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Approved Log My TRT cycle Log
- Thread starter leandropirulito
- Start date
Hi, thanks for the reply. I posted my workout routine and it's on page 1. I'm thinking of doing a carb cycling diet but I've never done it that way, do you think 3 low carb days, 2 moderate carb days and 2 high carb days might be a good strategy ( 8weeks) ? I think about keeping the amount of protein constant and increasing the fats on low carb days but not exceeding 1g/kg. What do you guys think about?
Good log update dude.........
@leandropirulito I saw the diet but not specific food amounts.
Carb cycling is a must if you want to make the gains. You should keep protein high and have 3 days high carbs 3 days low carbs and 1 day no carbs like keto, the 3 days is your hardest training.
You follow?
Perfect, I'll put together a diet with this format, thank you very much.
@leandropirulito lol shows in spanish
thats awesome. I was surprised to see it.Can you post your updated log? as you make the changes
hahah I forgot to translate it into English, I made some adjustments to my diet and later I'll put it here for you to evaluate, thank you@leandropirulito lol shows in spanish
Can you post your updated log? as you make the changes
@leandropirulito please post the adjustments to diet you made, we are waiting for diet training updates but dont see them here
I started doing 3 low carb days (lunch and post workout only) and 2 moderate carb days.
Low carb:
Cho1.4g/kg
Pro:2.6g/kg
Lip:0.7gkg
moderate carb:
Cho: 2.7g/kg
Pro: 3g/kg
Lip:0.4
On the days that I lowered the carbs and increased the fats I felt better and more satiated, on the third day I found my skin better and a more defined appearance. Is it worth it to do low carb for about 10 days straight or is it better to cycle? What do you think of this ratio? My goal is to go from 10% BF to 7%
Sorry I am late to this log.
First advise is keep up the good log. Details question and answers. With that these guys will give good advice.
I am older at 56 but kind of the same as you.
10 body fat is a great start. Most can’t get to that. To get below that there is defiantly a plateau. 7 percent is obtainable but harder to maintain. Unless you are Dylan. He is a different bread but knows how to do it.
I can maintain about 8 if I stay focused. I have seen 7 and even did 5.5 once but looked like a crack head.
As you get older is gets different.
Carb cycling for me truly works.
Fasting is great for some folks. I end up trying to eat my arm by 10 am.
Right now you just need a recomp. Drop some fat and gain some muscle.
Both are going be mostly diet. Of course with that you need good lifting and cardio.
Bf drop will come from diet and cardio.
Cardio also needs ab and core work. Lots of it. You have a great start to that but time to step it up. Try 20-40 minutes fasted cardio every morning. I did great at 40 min.
You need to drop carbs and rais fat and protein.
Try different ratios to figure out what works for you.
I would say 1g to 1.5 G protein per pound of body weight
Carbs and fat make up the rest.
Example 45 %protein, 35% carb, 20%fat.
That is just one of several combos.
Some like their fat higher than carbs.
Sorry I ramble.
I’ll stop here and let you absorb this.
What are you using to track food?
I think your maintenance calories are too high.
At 190 lbs 6’ tall mine are 2500.
I bet yours are more like 2000. And to drop bf you would do better around 1500.
All just my opinion and with more details we can get more solid numbers for ya
First advise is keep up the good log. Details question and answers. With that these guys will give good advice.
I am older at 56 but kind of the same as you.
10 body fat is a great start. Most can’t get to that. To get below that there is defiantly a plateau. 7 percent is obtainable but harder to maintain. Unless you are Dylan. He is a different bread but knows how to do it.
I can maintain about 8 if I stay focused. I have seen 7 and even did 5.5 once but looked like a crack head.
As you get older is gets different.
Carb cycling for me truly works.
Fasting is great for some folks. I end up trying to eat my arm by 10 am.
Right now you just need a recomp. Drop some fat and gain some muscle.
Both are going be mostly diet. Of course with that you need good lifting and cardio.
Bf drop will come from diet and cardio.
Cardio also needs ab and core work. Lots of it. You have a great start to that but time to step it up. Try 20-40 minutes fasted cardio every morning. I did great at 40 min.
You need to drop carbs and rais fat and protein.
Try different ratios to figure out what works for you.
I would say 1g to 1.5 G protein per pound of body weight
Carbs and fat make up the rest.
Example 45 %protein, 35% carb, 20%fat.
That is just one of several combos.
Some like their fat higher than carbs.
Sorry I ramble.
I’ll stop here and let you absorb this.
What are you using to track food?
I think your maintenance calories are too high.
At 190 lbs 6’ tall mine are 2500.
I bet yours are more like 2000. And to drop bf you would do better around 1500.
All just my opinion and with more details we can get more solid numbers for ya
