posted Thu, 02/09/2012 - 11:33
1986
Noob advice
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I hope i'm in the right forum, I apologize if I'm not.
I'm 40 decent shape around 20% bf around the mid; I've been training on and off since high school and my doc says I'm in great health. I've been researching for a while but this is the 1st forum I've posted on so don't beat up on me to bad please;
My goal is to loose bf and increase my muscle, I'm not looking for a crazy result just something that will give me the boost to move in the right direction.
I've been thinking about sustanton 250 and i've also read some good things about clenbuterol in small doses, can someone give me a little advice on weather or not i'm setting myself up for failure If I go this route thanks in advance.
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These guys (gender neutral term hrdbdygrl)are the shit...they just summed of what took me months of reading and loss of quite a few dollars on BS i didnt need. If yoou will take the time and read and reread evrything they are telling you and implement the things they are saying over a few months, then you will find that your BF will go down and your stamina will go up. My wife and I got started back about a year and a half ago and we built on a very simple exercise.
I call it wunning....run a little, walk a little...run walk run, and three months later I was back to runiing, swimming and pumping.....you can do this and they can help.
Become obsessed with this site...your gym...and read read read! There is so much info on here it blows my mind. This is by far the best workout/alternative medicine site I have found!!!
Never go Straight...Always move forward :') MAC
can also personally vouch that clen does not make up for a poor diet. it's a complete waste unless you are committed to upping your cardio and maintaining a negative calorie balance through diet + exercise. It will speed up your metabolism, but not a substitute for discipline. I personally found this out.
sgtstedankoHow's it!? Start here, before you cycle anything! IMO, If you need TRT, Use, & later cycle Test C only. FYI. You're going about it the wrong way, brother. Trying to keep up with the young bucks. Outsmart them instead! Sadly, I find that it's not too hard these days ; (
Vitamins & minerals you need everyday:
A: up to 10,000 (iu) in divided doses. Best would be beta carotene
C: 3 grams (g) in divided doses {not time released version}
D: 400 (iu)
E: 1,200 iu
Thiamine{B1}: 5-10mg
Niacin{B3}: 50-100mg
Pantothenic Acid{B5}: 5mg
Pyridoxine{B6}: 5-10mg
Folic Acid: 500mcg {micrograms}
Biotin: 300-500mg
B12: 10-15mcg
K: 50-100mcg
Minerals:
Calcium: 1000-1500mg in divided doses
Phosphorus: 800-1200 mg
Magnesium: 500-750mg {Don't take w/any fiber source, as fiber impairs absorption.
Sodium: Limit sodium {ussually from table salt, cheese, seafood} try not to exceed 2000mg
Potassium: 2500-400mg
Choloride: 1200-1400mg
Iron: Take 1gram of your vita c w/20-30mg of iron daily.
Zinc: 25-30mg
Copper: 2-4mg {don't take w/zinc}
Selenium: 150-200mcg
Chromium: 400-800mcg in divided doses
Iodide: 150mcg
Maganese: 15-20mg
Molybdenum: 150-200mcg
Flourine: 2-4mg
Silicon: 15-20
Vanadium: 10mg {vandate form}
Boron: 2-3mg
Tips to remember...
Take the fat soluble vita's {A, D, E, K with essential fatty acids (flax oil, is my fav)
Take C{250 at a time} & E together
Vita C should be taken 1 hour prior to, and right after exercise
Use the natural form of E, D-alpha tocopherol. Not DL
Do not take chitosan, or other fat blockers w/ fat soluble vita's{A, D, E, & K}
Beta Caratene can & should take the place of Vita A
The B vita {such as b6 and b12} should be taken before exercise
Use the niacinamide form of b3 if you get skin flush, or irritation {Don't use the slow release vers}
Take calcium with vita d. {Do not take with Magnesium}
Take more zinc {not w/copper}
Selenium is very important in helping to regulate metabolism as it supports the conversion of T4 to active T3
This is set up how I personally do it. Utilizing a morning sprint on an empty stomach {no food, but plenty of clean water {before sprint/run days are water w/Optimum Nutrition Essential Amino Energy, & Korean Red Panax Ginseng mixed in. During, and after sprinting, is always plain cold water} Or, sometimes I just drink 1-2 cup/s of coffee w/the .5 tbsp of Korean Red Panax Ginseng} then do sprinting cardio, & workout. Make sure you utilize morning sprints two to three times per week, and have one day of moderate pace steady state cardio {Like jogging, swimming, bike, etc, etc, etc}............
Pre workout:
Two to Three times per week. Sprint as long as you can. Then Immediately stop drop & do 45 seconds of 1st, Pushups, 2nd, crunches, & at 3rd stop do Mountain Climber Pushups & 4th, Mason twists individually at each stop. Walk for 1-2 min, and repeat for at least, AT LEAST 10 min. Mix, Mixed Grip Pull Ups into your routine. 2 or 4 sets to failure...
If you have a smart phone, get the app jefit to help track meals, etc.
Take plenty of rest days. Work smarter, not harder!
Stretching makes a difference in lean mass.
Use free weights & Use machines
Breathe properly. Never hold your breathe during any exercise
Use a spotter
Warm up for about 5-10 min before hitting the weights Hard for about 45-60 min
The timing of your workouts can vary, just make sure to get them in. But sprint/cardio in the mornings. I find it's easier for me, just to get them done 1st thing in the mornings : )
Drink half a cup of white grape fruit juice with your meals (Breakfast/Lunch/Dinner).
Take some sort of thermogenic fat loss support {Green tea extract, etc}. {Or, Add pure cayenne pepper to each meal}.
It's very important to drink lots of water. at least 1.5 gals per day.
Do cardio & Train with weights
Take CLA & ZMA
Lower cortisol levels{get plenty of sleep 9 hours, take vita c, and zinc}
Lower water weight. It's ussually caused by excess sodium {breads, gravy, canned tuna, sauces, etc.
You need to consume roughly, {current weight all in pounds} x 10 = total cals per day
45% from protein (Chicken/tuna/salmon/bison steak) {a little more if on cycle} 1-2 shakes per day at the most.
40% from good quality carbs {Quinoa, and Buckwheat}
15% from fats {Flax seed oil}
Sarges Shake:
1cup fat free Greek Plain yogurt
1cup fresh blueberries & blackberries, etc, etc, etc
Tablespooner of Flaxseed oil [Barlean's]
1/2 - 2 cup {Goats} Milk
1/2 cup 100% Orange Juice
1-2 scoops of protein powder [Strawberries&Cream, Gaspari Nutrition MyoFusion]
A small handful of almonds, and walnuts
Cold Distilled water
Ice cubes for consistency
Mix with a handheld mixer
NO Fucking Excuses! Get Some!!!
http://www.eroids.com/forum/training-nutrition-diet/workout-exercise/bet...
Jeez Sarge, This is probably a very interesting, well thought out three page post but I have to get up in the morning ((LOL))
sgtstedankoIt's my go to post for tonight... I ussually can't sleep more than a couple hours at a time anyway ; (
Hi Raiderrott, What makes you say Sust has to be injected eod. Everything I've read says Sust was designed for less frequent injections with a half life of 15-18 days.
I agree with you on this one. If it is sustanon with the correct doses and esters it is better and designed to be injected less frequently . it should be injected about once a week at higher doses instead of multiple small ones. each ester should be kicking in as the last one ends. The way I look at sustanon is just one long ester thats kicks in soon after injecting (because of the fast
acting prop) .I see alot of people say to inject eod to take advantage of the prop in the blend. If you are gonna do thats why not just use prop?
Yeah that's my understanding also 100mg, 60mg long ester/ 60mg, 30mg short ester.
AnonThe dosages of the 'LONG ESTERS' are so low as to need more frequent injections as well as the quick acting prop and what ever else your blend has will be ineffective after the second day
Ill second, or third that.
AnonNo sustanon....!!! You start with that many compounds you will be playing a huge guessing game about what compound woks best for you....what sides are attributable to which compound? Which gains are attributable to which compound?...sustanon is my LEAST favorite compound because of that and your inability to REALLY know what dosages of what you are getting..
thanks for the post; what you recommend if anything? looking for a boost, motivation,
thanks again.
i'm defiantly taking every ones advice to heart; a few of the post are leading me to stay away until i drop some bf but; im sure my t is low, and it's hard to get that motivation.
The Blood tests and if needed the patches(you say your ins covers) or gel might be all you need to get "regular" again. I think they are talking about not Cycling till you drop some bf. But if your T is low you will have a tougher time dropping bf. You could start out with a more TRT dose of Test E or Cyp (if you don't choose the DR route) which will help with your energy, motivation and lean mass increase. Here is a link to some good TRT level info, but knowing where you are now is important.
http://www.eroids.com/forum/general/over-40-trt/my-trt-chart-test-eth-do....
Thanks for the advice; i didn't really understand the chart but i'll figure it out; i wish there was a t- for dummy's book out there. thanks again
the bottom # shows what your levels will be dosing the amount at the top at the interval it states like e/w, e/2w..
They would need to print one for Doctors first.
AnonTest e or test c...almost identical...
sgtstedankoMarked for later : )
x2
the worst part of my diet is that it's not regimented, i'll eat a big breakfast of fruits, a couple hard boiled eggs and maybe some cottage cheese after my morning run. after my afternoon work out maybe a couple Hard boiled eggs, a salad. but dinner is a big dinner usually fish or meat with veggies. I do drink some beer now and then not a big drinker but i do have a few on a friday night. but like i said I'm 40 and I feel like my T is low, it was super hi up until early 30s then tapered fast. thanks again for the advice.
Get some blood work done bro, maybe you will be eligible for trt.
also the only thing my insurance will cover are some t patches.
Yeah, i'm sure i would be eligible; but due to my job, don't want to say what i do on the forum but it requires me to lead and keep up with the young bucks, it would require a lot of red tape to be cut. I'm not worried about any type of wiz quiz just don't want to go down that path with my doc. Do you think its a waste of my time to try and cycle something, keep in mind i'm not looking for that wow factor, just a good boost and motivator.
Yeah bro it is in your best interest to drop that bodyfat to at least 15% before you run anything. The problem with your current bodyfat is that estrogen loves fat, hence a higher risk of estrogen sides. Focus on dialing in your diet and cardio and you will drop that bodyfat in no time. Gear will not help drop bodyfat, its all in the kitchen and cardio, got speed bro.
Thanks for the advice; I do about an hr of cardio a day moderate to hi, my diet is my biggest enemy. I think that I'm hoping that after spending the money it will help motivate me to stick to a strict diet, whats you advice on the Clenbuterol to help loose the fat with cardio and diet ?
You really need to get that diet on point bro. Sounds like you got the cardio down, focus on your diet, no need for clen. If you get that diet down your bodyfat will drop in no time.
Thanks for the advice; I do about an hr of cardio a day moderate to hi, my diet is my biggest enemy. I think that I'm hoping that after spending the money it will help motivate me to stick to a strict diet, whats you advice on the Clenbuterol to help loose the fat with cardio and diet ?
AnonWell if spending money will help motivate you read up on Anavar. Its mild but cost a lot. If your using a cycle to motivate you you might find that after your cycle you go back to cheeseburgers and doughnuts.