So I have been natural my whole life but at the age of 34 everything from gains to energy to metabolism is just slowing down so i have decided to start a 2x per week test c injection with a 6 day a week clomiphene dose and have some curiosity around what changes i should make to my diet plan.
Im 6’2" , 260lbs and 20% bf. My BMR is 2450 kcal and my daily intake is 3300- 3600 kcal. My goal is to trim fat in some unwanted places down to about 14% bf and retain/increase muscle mass along the way. I figure 6-9 months on a 5 day split should be a good goal to attain this. After this goal is reached im thinking of a tren cycle.
Any recommendations to my diet would be appreciated.
Maybe talk about your current diet? Cardio?
If you want to lose fat decrease your calories by 250 until that stalls and then drop another 250cals. Repeat.
Keep all foods as clean as you can.
If your BF is accurate you need to drop 40lbs of fat to attain your goal.
Just wanted to thank you for responding. Im completely new to enhancements so i appreciate any tips/advice.
So a little back story. I had a potential afib incident which led to taking a beta blocker for 1 1/2 months which caused me to go from 235/ 16% bf to 270/ 24% bf to currently 260/ 20%bf. I was cleared to be taken off the beta blocker cause they came to the conclusion it was all from my caffiene intake (600mg). I can see body changes and waste size is smaller but just seems to be coming off slower than in the past.
My current diet is based off of a device called a lumen which measures my metabolic energy source (carb or fat), to formulate a daily food plan that helps me stay consistent with cycling my carbs as best possible. My carb/protien/fat sources are all clean and fairly consistent. My main question is how much should i increase my daily protien limit as im assuming my bmr will be consistently changing? Or maybe not cause ill be lossing weight? Just replace some carbs from my daily kcal limit with protien? Im just not sure on what the testosterone will do to my body and if i should just treat this as a normal cutting phase.
My cardio is 20 mins on the stair stepper along with 3 core exercises each day of my 5 day split. Im thinking i need to step up my current cardio ?
I was calculating i would land somewhere around 225lb/ 14% bf. Losing 40lb fat and gaining 5 lbs muscle. Is that realistic? I see you got the same fat loss number but with going deficit is increasing protien intake the best way to maintain/gain muscle?
This is how I set up a diet no matter if i’m growing/cutting/maintaining.
I set this up bases on lean body mass or LBM. The reason for this is that LBM does not changes as frequently as total bodyweight.
This is what my macro distribution looks like.
protien(4g/lb)=1.25xlbm This is constant no matter the diet
Fat=(9g/lb).3-.35xlmb This will fluctuate a bit based on what my body is doing.
Carbs(4g/lb)= the rest of you alloted cals for the day.
So let’s use your current stats as an example.
260lbs @ 20%bf = 208lbs LBM
Calorie goal=3,000 for this example(not sure what your maintenance cals are?)
Protien 208x1.25=260g(1040cals)
Fat 208x.35=73g(657cals)
Carbs 3000cals-1040-657=1303cals left for the day. 1303cals/4(4cals/gram)=325g carbs.
If your maint. cals were 3000 this would be a normal training day diet at maint. Non training days I would leave P/F and drop carbs in half.
If you wanted to lose weight you would start by dropping calories. Those would come from carbs. A 250cal drop would be 62.5g/carbs. You would start to see a weight drop or if you train hard you may not see a weight drop but you may see changes in the mirror which would indicate you are losing fat and building a little bit of muscle. Obviously this is the ideal scenario but it’s not always realistic.
Once the changes slow/stop you would drop another 250cals from carbs. The other macros will remain pretty constant until your carbs are getting to around the 200g/day mark and then other changes would be made but you are a ways off of worrying about that.
Using this approach may take a little longer as your not taking huge calorie drops but you won’t be starving while doing it and it will be sustainable in the long term. Same with bringing cals back up to grow. Slow and steady will help you reach your goals without putting on a ton of fat. Of course we are all different but this is a good template to start with.
So i was gonna be taking a 12.5 dose 6 days a week to keep the boys a little awake for when the wife and I start baby making in a few months. Havent decided if i was going to stay on the t as trt treatment long term but just wanted to make sure we didnt have any hiccups. Is that plan to excessive?