To all the new guys who thinks AS is the right thing to do

[EXTREMEBOWHNTR]

Alright guys the transformation has begun!!!!!!!

The reason that I first joined this site was to get info on AS and use it as a miracle drug to loose weight and gain muscle. Thanks to the awesome guys and gals on this website it can be a miracle drug if everything surrounding you is in check (diet\exercise). I’m glad that I just didn’t start with the AS, I wouldn’t have seen the results that I wanted and probably would have given up on living a healthy lifestyle.

On Monday I went to the store and got the food for a healthy diet. What I am trying to do is loose weight, Id like to get to 175-180. Then I will start AS and build the huge muscle mass that I am looking for. So here are my stats and my diet.
27 yrs.
5’6 9/16”
195 lbs
BF unknown guessing 18-25

Diet: (my schedule is a little messed up so after I eat breakfast I sleep)
1st chicken, brn rice, and a veg broccoli, carrots, corn
2nd yogurt with oats and almonds
3rd almonds and a muscle milk
4th tuna sandwich on whole grain and flax and a veg
workout weights/cardio
5th muscle milk
6th omelet with bell pepper and onions.

I you guys feel I need to change anything let me know!!!!!!!!!!

Supps: haven’t gotten them yet but will be using Lipoflame.

My plan is to lift 5 days a week and do cardio 7 days (hopefully I can keep the cardio interesting and not get burned out)

Ill post once or twice a week to let you guys know what’s up, and It will also keep me motivated to impress.

Again if you guys feel there is anything I need to change let me know

 

[KeepinMyGains]

Looks good to me, but im no diet guru. You should list Protein/Carbs/Fats so we have a idea what your intake is.

 

[hesnobradpitt]

I like a shack straight out of bed to get a quick intake and uptake to my fasted muscles ,and then cook b'fast ,i just use whey and a bit of honey .
There isnt much fruit in there fruit can be used as slow carbs for before WO like an apple and cut cals..

If you have a iphone i found a free diet training log that could be of benefit to you called LOSE IT!!!.
Cardio can get boring so break it up steeper ,rower run ,liptic and try skipping rop .

Good luck but try and work out your intack values carbs/protein/fats/and cals its easyer to change if you know where you are at .

Brad.

 

[EZ_E]

Alright guys the transformation has begun!!!!!!!

The reason that I first joined this site was to get info on AS and use it as a miracle drug to loose weight and gain muscle. Thanks to the awesome guys and gals on this website it can be a miracle drug if everything surrounding you is in check (diet\exercise). I’m glad that I just didn’t start with the AS, I wouldn’t have seen the results that I wanted and probably would have given up on living a healthy lifestyle.

On Monday I went to the store and got the food for a healthy diet. What I am trying to do is loose weight, Id like to get to 175-180. Then I will start AS and build the huge muscle mass that I am looking for. So here are my stats and my diet.
27 yrs.
5’6 9/16”
195 lbs
BF unknown guessing 18-25

Diet: (my schedule is a little messed up so after I eat breakfast I sleep)
1st chicken, brn rice, and a veg broccoli, carrots, corn
2nd yogurt with oats and almonds
3rd almonds and a muscle milk
4th tuna sandwich on whole grain and flax and a veg
workout weights/cardio
5th muscle milk
6th omelet with bell pepper and onions.

I you guys feel I need to change anything let me know!!!!!!!!!!

Supps: haven’t gotten them yet but will be using Lipoflame.

My plan is to lift 5 days a week and do cardio 7 days (hopefully I can keep the cardio interesting and not get burned out)

Ill post once or twice a week to let you guys know what’s up, and It will also keep me motivated to impress.

Again if you guys feel there is anything I need to change let me know

Be careful not to over-train....2/3 days on 1 off.

 

[dabuffguy]

If that diet is healthy, you should be able to drop the fat while building muscle when having a higher BF%. Once you get leaner, gaining the muscle and losing the fat at the same time becomes pretty difficult.

Work hard bro, and you will get the results. Good luck and always ask if you have questions. There are lots of good bros to help you out.

 

[SouthernLord]

My suggestion to you is not to throw everything in the pot at once. Just like jumping on AAS without a consistent diet/exercise plan dieting should be done in phases.

First you need to take your stats and find exactly how many calories you need on a daily basis.

Actually here I will do it for you......

BMR = 66+[13.7 x 88(Your weight in kg)]+[5 x 168(Your height in cm)]-[6.8 x 27(age)]

Your Basal metabolic rate is 1928

Now multiply that by you total daily energy expenditure (TDEE) which a moderate level would be 1.5

So we are left with 2892 calories a day as your daily maintenance calorie intake. This is haw many calories a day you must consume if moderately active just to maintain your current state. There are some variables built in here, but this is a pretty good "estimate" of where you're at.

So........

This is what I would do.

Start by keeping a food journal. Write down everything that goes into your mouth. This sucks, but after a while it will be second nature. You MUST do this. You also need to learn the calorie content of all the foods you eat daily. Nutritiondata.com is a good website to find this info. The easiest way I have to start this process is make up a few daily menus with all the nutrition data listed and go from there. A digital food scale is handy too.

Ok. The fun stuff. Above I wrote to not throw everything in the pot at once and here is what I meant.....

Start your diet out eating at maintenance levels everyday for a few weeks. This actually might be more food than you are currently eating. After a few weeks, once your body gets used to those levels drop calories by 250-500 a day, but not every day. Try to eat two days under your maintenance level and then one day at maintenance. This will keep you metabolism fired up. Just eating slightly under maintenance like this two days on, one day off will cause you to drop fat. The worse thing you can do is starve yourself. Once the body senses starvation it goes into survival mode and you can and will actually gain body fat. Not good.

And on to the fat loss supps.... Let your diet evolve before you include them. Just like AAS, fat loss stims are not magic. Give your body 6 to 8 weeks of dieting like I described or until you hit a fat loss plateau and then include the supps. They should not be used as a crutch.

For your food choices. Your proposed diet does not look too bad. You should be eating lean protein , starchy carbohydrates, and fibrous carbohydrates every meal. Actually I do limit my carbs in my pre bed meal, but your mileage may vary. Healthy fats found in nuts, fish, and flax are important too. I would limit my saturated fat in take to only what is in the meat and eggs you eat.

Also one more important thing. You need to be monitoring your progress weekly. I would recommend buying and Acu-measure body fat caliper to monitor you fat loss. These are not the most accurate devices, but they are cheap and will show your progress. Keep up with your total weight, total body fat, and total lean mass. I would monitor this and record it all weekly.

If you need anything else don't hesitate to PM me and I will help the best I can. Good luck.

 

[EXTREMEBOWHNTR]

Thanks guys for all the help. There is so much to learn and i couldnt do it without all your imput.


THANKS GUYS,
Tony

 

[EZ_E]

Thanks guys for all the help. There is so much to learn and i couldnt do it without all your imput.


THANKS GUYS,
Tony

I've been at this since I was 19. I'm 35 ans still learning every day....You have a great positive attitude

 

[EXTREMEBOWHNTR]

Thanks.....

I know I shouldnt go off the scale but my weight hasnt varied more than a pound or two over the last year or so(at least not what ive seen)...... Got on the scale today after a week of new diet and training and im down 5lbs. Will see what next week holds and how I might change.