Endomorph cycling, training and Eating

[Mac173]

Avoid hi dose test cycles for bulking. Bulking is a matter of diet. No matter how big you are, I woudnt go over 750 mg of test per week with a very reliable AI like AIFM. Don't be afraid of deca, just use it in moderate doses (400-600 per week). Oh and most importantly with respect to gear, fina is your friend.

As far as diet is concerned, when cutting you obviously want to decrease carbs a bit. My BMR is 2500 kcal, so when I cut I eat anywhere from 2500-3000 kcal's and create a caloric deficit with training and cardio. I'll eat carbs with every meal until 5 pm.

Other than that the rest is what we all already know. Estrogen management is very important, use non-aromatizing AAS if you can with a small test base, and you also want to try to get out of this whole bulk vs cut mentality and just slowly lose bf and gain LBM over time. It's more manageable that way, and also more practical.

So for a normal cycle (not cutting or bulking) how many cals over BMR will you consume to get you where you are gaining lean mass w/o fat? The number for me is always very tricky to get.

 

[52_21_30]

When just maintaining ( I guess you could call it recomp because size stays the same, bf decreases) I eat about 250-500 over maintenance. But it took me years to nail it right as far the actual number over maintenance. When trying to add a little more size I up the cals a bit but also increase cardio.

 

[jmead]

FUCK YEAH 52!!!!!!!!! Thats what I do try to decrease body fat and increase LBM and evetually you will be 245 7% I want to be 225 7% I am already 7% Id love to lower the BF wich I know I will and I know I will gain atleast 20-30 lbs on this cycle I am already 203 now So I know I will reach my goal =D

how old are u.. im not being rude, but most of your posts come off as you being very immature.. not so much this one.. just wondering though

 

[52_21_30]

I'm pretty sure he said in previous threads he was 19.

 

[VictorBR]

So for a normal cycle (not cutting or bulking) how many cals over BMR will you consume to get you where you are gaining lean mass w/o fat? The number for me is always very tricky to get.

>> very interesting question . when it comes to losing fat and preserving muscle , not to brag , but I consider myself an expert . But I have no experience whatsoever doing the other WAY AROUND . I mean , gaining muscle and maintaining the same body fat % . It is just the oposite of what I am USED to do . It is the other way around .

This can be very TRICKY for an endomorph .

I am starting my lean bulker VERY soon , with those goals in MIND . Gaining muscle ONLY and not gaining an ounce of fat . I have YET to determine how many calories I am gonna eat .But I guess it is gonna range from 2800 - 3200 cals . Keep in mind my BMR is 2500 and I probably lose around 500 cals AT LEAST in the gym ED , so making my BMR 3000 calories .

See, the point is : to GROW a lot I would have to go with 3500-3800 . But IF I go that high , I might/probably gain some fat also and I don't want that . So I will probably stay at 3000 and see what happens . I will also be taking HGH and sesapure to help keep me lean .


Victor

 

[georgie24]

keep us posted vic

 

[Mac173]

>> very interesting question . when it comes to losing fat and preserving muscle , not to brag , but I consider myself an expert . But I have no experience whatsoever doing the other WAY AROUND . I mean , gaining muscle and maintaining the same body fat % . It is just the oposite of what I am USED to do . It is the other way around .

This can be very TRICKY for an endomorph .

I am starting my lean bulker VERY soon , with those goals in MIND . Gaining muscle ONLY and not gaining an ounce of fat . I have YET to determine how many calories I am gonna eat .But I guess it is gonna range from 2800 - 3200 cals . Keep in mind my BMR is 2500 and I probably lose around 500 cals AT LEAST in the gym ED , so making my BMR 3000 calories .

See, the point is : to GROW a lot I would have to go with 3500-3800 . But IF I go that high , I might/probably gain some fat also and I don't want that . So I will probably stay at 3000 and see what happens . I will also be taking HGH and sesapure to help keep me lean .


Victor

Sounds good. I'm right at 4000cals a day right now and don't seem to be gaining to much fat and scale has been staying about the same. Not sure what my BMR is haven't checked in a while but I'm 203-205 @ 12-13%.
I'm interested to see how this works for you. Still trying to figure out if the bulking then cutting method is best or just go for the slow lean gains.

 

[52_21_30]

Easy there point. There's no way that you will gain 20-30lbs on a cycle and lose body fat at the same time. If you are trying to lose bodyfat and gain muscle then I wouldn't expect to gain more than 5-10lbs, assuming you are on a normal 10-20wk cycle. It's good to aim high but you have to be realistic also.

This is a very accurate statement. My current cycle consists of 2 grams of gear weekly, 6 iu GH EOD, and IGF-1 pwo. I've been on cycle (this is phase 2) for about 3 months, and have added about 10 lbs, and I'd say 3-4 of that is currently water from the GH. However, I've also lost a good amount of bf. Unfortuantely at my size I need that amount of gear to maintain the size I have, and the tren helps me lean out, as does the GH and IGF. But the 5-10 lb mark should be a goal for a recomposition cycle. Any more and you're adding fat and water.

 

[mattrich]

FUCK YEAH 52!!!!!!!!! Thats what I do try to decrease body fat and increase LBM and evetually you will be 245 7% I want to be 225 7% I am already 7% Id love to lower the BF wich I know I will and I know I will gain atleast 20-30 lbs on this cycle I am already 203 now So I know I will reach my goal =D

IMHO you are full of fucking shit!! still waiting for you to post pics of yourself so either post em up or SHUT THE FUCK UP!!!!!

 

[VictorBR]

Sounds good. I'm right at 4000cals a day right now and don't seem to be gaining to much fat and scale has been staying about the same. Not sure what my BMR is haven't checked in a while but I'm 203-205 @ 12-13%.
I'm interested to see how this works for you. Still trying to figure out if the bulking then cutting method is best or just go for the slow lean gains.

>>> Bro , your BMR is probably close to mine since our stats are similar , of course assuming you are anywhere from 22-28 years old . Right now , I am 26 years old , 6 "1 , 210 at 12 % .

I am trying to reach 200 and 9 % to start my bulker . I am dieting naturally .
3 and a half months ago I was 240 and 26 % .

So , My guess is that 4000 might be a bit too much for you , of course you will pack on the muscle , but with that muscle is gonna come some fat also .

This is how I see it ( just an example ) :

1 ) Eating 4000 cals , let's say you would gain 20 lbs of pure muscle + 10 lbs fat .

2 ) Eating 3000 cals , let's say you would gain 12-15 lbs of pure muscle but ZERO FAT .

What would you prefer ?

Personally I prefer number 2 , but I guess this is very personall , a lot of people will prefer to gain 20 lbs os muscle instead of 12 lbs with the mentality that : " oh I can always lose this fat later " .

But not me , I am just TIRED of dieting down , losing fat , I am really tired , so I can't afford myself to gain any fat at all .

Victor