+ 4 Big guy cycle
Hey whats up guys im new here. So this is the deal, im 30 ive been working dedicated for over a year now starting weight was 367 now im 285 it's been a long road back when I was 23 I did my first cycle young and in shape at the time was test c next cycle was test p and va I loved it. Well I let myself go ive been kicking ass and thinking about doing it again. And want to know what you think. My diet and workout is strick.
430am 45min fasted cardio
530am 4egg whites 1 whole egg half baked sweet potato.
9am mixed greens and spinach with plain greek yogurt and a can of tuna in water.
12. 1cup raw broccoli half a cucumber 4oz baked chicken.
3pm same as noon meal
6pm tilapia with green beans and a salad.
630 to 800 at the gym lifting.
Post workout protein shake and bcca.
Im doing good but think it would be even better with aas was thinking 600 a week test p and 40 ramp to 80 and back to 40 of var for 12 weeks with with a ai eod and a post of clomid and nolv? What do you guys think, go easy on me! Any help would be great and any mistakes sorry all done from my new phone.
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Guys!..... i just dropped a ton of +3s in this thread.......... if you were wondering why your karma jumped up its for giving damn good advice.
Thanks Bros
Danke Ihnen eine super King sind...
Muchos Gracias.......... Mi Casa Se Casa
Yo hablo espanol solamente un poquito...
My first phrase i learned in spanish from my mexican friend was this:
No liace que estan grandotas, pero en la cama nos empareamos...
I was 16. I was the most improved student the first six weeks...went from 63 to 93 grade average...lol...the prof asked me what i had been doing to improve. I told him i was hangin out with my mexican friend and he was teaching me how to speak...he wouldnt give me any food until spoke spanish to him and his family....then he gave me some of the.hottest jalapenos i had ever eaten...lime and salt was the first aid kit during that occasion...lol
Most of the Spanish I learned involving getting action from Spanish chicks in Ibiza as a teenager......
Pretty cool!!
I am sure u remember it like it was yesterday. More Castillian formal Spanish spoken there?
thats great bro....... i still struggle with english to be honest lol
Add this to existing diet:
-0530: 8-12 oz beef liver and 16oz milk
-0900: 3 cans Tuna and 16 oz milk
-1200: 12oz chicken and 16 oz milk
-1500: 12 oz chicken
-1800: 12oz Tilapia
What protein are you using for your PWO shake?
It may be also beneficial for you to get some casein in before bed to keep the muscles fueled while still being depleted of carbs (I don't believe you're eating carbs past 3PM?)
I use all jym products pre work out my protein has whey protein casein protein egg protein and the only carbs after 3 p.m. are the jym post workout carb I put with my branched chain amino acids
I looked up JYM, and if it works for you great! The majority of it is casein (Micellar and isolate). It's a little pricier per pound than I thought, but if you're ever looking for even more bang down the road just get whey isolates. No carbs at all, 27g of isolates per serving.
just a tip for down the road, I'm more of an old school type of guy and prefer things to be simpler than all these mixes they sell nowadays. How many carbs are you consuming PWO?
So I eat my chicken or fish and vegetables before the gym at 6 o'clock and then after my workout I take my protein shake my branched chain amino acids and my post carb which is mixed with bcaa comes out to 38 grams of carbs
IMO opinion that's quite a large amount of carbs to be taking PWO, especially if they're all from JYM products (this is nothing against the brand, but every brand of supplement companies uses shit for their carb counts).
If you do the math, and say you're sticking to Med's 150g carb suggestion, ~1/3 of your carbs would come from your PWO meal, and all in the form of powder. Id ideally cut this out all together, and just have a whey isolate shake after your workout. Stick the carbs in your other meals earlier in the day, and make sure they come from solid foods.
Remember, solid foods always trump powders.
I just started taking that postcarb a couple weeks ago and I felt like my weight loss has slowed down a little bit since then so probably from too much carb take after 3 o'clock so ill listen to your advice look
OP or me? I dont use pwo shakes..just food and green tea milk honey with 3g arginine.
Agree with casein at bedtime for OP or food...OP could mix casein with 8oz milk and/or eat some cottage cheese...
LOL I meant OP, I think it's pretty obvious you've got your shit down to a tee, as they say.
Also, congrats on ADV, well earned.
To avoid carbs, I think farmers cheese (same thing as cottage cheese, just carb free) may be even better.
Farmers cheese...i am looking into this...thank u sir...and thank u for the congrats on the ADV...i will continue to pay it forward cuz people that come here need it...some do and some need more help than others...lol...its a great place with great people that i have grown to love...
Farmers cheese is packed and pressed. It's also a finer grain, and you can even slice it and eat it that way.
What I like to do is take a couple lbs of farmers cheese (or mixed 50/50 with cottage cheese), grate some raddishes into it, cucumber, scallions, add a bit of sour cream to bind it all together, and season with a bit of salt & pepper. Serves as a really tasty source of protein right before bed.
I have to get some...
thats having a +3
Appreciate it. I have 4.5lbs of it sitting in the fridge right now!
Sounds good ill do that, you guys have no idea how pumped I am right now and the amount of help you all have provided is just awesome also ill add I go to a gym thats all hiit training and they give you a heart rate monitors I don't know how accurate it is but in 60mins I burn 1300cals on avg
Since ur thinkin about using AAS, plan to get some bloodwork, but hold off on using any AAS/drugs.
Try something new! You can still warm up prior to lifting, but, incorporate HIIT cardio into ur regimen after lifting. Sprint/run/jog fast for 60 seconds. Rest for 45 seconds. Sprint (increase speed) for 60 seconds, rest for 30 seconds. Sprint ( faster than last pace) 60 seconds, rest for 20 seconds. Sprint (little faster) 60 seconds, rest 15 seconds. Sprint (fastest speed) for 120 seconds..rest on bike or walking slow speed 10 minutes after last sprint.
Its possible increasing ur protein intake in the form of natural foods could help u too. Your LBM is 180 (Boer). Looking at your foods, i believe ur protein intake is low. Here is a macros u can try:
270g/150-200g/120g-pro/CHO/fat (daily macros).
From a daily caloric perspective, u need 2539.29 cal to maintain without activity. If ur goal is to lose weight and ur workout is 4 times per week, then keeping this number would be beneficial bcuz droppin 500 cal off ur maintenance and then multiplying ur activity puts u at 3058 cal/day which seems like thats too much for your goals.
Last but not least, alternate your weight lifting regimens about every six weeks from pyramid to reverse pyramid and make ur body feel the burn. On every 6th week analyze your progress and make changes to the weight and reps.
FR sent
All great information guys I really appreciate all the help and the words of inspiration I got goals of dedicated I'm going to do this and I'm going to do it the right way maybe some day down the road I can look at other options but right now I will keep away from the AAS
Hell yeah man! +1 for being open minded and taking advice
Thank u sir! Please read about everything in this thread and apply it. I have an idea for you, but its 6-12 months away...maybe sooner..:)
Yeah my game plan is hopefully in the 6 month range I can start bulking up, just gonna have to bust ass and push myself
You beat me too it fella. Exactly where I had gotten too with my calcs and was going to suggest almost identical macros. The extra HIIT will definitely see the weight and BF melt of quicker. Excellent advice here - @Wisco85 you're in excellent hands + 1
Glad to know ur plan and we are on same page...
FR sent
Will enjoy working with u on posts like this and others...so many people...so little time...very fulfilling when they meet their goals..
I agree. It's very fulfilling when folks work with you, hit targets/goals and are open to listening. Got the FR and accepted. Definitely looking forward to working with you on these types of requests and the boards in general. I've been here long enough now and feel
It's time for me to give some back given all one received. Cheers fella.
Sounds like a great plan. Many awesome members here to learn from and help teach. Keep up the good work. PM me anytime.
*):~{>...thats my Low Rider emoji...lol
Cheers mate. You too and yes I will definitely PM you - hopefully end of next week on the Potassium issue (fingers crossed). Learning loads all the time.
Dig the Low Rider btw. Lol!
Stats
Age: 30
Height: 5'11
Weight: 285
BF: 23.2% (EDIT)
Right now, u have a great.plan and diet. Congrats on successful results and achievements.
Alright fella. Well done on the weight loss. All good points below and advice on getting your BF down before you start a cycle. I know where you are coming from not being in a dissimilar position to you in the past. I too let myself go for many years and eventually found myself at 108kg about 35% BF and out of breath walking up the road.
So I kicked my own arse into gear and focused for the next 3 years on diet and nutrition and training. Loosing the BF and rebuilding my base. The temptation to jump on a cycle once I'd got down to about 20% was too great and I stupidly did it without seeking any advice. What a waste of time and to be honest it put me back a good 6 months. I wish I had come her sought advice here and listened. I've learnt the hard way. The truth is you do not need aas to get your BF down to a reasonable (sub 15% or lower) level. Diet and training will do that for you and you can have fun recomping and rebuilding your base natty.
My advice is to keep doing what your are doing. Get your BF down and your base re-built and once there and if you decide to cycle you can get the most out of the cycle rather than spinning your wheels or taking steps backwards.
IIFYM was mentioned below and this worked very well for me - still does when cutting. I like to cut slowly and carb cycle too. This gives you even more flexibility but there are certainly other ways to skin a cat. I suggest you hit up Catalyst or Makwa (both senior members here/vets) who can really help you with your nutrition. Post your training split up on the training forum or ask Rustyhooker (another senior member) for some advice on your lifting program.
I hope that's helpful brother and good luck with everything.
Given all the good responses ill hold off in the aas I was also thinking about just an eca stack my blood pressure is good but I do a lot of cardio and hiit so not sure if that would be healthy ?
Hold ECA. No drugs yet!
Focus on macros posted and tweek it if need be...but let us know what ur doing...rebound from drugs like sympathomimmetics and thyroid stimulators can make it harder to maintain goals in the future.
Get us your BF% first, we will worry about enhancing your fat loss once we have the fuller picture.
Congratulations on making it this far!
I just used an app to to get my body fat percentage it used height weight waist hips forearm and wrist and it came out to 23.2 so I got a ways to go :/
i wouldn't trust the app brother, get yourself a pair of calipers.
And even if you're in the low 20s, don't look at it as a long way to go, because it's not. With some more intensive training and some minor tweaks to your diet, you can get there faster than you think.
Good call on caliper statement...:-)
Online or GNC...$20
Yes sir, I got mine for $6 on Amazon. It's one of those things that every one of us should have in our Arsenal, no excuses.
Food scales are another, especially for someone like the OP, I think it would be invaluable trying to fine tune his portion sizes.
I know im new here but whats op? And I do use a scale on all my food.
OP is original poster. And it's good you use a food scale, you've already got a better set up than most of the new people on here asking for advice!
Most definitely....scales make a difference
^^^^^^this. Look to making the greatest possible impact with the least amount of changes that way when you hit a plateau you have tools in the toolbox to use. Diet and training will get you most, if not all of the way, there.
bbopaas has a significantly stronger effect when used below 10-12% body fat, and that is the general consensus around here to not use it above 15% body fat for that very reason and also increased health risk while on cycle at that weight. I would wait until you hit around 15% bf. Your diet looks a little low in fat, can you give us your daily grams of fat? if its low you could ad in some more whole eggs instead of egg whites ect. TIP: Try IIFYM because this diet while it is clean and looks healthy doesn't offer a very fun or flexible eating lifestyle. Remember the goal is to find a balance between eating food you love and prearing it in such a way that you can stay healthy, that way your never really "dieting". Make small lifestyle changes to your nutrition program to keep the weight off but remember to enjoy your food you only live once brother! Overall your kicking the diets ass brother and keep it up!
I forgot I also eat 2table spoons of raw almonds for the fat my bad. And I used my fitness pal back in the day I dont remember what everything came out to I believe it was 55% protein 25%fat 20% carbs ill have to re do it to get the % again. Aslo my diet is strick but I found keeping it simple and changing what spices I use to kick it up a notch keeps me on track!
Great job on your weight loss. Sounds like u r making great progress w out AAS. What is your current bf%? Ballpark?
23.2 :/
I'm not sure what my bf% is right now but ill get it measured this week