GeneticGoldmine
New member
Alright, let’s talk about optimizing your cycle with the right nutrition – because we all know it's not just about the gear, it's about what you're putting in your body.
Too often, I see people obsessing over the best cycle for bulking or cutting, always hyper-focused on the drugs. Don’t get me wrong, stacking the right compounds definitely helps you get faster and bigger gains, but if your diet isn’t on point, you’re just wasting your time. That’s why I stick with a “Cyclical” approach to diet. The cycle I’m about to break down is for someone looking to build muscle – basically, someone who’s already lean (around 12% body fat or less). If your body fat’s higher than that, I’d switch things up and go with a cut cycle. But that’s a post for another time.
First things first: calories and macros are based on lean body mass. Let’s say you’re 250lbs with 10% body fat. That leaves you with 225lbs of lean muscle to feed. Once you’ve got that number, it’s all about splitting up your macros. For me, protein is always at least 40% of my intake when I’m on cycle, sometimes pushing it to 45%. The goal is to maximize nitrogen retention, which directly ties to increasing your protein intake while on gear.
Now, let’s talk about energy sources. You’re going to split that between carbs and fats, usually 40% carbs and 20% fats. But here’s the key: the right energy source depends on how sensitive you are to insulin. If you’re insulin sensitive, carbs are your friend (because your blood sugar stays stable). But if you’re insulin resistant, it’s better to lean into fats and keep carbs lower (40% fats, 20% low-GI carbs).
For those of you who don’t know, here’s a quick reminder on how macros break down:
To really maximize muscle gains and minimize fat, here’s how I set up the cycle:
Once you’ve hit the depletion phase, your body should be primed to go back to the bulking phase. You can adjust the calorie intake depending on your progress and what feels right for your body. This is the approach I use year-round and tweak as necessary for my body type. It’s super effective, but it does take a little time to get used to the macro math. Don’t worry though, once you’ve got the hang of it, it’s a piece of cake.
Also, make sure you’re keeping an eye on your progress in the mirror, and if you have calipers, use them to measure. You might put on a little fat, and that’s cool – some fat gain is actually good for stretching your muscle fascia. But if you’re putting on noticeable fat around your waist or lower back, it’s time to dial things back.
Here’s the bottom line: you can’t just rely on gear to get huge – diet needs to be your foundation. When your nutrition is on point, your cycle will work 10 times better. Also, keep your expectations in check. Sure, you might gain 25-30lbs during a cycle, but not all of that is muscle – expect some fat and water gain too. For someone who’s been training for a while, gaining 5-7lbs of solid muscle per year is a realistic goal, even with gear. The longer you train, the slower your gains will come. Muscle doesn’t grow in pounds – it grows in ounces. Slow and steady wins the race.
Too often, I see people obsessing over the best cycle for bulking or cutting, always hyper-focused on the drugs. Don’t get me wrong, stacking the right compounds definitely helps you get faster and bigger gains, but if your diet isn’t on point, you’re just wasting your time. That’s why I stick with a “Cyclical” approach to diet. The cycle I’m about to break down is for someone looking to build muscle – basically, someone who’s already lean (around 12% body fat or less). If your body fat’s higher than that, I’d switch things up and go with a cut cycle. But that’s a post for another time.
First things first: calories and macros are based on lean body mass. Let’s say you’re 250lbs with 10% body fat. That leaves you with 225lbs of lean muscle to feed. Once you’ve got that number, it’s all about splitting up your macros. For me, protein is always at least 40% of my intake when I’m on cycle, sometimes pushing it to 45%. The goal is to maximize nitrogen retention, which directly ties to increasing your protein intake while on gear.
Now, let’s talk about energy sources. You’re going to split that between carbs and fats, usually 40% carbs and 20% fats. But here’s the key: the right energy source depends on how sensitive you are to insulin. If you’re insulin sensitive, carbs are your friend (because your blood sugar stays stable). But if you’re insulin resistant, it’s better to lean into fats and keep carbs lower (40% fats, 20% low-GI carbs).
For those of you who don’t know, here’s a quick reminder on how macros break down:
- Protein: 4 calories per gram
- Carbs: 4 calories per gram
- Fats: 9 calories per gram
To really maximize muscle gains and minimize fat, here’s how I set up the cycle:
Bulking Phase
- Macros: 40% Protein, 40% Carbs, 20% Fats (or adjust to your needs)
- Calories per pound of lean mass:
- 15 cals/lb (225 x 15 = 3,375) – 2-week phase
- 17 cals/lb (225 x 17 = 3,825) – 2-week phase
- 19 cals/lb (225 x 19 = 4,275) – 2-week phase
- 21 cals/lb (225 x 21 = 4,725) – 2-week phase
Depletion and Priming Phase
- Macros: 50% Protein, 30% Carbs, 20% Fats (carbs only around breakfast, pre-workout, and post-workout)
- Calories per pound of lean mass:
- 10 cals/lb (225 x 10 = 2,250) – 1-week phase
- 12 cals/lb (225 x 12 = 2,700) – 2-week phase
Once you’ve hit the depletion phase, your body should be primed to go back to the bulking phase. You can adjust the calorie intake depending on your progress and what feels right for your body. This is the approach I use year-round and tweak as necessary for my body type. It’s super effective, but it does take a little time to get used to the macro math. Don’t worry though, once you’ve got the hang of it, it’s a piece of cake.
Also, make sure you’re keeping an eye on your progress in the mirror, and if you have calipers, use them to measure. You might put on a little fat, and that’s cool – some fat gain is actually good for stretching your muscle fascia. But if you’re putting on noticeable fat around your waist or lower back, it’s time to dial things back.
Here’s the bottom line: you can’t just rely on gear to get huge – diet needs to be your foundation. When your nutrition is on point, your cycle will work 10 times better. Also, keep your expectations in check. Sure, you might gain 25-30lbs during a cycle, but not all of that is muscle – expect some fat and water gain too. For someone who’s been training for a while, gaining 5-7lbs of solid muscle per year is a realistic goal, even with gear. The longer you train, the slower your gains will come. Muscle doesn’t grow in pounds – it grows in ounces. Slow and steady wins the race.