How do you know how much to eat on cycle.

# Thread: How do you know how much to eat on cycle.

1. ## How do you know how much to eat on cycle.

So, if someone was going to do their first cycle, pretty easy test e 500/w, m-sten 20/day x4 weeks...how do you know how much to eat. I hunted for answers, but couldn't figure out a way to calculate it.

Currently I'm bulking at 2600 net cals per day, generally hit 3k but adjust for cals burnt during lifting and cardio (only 3x week, 20 min high intensity)...what do you go up to once that cycle starts? Do you just eat until you can't anymore? I know that LBM will increase significantly, but if you keep your e levels down does everything else just kinda go into high gear for building muscle instead of getting stored as fat?

If this has been answered somewhere obvious and I just missed it just point me in the right direction!

2. No one?

I'm seeing numbers like 5k cal a day, should be interesting to find those other 2k somewhere...

3. General consensus is to eat 500 cals in excess of your maintenance rate which you should use a few metabolic calculators to nail down. 2600-3000 seems pretty low for a bulk but we need your basic stats like height, weight, target weight, age to know for sure.

4. Hire a nutritionist and you're good to go. If not add 500 extra cals a day and watch the scale, you should be climbing a lb a week with that.

O yah, lift weights too, it helps.

5. ## Re: How do you know how much to eat on cycle.

This is not my area of expertise. Also you dont say hiw much you weigh now or what you want to weigh post cycle. There are ways to calculate from your maintenance calories but this is what I would do

Take your desired LBM post cycle Double it. That is the number of protein grams you should eat. Multiply that by 4calories per gram that is your protein calories. So if you have 170lbs of LBM double that for 340 multiply NY 4calories you will eat 1360 cals of protein ED (340grams)

There or different ideas on macros but for bulk higher carb and fat than for cut. I like equal which is 33/33/33 basically lol. Some people like 40/40/20

If you do equal for the 170lbs LBM example that is 1360 carb calories. Carbs are also 4 calories per gram so that is 340grams of carbs. Fat is 9 calories per gram so that is 150 grams of fat.

4000 calories per day.

6. Sorry, I should've thought of that, some days I play an idiot on tv too, not just the interwebs.

Currently 175#, 5'11, 13-14% bf, was going to push it lower, but since I was going to bulk I decided to start it a little early, to, theoretically, decrease the fat gain you can get at a lower bf. Macros are generally 45/35/20. Protein's high, I know, going to have to start putting down more brown rice.

I lift 6 days a week generally, chest/bis, back/tris, legs, shoulders, other 2 days are lighter days in between the splits, over the course of those 2 days I hit everything but with a lower intensity. Cardio is 3x per week, fairly high intensity.

Thanks for that breakdown AY!

7. Oh, and here's a typical food day for me...

 Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Prior - Kokt Egg, 1 egg 70 0g 6g 7g 185mg 70mg 0g 0g Boca Sausage Links - Sausage Links, 2 Links 80 5g 4g 8g 0mg 370mg 2g 2g Kraft Fat Free Sharp Cheddar Cheese - Shredded - Cheese, 28 g 45 2g 0g 9g 4mg 280mg 0g 0g Meijer - Great Eggspectations 100% Liquid Egg Whites, 9 Tbsp (46g) 75 3g 0g 15g 0mg 225mg 0g 0g La Tortilla Smart and Delicious Soft Wrap - Multigrain, With Extra Virgin Olive Oil, 1 tortilla 100 18g 4g 9g 0mg 290mg 1g 12g Lunch New Star - Spinich, 1 1/2 cups 20 3g 0g 2g 0mg 65mg 0g 2g Safeway Farms - *Steam In Bag* Broccoli Florets, 1.5 cup (85g) 38 6g 0g 5g 0mg 38mg 3g 5g Boathouse Farms - Caesar Parmigiano Yogurt Dressing, 2 Tbsp 30g 45 0g 3g 2g 10mg 170mg 2g 0g President - Fat Free Feta Cheese Crumbled, 1 oz = 2tbsp 35 1g 0g 7g 5mg 260mg 0g 0g Valley Fresh Organic Canned Chicken Breast In Water - Canned Chicken With Rib Meat, 10 oz 225 0g 5g 45g 150mg 1,300mg 0g 0g Yoplait : - Greek 100 Calorie Yogurt Key Lime, 1 container 100 10g 0g 13g 4mg 55mg 7g 0g Dinner chicken breast - chicken breast, 5 oz 175 0g 3g 29g 81mg 225mg 0g 0g Meijer Organics - Rotini Whole Wheat Pasta, 1 cup 210 44g 2g 7g 0mg 0mg 2g 5g Prego - Light Smart- Traditional Tomato Sauce, 1/2 cup (120mL) 45 11g 0g 1g 0mg 410mg 7g 3g Kraft - Mozzarella Cheese - Fat Free Shredded , 28 g (0.25 cup=28g) 45 2g 0g 9g 5mg 280mg 0g 0g Cheese - Parmesan, shredded, 1 tbsp 21 0g 1g 2g 4mg 85mg 0g 0g chicken breast - chicken breast, 11 oz 385 0g 7g 63g 179mg 495mg 0g 0g Meijer - Instant Brown Rice, 1/2 cup (1 cup cooked) 150 33g 1g 4g 0mg 0mg 0g 2g Sharwood's - Makhani Butter Chicken Cooking Sauce, 1/2 cup 140 15g 9g 2g 14mg 750mg 6g 2g Snacks Pure Protein - Chocolate Peanut Butter Bar, 50 g (1 bar) 200 16g 6g 20g 10mg 200mg 2g 1g Pure Protein - Chocolate Peanut Butter Bar, 50 g (1 bar) 200 16g 6g 20g 10mg 200mg 2g 1g Body Fortress? Super Advanced Whey Protein Chocolate - Chocolate Whey Protein Shake Mix, 2.5 scoop 350 10g 5g 65g 113mg 175mg 3g 3g Now Foods - Carbo Gain 100% Complex, 1/8 cup (50g) 48 12g 0g 0g 0mg 0mg 1g 0g TOTAL: And I also had a casein shake before bed which brought the net cals to about 3100. 2,802 207g 62g 344g 774mg 5,943mg 38g 38g

The dinner is actually 2 separate meals. The protein bars are snacks in between meals, usually I only have 1, but I was busy and didn't have time for anything else. The 2.5 protein shakes are pre and post workout, the carbo-gain is post workout because it was a cardio day (it's just maltodextrin). The sodium is stupid high, I love my Na, on that day I was closer to a 50/30/20 which happens fairly often. I could probably cut the carbs down and get some healthy fats or stop using so many low/no fat foods (natty peanut butter, flax seed oil) or cut the fat down and get some more carbs...

I'm coming from the perspective of former fat kid, so trying to gain weight is somewhat counter-intuitive for me.

8. easier to just eat until you cant eat anymore everyday than try to track everything....you can track your cals for a few days to get a a general idea of where your at, but it takes consistnecy over time to yeild the kind of gains everyone expects. Less planning and calculating and more doing...the boring truth.

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