running 600 mg test prop only I gained 11 lbs.. Going from 184 to 195.

Pretty happy with the results, Im stopping 2 weeks early cause I don't want to exceed 200lbs. My entire body is noticeably bigger and my bf% went from 12% to 15% though. Not a bad thing - but my question is.

I've been eating 3k calories a day and I plan on losing a 1.5lb per week.. Cutting down to 2k calories per day - my bmr + activity rate to maintain my weight is 3011.005 calories per day.. So over the next 2 months I'm expecting to be a little under 10% bf.. What should my daily percentages be when it comes to protein? Fat? And carbs?

I've been running my diet at 47% protein, 45% carbs, and 8% fat.. Should I cut carbs further back? And boost protein?? So I'm sitting at like 64% protein, 38% carbs, and 8% fat?? How much is to much of a carb reduction? An what's optimal to maintain my gains, while lowering my waste size??

I'm 23 yrs old,
59.5 inches tall
195lbs in weight
Put 2 inches on my chest, half inch on forearms, an inch on both biceps, an 1.5 inches on my legs and a non wanted 1.5 in. On my waste..

Anyways, give any and all criticism - if my thoughts r way off PLZ bash the hit out of me for it haha and correct me!!

 

[gzbleezy]

600 mg test prop per week**

 

[getripped111]

So I just finished up a bulking cycle - eating pretty clean, not too strict, around 3k calories a day. Over 6 weeks running 600 mg test prop only I gained 11 lbs.. Going from 184 to 195.

Pretty happy with the results, Im stopping 2 weeks early cause I don't want to exceed 200lbs. My entire body is noticeably bigger and my bf% went from 12% to 15% though. Not a bad thing - but my question is.

I've been eating 3k calories a day and I plan on losing a 1.5lb per week.. Cutting down to 2k calories per day - my bmr + activity rate to maintain my weight is 3011.005 calories per day.. So over the next 2 months I'm expecting to be a little under 10% bf.. What should my daily percentages be when it comes to protein? Fat? And carbs?

I've been running my diet at 47% protein, 45% carbs, and 8% fat.. Should I cut carbs further back? And boost protein?? So I'm sitting at like 64% protein, 38% carbs, and 8% fat?? How much is to much of a carb reduction? An what's optimal to maintain my gains, while lowering my waste size??

I'm 23 yrs old,
59.5 inches tall
195lbs in weight
Put 2 inches on my chest, half inch on forearms, an inch on both biceps, an 1.5 inches on my legs and a non wanted 1.5 in. On my waste..

Anyways, give any and all criticism - if my thoughts r way off PLZ bash the hit out of me for it haha and correct me!!

How are your lifts now for big 3? Bench, Squat, Deadlift? Curious to find out.

 

[getripped111]

I've mentioned this before, I wouldn't diet based on %s but more so on actual whole #s. Once you start tapering down with % versions of your macros, you'll get some ridiculous %'s such as 35.6767% carbs. %'s makes it easier to begin with, but I highly recommend whole #s. But I would do 1g of protein x lb of bodyweight ATLEAST. 0.45g of fats x lb of body weight ATLEAST. and fill the rest up with carbs or whatever.

 

[justin h]

I would also like to know your bench/squat/deadlift results