Caswole gets shredded. Tips and opinions on macros

[CAswole]

Ok dudes, as old Caswole here approaches 40 I am starting to feel the toll that powerlifting is taking on my shoulders ,elbows ,wrists, knees Etc plus living the bulking life to get stronger is putting a bit of a spare tire around the waist LOL. I want to try something new while I can still look good haha. So I've decided to drop some fat and see if we can get a look at those abs that have been hiding for so long. Changing up training to more traditional body building style and totally revamping my anything goes style of eating. I'm currently at 228 lb @ about 5'9. BF % is 16%.
Currently just using test cyp @ 300mg every 4 days. Not gonna get too crazy and try to be lazy and rely on gear as I've done inn the past. Anyways any tips on how you've gotten ripped would be appreciated and what you think a good macro layout would be for me. Thx brothers.

 

[Mac11wildcat]

Do you have your current caloric intake steady-ish and calculated?

 

[CAswole]

Do you have your current caloric intake steady-ish and calculated?

Not exactly lol. Kinda wingin it right now with smart food choices.

 

[Mac11wildcat]

If you’re taking the winging it approach start with:
-keep the same food choices
-increase protein slightly

Next:
-decrease carbs slightly and centee them around training (pre/intra/post)
-add some cardio

Obviously this is much easier when there’s calculation, but it can be done otherwise.

Iterate the “next” when you see progress stalling.

 

[CAswole]

If you’re taking the winging it approach start with:
-keep the same food choices
-increase protein slightly

Next:
-decrease carbs slightly and centee them around training (pre/intra/post)
-add some cardio

Obviously this is much easier when there’s calculation, but it can be done otherwise.

Iterate the “next” when you see progress stalling.

THX u, i have actually done this very thing. So far today through 5 meals and a snack I've taken in 2,900 cals. But I'm fuckin hungry man lol. I'll prob eat one more time today. I have also increased water intake and added apple cider vinegar.

 

[jaymaximus]

You have any set goals? Certain bf% or weight? Or a time frame? If you're in no rush then you can go slower and not end up having to drop calories too much. No reason to torture yourself if there's no reason to torture yourself.

 

[CAswole]

You have any set goals? Certain bf% or weight? Or a time frame? If you're in no rush then you can go slower and not end up having to drop calories too much. No reason to torture yourself if there's no reason to torture yourself.

Nah no timeframe. Maybe 10% would be nice

 

[weighted chinup]

THX u, i have actually done this very thing. So far today through 5 meals and a snack I've taken in 2,900 cals. But I'm fuckin hungry man lol. I'll prob eat one more time today. I have also increased water intake and added apple cider vinegar.

2900kcal is probably too aggressive of a deficit right off the bat for someone your size, especially if you're getting hungry. If you have room to up the protein I would definitely increase it some to help with satiety that will help later on down the line. You probably want to start a bit higher calorie wise then 2900. The problem is if you go that low at the start you will get fast results but you will have to go even lower to see further progress, and as you get more shredded you have to go even lower. This is mentally taxing, and not sustainable.

Spend at least a week trying to find maintenance so you are eating enough to hold your body weight steady WHILE making adjustments to things that will help with satiety and performance (getting protein setup properly, maximizing peri-workout nutrition, etc), then start dropping calories slowly or adding cardio.

If you don't have a fixed time frame for when you need to get shredded you can take ample time getting to 8-10% BF.

Also, the nice thing about training for strength for so long is that even if you switch to a bodybuilding program, you can still make strength gains that will have carryover as well. If I remember correctly, @Perrin Aybara a few years ago ran a high-frequency pure bodybuilding program that me and Wunderpus put together for him in his training log thread and not only made some crazy physique changes but hit some impressive PR's for back squat as well at the same time. You can definitely make improvements in strength at the same time since your body will respond extremely well to the new stimulus.

 

[Perrin Aybara]

What works well for me is to figure out maintenance calories on a weekly scale and then take some away on off days and eat a little more on training days. Time carbs around training and reduce calories as needed to keep the weight loss going. Throw in some HGH and test and watch the fat come off without losing strength and muscle.

If I remember correctly, @Perrin Aybara a few years ago ran a high-frequency pure bodybuilding program that me and Wunderpus put together for him in his training log thread and not only made some crazy physique changes but hit some impressive PR's for back squat as well at the same time. You can definitely make improvements in strength at the same time since your body will respond extremely well to the new stimulus.

Yes, that was after my third meet in 2016. I'm due for another run with a program like that soon to get away from heavy lifting for awhile.

 

[CAswole]

2900kcal is probably too aggressive of a deficit right off the bat for someone your size, especially if you're getting hungry. If you have room to up the protein I would definitely increase it some to help with satiety that will help later on down the line. You probably want to start a bit higher calorie wise then 2900. The problem is if you go that low at the start you will get fast results but you will have to go even lower to see further progress, and as you get more shredded you have to go even lower. This is mentally taxing, and not sustainable.

Spend at least a week trying to find maintenance so you are eating enough to hold your body weight steady WHILE making adjustments to things that will help with satiety and performance (getting protein setup properly, maximizing peri-workout nutrition, etc), then start dropping calories slowly or adding cardio.

If you don't have a fixed time frame for when you need to get shredded you can take ample time getting to 8-10% BF.

Also, the nice thing about training for strength for so long is that even if you switch to a bodybuilding program, you can still make strength gains that will have carryover as well. If I remember correctly, @Perrin Aybara a few years ago ran a high-frequency pure bodybuilding program that me and Wunderpus put together for him in his training log thread and not only made some crazy physique changes but hit some impressive PR's for back squat as well at the same time. You can definitely make improvements in strength at the same time since your body will respond extremely well to the new stimulus.

Thanks dude, appreciate the advice. Yes I am going to have to play around with this a little bit. Started feeling like I was going hypo the other night and that was no good. Can't drop too many carbs too quickly. But with the increased water intake and the measures I have been taking with just cleaner Foods my belly bloat has reduced significantly. What would you think of throwing a little VAR into the mix? Think it could be a good addition? I've never used it. Was also checking out some HGH frag but I'm weary of peptides

 

[Mac11wildcat]

Thanks dude, appreciate the advice. Yes I am going to have to play around with this a little bit. Started feeling like I was going hypo the other night and that was no good. Can't drop too many carbs too quickly. But with the increased water intake and the measures I have been taking with just cleaner Foods my belly bloat has reduced significantly. What would you think of throwing a little VAR into the mix? Think it could be a good addition? I've never used it. Was also checking out some HGH frag but I'm weary of peptides

Var and gH will definitely help.

 

[CAswole]

@Mac11wildcat var or winny orals? Doesn't matter?

 

[Mac11wildcat]

@Mac11wildcat var or winny orals? Doesn't matter?

I think unlike winny, var has a documented impact on visceral fat. Now whether visceral fat is what you care about is one thing.

Var would be my choice. It also alwys makes me feel good vs winny’s apparent negative impacts on joints and overall well-being.

 

[MisterSuperGod]

Log them calories. Will make life simpler.
i like MyFitnessPal, but there are plenty of other choices on the app store.

 

[CAswole]

Log them calories. Will make life simpler.
i like MyFitnessPal, but there are plenty of other choices on the app store.

Thx @MisterSuperGod . I have been using the MyFitnessPal since you suggested it and it is taking a couple of days but I finally have a good macro /calorie count going it does make it really easy to try. I'm getting kind of obsessed with it LOL. I've been feeling good and I am basically using a recall style calories and macros right now. The love handles are slowly shrinking. Great tip thanks again dude

 

[CAswole]

*recomp ^^^

 

[Oregongearhead]

Thx @MisterSuperGod . I have been using the MyFitnessPal since you suggested it and it is taking a couple of days but I finally have a good macro /calorie count going it does make it really easy to try. I'm getting kind of obsessed with it LOL. I've been feeling good and I am basically using a recall style calories and macros right now. The love handles are slowly shrinking. Great tip thanks again dude

Goodluck @CAswole ---The last time I really got cut it was because I was using MyFitnessPal and I was committed . I got to be counting calories to see real results or I"ll overeat everytime .
Too many cheat meals always got me ....

 

[Rockclimber]

Been a while since I posted here but I found recently what works good for cutting is Brazilian jiu jitsu. Literally burning thousands of calories a day. 1st 2 months of bjj I was too beat up to lift weights but i'm back in the weight Room A.M. and Jiu-Jitsu P.M 3 hours of workout a day. Hgh keeping me together from the constant armbars.

 

[movingiron88]

Been a while since I posted here but I found recently what works good for cutting is Brazilian jiu jitsu. Literally burning thousands of calories a day. 1st 2 months of bjj I was too beat up to lift weights but i'm back in the weight Room A.M. and Jiu-Jitsu P.M 3 hours of workout a day. Hgh keeping me together from the constant armbars.

Not being a dick whatsoever. But do you work? I'm jealous as hell.

 

[Rockclimber]

Not being a dick whatsoever. But do you work? I'm jealous as hell.

Lol yes I still work. Get up at 5:45 for no gi Jiu-Jitsu which starts at 6 and then go to crossfit from 7-8. Shower and work from 9-5, go back to Jiu-Jitsu From 6-8 then come home, shower and have free time from 8:30 to about 10:45 so lots of time to spare. My wife and kids do jiu jitsu in the evening with me so we have plenty of family time to go around. Life is good.