How to develop a lean muscle gain/offseason program - article by Trevor Kouritzin

[muskate]

Muskate

Calorie cycling via altering carbs is something I started recently. The idea of being in a calorie surplus to build muscle is a fascinating subject. I have always wondered though about the timing of the surplus. If I am on a push,legs pull routine with a rotating 5th day ( work out days are dynamic), I have two off days a week. I workout in the evening. So say I do push on Monday, Legs on Tuesday, Wednesday off, Thursday Pull. When I plan my eating for Thursday, I would bump the calories for the day. However, since I'm not working out until 7:30PM, do I really need to be in a surplus all day? If my window for growth is really 24 to 48 hours (not on gear) and the goal is to minimize fat gain while gaining lean muscle, I would think the 18 to 24 hours following the workout would be the important period. So higher calories on Wednesday following the leg workout, then lower calories on Thursday. Any thoughts?

There are many ways to 'skin a cat'.

There is no right or wrong way to do it. Manipulating your calorie levels will be beneficial however you split it up. I personally would make your high day your hardest training day because that way, you are fueling yourself optimally for your workout.

People can advocate that post workout your glycogen synthesis capacity increases etc etc. but it makes more sense to me to fuel BEFORE training then afterwards.

You don't fill up your tank of gas in your car after your trip, you fill it up before you leave. Same thing with your workouts. It makes more sense to me to fuel BEFORE training, then after.

 

[fraz_732000]

bundle of thanks my friend!its really really helping!

 

[muskate]

bundle of thanks my friend!its really really helping!

My pleasure. Service with a smile from Trevor the diet coach

 

[nvr2lt]

Thanks buddy. As much as you help and reply, all I can see in my head is a boy riding a bike delivering newspapers lol

 

[YouCanDoIt]

I know it's sort of late but thought I might be able to get some of your advice and clarifications regarding my reverse diet plan.

A little background: I've been using EC Stack for 6 weeks now to end my 10 week cut (now at: 64mg/day - 600mg/Caffeine) and just started my reverse Diet as I went a bit below my BMR to shred the last bit. Currently sitting @ 9%-10%BF, 174 pounds, 6"2. I purchased mk-2866 from sarms1 and the recommended hcgenerate for PCT. I want to start my first cycle and build some muscle while losing another 1%bf.


I was planing on doing a run for 8 weeks (going on vacation) plus start pct on vacation with hcgenerate and maybe add clomid, if necessary cause I'd don't want to spend more than necessary. I am unsure, if I should start the cycle during my reverse diet - which might make things more difficult in figuring out my maintenance calories/sweet spot while on mk-2866 or just start once I reach maintenance cals but then I'll have a shorter run with mk-2866, I think.

My questions:
1) Is there any benefit in using Ostarine 25/mg day with EC (48 mg/day/400C) for 4 weeks to reverse diet back to maintenance cals and then run Osta for another 4 weeks at maintenance cals, Is it sensible and realistic to make decent gains during a reverse diet with mk-2866 with the above set-up?

2) Can I take a break for a 5 day vacation without using mk-2866 and then resume again once I get back or is it better just start now and complete a full 8 week cycle ?

3) Lastly, would using hcgenerate be sufficient for a PCT and is there any sense in taking on vacation without hitting the gym for 5 days?

Having regard to the above details, I would really appreciate any of your constructive criticisms or recommendations on how to go about my reverse diet . Thanks.

 

[YouCanDoIt]

Tried posting before - something went wrong so I'm trying it again (newbie).


I was hoping to get some advice regarding my reverse diet: A little background, I've been using EC Stack for 6 weeks now to end my 10 week cut (worked up to: 64mg/day E - 600mg/Caffeine) and just started my reverse Diet as I hit a bit below my BMR, don't wan't to lose any muscle- approx 700 cal deficit. I purchased several bottles of mk-2866 from sarms1 and got a bottle of hcgenerate for pct. Currently my stats are at 9%-10%BF, 174 pounds, 6"2 and looking to build some muscle and possibly lose another 1% BF. I am unsure if I should start the run during my reverse diet - which might make things more difficult in figuring out my maintenance calories/sweet spot while on mk-2866 or just start once I reach maintenance cals, but then I think I'll have a shorter run with mk-2866 since I'm going on vacation.

My questions are as follows:

1) Is there any benefit in using Ostarine 25/mg day with EC (48 mg/day/400C) for 4 weeks to reverse diet back to maintenance cals and then run mk-2866 for another 4 weeks at or about maintenance cals? Is it sensible and realistic to make decent gains during a reverse diet with mk-2866 and with the above plan ? Any other recommendations...?


2) Would it make more sense to reach maintenance cals first and run mk-2866 thereon for 4 weeks, take a break from mk-2866 for 5 days and resume with remaining cycle?

3) Lastly, if I do finish an 8 week cycle , should I start hcgenerate right after on vacation without being able to hit the gym?

I apologize for all the newbie question, and would really appreciate any constructive criticisms and/or recommendations on how to go about my reverse diet and make the most out of mk-2866 cycle. Thanks

 

[muskate]

I know it's sort of late but thought I might be able to get some of your advice and clarifications regarding my reverse diet plan.

A little background: I've been using EC Stack for 6 weeks now to end my 10 week cut (now at: 64mg/day - 600mg/Caffeine) and just started my reverse Diet as I went a bit below my BMR to shred the last bit. Currently sitting @ 9%-10%BF, 174 pounds, 6"2. I purchased mk-2866 from sarms1 and the recommended hcgenerate for PCT. I want to start my first cycle and build some muscle while losing another 1%bf.


I was planing on doing a run for 8 weeks (going on vacation) plus start pct on vacation with hcgenerate and maybe add clomid, if necessary cause I'd don't want to spend more than necessary. I am unsure, if I should start the cycle during my reverse diet - which might make things more difficult in figuring out my maintenance calories/sweet spot while on mk-2866 or just start once I reach maintenance cals but then I'll have a shorter run with mk-2866, I think.

My questions:
1) Is there any benefit in using Ostarine 25/mg day with EC (48 mg/day/400C) for 4 weeks to reverse diet back to maintenance cals and then run Osta for another 4 weeks at maintenance cals, Is it sensible and realistic to make decent gains during a reverse diet with mk-2866 with the above set-up?

Yes. Ostarine is great to increase recovery and prevent muscle loss. Ostarine is not a very aggressive compound but with a proper reverse diet and training program, you should make really good quality clean gains.

You are using a really high dosage of ephedrine and caffeine. You are going to slowly want to wean off that and eventually get off it completely. Stimulants raise cortisol levels and lead to adrenal fatigue.

2) Can I take a break for a 5 day vacation without using mk-2866 and then resume again once I get back or is it better just start now and complete a full 8 week cycle ?

It would be better to start it now and run a full 8 week cycle without breaks.

3) Lastly, would using hcgenerate be sufficient for a PCT and is there any sense in taking on vacation without hitting the gym for 5 days?

Yes. Ostarine is only mildly suppressive but it is still suppressive. You need to run a mini PCT with a bottle of a good natural testosterone booster like HCGenerate after your ostarine cycles. That doesn't change whether you are training or not. If your PCT is during your vacation, simply pack the hcgenerate in your checked bag and continue to use it while you are on your trip. There are no illegal ingredients in hcgenerate so you can safely travel internationally with it.

Having regard to the above details, I would really appreciate any of your constructive criticisms or recommendations on how to go about my reverse diet . Thanks.

Above in bold. Clomid is not needed for a PCT after an ostarine cycle. All you need is a bottle of a good natural testosterone booster like HCGenerate.

 

[Masonic Bodybuilder]

Ostarine is a perfect compound to run with the EC stack. It will help keep your muscle mass while you are on the fat burners.

 

[YouCanDoIt]

At this point im using the EC only to minimize fat gain via reverse diet to maintenance cals, so planing on tapering down dosage for 2 weeks and that would be it for the EC.. focus now is to build some muscle while minimizing any fat gain using mk-2866 only & a good pre-workout supplement ( need that extra boost from caffeine 350mg/Beta-Alanine 4.8g/Citrulline Malat etc) . Pretty excited on starting my first mk-2866 cycle, let's see if I can build some muscle during my reverse diet or maintenance cals without gaining fat.