15 October, 2026, 03:31 PM
Nutrition Fundamentals for Lifters
Training is the stimulus. Food is the raw material. Without the second part dialed in, the first part does not produce what it should. This is especially true when running a cycle, because your body's capacity to use nutrients is amplified.
Protein
The research is clear enough: 1.6 to 2.2 grams per kilogram of body weight per day covers most lifters. On cycle, erring toward the higher end makes sense because protein synthesis is elevated. Spread it across 4 to 5 meals. Hitting your daily target matters more than meal timing, but spacing it out helps.
Calories
Bulking: a surplus of 300 to 500 calories above maintenance. Going higher just adds fat faster without meaningfully increasing muscle gain. Cutting: a deficit of 400 to 600 calories. Aggressive cuts risk muscle loss and feel miserable, especially on a calorie-restricted PCT.
Carbohydrates
Fuel for training. If your sessions suffer, you probably need more carbs, not more pre-workout. Prioritize complex sources around training and do not fear fruit.
Fats
Essential for hormone production, which matters even more when your endocrine system is under external influence. Do not drop below 0.8 grams per kilogram of body weight. Olive oil, nuts, fatty fish and eggs are your staples.
Hydration
AAS can increase hematocrit and blood viscosity. Drink more water than you think you need. Three to four liters per day is a reasonable baseline for a large, active person. More if you sweat heavily.
Meal prep reality
You do not need exotic food. Rice, chicken, ground beef, eggs, oats, vegetables and a protein shake cover 90% of what most lifters need. Consistency beats variety every single day.
Training is the stimulus. Food is the raw material. Without the second part dialed in, the first part does not produce what it should. This is especially true when running a cycle, because your body's capacity to use nutrients is amplified.
Protein
The research is clear enough: 1.6 to 2.2 grams per kilogram of body weight per day covers most lifters. On cycle, erring toward the higher end makes sense because protein synthesis is elevated. Spread it across 4 to 5 meals. Hitting your daily target matters more than meal timing, but spacing it out helps.
Calories
Bulking: a surplus of 300 to 500 calories above maintenance. Going higher just adds fat faster without meaningfully increasing muscle gain. Cutting: a deficit of 400 to 600 calories. Aggressive cuts risk muscle loss and feel miserable, especially on a calorie-restricted PCT.
Carbohydrates
Fuel for training. If your sessions suffer, you probably need more carbs, not more pre-workout. Prioritize complex sources around training and do not fear fruit.
Fats
Essential for hormone production, which matters even more when your endocrine system is under external influence. Do not drop below 0.8 grams per kilogram of body weight. Olive oil, nuts, fatty fish and eggs are your staples.
Hydration
AAS can increase hematocrit and blood viscosity. Drink more water than you think you need. Three to four liters per day is a reasonable baseline for a large, active person. More if you sweat heavily.
Meal prep reality
You do not need exotic food. Rice, chicken, ground beef, eggs, oats, vegetables and a protein shake cover 90% of what most lifters need. Consistency beats variety every single day.