I lost 14%bf in 9 months, started 250mg of testosterone, but don't know what to do with my diet now

[creatine acetate]

I was at 36% bodyfat in january, and now I'm currently at 22%. At the begining I was doing with like 400kcal~600kcal of deficit, but for the last 3 months I increased the deficit to 1000~1300kcal. I started with 15mg of ephedrine sulfate 3 weeks ago, and this week I started 250mg of test e. I'm currently eating 1500kcal per day. As I started the testosterone blast and the ephedrine, can I increase my calories to like 2400kcal and gain some lean mas while losing bodyfat, or is it better to stick to the cut? (I know I'll loose fat eating 2400kcal, just not at the steep rate I was doing) What would you do in my situation?

 

[Megadick3000]

First congrats on your accomplishments!

If i was you, id have kept cutting until i was rather lean. Meaning id have steered clear of running a cycle.

But you can definitely continue to cut, you might get a recomp effect. The issue is generally to build muscle you want a caloric surplus and to cut you want a caloric deficit. Your trying to do both but thats contradictory so you shiuld decide if you want to cut more or bulk and diet accordingly.

You can definitely keep cutting while on the AAS, at the very least you may be able to progress some strength while in a deficit, something thats generally a challenge to do. Progressing and maintaining strength as you cut fat will come in handy later when you decide to bulk.

 

[malfeasance]

I was at 36% bodyfat in january, and now I'm currently at 22%. At the begining I was doing with like 400kcal~600kcal of deficit, but for the last 3 months I increased the deficit to 1000~1300kcal. I started with 15mg of ephedrine sulfate 3 weeks ago, and this week I started 250mg of test e. I'm currently eating 1500kcal per day. As I started the testosterone blast and the ephedrine, can I increase my calories to like 2400kcal and gain some lean mas while losing bodyfat, or is it better to stick to the cut? (I know I'll loose fat eating 2400kcal, just not at the steep rate I was doing) What would you do in my situation?

So much to cover here.

First things first. Tell us more about your diet than 1500 kcal. What are your macros? What are you actually eating and drinking?

Second, weight training. What are you doing?

Third, cardio. Do you do it? If so, what, how, how long?

Also, 36%, 22%, how do you know? What did you weigh in January, and what do you weigh now? How tall are you? What is your history of steroid use/abuse? How long have you been weight training?

How do you "know" you will lose fat eating 2,400kcal?

 

[creatine acetate]

What are your macros

140g of protein, usually 40~60g of fats, and carbs will be from 130 to 200g. My actual calorie intake ranges from 1300 to 1600, averaging 1500kcal

weight training. What are you doing?

push pull legs push pull

cardio

26km per week, divided in 3 sessions, friday, saturday and monday.

how do you know?

Hodgdon-Beckett formula. I have the fold measurement tool, but whatever method I use to calculate, it will give a lower bf% than I expect. I can see in the mirror that Hodgdon-Beckett formula is more accurate. Probably I just don't know how to take a good fold measurement.

What did you weigh in January, and what do you weigh now? How tall are you? What is your history of steroid use/abuse? How long have you been weight training?

I was 102kg/225lbs in january, 83kg/183lbs now, 183cm/6' 24 years old. Never took AAS before. 4 years in the gym, but stopped during the pandemic, first because the lock down, and later I got some personal problems. I also took a brake from the gym from may to july.

How do you "know" you will lose fat eating 2,400kcal?

I actually don't know.

 

[creatine acetate]

Yesterday I changed my macros to 170g of protein, 60g of fat and 220g of carbs

 

[MR_Midas]

Good progress, but I would gradually increase the kcal to adequate, your 1500 is very small. Smoother is better, but you will feel more comfortable.

 

[malfeasance]

Bump protein up to 250, minimum, each and every day. Fat, 60 grams max, try to get lower. Fill in rest with carbs, which you will vary to get the results you want. If you do 250/50/250, then you will be at 2,450 calories. You can adjust later from there. Keep it clean calories, though, chicken, fish, lean beef, rice, potatoes, sweet potatoes, oats.

I suggest increasing your calories.

Now a few things are going to happen. You did not tell us anything about your history with steroids, even though I asked, so I have to make some assumptions, which I hate doing, but you leave me no choice.

You will need to ignore the scale for almost a month.

250 mg of testosterone a week is going to cause some water retention, as is the higher calorie count. So you have to wait for that to stabilize.

I suggest running a tape measure around your middle, right at the belly button (not down around your hips where your belt is, but up at the belly button). Use that as a guide, plus your look in the mirror, and then use the scale again after your weight stabilizes in a couple/few weeks. I mean, you can still weigh yourself if you want, but don't panic if your weight jumps up a few pounds in the first two weeks of use.

Then you can start cycling carbs or pulling out carbs steadily, whichever you prefer to consistently drop your weight 1 or 2 pounds each week until you get down to your goal, which should be based on what you see in the mirror, not what you see on the scale (although the scale helps you track progress).

I also suggest taking some pictures right now. Then take then again in 10-12 weeks, same light. Don't try to get tricky or fancy with the lighting - use good light so you can really see what you look like, same pose, take front side, back, use mandatory bodybuilding poses is a good idea.

 

[malfeasance]

Now if I were to offer some further suggestions, it would be to increase your testosterone to 500mg a week after a few weeks and run it at 500 for 12 weeks.

Steadily increase protein from 250 up to 300 daily. Keep fats at 50 or less. Bump up carbs to 300 and adjust from there as needed.

Increase cardio - but not running on road. 3x a week is already far too punishing on your body. Get something lower impact, and do it more frequently, elliptical, stair master, something like that. Track your cardio, intensity and time and frequency.

Get some rest days in the push pull legs you are doing. You need time off heavy lifting to recover. Track your weights and reps and concentrate on increasing them.

Then re-evaluate your next steps after 3-4 months. Check your progress, see how you are doing, take a break off the testosterone dose, and decide what to do next to further improve. I think you'll be amazed at the difference, though, if you put in the steps I have outlined. This is not rocket science.

 

[creatine acetate]

Bump protein up to 250, minimum, each and every day. Fat, 60 grams max, try to get lower. Fill in rest with carbs, which you will vary to get the results you want. If you do 250/50/250, then you will be at 2,450 calories. You can adjust later from there. Keep it clean calories, though, chicken, fish, lean beef, rice, potatoes, sweet potatoes, oats.

I'll be following this diet. I watched MPMD video on FPSRussia's Kyle, which also was in a crash diet, and he bumped his calories to like 3500cals before the cut. Should I increase my calories until the point that the measurement of my belly start to fade in lower decrements or stay steady?

You did not tell us anything about your history with steroids, even though I asked

I never took peds before.

I suggest running a tape measure around your middle

I'll be doing this.

Then you can start cycling carbs or pulling out carbs steadily

How long should I stay with the "high" calorie intake before doing this?

Thank you so much for this guidance.

 

[creatine acetate]

increase your testosterone to 500mg a week after a few weeks and run it at 500 for 12 weeks

I'm already looking to increase it, but as far I can go without having to take ai. I'll definitely try it.

 

[Deezznutzz]

Now if I were to offer some further suggestions, it would be to increase your testosterone to 500mg a week after a few weeks and run it at 500 for 12 weeks.

Steadily increase protein from 250 up to 300 daily. Keep fats at 50 or less. Bump up carbs to 300 and adjust from there as needed.

Increase cardio - but not running on road. 3x a week is already far too punishing on your body. Get something lower impact, and do it more frequently, elliptical, stair master, something like that. Track your cardio, intensity and time and frequency.

Get some rest days in the push pull legs you are doing. You need time off heavy lifting to recover. Track your weights and reps and concentrate on increasing them.

Then re-evaluate your next steps after 3-4 months. Check your progress, see how you are doing, take a break off the testosterone dose, and decide what to do next to further improve. I think you'll be amazed at the difference, though, if you put in the steps I have outlined. This is not rocket science.

Solid advice here. I've tried to stay around what you are recommending and I'll tell you one thing it's going to be hard to keep fats under 50 mg if you eat any beef or salmon, or steaks. Man you're going to get really sick of chicken, tuna, ground turkey ect ...but you can do it LOL.

 

[MR_Midas]

I don’t know what the problem is eating chicken or turkey all the time if you know how to cook it

 

[malfeasance]

Should I increase my calories until the point that the measurement of my belly start to fade in lower decrements or stay steady?

I never took peds before.

I'll be doing this.

How long should I stay with the "high" calorie intake before doing this?

Thank you so much for this guidance.

I gave two different calorie counts. I would immediately bump up to the first one, but pay attention to the macros I put in there.

Then, if you like what you see in the mirror over the next few weeks, consider if you want to try the second one, by pushing your testosterone dosage up, pushing up your protein and carbs, and keeping your fats reasonably low.

It will take you a few days to learn how to hit your macros with clean foods. More frequent meals helps.

Track your eating.

You'll know when you need to decrease calories (all from carbs and fats, never from protein) because you will not be making progress for a couple weeks. - again, not rocket science.

Wake up, eat two eggs and egg whites and oats and maybe a slice of toast. TRACK EVERYTHING. Try to shoot for 50 grams of protein and about the same in carbs. Note only two eggs. Very easy on anything like butter (but track it, because fats).

Don't forget to track your drinks, anything other than water. Track condiments, ketchup, BBQ sauce, salad dressing, everything. In about three days you ought to figure out how to get your food to fit your macros.

Then, after breakfast, four more meals with 50 grams of protein and 50 grams of carbs. 50 x 5 = 250

or

later . . .

step up the dosage to 500 a week and do 5 more meals with 50 grams of protein and 50 grams of carbs (6 meals total with the eggs and oats for breakfast), 6 x 50 = 3000.

If you can do this consistently every day for 12 weeks, there will be a substantial difference in your physical appearance.

From there you can decide where you want to take your physique and the next best steps to get there.

 

[creatine acetate]

I gave two different calorie counts. I would immediately bump up to the first one, but pay attention to the macros I put in there.

Then, if you like what you see in the mirror over the next few weeks, consider if you want to try the second one, by pushing your testosterone dosage up, pushing up your protein and carbs, and keeping your fats reasonably low.

It will take you a few days to learn how to hit your macros with clean foods. More frequent meals helps.

Track your eating.

You'll know when you need to decrease calories (all from carbs and fats, never from protein) because you will not be making progress for a couple weeks. - again, not rocket science.

Wake up, eat two eggs and egg whites and oats and maybe a slice of toast. TRACK EVERYTHING. Try to shoot for 50 grams of protein and about the same in carbs. Note only two eggs. Very easy on anything like butter (but track it, because fats).

Don't forget to track your drinks, anything other than water. Track condiments, ketchup, BBQ sauce, salad dressing, everything. In about three days you ought to figure out how to get your food to fit your macros.

Then, after breakfast, four more meals with 50 grams of protein and 50 grams of carbs. 50 x 5 = 250

or

later . . .

step up the dosage to 500 a week and do 5 more meals with 50 grams of protein and 50 grams of carbs (6 meals total with the eggs and oats for breakfast), 6 x 50 = 3000.

If you can do this consistently every day for 12 weeks, there will be a substantial difference in your physical appearance.

From there you can decide where you want to take your physique and the next best steps to get there.

Thank you. I will start with the first calorie count, and if I feel comfortable, I'll try the second with 500mg. Just to be clear, with 2450cal I should expect my belly measurement to be getting smaller, rigth?

 

[Deezznutzz]

Thank you. I will start with the first calorie count, and if I feel comfortable, I'll try the second with 500mg. Just to be clear, with 2450cal I should expect my belly measurement to be getting smaller, rigth?

I have hit 200 protein, 50 fats,200 carbs on 1900-2200 calories if that don't work.

 

[MR_Midas]

Thank you. I will start with the first calorie count, and if I feel comfortable, I'll try the second with 500mg. Just to be clear, with 2450cal I should expect my belly measurement to be getting smaller, rigth?

Start with this and write down, measure volumes, do workouts and the amount of cardio is the same and you will understand the dynamics of changes.

 

[malfeasance]

Start with this and write down, measure volumes, do workouts and the amount of cardio is the same and you will understand the dynamics of changes.

Right. Small changes, in small increments, not huge changes. And you cannot make small changes unless you are keeping track.

 

[Deezznutzz]

Can anyone recommend a free tracking app that has a barcode scanner. MyFitnessPal just all the sudden discontinued the bar code scanner unless you pay. Been using that app for years.

 

[creatine acetate]

I use on android Yazio. I'm not sure if it's free on IOS.

Can anyone recommend a free tracking app that has a barcode scanner. MyFitnessPal just all the sudden discontinued the bar code scanner unless you pay. Been using that app for years.

 

[Deezznutzz]

I use on android Yazio. I'm not sure if it's free on IOS.

What is the app called I'm confused?