Hey guys I've lurked for some time here.
Going to be starting a log for my spring "recomp". By this its basically a full cut followed by a lean bulk so I should end up around the same weight or slightly lighter but a much better composition.
27 years old
Weight: 200 last I checked but fluctuates considerably due to carb cycle. Will get official weigh in tomorrow.
Height: 5 foot 11
BF: When I was lean it was 7% at 194lbs but I broke my leg and lost some ground. I'd say I am floating somewhere between 10 and 12%. Will get hydro done in a week or two.
Pics up tomorrow.
16 weeks.
125mg Test U 1-16 (trt, doc is cool with my pinning low dose once a week
)
100mg EOD Prop 1-4.
Aromasin as needed. Will take bloods week 2 to dial in AI. I know my AI dose for 125 trt.
350mg EQ 1-16. Any higher and I get pretty bad BP without too much of an increase in endurance which is my purpose for EQ use. Endurance in cycling and MMA.
600mg Primo 1-16.
Fat burners for first part: ECA and clen. 5 day clen 9 day ECA schedule.
20mg GW 4-12
40mg Var 8-16 OR 10-16. We shall see.
TUDCA, cycle assist, UDCA, nicotinic acid, fish oil, probiotics, multivitamin, BCAAs, creatine 6 on/6 off schedule, protein are supplements.
BLOODS TAKEN WEEK 2 AND WEEK 12 to see how my body is handling things.
Diet
The two stages will vary based on mirror and progress.
It is basically broken into two stages: primer and lean bulk.
The primer stage I am nearly eliminating all carbs. Only carbohydrates I will get are from vegetables excluding potatoes. So bell peppers and carrots are higher in carbs but I will eat mostly cruciferous veggies and dark leafy greens.
~Refeeds will occur @ 350g of carbs for two days to revitalize and rev my metabolism. These will be mostly from sweet potato and oats.
Fats will be mostly coconut oil, nuts, olive oil, nut butters, chia seeds, flax seed, avocado, etc.
Protein will come in the form of BCAAs between meals and upon rising. Chicken, turkey, ground beef, whey, greek yogurt, eggs and egg whites.
Kcals will be 500 below maintenance.
****bananas and dextrose will be consumed on leg days post workout.
This is meant to get my body fat as low as possible. I expect substantial weight loss from water. 10 pounds in a few weeks is not unexpected. Prop does not put much if any water on me. A lot of this will be gained back in refeeds and the lean bulk switch.
The lean bulk stage
Same proteins and fats but leaner cuts
Carbs will be cycled. None, low, med, high based on training that day.
Low -> 150
Med -> 350
High -> 500-600
Carbs mostly come from oats, potatoes, and brown rice.
Kcal will cycle up based on fat gain. Maintenance after easing back from 500 deficit. Then slowly add 100-200kcal each week aiming to raise LBM equivalently to kcal increase.
Minimum expectation to be around 200lbs 8%. So a loss of 4% body (8lbs fat) and 8 lbs lean tissue gain.
I dont mind being lighter and leaner or slightly heavier and same BF.
Training
Training changes with primer and lean bulk.
I will post up each days training, I don't want to type it all out for both stages lol
Also, I will post up macros each day I log.
First weigh in, pin, and log post tomorrow. Questions? Input?
EDIT: It seems my username is different on here than other places, ignore Flip's it should be Kcal
s lol
Going to be starting a log for my spring "recomp". By this its basically a full cut followed by a lean bulk so I should end up around the same weight or slightly lighter but a much better composition.
27 years old
Weight: 200 last I checked but fluctuates considerably due to carb cycle. Will get official weigh in tomorrow.
Height: 5 foot 11
BF: When I was lean it was 7% at 194lbs but I broke my leg and lost some ground. I'd say I am floating somewhere between 10 and 12%. Will get hydro done in a week or two.
Pics up tomorrow.
16 weeks.
125mg Test U 1-16 (trt, doc is cool with my pinning low dose once a week
)100mg EOD Prop 1-4.
Aromasin as needed. Will take bloods week 2 to dial in AI. I know my AI dose for 125 trt.
350mg EQ 1-16. Any higher and I get pretty bad BP without too much of an increase in endurance which is my purpose for EQ use. Endurance in cycling and MMA.
600mg Primo 1-16.
Fat burners for first part: ECA and clen. 5 day clen 9 day ECA schedule.
20mg GW 4-12
40mg Var 8-16 OR 10-16. We shall see.
TUDCA, cycle assist, UDCA, nicotinic acid, fish oil, probiotics, multivitamin, BCAAs, creatine 6 on/6 off schedule, protein are supplements.
BLOODS TAKEN WEEK 2 AND WEEK 12 to see how my body is handling things.
Diet
The two stages will vary based on mirror and progress.
It is basically broken into two stages: primer and lean bulk.
The primer stage I am nearly eliminating all carbs. Only carbohydrates I will get are from vegetables excluding potatoes. So bell peppers and carrots are higher in carbs but I will eat mostly cruciferous veggies and dark leafy greens.
~Refeeds will occur @ 350g of carbs for two days to revitalize and rev my metabolism. These will be mostly from sweet potato and oats.
Fats will be mostly coconut oil, nuts, olive oil, nut butters, chia seeds, flax seed, avocado, etc.
Protein will come in the form of BCAAs between meals and upon rising. Chicken, turkey, ground beef, whey, greek yogurt, eggs and egg whites.
Kcals will be 500 below maintenance.
****bananas and dextrose will be consumed on leg days post workout.
This is meant to get my body fat as low as possible. I expect substantial weight loss from water. 10 pounds in a few weeks is not unexpected. Prop does not put much if any water on me. A lot of this will be gained back in refeeds and the lean bulk switch.
The lean bulk stage
Same proteins and fats but leaner cuts
Carbs will be cycled. None, low, med, high based on training that day.
Low -> 150
Med -> 350
High -> 500-600
Carbs mostly come from oats, potatoes, and brown rice.
Kcal will cycle up based on fat gain. Maintenance after easing back from 500 deficit. Then slowly add 100-200kcal each week aiming to raise LBM equivalently to kcal increase.
Minimum expectation to be around 200lbs 8%. So a loss of 4% body (8lbs fat) and 8 lbs lean tissue gain.
I dont mind being lighter and leaner or slightly heavier and same BF.
Training
Training changes with primer and lean bulk.
I will post up each days training, I don't want to type it all out for both stages lol
Also, I will post up macros each day I log.
First weigh in, pin, and log post tomorrow. Questions? Input?
EDIT: It seems my username is different on here than other places, ignore Flip's it should be Kcal
s lol
