pumpedUpPapi
New member
I’m writing this post for those who think that gains are solely about what and how much you inject, rather than what you eat.
A lot of discussions focus on the "best" cycle for bulking or cutting, with the main emphasis being on drugs. While stacking the right compounds can certainly accelerate and amplify your results, the best progress is only achievable when paired with a proper diet. That's why I use a *cyclical* approach to nutrition that aligns with my training goals. This approach isn’t just about the drugs—it's about fueling your body the right way to make the most of your cycle.
Cyclical Diet for Muscular Gains
The cycle I’ll outline is designed for someone who is already lean (body fat under 12%) and looking to maximize muscle gain. If body fat is higher than 12%, I use a *cyclical cut* approach, which I’ll explain in a later post.
Step 1: Calculate Lean Body Mass
Your calories and macronutrients should always be based on your lean body mass (LBM). For example, if you weigh 250lbs at 10% body fat, your lean mass is 225lbs. From there, we can calculate your macronutrients.
Step 2: Macronutrient Breakdown
On cycle, the goal is to maximize nitrogen retention and muscle growth, which means we increase protein intake. I recommend a protein intake of at least 40% of total calories while on cycle, and sometimes even 45%. This higher protein intake helps retain more nitrogen, which is crucial for muscle growth.
For energy, I split the remaining calories between carbohydrates and fats, typically in a 40% carb / 20% fat ratio. However, if protein intake is bumped to 45%, I adjust the carb and fat percentages to maintain balance. The key here is to select the right energy sources based on your insulin sensitivity.
Step 3: Adjust Energy Sources According to Insulin Sensitivity
If you have good insulin sensitivity, your blood glucose levels stay stable and you can use carbs as the primary energy source (40% carbs, 20% fats). If you're insulin resistant, you’ll want to use fats and low-glycemic carbs (40% fats, 20% carbs). It's important to assess your insulin sensitivity—using a glucometer is a great way to track your blood sugar response.
Calories and Macronutrients: Quick Reference
- Protein: 4 calories per gram
- Carbs: 4 calories per gram
- Fats: 9 calories per gram
The Bulking Cycle Breakdown
Here’s a sample cycle for bulking that gradually increases calories to promote muscle growth while minimizing fat gain.
1. Phase 1 :
- 40% Protein, 40% Carbs, 20% Fat
- 15 calories per pound of lean mass (2 weeks)
2. Phase 2 :
- 40% Protein, 40% Carbs, 20% Fat
- 17 calories per pound of lean mass (2 weeks)
3. Phase 3 :
- 40% Protein, 40% Carbs, 20% Fat
- 19 calories per pound of lean mass (2 weeks)
4. Phase 4 :
- 40% Protein, 40% Carbs, 20% Fat
- 21 calories per pound of lean mass (2 weeks)
After this, move into the Depletion & Prime Phase to reset your body and prepare for the next cycle of bulking.
- Depletion Phase :
- 50% Protein, 30% Carbs, 20% Fat
- 10-12 calories per pound of lean mass for 3 weeks.
After the depletion phase, your body will be primed to climb back up the ladder and continue bulking. The key here is consistency and tracking your progress.
Monitoring Progress
While this method may seem complex at first, once you get the hang of calculating macros, it becomes second nature. I personally use this cyclical diet year-round, adjusting calories based on how my body is responding. You can do the same. Always assess your progress by looking in the mirror and using body fat calipers or other measurement tools. If you gain a little fat, that’s okay—it will help with muscle fascia expansion. However, if you notice significant fat gain around the midsection or lower back, it may be time to reassess your approach.
The Takeaway
Diet should always be prioritized over drugs. When your diet is dialed in, the effects of your cycle will be enhanced significantly. Also, remember that while it’s possible to gain 25-30lbs during a cycle, not all of it will be muscle. A realistic goal for a trained individual is 5-7lbs of lean muscle per year, even with the use of gear. Gaining muscle is a slow process—focus on steady, consistent progress.
Conclusion
By relying more on nutrition and less on drugs, you’ll get the most out of your cycle. Be patient, train hard, and eat smart. Muscle growth is a marathon, not a sprint.
Feel free to share your own tips, strategies, and results below!
A lot of discussions focus on the "best" cycle for bulking or cutting, with the main emphasis being on drugs. While stacking the right compounds can certainly accelerate and amplify your results, the best progress is only achievable when paired with a proper diet. That's why I use a *cyclical* approach to nutrition that aligns with my training goals. This approach isn’t just about the drugs—it's about fueling your body the right way to make the most of your cycle.
Cyclical Diet for Muscular Gains
The cycle I’ll outline is designed for someone who is already lean (body fat under 12%) and looking to maximize muscle gain. If body fat is higher than 12%, I use a *cyclical cut* approach, which I’ll explain in a later post.
Step 1: Calculate Lean Body Mass
Your calories and macronutrients should always be based on your lean body mass (LBM). For example, if you weigh 250lbs at 10% body fat, your lean mass is 225lbs. From there, we can calculate your macronutrients.
Step 2: Macronutrient Breakdown
On cycle, the goal is to maximize nitrogen retention and muscle growth, which means we increase protein intake. I recommend a protein intake of at least 40% of total calories while on cycle, and sometimes even 45%. This higher protein intake helps retain more nitrogen, which is crucial for muscle growth.
For energy, I split the remaining calories between carbohydrates and fats, typically in a 40% carb / 20% fat ratio. However, if protein intake is bumped to 45%, I adjust the carb and fat percentages to maintain balance. The key here is to select the right energy sources based on your insulin sensitivity.
Step 3: Adjust Energy Sources According to Insulin Sensitivity
If you have good insulin sensitivity, your blood glucose levels stay stable and you can use carbs as the primary energy source (40% carbs, 20% fats). If you're insulin resistant, you’ll want to use fats and low-glycemic carbs (40% fats, 20% carbs). It's important to assess your insulin sensitivity—using a glucometer is a great way to track your blood sugar response.
Calories and Macronutrients: Quick Reference
- Protein: 4 calories per gram
- Carbs: 4 calories per gram
- Fats: 9 calories per gram
The Bulking Cycle Breakdown
Here’s a sample cycle for bulking that gradually increases calories to promote muscle growth while minimizing fat gain.
1. Phase 1 :
- 40% Protein, 40% Carbs, 20% Fat
- 15 calories per pound of lean mass (2 weeks)
2. Phase 2 :
- 40% Protein, 40% Carbs, 20% Fat
- 17 calories per pound of lean mass (2 weeks)
3. Phase 3 :
- 40% Protein, 40% Carbs, 20% Fat
- 19 calories per pound of lean mass (2 weeks)
4. Phase 4 :
- 40% Protein, 40% Carbs, 20% Fat
- 21 calories per pound of lean mass (2 weeks)
After this, move into the Depletion & Prime Phase to reset your body and prepare for the next cycle of bulking.
- Depletion Phase :
- 50% Protein, 30% Carbs, 20% Fat
- 10-12 calories per pound of lean mass for 3 weeks.
After the depletion phase, your body will be primed to climb back up the ladder and continue bulking. The key here is consistency and tracking your progress.
Monitoring Progress
While this method may seem complex at first, once you get the hang of calculating macros, it becomes second nature. I personally use this cyclical diet year-round, adjusting calories based on how my body is responding. You can do the same. Always assess your progress by looking in the mirror and using body fat calipers or other measurement tools. If you gain a little fat, that’s okay—it will help with muscle fascia expansion. However, if you notice significant fat gain around the midsection or lower back, it may be time to reassess your approach.
The Takeaway
Diet should always be prioritized over drugs. When your diet is dialed in, the effects of your cycle will be enhanced significantly. Also, remember that while it’s possible to gain 25-30lbs during a cycle, not all of it will be muscle. A realistic goal for a trained individual is 5-7lbs of lean muscle per year, even with the use of gear. Gaining muscle is a slow process—focus on steady, consistent progress.
Conclusion
By relying more on nutrition and less on drugs, you’ll get the most out of your cycle. Be patient, train hard, and eat smart. Muscle growth is a marathon, not a sprint.
Feel free to share your own tips, strategies, and results below!
