12 Week Cutting Cycle. Test/Tren and Anavar.

[herrsauce]

First off, welcome to the board. Secondly, asking for helping is a great first step. The second step would be to heed some of that advice. If you are even roughly estimating your bodyfat % to be in the high teens, low 20's, then you should lose some fat. Lift heavy and clean up your diet. You say it is spot on, but it is entirely possible to get down to 175 lbs and shredded at your height without AAS if your diet is "spot on".

Your diet has to suck. That's just it. That's the answer man. If you just listen to the advice in the thread and have some patience you will see your goals.

 

[GenuineTomato]

Hi All, just an update, I had my scales setup as a women, my body fat is actually 23.1%

With this in mind what would you recommend

 

[Spongy]

So I’ve decided to buy some calipers and do my body percentage accurately as it appears to be such an issue, I don’t believe I’m 29%, and blame my cheap scales at home. I will report back with my findings.

My diet is spot on, I have calculated my macros taking into consideration TDEE.

Obviously I will need to reconsider if I do cycle, I’ve began looking into the recomp plan as earlier suggested on the thread... but struggle to see how you get 350g of protein from raw food source and not protein shakes, I work on clients sites daily and this isn’t practical for me

Remember that was just a sample diet for someone consuming almost 4000 calories a day. I do not believe you would recomp at 4000 a day based on what information you have provided.

 

[Seeker]

calipers aren't an ideal measurement of BF% it will give you a minus/plus 5% or so off ratio. I personally don't have an issue with protein powders. they are helpful in added whey protein supplementation. As long as you are using it as an added protein supplement and not as your main source.

 

[GenuineTomato]

Thanks for your feedback, so my main objective here is to drop body fat, but maintain lean muscle. I’m around 23% and aim to cut to around 15% in 12 weeks. I’m considering test because I don’t want to lose muscle mass whilst cutting.

As mentioned diet is massive, I’m currently carb cycling 2300-2700kcals (Office Job) but in reality if I follow spongy’s recomp plan this would be more.

I’m 6’2” 90.3kg 23% body fat

 

[dk8594]

Thanks for your feedback, so my main objective here is to drop body fat, but maintain lean muscle. I’m around 23% and aim to cut to around 15% in 12 weeks. I’m considering test because I don’t want to lose muscle mass whilst cutting.

As mentioned diet is massive, I’m currently carb cycling 2300-2700kcals (Office Job) but in reality if I follow spongy’s recomp plan this would be more.

I’m 6’2” 90.3kg 23% body fat

Whether you're 23% or 29%, I don't think anyone's advice will have changed.

I would recommend that you figure out your TDEE https://www.ugbodybuilding.com/threads/3794-Understanding-BMR-vs-TDEE

And if your goal is in 16 weeks, meaning you want to be at a weight of about 172, you'll need to run about a 700 calorie deficit day. Not pleasant, but not starvation either.

 

[Chillinlow]

Protein... liquid egg whites and whole milk thats how to get alot of it...
F protein powders waste of momey and not fda checked so they can put anything on the bottle they want.

Buy the drinks then they are considered food and are regulated

 

[Leatherhead]

First thing I'd like to know is what is your diet consist of? How many times a day are you eating? What kind of workout are you doing? What kind of cardio are you doing? How many cycles have you done?

 

[GenuineTomato]

So I have worked out my macros based on the following calculations, this is for a recomp diet, what do you guys think? Excuse my workings out at the bottom of the page (I am really 25 and not 12 )

Any reason why there isn't an OK button when you try and upload an image from local source?

 

[GenuineTomato]

-- Cant upload the image - please notify site owners to resolve issue with not being able to upload images from local source (multiple browsers tried)

200 (Body Weight in lbs) x 13 (Exercise level 12-16) = 2600
Maintain Calories 2600
Lifting Days 2800 (200 Cal Surplus)
Non-Lifting Cardio Days 2100 (500 Cal Deficit)

Marcos
Lifting Days
Protein 240g (200 x 1.2) 940 cal
Fat 93g (2800 x .3) 840 cal - 9cals per gram
Carb 255g (2800 - (940 + 840)) 1020 cal - 4cals per gram

Cardio Non Lifting Days
Protein 240g (200 x 1.2) 940 cal
Fat 70g (2100 x .3) 630 cal - 9cals per gram
Carb 132g (2100 - (940 + 630)) 530 cal - 4cals per gram

6 Meals a day
12 Week Recomp cycle

 

[Nitrous4me]

Hey Jin! Is he thanking us for being 6'2" or..............?..lol


Ummmmm... No... but congratulations you sir are blessed. Me not so much at a handsome 5’7” . Damn genetics....

 

[deejeff442]

Lol because i get cartons of egg whites . I dont crack eggs

 

[deejeff442]

So the star bucks drink with 20g of protein i love so much is legit
Sweeeet

 

[dk8594]

-- Cant upload the image - please notify site owners to resolve issue with not being able to upload images from local source (multiple browsers tried)

200 (Body Weight in lbs) x 13 (Exercise level 12-16) = 2600
Maintain Calories 2600
Lifting Days 2800 (200 Cal Surplus)
Non-Lifting Cardio Days 2100 (500 Cal Deficit)

Marcos
Lifting Days
Protein 240g (200 x 1.2) 940 cal
Fat 93g (2800 x .3) 840 cal - 9cals per gram
Carb 255g (2800 - (940 + 840)) 1020 cal - 4cals per gram

Cardio Non Lifting Days
Protein 240g (200 x 1.2) 940 cal
Fat 70g (2100 x .3) 630 cal - 9cals per gram
Carb 132g (2100 - (940 + 630)) 530 cal - 4cals per gram

6 Meals a day
12 Week Recomp cycle

We can probably tweak this thing to death and get into some analysis paralysis, but the important thing is you have a plan. Now go execute it. Reassess in 4 weeks and see if you are tracking to your goal.

You have the basics; move more, eat less. Every minute you spend over analyzing it is another minute you aren’t moving forward.

 

[BRICKS]

This right here ^^^^^^. Not rocket science man. Train hard and heavy, through in some cardio and eat less

 

[GenuineTomato]

So the carbs aren’t too high for lifting days? When would be the best times to intake carbs? I’m guessing post workout? And mornings maybe?

 

[dk8594]

There are diminishing returns to added layers of complexity.

Getting from 10% to 5% bf is hard and you need to get anal.

In your case, going from 23% to 15 % is a walk in the park and is basically move more, eat less, lift.

You are over thinking it. No one will know your body like you will and macros are an individual thing ( I do well on high fat: others are miserable on high fat)

You are 25. Now is the time to learn what works for you. Start your plan, journal how you feel, and asses your progress in 4 weeks. Think of yourself as a scientist and your body as your experiment.

 

[Viduus]

-- Cant upload the image - please notify site owners to resolve issue with not being able to upload images from local source (multiple browsers tried)

Fyi, it only works on a computer. iPhone/iPads don’t seem to like uploading photos.

Also the iPhone gets “stuck”when editing text. I’ve figured out you have to click off the text if the cut/select menu is open then hit “done” on the keyboard. Reclick where you want to edit then start typing. Hopefully this saves you the same pain.

 

[Viduus]

In your case, going from 23% to 15 % is a walk in the park and is basically move more, eat less, lift.

In hindsight DK is right. Basic weight loss is much easier then the work that comes after. Cutting further or building correctly takes much longer then losing it.

Don’t limit yourself to a timeframe, just make sure you’re making steady progress. Otherwise you’ll be tempted to do horrible things like cutting calories beyond a 1k deficit. This will either shut down half your body and slow your weight loss or you’ll lose a LOT more muscle then you want. Fasting has worked for some people but in my experience I felt much better with smaller more frequent meals.

If you’re serious, contact spongy ( Helios Nutrition)