whatsup Posted November 14, 2018 Share Posted November 14, 2018 Meal 1 fasted drink only Only use 45 grams of whey protien mixed with water choose protien powder that is 25 grams to around 6 carbs!! Workout 45 minutes - Meal 2 post Workout 1 pk oatmeal 2 egg whites 1 whole egg 1 wheat toast - Meal 3 Chicken breast baked or grilled 8 oz 1 bowl Salad lettuce mixed leaf, cherry tomatoes Fat free vinegarette ONLY 1-1/2 table spoon max Meal 4 1 Fruit apple, orange, banana etc.. 1 Greek yogurt fat free Meal 5 8 oz pork loin 1 plain sweet potateo Broccoli 1 cup Meal 6 High fiber cereal 1 serving size only Skim milk 1/2 cup Quote Link to comment Share on other sites More sharing options...
whatsup Posted November 14, 2018 Author Share Posted November 14, 2018 I need to fix this up to where the protein is high enough to help recover from what's going to be some savage workouts. Quote Link to comment Share on other sites More sharing options...
Davis1891 Posted November 14, 2018 Share Posted November 14, 2018 What’s your stats? (Age, bodyweight, fat% etc) Whats your goal? (Bulk, fat loss, recomp, etc) Are you on any gear? Quote Link to comment Share on other sites More sharing options...
whatsup Posted November 14, 2018 Author Share Posted November 14, 2018 age 31 300 pounds 6 feet tall unsure of bf% on gear. gonna cut try to lose fat. Quote Link to comment Share on other sites More sharing options...
Local Dipshit Posted November 14, 2018 Share Posted November 14, 2018 Try to get in some low intensity fasted cardio in the morning. Go in incline treadmill and at a nice walking pace. You’ll shed the pounds good 1 Quote Link to comment Share on other sites More sharing options...
whatsup Posted November 14, 2018 Author Share Posted November 14, 2018 I'm planning on hitting the gym tomorrow morning I will do the incline treadmill then bike then workout. or vice versa Quote Link to comment Share on other sites More sharing options...
NovaFreak Posted November 18, 2018 Share Posted November 18, 2018 As ElectricRocker said treadmill on the incline low to moderate pace keep your heart rate in the moderate range that's where the fat burning happens, if you go too high it goes into cardio training. 1 Quote Link to comment Share on other sites More sharing options...
Talon Posted November 18, 2018 Share Posted November 18, 2018 excellent advice boys. cardio for a good 30 min then hit the weights empty stomach is best you burn through your glycogen stores start burning fat like a mofo Quote Link to comment Share on other sites More sharing options...
Frank.Castle Posted November 18, 2018 Share Posted November 18, 2018 Cut off eating past 2-3 hours before sleeping. Early morning cardio no food just water. Rowing machine is great because it activates all muscle groups. More muscles firing = more energy spent. Do what you will not hate though. I’ve said this before on another thread but I’ll say it here too. Find something you don’t hate! I hate running on the treadmill so I don’t fuckin do it... might be a bit better I don’t know, but find something you will stick to. All fine and dandy that x exercise will do wonders but if you hate doing it what does it matter. last of all DONT LIE TO YOURSELF know where you are know that you have work to do and don’t make excuses for yourself. I’d say 80-90% of this game is mental. Telling your brain to fuck off while you get that last rep or tell your brain to fuck off when you’re starving on 1600 calories a day. If you can get that conquered you can do anything!!! Quote Link to comment Share on other sites More sharing options...
Corey5150 Posted November 18, 2018 Share Posted November 18, 2018 On 11/13/2018 at 9:49 PM, whatsup said: Meal 1 fasted drink only Only use 45 grams of whey protien mixed with water choose protien powder that is 25 grams to around 6 carbs!! Workout 45 minutes - Meal 2 post Workout 1 pk oatmeal 2 egg whites 1 whole egg 1 wheat toast - Meal 3 Chicken breast baked or grilled 8 oz 1 bowl Salad lettuce mixed leaf, cherry tomatoes Fat free vinegarette ONLY 1-1/2 table spoon max Meal 4 1 Fruit apple, orange, banana etc.. 1 Greek yogurt fat free Meal 5 8 oz pork loin 1 plain sweet potateo Broccoli 1 cup Meal 6 High fiber cereal 1 serving size only Skim milk 1/2 cup How much cardio are you doing? Whats the intensity like? Are you doing every day? Are those portions of protein cooked or uncooked? Is this an increase in calories or decrease from your previous diet? What gear and doses are you doing? What are your workout looking like? how many days off? What your perceived recovery like currently? Have you taken any body measurements? BF callipers? or just scale? Progress Pictures? My honest opinion initially is for a guy your size, this is VERY skimpy in terms of not only protein but calories as well. Other than the protein portions being larger in a given meal - I have Figure and bikini girls that I diet for a show on more calories than this. HOWEVER, its all dependent on what you were consuming prior to starting this diet. I also notice you carbs are spread throughout the day - any reason for this? Why are you eating Pork? Your fats are nearly non existent - any reason why? 2 Quote Link to comment Share on other sites More sharing options...
whatsup Posted November 19, 2018 Author Share Posted November 19, 2018 (edited) just scale and progress pics. I'll get some measurements in about 2 weeks. 3x a week light walk for about 2 hours...part of my job. when I get to the gym ..30-45 minutes. One muscle a day. I've been off the diet for a week. 500mg test e a week. I take metaformin 500mg 2x day. for insulin spikes sugrs Edited November 19, 2018 by whatsup Quote Link to comment Share on other sites More sharing options...
NovaFreak Posted November 20, 2018 Share Posted November 20, 2018 You need some fats brother good healthy fats believe it or not you need fat to burn fat ironic isn't it. You will get the balance believe me it's a balance game. Any questions were all here to help. Quote Link to comment Share on other sites More sharing options...
Corey5150 Posted November 20, 2018 Share Posted November 20, 2018 14 hours ago, whatsup said: just scale and progress pics. I'll get some measurements in about 2 weeks. 3x a week light walk for about 2 hours...part of my job. when I get to the gym ..30-45 minutes. One muscle a day. I've been off the diet for a week. 500mg test e a week. I take metaformin 500mg 2x day. for insulin spikes sugrs Whats the rate of loss per week? I'd ditch the metformin - I think thats a terrible drug (if you're not prescribed it that is) Quote Link to comment Share on other sites More sharing options...
Davis1891 Posted November 20, 2018 Share Posted November 20, 2018 That diet definitely needs to be cleaned up. 40/40/20% is usually a good starting point. You need more healthy fats in your diet. Personally, I’d start taking omega 3’s or add some salmon to your diet, whole eggs and a bit of either avocado or some olive oil. If you got some cash and really want to get shit together, look into hiring @funnyman Worth every penny. 1 Quote Link to comment Share on other sites More sharing options...
funnyman Posted November 20, 2018 Share Posted November 20, 2018 Well meal 4 & 6 needs Protein, a shake or meat. Quote Link to comment Share on other sites More sharing options...
Riplec Posted December 7, 2018 Share Posted December 7, 2018 (edited) lets be honnest if you weight 300lbs and eat this little amount of food low intensity cardio and 45 minutes workout might not cut it for you. being given an unknown % of bf its hard to say but I would put you on some high intensity interval for a while at least. On 11/18/2018 at 9:54 AM, Talon said: cardio for a good 30 min then hit the weights empty stomach is best you burn through your glycogen stores You wanna do fasted cardio because it increases lipolisys and oxydation levels but I don't know about fasted training that would kill my intensity but thats also a personnal thing I know people that train fasted and do well but they do first thing in the morning. Edited December 7, 2018 by Riplec Quote Link to comment Share on other sites More sharing options...
storman Posted December 8, 2018 Share Posted December 8, 2018 IMO anyone with a good amount of weight to loose would do well with a keto style diet or palumbo. And a meal is not a meal unless its protein based Quote Link to comment Share on other sites More sharing options...
eazy57 Posted December 8, 2018 Share Posted December 8, 2018 (edited) If you're 15+ BF I would recommend changing your diet. Drugs aren't a miracle drug. They may seem that way with guys with low BF percentages. But let's be realistic... it doesn't matter which forum you visit, anyone with any amount of experience will tell you that diet is 99% of the game. You can't out train our out juice a bad diet. As a matter of fact, most steroids will make you fatter in the long run. Be smart. read, learn, apply the knowledge, then juice. And yes, I was one of those impatient guys who didn't listen and learn. I threw money away hoping for a fantasy. There is no such thing in this game. AAS and their cousins are merely an enhancement to that you are already doing correctly. For instance, if you want to look good by summer (At 15% BF) you start in February to look good by June. That's diet.. not drugs. Edited December 8, 2018 by eazy57 Quote Link to comment Share on other sites More sharing options...
millenium girl Posted December 8, 2018 Share Posted December 8, 2018 On November 18, 2018 at 3:04 PM, NovaFreak said: As ElectricRocker said treadmill on the incline low to moderate pace keep your heart rate in the moderate range that's where the fat burning happens, if you go too high it goes into cardio training. I do 4,2 km treadmill at a speed between 5.5 and 6 km/h on a 15% incline ... Do you mean that I'm not burning any fat? Quote Link to comment Share on other sites More sharing options...
Local Dipshit Posted December 8, 2018 Share Posted December 8, 2018 Yeah I agree with @eazy57. Also a big point that if you’re high BF% and running test you’re just asking for troubles with your aromatization levels and estrogen and all that fun stuff. Recipe for disaster really. Get that BF way down and then decide if you want to run aas and what not. Now is definitely not the time u TIL that is under control. Quote Link to comment Share on other sites More sharing options...
Davis1891 Posted December 8, 2018 Share Posted December 8, 2018 2 hours ago, ELECTRICROCKER said: Yeah I agree with @eazy57. Also a big point that if you’re high BF% and running test you’re just asking for troubles with your aromatization levels and estrogen and all that fun stuff. Recipe for disaster really. Get that BF way down and then decide if you want to run aas and what not. Now is definitely not the time u TIL that is under control. Somewhat disagree. I’ve ran test and an ai at a high (for me) level of body fat % just to preserve as much muscle as I could during a cut last year. If it’s done right, then I wouldn’t worry about it. 1 Quote Link to comment Share on other sites More sharing options...
Blitz Posted December 8, 2018 Share Posted December 8, 2018 On 11/13/2018 at 8:49 PM, whatsup said: Meal 1 fasted drink only Only use 45 grams of whey protien mixed with water choose protien powder that is 25 grams to around 6 carbs!! Workout 45 minutes - Meal 2 post Workout 1 pk oatmeal 2 egg whites 1 whole egg 1 wheat toast - Meal 3 Chicken breast baked or grilled 8 oz 1 bowl Salad lettuce mixed leaf, cherry tomatoes Fat free vinegarette ONLY 1-1/2 table spoon max Meal 4 1 Fruit apple, orange, banana etc.. 1 Greek yogurt fat free Meal 5 8 oz pork loin 1 plain sweet potateo Broccoli 1 cup Meal 6 High fiber cereal 1 serving size only Skim milk 1/2 cup Your diet is way too low in protein. Also is there a reason you are going so low fat? That can't be good for hormone balance, metabolism or hunger. I would increase fat and decrease your starch. You should have protein in every meal without relying on shakes. You should avoid fat free anything... These are a inexperienced dieters trap. Quote Link to comment Share on other sites More sharing options...
Local Dipshit Posted December 8, 2018 Share Posted December 8, 2018 1 hour ago, Davis1891 said: Somewhat disagree. I’ve ran test and an ai at a high (for me) level of body fat % just to preserve as much muscle as I could during a cut last year. If it’s done right, then I wouldn’t worry about it. Well we can agree to disagree brother. But there are countless articles and studies out there that Overweight people are at a higher risk for estrogen related side effects because their body is already aromatizing testosterone into estrogen at a higher level - so they’re more likely to develop female breast tissue while on the gear, especially test. But I do agree that it can be done right( cutting aas) comes to mind. But why would you bother playing with your hormones when you can first get your diet in check, and get on a solid diet/workout program first. Use the drugs last. 1 Quote Link to comment Share on other sites More sharing options...
Blitz Posted December 8, 2018 Share Posted December 8, 2018 59 minutes ago, ELECTRICROCKER said: Well we can agree to disagree brother. But there are countless articles and studies out there that Overweight people are at a higher risk for estrogen related side effects because their body is already aromatizing testosterone into estrogen at a higher level - so they’re more likely to develop female breast tissue while on the gear, especially test. But I do agree that it can be done right( cutting aas) comes to mind. But why would you bother playing with your hormones when you can first get your diet in check, and get on a solid diet/workout program first. Use the drugs last. I would say you shouldn't use gear at all above a certain bodyfat. 1. There are estrogen issues 2. Health issues with bp and cholesterol 3. You aren't dedicated/knowledgeable enough to your diet and training to warrant drugs 4. Something special happens when you go on lean that doesn't happen when you're above 12% and sure as hell doesn't happen if you're 20%+ Quote Link to comment Share on other sites More sharing options...
Local Dipshit Posted December 8, 2018 Share Posted December 8, 2018 1 hour ago, Blitz said: I would say you shouldn't use gear at all above a certain bodyfat. 1. There are estrogen issues 2. Health issues with bp and cholesterol 3. You aren't dedicated/knowledgeable enough to your diet and training to warrant drugs 4. Something special happens when you go on lean that doesn't happen when you're above 12% and sure as hell doesn't happen if you're 20%+ Yeah man that’s what I’m pretty much saying towards the end of my post that get your diet and routine in check first. Gear last 1 Quote Link to comment Share on other sites More sharing options...
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