4th cycle for recomp

[White Lunaa]

Hi everyone,
- STATS
age: 26 height: 185 cm weight: 198 lbs body fat: 13%
- GOAL gain lean mass + drop body fat to 7-8%
- CYCLE PLAN
1-14 test e 250mg/wk
1-12 tren e 500mg/wk
1-4 drol 100mg/ed
5-12 t3 50mcg/ed
2-14 hcg 500iu/wk
* caber on hand
- PCT
nolva: 40/40/20/20 clomid: 100/100/50/50
- DIET PLAN
carb cycling, what do you recommend ? 3,2,1 or 2.5,1.5,1 ?
protein 300g/ed
fats 50g/high carb day, 70g/moderate carb day and 100g/low carb day
- CARDIO
how many days do you recommend ?

What's your opinion guys ? Thank you all

 

[jtip1810]

I would say if your cutting/recomp protein is higher than it needs to be but everyone is different. I would run protein higher on low carb days but moderate on high/med carb days I would run lower something like 300g protein on high days and 225-250 on med/low days. How many carbs are you going to run each day? I always let my workouts determine what day I run and only run high days when training legs. Med. days are back/shouders/chest days and low are arms and non-training days and on non-training days I run 50g carbs. I would personally do 20-30mins of HITT cardio on high and med days and LISS cardio on low days. Hope this helps it worked well for me.

 

[White Lunaa]

What do you recommend for carb cycle 3,2,1 or 2.5,1.5,1 ?

 

[SoCalSwole]

I would say your protein is fine where you have it. you weigh almost 200 pounds so 1.5 grams per pound of body weight is 300. You might be fine at 225 a day but why risk leaving the ability to synthesize more protein on the table?

I did a recomp pretty much the same as you 2 summers ago all the same except I used the short esters tren a and test Prop. As long as you eat, train , and rest properly you should see good results. Track what your calories should be based on your activity. You can use many of the formulas on the net to calculate. Best way is to get a heart rate monitor and wear it all day and then see exactly how many calories you burned then you know how many to eat.

For what you are attempting to do the nutrition is more important than the gear. You could also bulk on the same cycle, Bulk, cut, or recomp all depends on the diet. If I were you I would find out where my maintenance calories are at based on activity level. Keeping in mind that what you train and how hard you go has a direct effect on the calories you can eat on a given day. Even walking makes a difference. If you normally walk everyday for about an hour and then one day you don't or vise versa that will change your caloric needs.

It's not as complicated as it seems it just takes a few days to figure it all out. The return on the 3 day investment will be great. You want to skirt the edge of maintenance calories and 300 under maintenance calories that way you can keep and even gain while you lose which is where tren will really help. Without the tren don't expect gains. With it you can gain and lose fat same time. I was doing 4 days under maintenance and 3 days at or slightly above each week. Tweaking it as I go depending on the loss or gains. Another good trick if you don't already have one is to get a pair of skin fold calipers to measure the fat layer that way you can see better whats going on. A scale won't tell you if your holding water or if you gained or lost muscle the skin fold calipers will show you exactly whats going on.

If by week 8 you are doing great and everything is on schedule, consider adding Masteron in there as well. It will further harden you up and make you look even better. 300-400mg a week would do the trick.

 

[SoCalSwole]

What do you recommend for carb cycle 3,2,1 or 2.5,1.5,1 ?

I would do 2.5, 1.5, and 1 to start if you see your losing gains or staying the same then try the higher one.

 

[White Lunaa]

I would do 2.5, 1.5, and 1 to start if you see your losing gains or staying the same then try the higher one.

You are very helpfull mate

Could you tell me your opinion in training plan!

day1: calves 7 sets + chest 15 sets + shoulders 9 sets + triceps 6 sets
day2: back 18-21 sets + biceps 6 sets + abs 12 sets
day3: off
day4: calves 7 sets + shoulders 15 sets + chest 9 sets + shrugs 9 sets
day5: triceps 12-15 sets + biceps 12-15 sets + forarmes 9 sets + abs 12 sets
day6: quads 16 sets + hams 10-12 sets
day7: off

 

[SoCalSwole]

You are very helpfull mate

Could you tell me your opinion in training plan!

day1: calves 7 sets + chest 15 sets + shoulders 9 sets + triceps 6 sets
day2: back 18-21 sets + biceps 6 sets + abs 12 sets
day3: off
day4: calves 7 sets + shoulders 15 sets + chest 9 sets + shrugs 9 sets
day5: triceps 12-15 sets + biceps 12-15 sets + forarmes 9 sets + abs 12 sets
day6: quads 16 sets + hams 10-12 sets
day7: off

I truly believe the training part is different for everyone. It looks like your only training your upper legs once a week. Personally I see no need to specifically train fore arms. As long as you are limiting the use of wrist straps to your most heaviest sets then your hands and fore arms should be getting worked hard on back days. Abs as well I only train abs like the last 6 weeks out of a competition. As long as you are doing squats, dead lifts, and pull ups your abs are working hard enough. Do weighted pull ups instead of lat pull downs. LAt pull downs your legs are locked in and the abs never engage. Pull ups you are forced to support your legs which works the core.

As I am sure you know there is no perfect rep and exercise schedule that will always work. What works now won't in 4-6 weeks. Which is why its so important to change it up. Keep trying new variations on exercises.

Also hard to critique without knowing what exercises your doing. Are you doing the powerlift exercises as well? Bench, Squat, Dead lift, clean and press or Push press?

 

[White Lunaa]

I do bench, squat and deadlift.

 

[SoCalSwole]

I do bench, squat and deadlift.

I figured you did. I did not mean to imply you don't. I was just making a point about for others who might read this. All good. Best of luck to you Bro.

 

[White Lunaa]

I figured you did. I did not mean to imply you don't. I was just making a point about for others who might read this. All good. Best of luck to you Bro.

Pleased to talk with you bro, thank you

 

[Tagger]

If you have a solid diet you really only need 3 days for cardio.

 

[White Lunaa]

MY TDEE = 3200-3300
I calculate cals and diet will be:

Day1: 3560cals (2.5g carbs - 1.5g pro - 0.2g fats)
Day2: 2850cals (1.5g carbs - 1.5g pro - 0.3g fats )
Day3 (off): 2300cals (0.5g carbs - 1.5g pro - 0.4g fats)
Day4: Same day1
Day5: Same day2
Day6 (Legs): 4000cals including cheat meal
Day7 (off): Same day3

Does this looks solid!