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revolutionofthemind
New member
Ok guys, sorry for the long post, but as one of my first posts, I thought it was important to be thorough in information and objectives as possible. Thank you in advance if you actually take the time to read it.
I am giving pretty strong consideration to running a first cycle. I've read about everything I can get my hands on in terms of nutrition and training, including a lot of conflicting stuff. I would just like to hear any input or suggestions that anyone might have on the diet and training aspects.
31 yo, Four years ago broke back in a car accident, docs fucked me up good, especially the medication Lyrica - balloned me up to 272. When I finally fired all the docs, got off all the meds, did everything they told me not to do, and got back in the gym, cleaned up the diet, I finally got better. Back in the gym for six months now and I've went from 272 down to 222 (down 50lbs as of tuesday) while adding quite a bit of muscle mass. I gain muscle pretty easily on my own -- for example I added an inch and a half to biceps in the last ten weeks -- maybe thats just beginners advantage.
SUMMARY OF CURRENT STEPS
Training
Two alternating full body lifts six days a week done in supersets. This is periodized with other routines changing up about every 4 weeks. I have a very fast muscle recovery time naturally and seem to be handling this with no signs of overtraining. The motive behind this is to drop significantly more bodyfat, and maintain and build muscle mass. That is the reasoning for the whole body workouts and the frequency.
Eight minute cardio warm up. Eight minute cardio cool down. (I've found when I do more cardio, the weight loss stops. What’s up with that??)
I also incorporate a home stretching routine, with some balance training, bodyweight training etc. Between a few yoga postures to help the low back and a very complete stretching routine, this takes about 75 minutes
Diet:
I use fitday.com to track everything that goes in my body so I know my info is correct and not merely guessed.
2000 Cal diet per day, give or take a 150 Cal, most often under.
High protein diet, lower on carbs and limited healthy fats
Protein 200 to 220 grams a day, Carbs 130 to 150 grams, and fats around 60 grams - mostly monos/polys. Food sources are lots of lean meat - chicken and salmon, veggies -broccoli and cauliflour, peanut butter, citrus fruit, almonds, only Whole wheat bread and limited amounts of that, and 2 to 4 cups 1% Milk.
Motive here is again to drop body fat as quickly as possible while preserving and growing lean mass. So far having dropped 50 lbs in under 6 months while putting on significantly noticeable muscle mass, it appears to be working.
Measurements
As of three weeks ago approximately:
Bodyfat percentage 23.6
Weight 236 (since then down to 223)
Waist 38
Biceps 16 1/2
Chest 42.5
TARGET Goals: To get back under ten percent body fat, and preferably closer to that 7% area. Add significant new lean muscle mass to get a good lean, solid muscular look. I've been working my ass off to get this done by late spring/early summer. My target date is May 1st. That gives me about three weeks cushion for unplanned circumstances, or adjustments along the way.
Supplements:
Multivitamin
Vitamin E 1000IU
CLA/ALA combo
Fish Oil
Glutamine
Chromium Picolinate
Vitamin C 2000mg
Whey Protein
Creatine Monohydrate
Green Tea
Glucosamine Chondroiton with MSM and Hyaluronic Acid
B Complex
ZMA
BCAA's
6OXO which I seem to respond to well to, maybe even to well.
Cycle Considerations:[/B}
Considering possibly running a first cycle of test, and using clomid/nolvadex for PCT. Also considering running a simple stack of Clen/T3 or T4/Keto to ditch the extra body fat before running my first true cycle of the test. As a guy thats been overweight, and still has some more to lose, I want to avoid anything that might result in gyno or the wet bloated look. Acceleration of fat loss and lean mass gains and vascularity are my primary objectives. I put on muscle extremely easily, but the body doesn't like to give up the fat stores as quickly.
Given what you know now about my objectives, is there anything different I should be doing with diet, supps, or training? Two if running the fat loss stack or my first test cycle, what changes should be made in diet, training and supps?
Thank you all in advance, I know its a long post but I wanted to be complete since its a first post.
I am giving pretty strong consideration to running a first cycle. I've read about everything I can get my hands on in terms of nutrition and training, including a lot of conflicting stuff. I would just like to hear any input or suggestions that anyone might have on the diet and training aspects.
31 yo, Four years ago broke back in a car accident, docs fucked me up good, especially the medication Lyrica - balloned me up to 272. When I finally fired all the docs, got off all the meds, did everything they told me not to do, and got back in the gym, cleaned up the diet, I finally got better. Back in the gym for six months now and I've went from 272 down to 222 (down 50lbs as of tuesday) while adding quite a bit of muscle mass. I gain muscle pretty easily on my own -- for example I added an inch and a half to biceps in the last ten weeks -- maybe thats just beginners advantage.
SUMMARY OF CURRENT STEPS
Training
Two alternating full body lifts six days a week done in supersets. This is periodized with other routines changing up about every 4 weeks. I have a very fast muscle recovery time naturally and seem to be handling this with no signs of overtraining. The motive behind this is to drop significantly more bodyfat, and maintain and build muscle mass. That is the reasoning for the whole body workouts and the frequency.
Eight minute cardio warm up. Eight minute cardio cool down. (I've found when I do more cardio, the weight loss stops. What’s up with that??)
I also incorporate a home stretching routine, with some balance training, bodyweight training etc. Between a few yoga postures to help the low back and a very complete stretching routine, this takes about 75 minutes
Diet:
I use fitday.com to track everything that goes in my body so I know my info is correct and not merely guessed.
2000 Cal diet per day, give or take a 150 Cal, most often under.
High protein diet, lower on carbs and limited healthy fats
Protein 200 to 220 grams a day, Carbs 130 to 150 grams, and fats around 60 grams - mostly monos/polys. Food sources are lots of lean meat - chicken and salmon, veggies -broccoli and cauliflour, peanut butter, citrus fruit, almonds, only Whole wheat bread and limited amounts of that, and 2 to 4 cups 1% Milk.
Motive here is again to drop body fat as quickly as possible while preserving and growing lean mass. So far having dropped 50 lbs in under 6 months while putting on significantly noticeable muscle mass, it appears to be working.
Measurements
As of three weeks ago approximately:
Bodyfat percentage 23.6
Weight 236 (since then down to 223)
Waist 38
Biceps 16 1/2
Chest 42.5
TARGET Goals: To get back under ten percent body fat, and preferably closer to that 7% area. Add significant new lean muscle mass to get a good lean, solid muscular look. I've been working my ass off to get this done by late spring/early summer. My target date is May 1st. That gives me about three weeks cushion for unplanned circumstances, or adjustments along the way.
Supplements:
Multivitamin
Vitamin E 1000IU
CLA/ALA combo
Fish Oil
Glutamine
Chromium Picolinate
Vitamin C 2000mg
Whey Protein
Creatine Monohydrate
Green Tea
Glucosamine Chondroiton with MSM and Hyaluronic Acid
B Complex
ZMA
BCAA's
6OXO which I seem to respond to well to, maybe even to well.
Cycle Considerations:[/B}
Considering possibly running a first cycle of test, and using clomid/nolvadex for PCT. Also considering running a simple stack of Clen/T3 or T4/Keto to ditch the extra body fat before running my first true cycle of the test. As a guy thats been overweight, and still has some more to lose, I want to avoid anything that might result in gyno or the wet bloated look. Acceleration of fat loss and lean mass gains and vascularity are my primary objectives. I put on muscle extremely easily, but the body doesn't like to give up the fat stores as quickly.
Given what you know now about my objectives, is there anything different I should be doing with diet, supps, or training? Two if running the fat loss stack or my first test cycle, what changes should be made in diet, training and supps?
Thank you all in advance, I know its a long post but I wanted to be complete since its a first post.
