31 married to a great gal want to look good for her.
Hello all, been stalking this forum for a while before joining... Seems to have a lot of good plain advice along with the usual BS, but no one seems to take it so personally so that's why I am here
About me.
177cm 105kg fat frame
At 16-17 I was hitting the gym 3-4 times a week and building a decent amount of strength bench press 70+kg but I always had a chubby appearance and fat covering all of it.. After school I got a job and the gym stopped... For 11 years I went backwards and never really took care of my diet and building.
I had a few crisis in my life at 29 years old and really kicked me in the "gut"...
2010 my weight is 132kg I am
I got my diet down to 1700-1900 calories high protein low carbs and over 12 months lost 30kg whilst building back my fitness and strength. Could see definition in a few areas. I relaxed a bit and over the following 12 months gained back 7kg due to traveling a lot for work and no access to my usual routines
I have for the past 3 months got back into it full steam. Calories cut back to 1600-1800 a day mixed cardio and weights. Basically I want to strip the fat from my touso. My legs and arms look lean and have definition but my mid section is horrific.. Always has been and the fat seems never to come off!!!
I am looking at using something to help me along the way as I have 5 months until my first baby is born and I really want to lose the rolls of fat and have some bulk...
Anyways nice to be here and looking forward to some tips...
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Bro,
Try and eat every 2 1/2 to 3 hours small clean healthy meals to keep your body in a anabolic and not catabolic state and lots of water, bump up your cardio. I will give you my meal schedule hope it helps and you can tweek it if you have to. Don't cheat yourself. Stay away from Clen you don't need it food change is the best and much healthier. Smart phone has a meal reminder to remind you to eat every three hours.
Cardio: 45 minutes 4 days per week at moderate intensity. 25 minutes high intensity cardio 2 days per week.
Nutrition:
Meal 1.
2 cups egg whites.
2/3 cup oatmeal.
Digestive enzymes
Multivitamin
3 fish oils
Between meals 1 and 2:
2000 mg glycocarn
1 serving bcaa’s
Meal 2
7 oz chicken or fish
2/3 cup rice
1 oz avocado/guac
Meal 3.
7 oz lean beef.
6 oz sweet potato
1/2 cup green veggies
3 fish oils
Meal 4.
7 oz chicken or fish.
2/3 cup rice.
½ cup veggies
Digestive enzymes
Meal 5.
7 oz chicken or fish.
5 oz sweet potato
Between meals 5 and 6:
2000 mg glycocarn
1 serving bcaa’s
Meal 6 before bed
2 cups egg whites or 50 grams isolate protein.
Post workout. 50 grams isolate protein. 25 grams Karbolyn or glycofuse.
During your workout. 25 grams glycofuse or Karbolyn and 2 scoops of amino acids (xtend or aminolast.
1 cheat meal per week
Thanks a lot... I am not too far off that meal plan at the moment. I'm probably lacking a bit of the carbs comparing to that diet.. Noticing it at the gym sometimes feel flat.. Will take that onboard and increase the good carbs a little
Somethings that may help you achieve your goals. Low carb and paleo can shut your thyroid down and be counter productive. Maybe carb cycle or just a few days a week hit some carbs pre and post workout with your protein. also do HIIT cardio and supersets while lifting weight will increase IGF which increase insulin sensativity.
I think ur right about the insulin.. I've spent a few days looking around and have tweeked the diet to add a few things to counter that. Such as cinnamon and quinoa to protein shakes and avocado to the breakfast.
Got along way to go but this forum is a great motivation
Your right guys I looked into it more... That cycle is stupid... I didn't even know about PCT.
I eat clean. Low carbs high protein and fats from nuts peanut butter
Basic day for me
3 eggs boiled, musli with yoghurt
Nut bar or protein shake
Vegetables mixed with chicken tenders or tuna
Fruit 1 piece
Salad with meat
Protein shake after gym 1 hour before sleep
About 1800 calories
Right now I do 30 minutes cardio and one body area on weights and end with 15 minutes cardio everyday.
This is how I lost 30kg before.
I think I will leave the steroid cycle alone and use the clen
When I get down and lose the fat then decide if I need to cycle in d-Bol testosterone
Thanks for the wake up call guys
Not to add insult to injury here friend but what you are proposing above will be counterproductive and even dangerous. Dbol will add fat and water if your diet is off. Water gain will actually happen no matter what. Also like Pump said below none here will go along with an oral only cycle. The clen regiment you are suggesting is also all wrong. It is also potentially dangerous for what your purpose is. Clen also has long term negative repercussions to the heart when taken the way you are considering.
What exactly is your diet each day and what is your fitness program?
1 coffee a day with light milk.
BCA drink during day 1litre and again during workout
About 1800 calories
Weight on and around the midsection is generally a sign you have poor insulin sensativity which could be improve through the choices of foods you eat and also the timing or times you eat through out the day. Noboby here condones or advises on a oral only cycle, it will take you one step forward and two steps back when your done. Find a good nutritionist and see if you could possibly get prescribed some metformin for poor insulin sensativity, this will work best for the long haul.