Diet/Macro advice test/deca cycle.

[falcmik]

Hi was hoping to get some help with diet and macros for 1st cycle.
I’m 50yo, 5’9”, 181lbs, bodyfat % 10.5(taken electronically)
BMR 2900.
Cycle: 500mg test cyp. (250mg 2 x a week)(12 wks), 500mg deca (250mg 2x a week)(10 wks), 12.5mg aromasin eod (adjusted if needed)(12 wks). No PCT, at end of cycle will return to my normal TRT dose of 200mg test every 10 days.
Currently training 3 days a week ( thinking of moving to 5 days about a month into cycle, ideas on this would be helpful). mon- chest/biceps/core, weds-legs/core, fri- shoulders/back/triceps/core

Diet- 3400 KCal/day, Carbs 40%, Pro 30%, Fat 30% ( 320g Carbs, 240g Pro, 107g Fat)
sample of diet: meal 1: 1/2 cup of oatmeal, 1cup non fat Greek yogurt, 1cup blueberries, 2 TBSP flax seed, 2 TBSP chia seed, 3TBSP hemp seed, 1 cup of egg whites, 1 banana( blended as a shake) - 830 KCal C90g, F 32.5g, P 51.7g.
Meal 2: 1 cup nonfat Greek yogurt, 2 TBSP natural peanut butter. KCal 330 C 16g,F 15g, P 31g.
Meal 3-8oz 97% lean ground turkey, 150g cauliflower, 3oz legume penne KCal 638, C 56.5g, F 19g, P 65g.
Meal 4 : 12oz chicken breast, 86g broccoli, 3oz legume penne KCal 648, C 59g, F 11g, P 88 g.
Meal 5: 6 eggs KCal 420 C 0g, F 30g, P 36g.
Legume penne is often replaced with brown rice, and/or sweet potato. Veggies vary broccoli, brussel sprouts, cauliflower. Meal 2 changes constantly tuna, eggs, lean red meat sweet pot, rice, veggies. Meal 1 is always blended as a shake, fruit changes. On training days post workout protein shake added in.
Any suggestions or advice would be appreciated.

 

[stevesmi]

you are 50 years old and only 10% body fat. that is something to not take for granted.

someone with your stats is going to blow up on that many calories a day, even if very active.

i would ease up a bit on that. if you want to bulk do 3000 calories a day vs. 3500

you don't want to get fat and ruin what you have worked hard for

 

[chadmack282]

Hi was hoping to get some help with diet and macros for 1st cycle.
I’m 50yo, 5’9”, 181lbs, bodyfat % 10.5(taken electronically)
BMR 2900.
Cycle: 500mg test cyp. (250mg 2 x a week)(12 wks), 500mg deca (250mg 2x a week)(10 wks), 12.5mg aromasin eod (adjusted if needed)(12 wks). No PCT, at end of cycle will return to my normal TRT dose of 200mg test every 10 days.
Currently training 3 days a week ( thinking of moving to 5 days about a month into cycle, ideas on this would be helpful). mon- chest/biceps/core, weds-legs/core, fri- shoulders/back/triceps/core

Diet- 3400 KCal/day, Carbs 40%, Pro 30%, Fat 30% ( 320g Carbs, 240g Pro, 107g Fat)
sample of diet: meal 1: 1/2 cup of oatmeal, 1cup non fat Greek yogurt, 1cup blueberries, 2 TBSP flax seed, 2 TBSP chia seed, 3TBSP hemp seed, 1 cup of egg whites, 1 banana( blended as a shake) - 830 KCal C90g, F 32.5g, P 51.7g.
Meal 2: 1 cup nonfat Greek yogurt, 2 TBSP natural peanut butter. KCal 330 C 16g,F 15g, P 31g.
Meal 3-8oz 97% lean ground turkey, 150g cauliflower, 3oz legume penne KCal 638, C 56.5g, F 19g, P 65g.
Meal 4 : 12oz chicken breast, 86g broccoli, 3oz legume penne KCal 648, C 59g, F 11g, P 88 g.
Meal 5: 6 eggs KCal 420 C 0g, F 30g, P 36g.
Legume penne is often replaced with brown rice, and/or sweet potato. Veggies vary broccoli, brussel sprouts, cauliflower. Meal 2 changes constantly tuna, eggs, lean red meat sweet pot, rice, veggies. Meal 1 is always blended as a shake, fruit changes. On training days post workout protein shake added in.
Any suggestions or advice would be appreciated.

Your stats look good, I would bring the calories down. What is your calorie intake for maintenance?

 

[Mobster]

If the BMR is 2900 then I suggest 3000-3100

 

[falcmik]

Thank you. I appreciate it.

 

[falcmik]

I had worked it out as 2900, And i can not remember just how i came to that number now. I think using several formulas and calculators just above or below 2900 were the most common results. Today i pulled out the InBody body analysis to take a pic and upload it and saw for the first time that it calculated my BMR as 1958. now I am really confused, and suddenly unsure about everything i've been doing. Can someone please tell me how to calculate BMR correctly? or is it one of those things that there is no right or one single way to do?

 

[falcmik]

Thank you, going to drop it to 3000 see how that works. So if BMR is 2900 you'd suggest 3000-3100. What if BMR is 1958? would you suggest 2000-2100? I ask because i was looking at the body analysis results sheet amd saw that it calculated a BMR of 1958 for me. which seems really low to me only because everything i've read up until now was working it out to be 2700-3000. Now i'm really confused. Was told Im thinking way to much about these numbers. what do you think about this InBody calculated BMR?

 

[mickc1965]

BMR is what you body burns at total rest, the rest will be from any movement etc

 

[stevesmi]

remember 3000 'worked out' really is 3500.

just telling you the truth. restaurants always understate calories on their menu. they had sauce, butter, oil to it. i had a meal last night that said 550 calories.. ummm.. no fucking way.. it was twice that. also anything in a package is going to be 20% off on average and those apps can be up to 45% off

i'm not a fan of 'counting calories' for that reason. my philosophy is you should know if you are in a surplus or deficit based on the trajectory of your weight moving. if you gained 5 pounds in 2 weeks and you think you are at maintenance, you probably aren't

 

[Masonic Bodybuilder]

Overall I think it looks great. You can use a site like www.tdeecalculator.net to get a good idea of how many calories you burn in a day.

 

[muskate]

Overall I think it looks great. You can use a site like www.tdeecalculator.net to get a good idea of how many calories you burn in a day.

Remember that these sort of calculators are not 100% accurate. They will get you in the ball park but won't give you the exact number. Your actual TDDE might be up to +/- 20% high or lower then the number it spits out.

 

[falcmik]

I dislike counting calories, but eating on a schedule, and eating such a large amout of food, is new to me and i need to get a feel for how much to eat or i will eat too little. I dont use any apps to do this. For a week i wrote down the foods i ate and how much( i weigh out everything) after that week i got copies of the USDA nutrional data base, as well as partial base from the Eurpoeans equvalent. And created a spread sheet for for food and ine for what i est and keep track if it that way. My goal is to get a better idea of how to eat and gow much , and then stop keeping track.. Today is my forst day back at the gym after theee weeks ( i was in a motorcycle accident) and we will check my weight and bodyfat etc... on the InBody .
Thank you again for your advice, I Have a few questions i plan on asking in the next few days. Not about diet tho.

 

[Al5920]

Thank you, going to drop it to 3000 see how that works. So if BMR is 2900 you'd suggest 3000-3100. What if BMR is 1958? would you suggest 2000-2100? I ask because i was looking at the body analysis results sheet amd saw that it calculated a BMR of 1958 for me. which seems really low to me only because everything i've read up until now was working it out to be 2700-3000. Now i'm really confused. Was told Im thinking way to much about these numbers. what do you think about this InBody calculated BMR?

A BMR calculater with use your age, height, and weight to give the estimated calories you need to live. Like organ function. It doesn’t factor in your activity. You need to calculate your maintaince calories. If 2900 is what you calculated that’s seems high to me even if your active