BULKING and macros

[Alquh]

Hey guys. I'm going to be bulking while on cycle and would like to do a clean bulk for 12 weeks starting in September. What do you all recommend as far as macros and calories per day?

Is is worthwhile to clean bulk vs dirty bulk? Or does it not matter on gear?

Here is what my cycle will look like if that matters.
500mg test-e 2x/week
Dbol 50mg 2x/day (25mg ea) for 6 weeks
Anadrol 50mg 2x/day (25mg ea) for 6 weeks
Anastrozole 50mg/week

My TDEE is 2800kcals.
5'11" @ 188lbs ~18%bf

Thanks!

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[MotorCityMuscleMachine]

Hey guys. I'm going to be bulking while on cycle and would like to do a clean bulk for 12 weeks starting in September. What do you all recommend as far as macros and calories per day?

Is is worthwhile to clean bulk vs dirty bulk? Or does it not matter on gear?

Here is what my cycle will look like if that matters.
500mg test-e 2x/week
Dbol 50mg 2x/day (25mg ea) for 6 weeks
Anadrol 50mg 2x/day (25mg ea) for 6 weeks
Anastrozole 50mg/week

My TDEE is 2800kcals.
5'11" @ 188lbs ~18%bf

Thanks!

Sent from my Pixel using Tapatalk

{{ Is is worthwhile to clean bulk vs dirty bulk? Or does it not matter on gear? }}

*** All depends on how easily /readily "your" body responds. , If it late down fat easy or not.

I can tolerate more garbage than most, & stay lean, but albeit just overall not good for you.

I'd juY add the upward adjustments you need by way of fruits & oats, bump the rice portion up graduually.

Eat very same (constistant , so you know where your at. )

Doesn't have to be bland ( be creative ) it's fun too, but I understand time constraints too.

And add Cal's by simple means , add a packet of cream of rice/wheat to a meal.or two, then a small.apple if not enough.

Jiller green salads (for the fiber ) n say avacodo for extra Cal's

**** Beef & eggs (a must ) together ..! Etc. Much better imho to clean bulk, save the garbage for cheat type meals.

 

[Roc]

This is always a great question. I like the stop counting calories and macros crap. We all know that complex carbs will bulk you up and you need a variety, pasta, rice, potatoes, oats. Now I don’t count breakfast or post workout meals but if I did, there around 200g of carbs and min 1000 cals. I make 5 meals with 8oz of top round in each with 1 cup of rice with 1 cup of potatoes and eat that every 1 1/2hrs. I drink bcaa’s all day and love the carb drink 5% nutrition has out since it’s made with good stuff.

cycle wise?? Dbol looks great but would run it till week 8 but at week 7 bring in the drol and dump dbol at week 8 then run drol for 8 weeks. I would also just go for a gram of test.

 

[joonp]

Hey guys. I'm going to be bulking while on cycle and would like to do a clean bulk for 12 weeks starting in September. What do you all recommend as far as macros and calories per day?

Is is worthwhile to clean bulk vs dirty bulk? Or does it not matter on gear?

Here is what my cycle will look like if that matters.
500mg test-e 2x/week
Dbol 50mg 2x/day (25mg ea) for 6 weeks
Anadrol 50mg 2x/day (25mg ea) for 6 weeks
Anastrozole 50mg/week

My TDEE is 2800kcals.
5'11" @ 188lbs ~18%bf

Thanks!

Sent from my Pixel using Tapatalk

Imo i wouldnt be bulking at 18% bf. I also dont ever dirty bulk. I find it kind of countrary to your progress to basically take two step forward then one step back in ur nutrition when youre already doing that by cycling. I find it much easier to be more disciplined in my nutrition than to add weight for the sake of adding weight all to just then have to diet in the end anyways which will call for disciplined nutrition anyways. With anadrol you are also able to manipulate ur water etc through carb intake. I prefer high protein low carb when doing anadrol. However without know more than just ur stats its hard to give advice. Everyone reacts to nutrition and aas differently. You really have to do some experimentation to see what works best for you. You can start with a baseline nutrition plan and then adjust accordingly. At 18% bf i would look to take advantage of the muscle perserving effects of aas and reduce ur carbs except on workout days. Perhaps even look into carb cycling. I have had much success with carb cycling

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[Alquh]

Imo i wouldnt be bulking at 18% bf. I also dont ever dirty bulk. I find it kind of countrary to your progress to basically take two step forward then one step back in ur nutrition when youre already doing that by cycling. I find it much easier to be more disciplined in my nutrition than to add weight for the sake of adding weight all to just then have to diet in the end anyways which will call for disciplined nutrition anyways. With anadrol you are also able to manipulate ur water etc through carb intake. I prefer high protein low carb when doing anadrol. However without know more than just ur stats its hard to give advice. Everyone reacts to nutrition and aas differently. You really have to do some experimentation to see what works best for you. You can start with a baseline nutrition plan and then adjust accordingly. At 18% bf i would look to take advantage of the muscle perserving effects of aas and reduce ur carbs except on workout days. Perhaps even look into carb cycling. I have had much success with carb cycling

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I'm being a bit tough on my BF. It may be less, may be more. I was around 220lbs with a belly and then started doing Keto, lost around 35lbs. I think I can do carb cycling fairly easily, and planning on going to the gym 5 days a week. Good to know about the anadrol, thanks for the advice!

 

[Alquh]

This is always a great question. I like the stop counting calories and macros crap. We all know that complex carbs will bulk you up and you need a variety, pasta, rice, potatoes, oats. Now I don’t count breakfast or post workout meals but if I did, there around 200g of carbs and min 1000 cals. I make 5 meals with 8oz of top round in each with 1 cup of rice with 1 cup of potatoes and eat that every 1 1/2hrs. I drink bcaa’s all day and love the carb drink 5% nutrition has out since it’s made with good stuff.

cycle wise?? Dbol looks great but would run it till week 8 but at week 7 bring in the drol and dump dbol at week 8 then run drol for 8 weeks. I would also just go for a gram of test.

Wow that sounds expensive, but worth it! I love me some red meat! I'll be doing a lot of hamburger, chicken, tuna, avocados, pastas, potatoes, veggies etc.

 

[MotorCityMuscleMachine]

Imo i wouldnt be bulking at 18% bf. I also dont ever dirty bulk. I find it kind of countrary to your progress to basically take two step forward then one step back in ur nutrition when youre already doing that by cycling. I find it much easier to be more disciplined in my nutrition than to add weight for the sake of adding weight all to just then have to diet in the end anyways which will call for disciplined nutrition anyways. With anadrol you are also able to manipulate ur water etc through carb intake. I prefer high protein low carb when doing anadrol. However without know more than just ur stats its hard to give advice. Everyone reacts to nutrition and aas differently. You really have to do some experimentation to see what works best for you. You can start with a baseline nutrition plan and then adjust accordingly. At 18% bf i would look to take advantage of the muscle perserving effects of aas and reduce ur carbs except on workout days. Perhaps even look into carb cycling. I have had much success with carb cycling

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Very sound advice, & yes carb cycling dine properly, & dialed in for "you" works wunders.

I user to do a carb cycle or low carbs most days & last meal.of the day Sunday Eve & Wednesday Eve major carbs
Don't even need protien at these meals. But a variety.

Comprised of sweet potatoes oats, pat if butter butter buds better. Small banana. Fibrous carb veggies I mean.
Steamed eat up....! Then back to low next morn.

But another re-carb (re-feed) coming in just two (3 Eve's )

Same thing. I scheduled my bigger workouts the next day
As it takes time for the carbs to be useful glycogen.

I probably could have squoze a third carb up in there.
Fast metabo .

But after a carb up your body is confused & sucks it up, I usually get very warm , as long as there is broken down muscle tissue being repair, or calling for food & h2O.

Stay lean & make gains, it's so a good way to slowly prep for the "real" prep of a show, you can see how your vaskey /energy & overall look is weekly , or day after feed of carbs. Toy with it, it works..

MCMM

 

[Roc]

Wow that sounds expensive, but worth it! I love me some red meat! I'll be doing a lot of hamburger, chicken, tuna, avocados, pastas, potatoes, veggies etc.

Not as expensive as you think, I bought 12lbs of top round yesterday at the acme, buy one get one free, for 33 bux. Gotta look at the sales every week. Some people spend more at the bar every week then think food is expensive.

 

[Alquh]

How does this look for carb cycling? Protein shakes, red meat, complex carbs for most meals

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[Ricnixon]

Looks good. High carb should usually go on leg day.


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[Alquh]

Why is that?

Looks good. High carb should usually go on leg day.


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[Ricnixon]

Why is that?

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It’s just my opinion and one that is widely shared. But dieting is one of my strong points. Many who have seen my pics will agree. But that’s besides the point this isn’t about me.

I’m too lazy to type so I’m going to plagiarize. A good rule of thumb is to carb up leg day and the day after. Especially with what you are trying to achieve ie a cleaner style bulk.

“No other workout in your split likely compares in terms of volume and intensity. For this reason, it’s likely you’re burning significantly more calories on leg-day compared to any other day of the week. It's also likely to be the workout that produces the greatest release of anabolic hormones in your workout, give your muscles fuel to grow and yourself a reward for your hard work”


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[Ricnixon]

One of my general rules of thumb on a clean bulk is to hit 400g of carbs on heavy carb days and keep my fats low. Low carbs days range from 100-200g with fats still on the lower side but around 80-100g. Protein I don’t really count during this phase just eat a fuck load of it.


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[MotorCityMuscleMachine]

It’s just my opinion and one that is widely shared. But dieting is one of my strong points. Many who have seen my pics will agree. But that’s besides the point this isn’t about me.

I’m too lazy to type so I’m going to plagiarize. A good rule of thumb is to carb up leg day and the day after. Especially with what you are trying to achieve ie a cleaner style bulk.

“No other workout in your split likely compares in terms of volume and intensity. For this reason, it’s likely you’re burning significantly more calories on leg-day compared to any other day of the week. It's also likely to be the workout that produces the greatest release of anabolic hormones in your workout, give your muscles fuel to grow and yourself a reward for your hard work”


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In the analogy I mentioned , with two carb ups but (this wasn't bulking at all, keeping full and burning fat, I go flat in too low carbs. But when I did this style as Ric said day after was legs, and the other was back, the two largest muscles being trained most likely need /and will utilize the excess { if it is in fact excess, somw don't eat as much as they think, you /I could have to force some Cal's, or just plug away. at the chowing. It can be daunting, but with little fat (to lessen satiety. ) & Mushy, oatmeal sweet potatoes, or cream if wheat /rice (combo of banana ) etc.

It can be done ..! I'm going to try & be the KARB KING this bulk, I know what I'm up against, did it b4 and all be damn

I'm beasting out this time...!

 

[Alquh]

It’s just my opinion and one that is widely shared. But dieting is one of my strong points. Many who have seen my pics will agree. But that’s besides the point this isn’t about me.

I’m too lazy to type so I’m going to plagiarize. A good rule of thumb is to carb up leg day and the day after. Especially with what you are trying to achieve ie a cleaner style bulk.

“No other workout in your split likely compares in terms of volume and intensity. For this reason, it’s likely you’re burning significantly more calories on leg-day compared to any other day of the week. It's also likely to be the workout that produces the greatest release of anabolic hormones in your workout, give your muscles fuel to grow and yourself a reward for your hard work”


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One of my general rules of thumb on a clean bulk is to hit 400g of carbs on heavy carb days and keep my fats low. Low carbs days range from 100-200g with fats still on the lower side but around 80-100g. Protein I don’t really count during this phase just eat a fuck load of it.


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Makes sense thanks! barbell22

In the analogy I mentioned , with two carb ups but (this wasn't bulking at all, keeping full and burning fat, I go flat in too low carbs. But when I did this style as Ric said day after was legs, and the other was back, the two largest muscles being trained most likely need /and will utilize the excess { if it is in fact excess, somw don't war as much as they think, you /I could have to force some Cal's, or just plug away. at the chowing. It can be daunting, but with little fat (to lessen satiety. ) & Mushy, oatmeal sweet potatoes, or cream if wheat /rice (combo of banana ) etc.

It can be done ..! I'm going to try & be the KARB KING this bulk, I know what I'm up against, did it b4 and all be damn

I'm beasting out this time...!

Good advice, thank you! I'll keep everyone updated. Going to the grocery now

 

[xxplosive]

If youre trying to put on straight meat, theres no magic formula besides running T3/tren or T3/primo to make sure the excess gets synthesized into muscle or just burnt.

Ive failed miserably every time Ive tried to use T3 to "cut, as I end just torching muscle and looking like shit... but I have experimented with using it just 1 or 2x a week with whorish meals with GREAT results.

You dont have to fear for losing muscle when youre taking in a shit ton of calories, and for me at least, had a synergistic effect in regards to being able to absorb/synthesize more proteining in 1 sitting.

If youre going for as much muscle as possible... imo, dont be afraid of pastries, red meats, cheeses- idk if its just the extra calories, but I get the biggest strength and muscle gains when I splurge a bit on that kinda bullshit while in training mode.

Much easier IMHO to hold onto lean tissue with the aid of anabolics during mass calorie deficit than it is to build the tissue to begin with without enough building materials.