I’m a different case, newbie, and needing guidance!! Thanks.
Hey guys.
Firstly, I am a complete newbie to all of this. I’ve been doing research and kind of hiding in the shadows on this site for a few months.
I’m a bit of a different case than most others. After years and years of trying every diet possible, exercising, and weight loss medication I decided to have gastric surgery in 2017. The type I had was a “sleeve” surgery. They leave your stomach there but cut off about 70-75% of it. I went from my highest weight being 370lbs down to my current weight of 210lbs.
I’m proud to say that I’m coming up on 4 years of keeping my weight easily in check.
So, with all that said... my personal goal is to trim down the excess fat and gain a lot of muscle. Even though I lost a lot of fat with my weight loss, I lost a lot of muscle mass as well. Check my profile for pics. I know I look nothing like 90% of you guys on here but I have to start somewhere and without some pics you guys won’t have a clear mental picture of what you think I will need.
I need some guidance to helping me accomplish my goals of shredding as much fat as possible while gaining muscle. I would like to try to strive for at least 15-20lbs muscle gain in my first cycle.
My stats:
Age: 35
Height: 6’4”
Weight: 210lbs
Body fat: 23.5%
Avg BP: 120s/70s
Last t level check: I can’t remember exactly, but it was below 350
No allergies
No physical restrictions
One big thing to keep in mind is that I cannot eat like most guys can. So that is going to be something I will need help on when planning for what to eat. I can do protein shakes easily. The most food I can eat in one meal is maybe 8-10oz. I do take multivitamins everyday to get all my nutrients and help keep my vitamin levels in check. The last time I had blood work for vitamin levels, cholesterol, glucose, etc. they all came back exquisite! As perfect as you could ever want them. That was on 3/16/21.
With all of that said, is anyone willing to help a new brother out and give some guidance on what all to take, eat, and do for my first cycle ever?
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AnonGreat job, no doubt.
Maybe a little tough talk...comes from love.
Aligning with others here in the thread, start tearing it up in the gym for a while...and i mean tear it up! 3xs a week, 3 sets of 10 each exercise is not going to meet your goal. Just to kinda help set your compass, the guys that live the life style/make the progress you seek - most here: 7 days a week. Only planned days missed, maybe work travel or injury recovery. Otherwise you're there. Back to the positive...you get yourself on a 6-7 lifting schedule and you will absolutely be amazed at the results.
Maybe your biggest hurdle is the food...being able to only physically eat so much at a sitting. 2.5 meals a day is a fail. You probably should be eating your determined amount every hour you're awake. Lifting is the easy part. You eat your muscle on at the table, with plenty of sleep for recovery. Counterintuitive to your thinking likely. (Vitamix is a must for you. Shakes. Chunk the food in, grind it up and drink it down.) May sound 'extra', but if you're working in the gym, you'll be hungry.
I'm not one that jumps on the new guys about not taking gear, without having the base to the pyramid in place. In this case, you got a little work to do that will yield great results, before you go that way.
When it's time, the information is here and the gurus will keep you from getting hurt.
Good luck. Look forward to seeing the next step in your journey.
Thank you much for the feedback. I’m definitely not sensitive to tough love or constructive criticism. I welcome it with open arms because a lot of times, that’s the only way some folks can really grasp the information that’s being given to them. Otherwise you won’t get it through.
I appreciate the information and guidance! I’ve been noticing a little more stamina lately. Not so much gains, but I know it’s only a matter of time if I keep crushing it, my stamina keeps increasing, and getting in all the protein and veggies I can.
Hello brother.
Congratulations on that awesome achievement, quite impressive.
I'll be as honest as I can be.
You already achieved the most difficult issue, you gained control of yourself. If your testosterone levels are at a normal range, just keep doing what you're doing, because it's working. If you jump on the anabolic train now, that could actually set you backwards. There are so many variables and side effects when it comes anabolics that actually at this stage of your progress it can be more damaging than beneficial.
Just stay on the gym no matter what and hit it as hard as you can every day you go. Be patient and keep developing self-discipline. You will eventually see what you want to see. Just don't give up.
Thanks for the feedback! I really appreciate it!
All I can say, that hasnt been said already, is that is evident that you've started off on the right foot. Please go the path as prescribed in this thread by these guys, we have been through some shit and had success and failure. it will save you headaches and frustration.
Thanks, bro! I appreciate the honesty and clarity!
This is what u should do.. Eat a very clean clean diet and workout in the gym 4xs wk. After doing this consistently for 6-8 months, then go endo doc to check ur hormones and body. Then follow his direction.. with ur surgery and the lack of consistent workout, there is no way u shld even consider a cycle or even playing with ur hormones...
Thank you for taking the time to help guide me! It is truly appreciated. I have had my T levels checked numerous times in the past (even as recently as January 2020) and my total is always below 400. Usually between 320-350 but doc will not do TRT because I'm still within the "normal" range.
Awesome.. Ut on the rite path. Food can be very challenging and u see to know ur body. those ranges aren't bad, so I can see why doctors wldnt want to prescribe TRT. Hit those weights and start exploring workouts. There's alot of anabolic workouts that will Rev up ur metabolism and get ur testosterone turned up. So that's why I say hit those weights for about 6 months and then see were those hormones are. If ur body is willing u will see great results. Your appetite for food will change and ull have to get use to feeding it a lil differently. Ur muscles will swell stretching out alot of that lose skin. Its a great feeling seeing this transformation especially naturally... And Be sure to see a hormonal specialist doctor..
Awesome, thanks for the advice and the encouragement!!
I agree here with hitting the gym harder and seeing what happens without added testosterone. Estrogen management might be a lot different for you than most on here. With major weight loss that loose tissue will be a breeding ground for estrogen
Thanks for your insight. I greatly appreciate all feedback! You guys have definitely been awesome at responding and helping me out on what I need to try first! That’s exactly why I wanted to join here and post my intro.
Can you give us a daily meal plan that your currently on
Breakfast - 2 eggs either scrambled or boiled or a protein shake
Lunch - A lean source of meat for protein (chicken breast, grilled fish, tuna, etc) with some type of green or low carb veggie (salad, broccoli, mashed cauliflower, green beans, collards, turnips, cabbage)
Supper - I honestly do not eat supper most of the time. If I do feel a little hungry, I'll drink another protein shake.
All liquid intake is from: protein shakes, zero sugar sport drinks, or water. Mostly water. I do not drink any type of carbonated drinks whatsoever. I also do not drink any form of alcohol.
I will have a cheat meal usually once a week on the weekend but I don't overdo it. I really can't overdo it anyways because I'm very limited on the amount of food I can eat at one time for a meal. Other than that, I take multivitamins daily and all my blood labs for vitamin levels, cholesterol, glucose, etc are perfect as they can possibly be.
*edited to say that this is not what my eating plan has ALWAYS been (although low carb and high protein has always been the main structure of my diet for the past 5 years). I began getting more strict and starting this specific diet in January of this year.
Congrats on the weight loss bro...I would recommend just eating hella clean and going hard in the gym for a couple years...last thing you need to do is crash your hormones and or diet and set yourself back...good luck
Thank you for the compliment! I’m super proud of myself and know that losing that much weight and keeping it off is worth it’s own celebration.
My hormones are jacked up anyways. I wish I still had my lab paperwork from years ago. I’ve had gynecomastia since i was a teen because of out of whack hormones and fat-induced gynecomastia. My T levels have always been low. Never above 400 since I started getting checked in my early 20s. No doc will prescribe me TRT because my levels are “within the normal range.”
I have depression, almost zero sex drive, and feel run down almost constantly.
I want to feel like a man should and get in shape. And also want a sex drive of a Ferrari instead of a Prius. Haha.
Congrats on the weight loss bro that’s awesome!!! How long have you been lifting consistently?
Thanks!
Honestly, maybe once or twice a month for the past couple of years. Definitely not where I want to be and not where I’m heading. My little ones and Covid kept me out of any gym for the past 2 years. But the wife and I are about to join a gym and begin going at least 3x per week if not more.