Good day gents. I have run in to a problem with increased fat gain around my abdominal area on my bulk. Have tried fixing it by cutting down on fats and adding extra cardio but nothing seems to budge.
ok so you are gaining fat which means you are eating too much, and then you are just adding cardio to bring the surplus down, but still too high of a surplus. So a good analogy is, you are mixing concrete but it's too wet, so you adding in more concrete powder and sand but still adding in water. All you do is going to have a less running mixture, but still too much mixture. it's not that your fats are too high, it probably could be your protein is too low, and your carbs are too high. Fat gain is all about total calories consumed, not just from 1 macro nutritent.
Every time I eat a meal I get very bloated and my belly is very pronounced and round and ruins my entire physique.
Welcome to digestion issues due to too much food. So if you are going too fast in your car, what do you do? slow down and reduce speed, or just keep pushing the accelerator? if you are constantly eating (which is needed to grow) you are going to constantly have a belly full of food and water which is going to cause bloating, and distention. Kind of like babies, they eat till they nearly pop, do some stimulation to grow muscle and learn new skills, sleep a lot, and then have a growth spurt. there is more to this equation.
other parts to the equation are : How is your sleep? how many days a week are you training? how many sets are you doing? how close to failure are you training? how is your form? what tempo are your reps?
When I started training (again) I was very skinny and a hard gainer weighing in at 55kgs. 2 years later (less 8 months off training due to continuous injuries) I am now 95kgs but can't stop gaining fat. I miss being lean but I also love the mass and strength which is what I wanted. I just didn't expect so much fat gain.
your surplus is too high, and you arent recovering fast enough or building muscle fast enough to keep up with tendons and joints, and most likely the reason for the injuries. You are adding nitrous to your car without upgrading the rest of the parts and wondering why you keep on damaging the parts?
My diet is clean, eating around 3500 to 4000 calories a day consisting of eggs, oats, chicken and rice mainly.
do you wash your food before eating it making it clean? trying to figure that part out as it's not about the "cleanliness" of the calories, it is the excess of the calories. And by saying between 3500-4000 calories a day without a macro split breakdown is stabbing in the dark. lets put it down to numbers. you started at 55kgs and lets say for this example you needed 35kcal per kg to be in a surplus, and gain muscle with little to moderate fat gain. so 55kgs x 35 = 1925. by the time you hit 60kg you should be on 2100, 70kgs:2450. 80kgs you should be 2800, 90kgs should be 3150kcal, 95kgs should be 3325 and able to grow muscle, LONGER LOWER SLOWER. but you've probably jumped right in at 3500 from saying 70kgs which is 50kcal per kg and kept pushing up and now you wonder why the fat has accumulated. So if you should be at 3325 to be growing, and you are eating 4000kcal daily, means you are taking in an additional 675kcal. And you need about 9000kcal extra for fat gain. 9000/675 which is about a kg of additional fat every 2 weeks.
Currently running test e and deca and have 6 weeks left on this cycle. Should I just start cutting heavily after my deca cycle or is there something I can do to gain muscle mass and lose belly fat now? Would an AI perhaps help?
First of all, what dosing of deca and test are you running? That may also be contributing to the additional water retention and estrogen issues due to high levels of BF. also you are taking compounds that are notoriously known to increase water retention both intracellularly and extracellularly and wondering why you are gaining water weight and "mass" and fat? an AI is going to reduce estrogen, but it has other knock-on cascades further down the line too which aren't going to be beneficial for muscle gain or retention. Remember estrogen plays a vital role in fat loss, libido, mood, joint health, cholesterol, etc, etc etc. Deca is a 19nor and does not convert to estrogen directly but can accumulate fluid through other pathways in the body. So taking Arimidex probably would be like wrapping your hand with a bandage because you stubbed your toe. It not going to work.
so the best idea is probably to ride out your cycle, try and gain as much as you can, get your BF levels tested redesign your diet based on lean muscle retention, taper down calories, taper up cardio, take 8-12 weeks to diet off the fat gain, improve insulin sensitivity and start again, or find a proper coach (you can find me on social media if you dig hard enough, maybe if you beg admin, he will send my details to you) and have someone tailor your plan to you.
What's your guys thoughts?
