info on planned bulk cycle

Good day Gents

I'm starting a bulk cycle in 2 weeks and want some input from the guru's on this.

Been on a cut cycle for 4 months to get body-fat down, started on 22% down to 12%bf

Stats at the moment

100 kg with 12% bf
192 cm tall
age 37
cut diet was 2000 cal's of 3 carb meals of 80 grams total, morning, pre and post.

Want to start to bulk on lean mass so this is what is planned

Diet 3700 cal's

6 am - 80 g proNutro
150 g 2%fat milk
30 g bio-gen iso whey
60 g hole eggs
60 g egg white
5 g flax oil

9 am - 60 g lean biltong
60 g whole-wheat bread
10 g flax oil

12 pm - 150 g tuna in water
200 g whole wheat spaghetti
20 g green pepper
15 g olive oil

3 pm - 70 g basmati rice
150 g chicken breast

4:30 pm - 5 g BCAA ssn
work-out

5:30 pm - 70 g ssn mass addiction
120 g hole eggs
100 g egg white
5 g creatine

7 pm - 200 g lean beef
150 g sweet potato
100 g brocli
10 g olive oil

9 pm - 120 g hole eggs
5 g olive oil

training will be 5 day's a week balls to the wall

Gear will consist of

day 1 to 25 - 40 mg dianabol 10
day 1 to 77 - 250 mg testocyp 250 pin every 4 day's

pct

day 106 to 112 - 100 mg clomid
day 113 to 131 - 500iu hcg pin every 2 day's
day 113 to 142 - 20 mg nolvadex

letrozole on hand

Any advise will be appreciated.

Good job on the bodyfat Gabber.
2,5% bodyfat a month. You a cutting machine!!

Thanks, but after all the bf and some muscle that was lost I'm not so big as I thought I was. The
trick is to get all that weight back in muscle, but if something slips there will be fat again.

The cycle is very basic but will go with it for now, last gear was taken 7 years back, so baby steps
for now

Well done on your fat loss! Do you know your macro breakdown? And how many grams protein from pure sources?

Everything looks solid to me, but I'm no diet expert..

The only thing I would change is to swop the mass addiction for whey and dextrose/vitargo/maltodextrin/waxy maize, I've never really been a fan of mass builders and think you get better value for money from whey and the above mentioned carb sources

I used around 3500 cal a day, 1120 cal protein, 900 cal fat and 1480 cal carbs
Carbs I try to fit in in the morning, before workout and after workout.

Protein comes from lean blesbuck biltong, biogen iso whey, eggs and chicken breast or lean steak.

I fit in 47g of protein in each meal together with healty fats.

Have you started the diet?

Yes, I have but limiting the carbs a bit until I start the cycle in 2
weeks

You need to focus the most on your daily calorie intake. Eating less carbs is small compared to eating too many calories. If you just came off of a low calorie fat loss diet you will definitely pick up fat if you up your calories too quickly. Your main aim should be increasing your metabolism again, as eating low calories and low carbs will slow it down. Your body is obviously prone to picking up fat so you need to be anal about your diet and getting it right. What you should do is to keep your calories the same for the first week and eat your 1100 cals of protein and the rest just carbs with no fats. Every week thereafter you should increase calories by 400 a week. First add all your calories as carbs until you have added them all, and thereafter you start adding fats. This will kick your metabolism into high gear! It is very important that you train like a monster whike doing this because 1) it plays a big role in the metabolic rate, and 2) you will definitely pick up fat if you don't. I would advise you start with 250g carbs as your goal and slowly increase from there, seeing every step what your body can handle. You do not necessarily need bucketloads of carbs to grow like an animal, but you definitely need mountains of calories!

Thanks
I make the changes and put it up.
Thanks for the help

Morning

Right I took your advise Pyro and this is what I change on the diet.



06:00
50 g Pro-nutro
100 g 2% fat milk
30 g whey
120 g egg white

09:00
70 g lean biltong
60 g provita

12:00
150 g tuna
140 g spagetti wheat
40 g green pepper

15:00 Pre work out
180 g brown rice
150 g chicken breast

16:30 work out
10 g BCAA


17:30 Post work out
50 g ssn mass adiction
60 g fat free milk
120 g hole eggs
160 g egg white
5 g creatine

19:00
200 g lean beef
200 g sweet potato
100 g cauliflower

I tried to get 46 g of protein in each meal and 42 g of carbs so this comes to 2200 cals.

Any changes needed or will this work ?

Gabber wrote: Morning

Right I took your advise Pyro and this is what I change on the diet.



06:00
50 g Pro-nutro
100 g 2% fat milk
30 g whey
120 g egg white

09:00
70 g lean biltong
60 g provita

12:00
150 g tuna
140 g spagetti wheat
40 g green pepper

15:00 Pre work out
180 g brown rice
150 g chicken breast

10g BCAA's 30 mins before workout

16:30 work out
10 g BCAA

Not necessary intra workout but you can if you want. Have the next 10g BCAA's intra or post workout.

17:30 Post work out
50 g ssn mass adiction
60 g fat free milk
120 g hole eggs
160 g egg white
5 g creatine

Very important not to eat fats here. Drop the mass gainer it's for the clueless. Replace it with whole foods or proper pure vitargo/dextrose/glucose powder

19:00
200 g lean beef
200 g sweet potato
100 g cauliflower

I tried to get 46 g of protein in each meal and 42 g of carbs so this comes to 2200 cals.

Any changes needed or will this work ?

Thanks I will make the changes. Thanks again.