myosaurus
TID Board Of Directors
- Sep 21, 2010
- 934
- 401
I'm coming to an end of my cutter cycle curently sitting at 219lbs and 6.34% bodyfat and debating whether to go right into bulk cycle and take advantage of rebound, or be conservative and do proper pct and then start bulker.. I know I'll shoot right back up to 225-230 range gear free within weeks, so I'll come off for 12 weeks and still eat high protein/high calorie for 8 weeks(when I'm most vulnerable to catabolism) then cut protein to 200-180 grams and make the rest up with carbs and fat(to give my kidney a break and sensitize my protein intake for upcoming cycle).
I'll be using BMR chart to determine my caloric intake.... BMR= 66 + (6.23 x body weight in lbs) + (12.7 x height in inches) - (6.8 x age in yrs)
so BMR for 219lb person 37yrs old 5'8(or 68 inches) = BMR = 66 + (6.23 x 219) + (12.7 x 68) - (6.8 x 37) = 2042.37 x 1.55 (moderately active, exercises 3-5 x week) = 3165.67 cal
to add 2lbs/week, you need 1000 cal/day excess, so I'll be eating 4165.67 cal. this is during PCT. I plan to use 30/40/30 macros(pro/carb/fat) first 8 weeks, then 25/45/30 last 4 weeks.
If I"m 235lbs, then BMR= 66 + (6.23 x 235) + (12.7 x 68) -(6.8 x 37) = 2142.05 x 1.725(very active, hard training 6-7 days) = 3695.04 cal
to add 2 lbs/week, need 1000 cal/day excess, so I'll be eating 4695.04 cal. this is during heavy bulk cycle training high volume. planned macros ratios are 20/60/20 and slowly convert to 30/40/30 over time.
the low protein thing during last 4 weeks off cycle is suggested by NutNut, a respected nutrition guru and seems to make a lot of sense. I remember coming off contest and balooned up to soft 240 but my strength was good and when the cycle started and converted to higher protein, I gained nicely and hardened up right away.
if anyone has anything to add to this, it'll be greatly appreciated.
I'll be using BMR chart to determine my caloric intake.... BMR= 66 + (6.23 x body weight in lbs) + (12.7 x height in inches) - (6.8 x age in yrs)
so BMR for 219lb person 37yrs old 5'8(or 68 inches) = BMR = 66 + (6.23 x 219) + (12.7 x 68) - (6.8 x 37) = 2042.37 x 1.55 (moderately active, exercises 3-5 x week) = 3165.67 cal
to add 2lbs/week, you need 1000 cal/day excess, so I'll be eating 4165.67 cal. this is during PCT. I plan to use 30/40/30 macros(pro/carb/fat) first 8 weeks, then 25/45/30 last 4 weeks.
If I"m 235lbs, then BMR= 66 + (6.23 x 235) + (12.7 x 68) -(6.8 x 37) = 2142.05 x 1.725(very active, hard training 6-7 days) = 3695.04 cal
to add 2 lbs/week, need 1000 cal/day excess, so I'll be eating 4695.04 cal. this is during heavy bulk cycle training high volume. planned macros ratios are 20/60/20 and slowly convert to 30/40/30 over time.
the low protein thing during last 4 weeks off cycle is suggested by NutNut, a respected nutrition guru and seems to make a lot of sense. I remember coming off contest and balooned up to soft 240 but my strength was good and when the cycle started and converted to higher protein, I gained nicely and hardened up right away.
if anyone has anything to add to this, it'll be greatly appreciated.
