New Member: Seeking advice please

[Alistir]

Lol you should've seen me a about month ago. I was a bit bigger than that lol.

The pics I sent you now was just taken and I just had a meal, so I kinda look a bit bloated lol.

My daily diet when I'm working is basically some high fibre breakfast then the rest of the day I down about 2 Diet lean shakes. Always take my fruits and exotic mixed nuts. For supper it will either be fish, chicken or meat with green salads.

 

[Stackinplates]

Doesn't sound like you're getting enough food at a caloric deficit that's too big can also cause issues not being able to lose fat

What does your cardio look like? And how much ?

Congrats on dropping some weight already.. but you still have more work to go before you can think about doing a cycle.!

 

[Alistir]

I normally burn about between 350 and 500 calories when I'm at the gym and this again is according to the individual gym machines readings all calculated together.

 

[Alistir]

Run about 3.1 miles on the treadmill per gym session. Then I normally just hit the heavy equipment weight machines.

 

[Stackinplates]

I normally burn about between 350 and 500 calories when I'm at the gym and this again is according to the individual gym machines readings all calculated together.

Forget anything u know or think about gym machines

Simple effective cardio is this and u will burn a shit ton

Get on the tread and turn hat shit up fast ass hell!! Sprint ur ass off for 45 sec jump off on the sides of tread cool down for 1 min then repeat

Each sprint is one set do 12

That's one of ur cardio session

Whenever u lift post workout go hit stair stepper for 20 min at a good pace keep heart rate at 150-160 for tee duration of that do the two a days 3x week like a mwf and keep the other days as lifts and stair stepper

Ur gonna want to get a nice amount of clean food in

If you want to make it simple do it just like this

6 meals

First meal : 1/2 cup oats measure dry add 1/2 cup fruit
1 egg and 1/2 cup egg whites

Meal 2 : 4-5 oz chicken or lean meat !! Key is lean
1/4 cup brown rice or Quinoa
1.5-2 cups green veggies


Repeat this meal for next 3 meals
U can use fish as well two meals like this add 1tbsp olive oil drizzle on rice don't cook with it

Last meal 1/2 cup cottage cheese or Greek yogurt with 1/2 cup berries only do berries


This is a outline template and will work well ur gonna drop fast cuz of ur high bf

No as you drop all this that you're going to trip out thinking you're losing a lot of muscle don't worry !! U have fat around chest and upper body as well ... And even if you lose a tad bit of muscle you'll gain it back wile on cycle and when you're lifting our objective here is to strip everything away get a nice clean base and build from there


Guys always trip out about losing muscle and what not but truth be told when you have a high body fat the best objective is to strip everything away get a nice base and build from there!

 

[Stackinplates]

Get a food scale !!!
Guys that don't need food scales are guys that of been in the game a while and know what portions look like portions are very key when losing weight need to have your diet dialed in and you need to be very aware of what you put in your mouth

I could've made the diet a lot more fun with things here and there but this is a very simple easy diet I'm not going to sit and post a bunch of different foods and regimented whatnot if you're really committed then you'll man up and do what you need to do

 

[Stackinplates]

Hi sorry for late reply.

I'm 32 years of age, weight 95 kg
(209 lbs) and body fat 21%.

I workout about 4 to 6 times a week at the gym for about 2 hours at a time. Don't have a lot of experience lifting, but had and still have a very active lifestyle. Also I'm very conscious of what I consume.

If you have any advice also on PCT it will be appreciated.

Thanks

All the way from South Africa

Oh yea before cycle u need more experience with lifting .. It's fantastic to take ur time this journey is a lifestyle not a get ripped quick thang !

 

[RADAR]

I would be happy to set you up a lifting and diet program I've probably have the most experience Here since i started when i was 18 and now i'm 63, been thru it all and done it all, just shoot me a pm if you wish.