Test diet for minimum fat gain?

[SloppyJ]

Okay finally about ready to get started (Test E 500mg x 10weeks Dbol 35mg first 4 weeks). The waiting is killing me. I've been cutting pretty good for the last 4 months or so in preperation of this. I'm 6'1" and I went from 228 down to 207 as of yesterday. I work out atleast 5x per week pretty hard. Cardio has picked up to 30min x 3days per week on off/light days. Clen and ECA helped but I know that getting extremely strict on my diet is what did it. Plateu'd at 212 and finally broke that 3 weeks ago. I've been tracking for a while and seem to average 30%F 30%C 40%P at about 2200cals. This might be a tad too low for me but it has been working.

Here's my question. Since I will assume that my maintence is 2600cals to be on the safe (low) side what is a resonable amount of cals to increase? In a perfect world I'd like to maximize mass gain without too many excess cals. I know this is going to be a crap shoot since everyone is different but I was hoping to get a base line. I was thinking start out at 3200cals and then increase from there. I know test can burn fat also so this might be tricky. I plan on upping the carbs a little more and obviously upping the protein to the 300g/day range.

I'm starting to get more vascular and see everything a lot better, abs included. I'd hate to lose all of my hard work on one cycle. I'd be happy with 15 lean pounds gained after pct. Maybe i'm dreaming.

Thanks guys.

 

[OneWheyOrAnother]

207 pounds and your maintenance is 2200 calories ? What is your body fat percentage?

Yeah I would try out 3200 calories for the first 3 weeks and see how that works for you, but if you are running Dbol along side your test you will want to run an AI along side of it, otherwise the rise in estrogen will cause water and fat gain.

If you really want to minimize fat gain, I would do either calorie cycling or carb cycling. Reducing your carbs and/or calories on your off days.

JMO.

 

[cavtrooper96]

Im 205 and 12% BF and my maintenance is 2900. I would start at 3200 and assess there. Eat really lean and watch the carbs as well keep them low especially on off days. I would do the cardio first thing after wake up on an empty stomach to hit the fat. Do some high intensity for 10-15 minutes followed my slow to medium and steady for 20-30. Make sure you have some BCAA before. Just watch the diet very closely and keep it clean.

I know I just repeated some of what chronic said but he knows and gives good advice!

 

[Built]

The OP said 2600 is maintenance, not 2200, but I agree, I do think that sounds low for a lean young man who weighs 207 lbs but if it is that low, start there and gradually creep the calories up. Transitioning from cutting to bulking, you don't want to pack on the flub and that's exactly what can happen if you go too high right away.

 

[heavyiron]

500 cals over maintenance is probably as high as I would go. Increase cals slowly over several weeks.

 

[Built]

I'd actually recommend doing the cardio after a meal. It will enhance partitioning.

 

[Gamer2be08]

I'd actually recommend doing the cardio after a meal. It will enhance partitioning.

x2 on this!

 

[Built]

MODERATE cardio. I don't advocate puking as a partitioning aid!

 

[OneWheyOrAnother]

MODERATE cardio. I don't advocate puking as a partitioning aid!

Haha ! I was just about to ask !!

Great information Built !! Wow you continue to amaze me !

I'd actually recommend doing the cardio after a meal. It will enhance partitioning.

How soon after your meal would you recommend it ?

 

[Built]

Just go for a walk while you sip your post workout shake.

 

[Gamer2be08]

MODERATE cardio. I don't advocate puking as a partitioning aid!

Also increases insulin sensitivity.
But yes, a good run after eating, at least 15-20 mins after eating is gooooooood!

 

[SloppyJ]

Fuck yes. Great info in here. Thank you Built for correcting them. 2200cals and I've been seeing great results. I do not know my maintenance for sure I was just guessing.

Chronic, thanks for looking out. I planned to go with adex pretty early on with the bol's. Got all kinds of shit on deck just in case.

 

[Gamer2be08]

Fuck yes. Great info in here. Thank you Built for correcting them. 2200cals and I've been seeing great results. I do not know my maintenance for sure I was just guessing.

Chronic, thanks for looking out. I planned to go with adex pretty early on with the bol's. Got all kinds of shit on deck just in case.

I'd go with aromasin over adex mate!
Good on lipids and IGF unlike adex and letro ..

 

[OneWheyOrAnother]

Just go for a walk while you sip your post workout shake.

I thought you meant MEAL, not a post workout shake...

 

[XYZ]

500 cals over maintenance is probably as high as I would go. Increase cals slowly over several weeks.

+1 - and MONITOR your progress on a bi-weekly basis. Use body calipers and a measuring tape. The scale can be deceiving if you're holding water, don't let it be the "be all end all answer". It can be useful but the mirror and the other things I mentioned are a little more accurate in my opinion.

Not growing enough - add more calories, gaining too much fat - cut the calories back a little.

It's really a trial and error process that takes a little time and a few cycles to really nail down.