Advice on Gonal F (follitropin alfa) and Test E

5 x days per week -

Calories - 3000
Protein - 220g
Fat - 160g
Carbs - 100g

Then I switch up 2 days of the week to have lower fat and higher carb-

Calories - 3000
Protein - 220g
Fat - 115g
Carbs - 215 - 300g

so you think you have been eating 3000 calories daily, but when you add everything up, you have been eating on average 2800 calories daily.

so now lets say you have maintained your weight for the week, that means your maintenance calories are 2800 daily +/-

now let's say we want to lean bulk a little so what we would need to do is say, we know we need a calorie surplus, nothing massive, but let's go for 350 calories for this example. you could eat 3150 calories daily, which we can see has been far off the mark based on the tracking of your nutrients. so you would be up to 22050 calories for the week.

so you could increase calories to 2900 daily from 2800 for 5 days and then do 2 days of 3775 calories. which will give you a weekly intake of 22050.

now how do you structure your macros, well that's all individual but let's go this route :
3150 calories daily at 5/2 ratio.
Protein 200g
Carbs 150g
Fats 195g

then 2 days of
Protein 200g
Carbs 430g carbs
Fats 70

or you can do
5 days of 2900 calories
Protein 200g
Carbs 150g
Fats 165g

and 2 days of 3775
Protein 200g
Carbs 555g
Fats 83g

or you can go for 3150 calories at
Protein 200g
Carbs 395g
Fat 85g

or

2900 calories at
Protein 200g
Carbs 345
Fat 80

and calories at 3775
Protein 200g
Carbs 510g
Fat 105g

see it is all up to you, if you feel that you are insulin resistant then you need to go for the higher fat and the have the 30% of your carbs from veggies/fruit during the week, having 40% fast carbs post work out and balance in starchy carbs.

I mean you could even go full keto during the week so 30% protein 65%fat 5% carbs, and then weekend 15% protein, 15% fats, and 70% carbs. it's all up to you.

fuck, gonna put myself out of a job at this rate haha

Haha thanks so much man this is really helpful!

I reckon I am definitely somewhat insulin resistant if I look at the general symptoms and that I struggle to loose some of my stomach fat.

With this note I think the best will be to go for -

5 days of 2900 calories
Protein 200g
Carbs 150g
Fats 165g

and 2 days of 3775
Protein 200g
Carbs 555g
Fats 83g

Then as you say have fast carbs after workout so i will go for things like Watermelon, banana, white potato or short grain rice.
some spinach and blueberries for during the week and then balance out with oats and wholewheat bread.

Is the food list I have optimal for this ? I don't really add chicken in my diet so it is mainly eggs steak, fish some days and then I am thinking of canned tuna in water on a sandwhich.

for the extra fat think I will bring in some dark chocolate, cheese and more olive oil/butter in cooking.

Let me know your thoughts on these.

you gave many options there its hard to actually choose which would be optimal

Haha thanks so much man this is really helpful!

I reckon I am definitely somewhat insulin resistant if I look at the general symptoms and that I struggle to loose some of my stomach fat.

There is a product called Slinotrol by a brand called SKNCARE,no i didnt spell it wrong. its a Glucose disposal agent which contains a decent ingredient profile to aid with improving insulin sensitivity, that combined with the lower-carb diet, you will be good to go.

With this note I think the best will be to go for -

5 days of 2900 calories
Protein 200g
Carbs 150g
Fats 165g

and 2 days of 3775
Protein 200g
Carbs 555g
Fats 83g

Enjoy the Carb Coma on the weekends haha.

Then as you say have fast carbs after workout so i will go for things like Watermelon, banana, white potato or short grain rice.
some spinach and blueberries for during the week and then balance out with oats and wholewheat bread.

Fast carbs: Kids cereal, jelly babies, jelly tots, short-grain white rice with Jam, White bread those are fast carbs.

having white potato and long-grain white rice combined with fibrous veggies and some healthy fats will slow down the digestion and insulin spike from those foods.

Is the food list I have optimal for this ? I don't really add chicken in my diet so it is mainly eggs steak, fish some days and then I am thinking of canned tuna in water on a sandwhich.

for me, i personally love polenta (yellow cornmeal) for carbs. the last show i dieted on maltabella, polenta, and sweet potato. So no major optimal food, but always go for the healthiest option. chicken thighs or chicken breasts with skin on have been a good one for me lately, and I have also been eating lean cuts of pork.

for the extra fat think I will bring in some dark chocolate, cheese and more olive oil/butter in cooking.

Let me know your thoughts on these.

you gave many options there its hard to actually choose which would be optimal

Full Eggs, nuts, nut butter, olive oil, macadamia nut oil, grass-fed butter, fats from your meats, they all add up to your daily fat intake. dark chocolate can work if that's what you want, not a problem at all.

Haha thanks so much man this is really helpful!

I reckon I am definitely somewhat insulin resistant if I look at the general symptoms and that I struggle to loose some of my stomach fat.

Shit Slinotrol isnt something I can get hold of in the UAE I see its a product in SA only. guess I will need to wait till I go back home again for it.

Fast carbs: Kids cereal, jelly babies, jelly tots, short-grain white rice with Jam, White bread those are fast carbs.

having white potato and long-grain white rice combined with fibrous veggies and some healthy fats will slow down the digestion and insulin spike from those foods.

Yeah I saw these list of foods on a google search now just didn't think these would be something I should consider a fast carb in my diet. will see which ones I can bring in for post workout in the evenings as only 40% of carbs will be from this. don't mind the jelly sweets at all.


Definitely keen on the Polenta as well think I will give this a try. would love Maltabela but also don't get it here unfortunately.

I am going to have to go through food lists and play around with quantities to work out the macros. the ratio for the 2900 cals is a difficult one because to get to 150g carbs then it lacks in fat etc but I think its doable!

100% doable bud, i was able to do 220 P, 120g C and 55g fat for 5 weeks, you can do it.

i also suggest eating 4 to 5 meals a day. I prefer Bigger meals vs Smaller ones, so that's how I do it.

THANKS FOR ALL THE INFO EMPIRE.

My input that has helped me ease my meals when bulking while being prescribed adderall and anti depressants: (both of them decreased my appetite), was that small meals did it for me. timers on my phone while prepping the meals when i wake up and clean the house.

yea those are both very harsh on your appetite, especially if you are using something like Wellbutrin, then I know all about it, well with the bigger single meals you can make food interesting.

+1 Empire, flipping awesome advice not just for Moakus but for all of us.

Hoosain wrote: +1 Empire, flipping awesome advice not just for Moakus but for all of us.

haha, putting myself out of a coaching job here.

thanks, much appreciated.

Empire wrote:

Hoosain wrote: +1 Empire, flipping awesome advice not just for Moakus but for all of us.

haha, putting myself out of a coaching job here.

thanks, much appreciated.

It’s the passion that puts us out of business lol

Yes I second that thank you so much for the advice and taking the time to share your knowledge it is a tremendous help and I am sure will help many people reading this thread!

5 Stars man!

Moakus71 wrote: Yes I second that thank you so much for the advice and taking the time to share your knowledge it is a tremendous help and I am sure will help many people reading this thread!

5 Stars man!

No worries bud. Glad I can help.