Hi people, I'm new to this board and love it already! I'm 40 years old training for 3.5 years continously, I was always bulking till now to gain sufficient muscle before I start with my cutting phase. So I'm 6'2 and 225lbs bodyfat is around 15%..I think I'm ready for cutting. I'm on trt the last 2 years and having some blasts in between. My question to you guys is, how should I start cutting? I have my time, I just don't want to lose my hardgained muscles or at a minimum level possible. My current food intake is approx.3500 calories: 270gr prot./400gr carbs/80gr fat. Working out 6times a week, doing 2 cardio sessions 15min each(during bulking). My goal is to see clearly my six pack, that will be around 8-9% bodyfat I guess.
How much should I start with lowering the carbs? How much fat intake? How many times carb refeed/week? Can I go on with test enanthate the whole cutting phase or do I have to switch to prop ( don't want to cause of the injection pains)
Thanks a lot for all your helps, please let me know if can add anything you would like to know.
There's an energy calculator at fatlossboss.com/calculator that you can use to calculate your optimal energy deficit. The catch is that you need to know your current body fat %. Also, that website doesn't stress it but I personally think it's important to measure your body fat % frequently and update your deficit every week or so because you'll be losing fat fast and therefore how quickly you can lose fat (without muscle) gets less and less over time.
My recently found best diet for cutting is the CKD. I don't lose muscle at all and it's so easy to follow. I also incorporate some IF. Usually I won't eat till noon, so I fast during the morning. So far so good, no muscle loss but I am on test and primo so I don't know if it will work well natty.