Thread: Critique cycle, diet, and macros please.

The past several years I have fluctuated between 17%-23% bodyfat. 17% late summer 23% mid spring. I do more cardio in the summer with not much in the winter with a bad diet. In the past I sort of cared about my bf but my goal was strength. How much could I bench, dead, and squat? Ive only done several cicles but I tailored my cycles around that goal, strength, typically npp or deca, test, and dbol. Now I am tired of my joints aching and have switched to low weight/high rep and I am working on making lifestyle changes to facilitate a bf% in the mid to low teens year around.

Also, my cholesterol came back with my ldl and liver enzyme (fatty liver from my bf fluctuating so much) a bit high and thats helping to motovate me to make some diet changes. My bp is good, typically low 130s over low 80s.

I decided to dial in my diet and Ive been pretty good the past 2 months. Basically, Im only eating whole foods comprised of beans, veggies, oats, greek yogurt, almonds, eggs, 2 fruit a day, chicken, fish, and with a little bit of pork loin and deer every now and then. No liquid calories but I have a couple hiccups every week, peanut butter and honey is my kryptonite.

My current calories and macro breakdown:
2700 k/cal per day, 90g fat, 236g protein, 236g carbs. My bmr measures around 2700k/cal, I dont want to go under that. I think I might increase the protein to 2.2g/kg and decrease carbs.

In the not so distant past I used to maintain between 13-16% body fat year around, I want to go back to that.

Stats:
74 inches
34 years old
Lifted since I was 15 or so
315lbs
Caliper bf @ 19.86%

You can see my pics on AP bodycomp competition thread. But I'll post a few here as well.

Current cycle I just started:
Test 250mg/week
Anavar 50mg/ed w/300mg caffeine
Hgh 5iu/ed

I just started cytomel 50/mg ed.

Maybe 200mg/ed dnp for the fatty liver. I have it but have not started taking it since I am still finding and reading studies on it.

I lift ed for 45-60 min but sometimes more, sometimes less. Cardio is sporadic but no less than 3x/week.

Is there anything you think I should change? Anymore information needed?

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Hey brother you've got a solid base to work off!

Without looking at your diet and solely looking at your macros I'd say if you're not happy with your current bf% , you are setting your self up for a difficult road, more drugs, more more cardio which will inturn lead to muscle loss especially over an exaggerated period of time

If you're going to use the DNP now would be the time to use. It's a great tool to kick start a diet without doing anything to your macros.

Var is notorious for trashing your lipid values , it's seen as very mild but can real havoc on your cholesterol.

I like to center the my carbs around my workouts , and as progress stauls I like to pull them out or reduce them away from meals further from training.

Take your T3 on an empty stomach and wait 1 hr before eating.

I would pin my growth in the AM do fasted cardio, I do not remeber the science behind why growth exacerbates fat loss but it's definitely does

Edit : I saw you were thinking about dropping you carbs, perfect I like that


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Thanks for the feedback joko.

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You know from your bmr you need 2700 calories a day just to roll over in bed and pissed and shit all day. Are you active at work? How often do you workout? Is it just cardio or are you weightlifting too? Based on your daily activity level you assign a coefficient to that then multiply your bmr calories by the coefficient. This is your total daily energy expenditure. Which is the total number of calories you need everyday to maintain your weight.

Once you know your total daily energy expenditure you can then determine your macro levels. I highly recommend carb cycling for the body fat reduction. Carb cycling is going to allow you to keep your metabolism running at optimal efficiency. Let me know what your daily activity level is and I can help you get very close to your total calories per day.

Originally Posted by bulk_cut

You're much more than 20% bf the caliper test was not accurate at all. You need to forget about what you think Your BMR is because it's NOT. Start out by lowering it by 500 calories/day and adjusting your macro split to 45% protein, 30% fat (good/healthy fats) and 25% complex slow carbs. In about 4 weeks or so drop your calories down 250 more/day and keep the macros where they're at and in about 4 weeks after that do the same thing again - and keep doing it until you reach the gaol you have set..! 200mg of DNP/day won't really do anything for you plus in places across the states it's getting or already is to hot outside to start talking it comfortably. IMHO 400mg/day is where you see the benefit/results

I think I'm around 20%? bioelectrical impedance at Complete Nutrition has me just a little over 20%. 2700 k/cal is quite a reduction for me.

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Originally Posted by Boulder

You know from your bmr you need 2700 calories a day just to roll over in bed and pissed and shit all day. Are you active at work? How often do you workout? Is it just cardio or are you weightlifting too? Based on your daily activity level you assign a coefficient to that then multiply your bmr calories by the coefficient. This is your total daily energy expenditure. Which is the total number of calories you need everyday to maintain your weight.

Once you know your total daily energy expenditure you can then determine your macro levels. I highly recommend carb cycling for the body fat reduction. Carb cycling is going to allow you to keep your metabolism running at optimal efficiency. Let me know what your daily activity level is and I can help you get very close to your total calories per day.

Work is sedentary. I just read and write all day with a meeting or two. Most days I go on a 30 min walk but its at a slow pace just to relieve stress so I dont count it as cardio. After work I lift for somewhere around 45 min, give or take 15 minutes. Lately Ive been goofing off in my pool for an hour or so. I need to start swimming in the morning for fasted cardio though. I hike on the weekends, lift the typical 45 min or so and do yard work.

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Ok. Good I will run the nimbers tomorrow and get back to you. When doing cardio keep it at a moderate intensity level 30 to 45 minutes keeping heart rate between 130 and 140.

A lot of detail and honesty going on here - especially posting pics to show us where you truly are. This is the best way to go about things when seeking critical and helpful feedback.

The guys here seem to be taking care of you and I applaud them for stepping up and helping like true brothers.