Hello everyone. Long time lurker, 1st time poster who needs some assistance with his (1st) on cycle diet. I’m 24 years old… been lifting since I was 14, and I’m a NASM and AFAA certified personal trainer. I’m beginning a test enanthate cycle (1000mg frontload, with 500mg a week for 10 weeks (12 if I continue to grow)). I’m 5’9 and I shift between 175 and 180 (probably meaning I’m 175 actually). I’m seeking to put on 15-20 pounds. My BF at the moment is around 10-11% (3-site caliper measurment). Unfortunately I’ve got a pain in the ass tendancy to store fat right in the front of my stomach… so it’s incredibly hard to get good definition in my lower abs, even at low BF%.
I’ve got everything about the actual cycle taken care of (gear, arimidex, and nolvadex on hand). My question is about my diet. At the moment, I began a bulking cycle a few months ago… consuming appx 3300 cal/day at a 55-25-20 ratio C/P/F. Only around 2 g protein per Kg bodyweight… I notice that at a caloric surplus, I tend to store BF easier if my protein intake is too high (genetics only allows me a certain rate of protein synthesis). While i’ve been training for awhile, I’m not completely familiar with diet while on juice. I know its appx 25 cal per pound bodyweight, which would put me at almost 4400 cal per day… with I suspect about 2 g protein per pound BW… thats appx 350 g protein. So that means if I’m consuming 4400 cal/day, protein will make up about 30% of my caloric intake. I’m wondering what would be a good percentage for the remaining calories. I’m thinking 50% carbs (550g) and 20% fat (100g)… but I’m open to suggestions.
Likewise… do I taper my diet up to 4400 around the 4th or 5th week of the cycle when the enanthate really kicks in? Or do I start right off the bat with 4400 cals? I obviously dont wanna be packin on too much BF by overeating in the beginning before my body’s rate of protein synthesis and general metabolism is up to speed with my caloric intake.
And also… what type of training split works best for everyone out there? I’ve been going 4-5 times per week, hitting each bodypart at least once a week. Here’s how it looks…
Day 1 - Triceps/shoulders
Day 2 - Biceps/abs
Day 3 - Legs
Day 4 - Chest
Day 5 - Back (includes posterior delts)
Usually doing about 4-5 exercises per bodypart, 3-4 sets each. I’m wondering if I’ll get better results trying to hit each bodypart twice a week, or at least the areas I have problems with (biceps for me in particular). Again I know my recovery time will decrease, And I’m wondering if hitting a bodypart more times will benifit me more, or just let myself rest and stick with once a week. Thanks for the input for anyone who’s still reading this long-winded drivel .