First Cycle Suggestions

[BIGAL73]

Age 32
Height 6'5"
Weight 308
Body fat% 27-30
# of years lifting naturally 1.75 .....after a 8 year lay off
cycle experience details 0
Goals 270 lbs 10-15% BF by August



I know, Body Fat is Horrible,But I'm at a Serious Halt on my Weight loss for the last 3 weeks....I'm on a Chicken Broc/Green Bean , Brown Rice Diet,,eating Nothing but that 3 times a Day, with Doing 2 MRPs and A Dozen Egg whites in the AM before Cardio..

My Cardio consists of 45 minutes of Treadmill at 15% Grade Ranging from 3.5-4.0 MPH..Burning from 1000 - 1200 Calories at a time.5 days a week...Lifting 5 nights a week Max-OT. On week 18. I seen some Great Strength Gains While doing it naturally..But only dropped 13lbs,,People say I'm looking Slimmer and Built Better, But I'm not seeing it..(except for in the Shoulders and Traps)..

I was given the advice to do Test Prop,Masteron and Winstrol...

But I think I should drop at least 10% more BF first,,,


Suggestions ...Any would help ..


I know My BF is Grossly High,,, I don't need reminded of it..

Thanks..

BIG AL

[Titleist]

Hey man no worries PerfectBeast2001 is the man to talk to. You should see his before and after pictures. Inspiration to everyone wanting to lose weight. However, I dont think you are ready for AAS yet. There is a lot you can do with your diet to lose more weight. Also I recommend doing your AM cardio before you eat. But your diet is the main thing that needs work. You have the potential to get down to 270 naturally with dedication, proper diet and proper cardio/training. But like I said talk to PerfectBeast he can help you a lot with your goals.

[SMAN12b]

Your bodyfat is grossly high!!!


sorry couldn't resist.
You are definetly in the right area if you can drop another 10% naturally. that would be a huge benifit to you BEFORE starting an AAS cycle for many health reasons.

Check out the diet forum on cutting diets as I think you need to adjust that first.
You need to be eating 6 meals a day, not 3 one every 2.5-3 hours this will help speed up your metabolism and stop the fat stores from well...storing fat

[GFLEXXX]

If you drop another 10% body fat naturally first you'll already be at your goal of 270lbs...you can acomplish this naturally for sure, no need for gear...

your calorie burn rate is high, check your diet (i.e. how much brown rice are you eating? It is good for you but if your taking in too large of portions your carbs will be way high...eat 6 smaller meals a day-keep your protein at 300 per day and lower your carb intake..5+litres of h20 a day...

check the diet forum for some good info/tips..

keep at it, it will come without gear.

[BIGAL73]

Thanks Guys...I'm Eating 1 Chicken Breast 1 cup of Veggies, 1 cup of Brown Rice Per meal..PLUS 2 AST Nitro Pro 40 Meal replacement shakes between them, and the Egg Whites Before Cardio...I was always told that If I didn't eat before Cardio I would be burning Muscle..But then again, The Guy who told me that was nothing to look at..LOL...

On the Water, I drink 1- 2 Gallons of 4C Diet Green Tea a day,And Also do 15 minutes in the Sauna after Cardio to make sure any Extra water weight is off,(again ,Was told to do so),I dropped the Soda in December and haven't had one since...

I was @ 270 and 27% BF last April, But Like I said, I'm now 27-30% and 308 ..I'm just wondering what I'll look like at 270 again..I want it so bad I can taste it...For the Last Month (I should of started Earlier) I have'nt missed one workout..I'm just hoping to see the Weight Drop SOON...It's driving me nutz..

I will be heading to the Diet Forum ASAP..

Again Thanks for the Help...It's Highly appretiated

Big Al

[Guardian74]

BIGAL,

All the advice the boys have given so far is solid, listen to them and check the diet forums.
The AM cardio is a must, 1 Hour cardio followed by a 45min to 1hr period before that first meal is critical. A second session in the evening is also beneficial and could increase the return on your investment even sooner. Remember, Rome wasn't built in a day and neither were great physiques. Best of luck.

G74

[GFLEXXX]

BigAL...think you should check your brown rice intake. If your eating 1 cup per meal now, you are getting close to 3000 calories/500g of carbs a day just from the rice (based on type I eat - some vary)...

Im not sure about your type of meal replacement, but I think your total overall calorie intake may be high and giving you a challange...

try a good daily tracker for your foods (free online - like FitDay etc..) enter your food constituants from the labels into the tracker with food quantities, may help you out some with accurate nutritional and calorie intake info..

[perfectbeast2001]

Forget the Steroids for the moment they are not going to help you at all.

Your diet is terrible. You are only eating 3 meals a day? You should be eating 6 small meals to speed metabolism. Drop the MRP shakes, they are full of sugar and fat. You should not eat ANYTHING before morning cardio. once cardio is done (at least 30 mins) then have a meal that consists of protein and complex carbs. Oats and egg whites would be my suggestion, add a little splenda and cinnamon for taste. After this aim to have another five meals spaced throughout the day. Make sure you have EFAs (essential fatty acids) in your diet. Shoot for between 60-80g spread between meals.
Drop the "diet green tea" which is obviously a ready made and brew the proper green tea, that processed stuff is crap. If you want it bad then you need to do cardio ED so that means off days too. My current cuting diet looks like this. You may find it useful to give you a guide but you need to go to the diet forums and create a diet that is suited to your build and current situation. Good luck
Meal 1 - 5 egg whites (cal 80, pro18), Oats 60g (cal222 carb38 pro9 fat4), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 414, carbs 40 pro 50, Fat 6

WORKOUT

PWO - 1 scoop whey (cal112, carb2, pro23, fat2), WMS 40g (cal140 carb34) TOTALS – Cal252, carbs36, pro23 fat 2

PPWO -- 5 egg whites (cal 80, pro18), Oats 60g (cal222 carb38 pro9 fat4), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 414, carbs 40, pro 50, Fat 6

meal 4 - 150g chicken (cal247 pro46 fat4) EFA Oil (cal83 fat9g) Broccoli 100g (cal34, carbs 10)TOTALS – cal364, pro46, carbs 10 fat13

Meal 5 - 150g chicken (cal247 pro46 fat4) EFA Oil (cal83 fat9g) Broccoli 100g (cal34, carbs 10)TOTALS – cal364, pro46, carbs 10 fat13


Meal 6 - 150g chicken (cal247 pro46 fat4) Coconut Oil (cal83 fat9g) Broccoli 100g (cal34, carbs 10)TOTALS – cal364, pro46, carbs 10 fat13

Before Bed – Lean Mince150g (cal246 pro38 fat9) Broccoli 100g (cal34, carbs 10) Walnuts 7 halves (cal93 pro2 fat9 carbs 2) TOTALS cal373 pro40 fat18 carbs 12

DAILY TOTAL Cal 2545 Carbs 170 Protein 301 fat 71

[GFLEXXX]

Nice Beast....

BigA, just remember as a general guideline under normal conditions (AAS, supplements, burners aside) you have to be calorie deficient to lose weight...and it takes quite a bit of deficiency to lose 1 pound. Your eating 'healthy' now, but you need to look into your BMR and count your calories properly like Beast laid out with proper constituents. If your constantly intaking calories above your BMR+activity calorie burn, the weight loss won't happen...

The bonus of knowing these things is you may be able to reduce your 1200 calorie cardio session a little and still be more effective...

[BIGAL73]

Thanks AGAIN...

I Did the BMI and it says I need 3145 (when I was 319) Calories a Day to lose. I'll take the rest of this week and weekend to properly put a Diet together for the next month,Then Hopefully It'll come Natural to know what to eat (or should I still plan it ?) ....


Sorry, No need tro keep this Here,,,I'll take it to the Diet Forum...

Thanks Again

Big Al

[perfectbeast2001]

Thanks AGAIN...

I Did the BMI and it says I need 3145 (when I was 319) Calories a Day to lose. I'll take the rest of this week and weekend to properly put a Diet together for the next month,Then Hopefully It'll come Natural to know what to eat (or should I still plan it ?) ....


Sorry, No need tro keep this Here,,,I'll take it to the Diet Forum...

Thanks Again

Big Al

you need to get your BMR then run it through the harris benedict equation. For a moderate lifter this would be BMR x 1.55 for someone excercising ED with hard job then BMR x 1.7
You need to plan your foods and make a diet or you wilol not know where you are or where you are heading.