Reading time 3 min 6 sec
The steroid cycle is associated with high body costs for building muscles. The body is trying to fill up the spending of resources with a margin, for this it needs “building material” and time. The basic rule is: you need to get more than spend. Only in this case will happen muscle growth.
Without a proper nutrition diet, any steroids cycle will be a waste of money and time.
From this we have to understand that on a cycle you need to adjust your diet.
How many calories need to be taken per day on the course?
It is well known that a person doing heavy physical activity, on average, spends 2300-3300 kcal per day. Approximately the required number of calories can be calculated by the formula WEIGHT (in kg) * 30 =… Calories. For example, if your weight is 80 kg, then you need 80 * 30 = 2400 kcal. This is the approximate minimum energy required to maintain your weight.
Formula: Your weight (kg) * 30 = sum of calories
On the cycle, this amount should be increased by 600-700 kcal. This is the only way when under heavy workout you can maintain a positive energy balance.
This formula is not universal and should be adjusted taking into consideration the characteristics of your physique (ectomorph, mesomorph, and endomorph), daily activity (whether you work with a sledgehammer at work or sitting and working on a computer all day). For example, a thin person with high activity at work may add 1000 kcal to his minimum supply of energy and it will go to his plus. A complete endomorph can begin to gain adipose tissue and an extra 500 kcal will be more than enough for him.
It will take time to know the optimal figures of calories for yourself
The optimal diet. The ratio of nutrients:
After you have decided on the number of calories you need to take then you have to choose the optimal diet. The optimal ratio of nutrients in your diet will be:
- proteins – 20-30%
- carbohydrates – 50-60%
- fats – 10-20%
The best nutrient on the cycle is animal protein. You can find it in maximum concentration in fish, poultry, eggs, dairy products. The calorie list of products can be found on medical and other websites. Protein needs about 2-3 g per kg. body weight. Your task is to collect the required amount of protein from these products on a daily diet. Protein is the main building material for your muscles. It is better to use animal protein, not vegetable protein.
If protein is a building material, then carbohydrates are a source of energy. Total carbohydrates, as mentioned earlier, should be 50-60% of the total calories. There are two types of carbohydrates: simple (various sweets) and complex (cereals). Complex(slow) carbohydrates (rice, buckwheat) should be used in the daily diet, but simple(fast) ones can only be used after training for quick recovery.
When and how to eat to build mass?
Eat more often and in small portions. The optimal number of meals is 6-8 times. The interval between meals should be 2-3 hours. Such a schedule is useful for several reasons:
- equal ingestion of nutrients throughout the day without recessions
- all processes in your body (fat burning, weight gain) with this diet are more intense
- ability to absorb significantly more protein
In the morning we need to eat mainly carbohydrates, in the evening – proteins. Cos in the morning our body needs energy more for the coming day, and in the evening is true of building material for our muscles. Especially at night, when our body is at rest, excess energy from carbohydrates will be stored in subcutaneous fat, which is undesirable.
Nutrition before, during and after training.
Before training, you need to eat only proteins and carbohydrates and exclude fats.
Carbohydrates before exercise are needed to provide the muscles and brain with extra energy. To increase energy tone, take a mix of carbs and protein 30 minutes before the workout (Carbohydrates should be complex). The largest portion of protein and carbs you need to eat after your workout. Before going to bed, take a serving of whey/casein protein drink or cottage cheese.
With proper nutrition, the result from the course of steroids will be maximum, without it, any cycle will be a waste of time and money.