Sooooo out of shape...need help

[luxur]

Hey guys, Im an ex college/semi pro football player (still play senior ball). Over the years i read just about everything i could about roids, and i used to work out pretty seriously for a year or so (back when i had a partner) So except for new training philosophy and really new nutrition strategies, i consider myself not to be a newbie by any means (discipline and will power is why im fat, not ignorance). Now im 35, i stand 6`1 and weight 297lbs (freaked my when i saw i was almost at 300).

All these years i was working out on and off i was considering taking roids, so i read all about them. My goal was always to get cut up since my slow metabolism gives me great strenght and easy muscle gains. So i figured back then to use mild andro with with stuff like winstrol or anavar or whatever was similar that i would have access to. But i never did try it cause i thought i wasnt working out seriously long enough to get ready for it so id get the max out of the cycle.

Now my question is twofold: now that im back in the gym how long until i can start? im 35 and im now in a hurry.

And what you guys suggest as a cycle?

Depending of the answers on the cycle id like to know also what diet type goes well with the cycle and my slow metabolism.

For now, i do full body work outs every other day, plus 2 days of cardio to get back in the thik of things.

My diet for now is roughly 40% carb 40% prot 20% fat about half that is unsaturated

Thanks for any help guys, just tellme if you need more details about this.

[dupa95]

I studyed a year before I cycle read read

[luxur]

Bros ive been reading for 15 years on and off

[RapaciousShark]

did u get a blood test?

[luxur]

Not yet, im getting a full bloodwork and physical in the weeks coming.

[luxur]

What are you looking for in this blood test?

[RANA]

Not to be an ass, you say you have been reading for about 15 years but full body workouts everyday? That sounds like a waste of a good workout.
I suggest post your diet, meaning show exactly what you are eating each day. Before you even attempt to start a cycle you should lower bf %.
What cycles are you looking at and also what about your pct?

[luxur]

first day back in the gym you would split your work out?

[luxur]

My goal is to lower BF with a cycle. Im dieting and working out which will lower BF while im getting ready to cycle. Ive not taken my BF, i dont see the point for now heres a pic . I want to take my bf when i start cycle. Also my goal isnt to get the six pack but to lose as much as fast as i can. So dont tell me to get to 15% Bf before cycling.

[Big]

Welcome. I know it isn't what you want to hear, but you need diet and cardio to get a better base for a cycle. Here is a good place to start:
UNoffical "How to Cut" thread and sample diet...

[luxur]

Execllent thread thanks i hadnt found it while searching on the forums (been here a few hours only) I guess ill have to come back when i think im ready to cycle and ask again. Too bad for my goal setting you guys leave me without a time frame to look for. But thanks, all those other threads ive been reading are excellent.

[Big]

Stay in touch with us as you study, we will keep you pointed in the right direction so you can safely attain your goals. Don't get frustrated, patience is necessary to do this right.

[boss4romdabay]

by looking at your pic you need a good diet not gear! then consider gear after your bf% is low enuff. roids arent some miracale drug!

[Panzerfaust80]

.. if u do choose to take a stroll down Roid Road make sure you have a good AI handy, looks like you're gonna be super-prone to gyno man..

btw nice tighty whiteys!!

[RANA]

Execllent thread thanks i hadnt found it while searching on the forums (been here a few hours only) I guess ill have to come back when i think im ready to cycle and ask again. Too bad for my goal setting you guys leave me without a time frame to look for. But thanks, all those other threads ive been reading are excellent.

Wow, excellent... I am glad you just aren't going to jump into it. Read as much as possible. trust me you will get a hundred ideas, decide what will work for your body.
I do wish you luck and keep reading.

[perfectbeast2001]

your diet and cardio/lifting regime need work. You are welcome to pm me your diet if i can offer any help.
Well done for leaving the gear out for now. It will not assist you in your present goal (fat loss).

[Oki-Des]

There are many more experienced individuals on here than myself, but as an older guy myself I will also offer you my 2 cents. I have experimented with AAS all my life. But in all reality, for me they made me larger and stronger, but some of the size was water weight. From your stats it seems you are plenty big. Regardless of your body fat percentage, I bet there is a pretty tough guy under a little fat. Most likely you could accomplish your goals by simply losing some weight. If you take AAS you may bulk up to 325 or more. If you want to take something to help out in addition to a healthier lifestyle you should research HGH. I have been taking it for quite some time and after several months minor changes begin to happen. One of the best benefits is the loss of the additional fat we get as we get older. It really helps burn those extra "tummy" pounds that are so difficult to get rid of. It seems at your size you should just think about losing some weight because that is most likely all you need to do to look great. Leave the AAS to little turds like me who are not even 200LBS; unless you want to be super huge. As I said there are more experienced individuals than myself, but I just wanted to offer you my opinion. Good Luck.

[perfectbeast2001]

There are many more experienced individuals on here than myself, but as an older guy myself I will also offer you my 2 cents. I have experimented with AAS all my life. But in all reality, for me they made me larger and stronger, but some of the size was water weight. From your stats it seems you are plenty big. Regardless of your body fat percentage, I bet there is a pretty tough guy under a little fat. Most likely you could accomplish your goals by simply losing some weight. If you take AAS you may bulk up to 325 or more. If you want to take something to help out in addition to a healthier lifestyle you should research HGH. I have been taking it for quite some time and after several months minor changes begin to happen. One of the best benefits is the loss of the additional fat we get as we get older. It really helps burn those extra "tummy" pounds that are so difficult to get rid of. It seems at your size you should just think about losing some weight because that is most likely all you need to do to look great. Leave the AAS to little turds like me who are not even 200LBS; unless you want to be super huge. As I said there are more experienced individuals than myself, but I just wanted to offer you my opinion. Good Luck.

good advice IMO

[Schmidty]

No bs ur workout sucks bro, n it needs a lot of changing. Go to the exercise forum n learn how to lift.IMO dont cycle with bf as high as urs, but id highly reccomend clen4u, but most will proly disagree with me here.

[mclovin009]

No bs ur workout sucks bro, n it needs a lot of changing. Go to the exercise forum n learn how to lift.IMO dont cycle with bf as high as urs, but id highly reccomend clen4u, but most will proly disagree with me here.

im sure by now he realizes that he needs to change his diet and exercise patterns.... no need to put him down.

and ya i would not recomend clen until he is much morei onto a solid routine.... maybe you should think about a good personal trainer that you click with and that understands your goals to get you on the right track


EAT CLEAN FOODS!!!!! NO MORE JUNK AND LOTS MORE CARDIO!!!
find something you like swimming walking running jumproap ect. and find something to motivate you. like beach season, a woman at work, an admired pro football player, ect.

good luck and keep us posted

[whiteowl]

luxor....you have a great frame to start with....the best thing is to think back to last year...and in less time it'll be a year from now....so spend the time with the brains on this site....and with your workouts.... good luck

[luxur]

Panzerfaust80

btw nice tighty whiteys!!

Im going for the before and after effect, gonna buy super nice underwear for last pic!!!!!

[jbonez19]

the best thing for a big guy to lose bf is the x-trainer a.k.a. elliptical. half an hour to an hour a day at 160 hbpm will see the weight melt off you. good for us heavier blokes too coz it's low impact. i've dropped about 35 lbs in 8 weeks. i'm 37 started at 260. i prolly get chewed out but i think it would be a great idea for you to go on a low dose of test. do your research, but i think it would help to speed up your metabolism. maybe prop? in saying that you would have to keep a real close eye on your b.p. you don't smoke do you? also i have to say that i'm relatively in-experienced, so if these guys (especially perfectbeast) are telling you not to maybe you're better of listening to them. but if i were you i would be getting on a minimum effective dose of test, no stacks, just by itself. look out duck, here it comes.......

[wilson9d]

A lot of these guys are hard gainers meaning they have a high metabolism and can’t put on weight. Or they are not genetically predisposed to obesity. They have no idea how easy it is to gain weight with your body type. So just blow off their insults about your need to put in some hard work. I know plenty of people who stereotype fat people and I’ll kill them at the sport of there choice including a foot race. I am a big guy also. I played ball ect, Ect, Ect, any way. I am 6’2” and I went up to 310. It took me a year of diet and strict workouts to cut my bf% from 30+ to 17.5%. To answer your question it will be about a year or more until you’re ready to think about aas. Your 35, you should be more patient by now. Total body workouts are not bad they just need to be modified to be muscle group specific. I used a modified body for life diet. Pay attention to what foods make you gain weight fast. For me its carbs so I won’t eat any after 2 pm. High protein, low carb low fat, low sugar. Watch the sugar it’s sneaky. I have also found I burn fat fast by lifting heavier weights. My body packs on muscle fast and kicks up my metabolism. For you it may be light weights high reps? But try 60-90 mins of intense weight lifting then 30 to 45 min of hard cardio. 4 to 5 days a week. And you will see fast results. Oh and wind sprints!!!

[jbonez19]

A lot of these guys are hard gainers meaning they have a high metabolism and can’t put on weight. Or they are not genetically predisposed to obesity. They have no idea how easy it is to gain weight with your body type. So just blow off their insults about your need to put in some hard work. I know plenty of people who stereotype fat people and I’ll kill them at the sport of there choice including a foot race. I am a big guy also. I played ball ect, Ect, Ect, any way. I am 6’2” and I went up to 310. It took me a year of diet and strict workouts to cut my bf% from 30+ to 17.5%. To answer your question it will be about a year or more until you’re ready to think about aas. Your 35, you should be more patient by now. Total body workouts are not bad they just need to be modified to be muscle group specific. I used a modified body for life diet. Pay attention to what foods make you gain weight fast. For me its carbs so I won’t eat any after 2 pm. High protein, low carb low fat, low sugar. Watch the sugar it’s sneaky. I have also found I burn fat fast by lifting heavier weights. My body packs on muscle fast and kicks up my metabolism. For you it may be light weights high reps? But try 60-90 mins of intense weight lifting then 30 to 45 min of hard cardio. 4 to 5 days a week. And you will see fast results. Oh and wind sprints!!!

Ja, good advices. cardio ed though. even if 2 out of 7 are just going for a brisk walk. keeps that metabolism pumping. split your meals up as much is practical too.

[luxur]

i know this isnt the right thread, but coming back to the full body work out, i wont be doing that more than a month, unless everyone tells me to stop right now LOL. It was to make sure my body was awake and ready to hit the split routine hard. I do double jointed excercises like flat bench, pulleys, squats ect 4X10. every other day.

[jbonez19]

yeah, i see no reason not to do fullbodwo 3 x p/w for a few weeks just to get some condition. i always do after a layoff. you can start splitting after a month or so. depends how quick your condition comes back. called compound excersizes bro, bench, squats deadlifts, dips, straight bar curls, military press etc. i also keep weights moderate and reps high when i'm starting back. make sure you warm up properly too. you can bump your weight once you start split. oh, and it's your thread, you can ask whatever you want.

[luxur]

Yeah compound was the word i was looking for, English not being my first language, i couldnt remember.

[Braveheart04]

Hey guys, Im an ex college/semi pro football player (still play senior ball). Over the years i read just about everything i could about roids, and i used to work out pretty seriously for a year or so (back when i had a partner) So except for new training philosophy and really new nutrition strategies, i consider myself not to be a newbie by any means (discipline and will power is why im fat, not ignorance). Now im 35, i stand 6`1 and weight 297lbs (freaked my when i saw i was almost at 300).

All these years i was working out on and off i was considering taking roids, so i read all about them. My goal was always to get cut up since my slow metabolism gives me great strenght and easy muscle gains. So i figured back then to use mild andro with with stuff like winstrol or anavar or whatever was similar that i would have access to. But i never did try it cause i thought i wasnt working out seriously long enough to get ready for it so id get the max out of the cycle.

Now my question is twofold: now that im back in the gym how long until i can start? im 35 and im now in a hurry.

And what you guys suggest as a cycle?

Depending of the answers on the cycle id like to know also what diet type goes well with the cycle and my slow metabolism.

For now, i do full body work outs every other day, plus 2 days of cardio to get back in the thik of things.

My diet for now is roughly 40% carb 40% prot 20% fat about half that is unsaturated

Thanks for any help guys, just tellme if you need more details about this.

I hear ya on all of this bro.! Listen, we were about the same size when I started back, except I weighted 283! LOL Seriously, I felt the same way as you, I was heavy, out of shape, felt bad, the whole nine yards. Get your diet under control, get back into the gym, and really incorporate your cardio. Start out doing what you can to start, then build up. You will be suprised how fast it comes off. I cut from 283 down to 247 in 2 months. I have used no gear and I have kept a clean diet and hard cardio, plus I am 5 years older than you! LOL You can do it bro! Listen to these guys, they are so sharp on traning and diets. Don't use any gear until you get some weight off of you and get yourself back into some shape. If I can help you, let me know. Good luck man!!!

[luxur]

I posted some of this in the diet forum, but i realized posting it here could help me more since many members are getting in on this thread and were asking about my diet, and know a bit about me now.

heres my Diet for the last 4 days which included 2 work out days.

DAY1

10 am Shake, whole wheat bun, low fat cream cheese 370 cal, 6g fat 40g carb 31g prot

11 am work out

1pm steak (round) 6 oz 1 cup of rice 580 cal, 10g fat, 50g carb, 66g prot

3 pm mixed nuts 30g 170 cal, 15g fat, 6g carb, 4g prot

6 pm cod 225g with steamed veggies and spoon of half fat mayo 390cal, 8g fat, 15g carb, 54g prot

9 pm shake 120 cal, 2g fat, 3g carb, 23g prot

Total for the day: 1630 cal, 41g fat, 114g carb, 182g prot

DAY2

12 pm Whole wheat bagel with low fat cream cheese, shake 370 cal, 5g fat, 42g carb, 31g prot

3 pm chicken breast, 1 large potato 500 cal, 10g fat, 50g carb, 59g prot

6:30 pm mixed nuts 170 cal, 15g fat, 6g carb, 4g prot

7 pm 225g cod steamed veggies half fat mayo 390cal 8g fat, 15g carb, 54g prot

9:30 pm shake 120 cal, 2g fat, 3g carb, 23g prot

Total for day 2: 1550 cal, 40g fat, 115g carb, 171g prot

Only thing i changed about day 3 is i went to the gym on empty stomach with only a N03-overload (from cmi) shake 32cal, 8g carb

i also take twice a day RED-CELLpro (from cmi)

And day 4 is same as day 2

This not something i built, im just eating as it comes, and by taking notes im looking to find flaws in the diet.

[wilson9d]

what time do you wake up?

[luxur]

late, 10 am, noon i dont have a real job

[luxur]

Was also badly depressed, took everything i got to get back in the gym, so my internal clock is messed up a bit, but its coming back fast, waking earlier every day now.

[wilson9d]

Must be though, dist looks good to me. Like said before, watch the sugar it’s in a lot of foods. It converts to fat quickly if not burnt as fuel. Diet is such a personal thing it’s hard to give advice about it. Your carbs are way too high for me. But it may work for you; your body is going to try to pack fat to try to stop from loosing it so stay as active as possible. I started taking glucomannan it is an appetite suppressant, you may want to try it if you’re having problems with cravings.

personaly i dont eat carbs after 4pm the only fats after 4pm are the fats in the meat Protein and milk. Switch out the bagels and buns in the morning to old fashioned oats. They take a wile to get used to but there ok with a pinch of sugar and cinnamon. Try to add some egg whites. eat before you work out your body need the fuel. you will burn fat better.

[luxur]

Thanks for the info. ill try to stick to this for a full week and weight myself, if i see no weight loss ill be back here for more info then. Ill wait for a month before posting a new pic.

[jbonez19]

try and eat as soon as you get up. also your fat intake is a little high, was at about 12% for day 1 if i calculated correctly. if your eating carbs in your nightly meal, and your not doing any training after that meal, you should really think about going for a leisurely stroll after that meal. it will help aid digestion and help stop the carbs from converting to fat. but as a rule you should try and limit your carb intake to before you workout, whether it be weights or cardio. cottage cheese is better than cream cheese too. maybe consider switching the nut protein for egg whites, good way to cut your fat that little bit. good luck. sounds like your on the up & up. p.s. just had a second look and looks like your pretty much limiting your dinner meal (we call it tea) to fibrous carbs so that's not too bad, it's more starchy carbs, potatoes and pasta too avoid after your last workout.

[luxur]

Carbs only before i work out? is that a general rule or in my case since im trying to shed the fat? This cutting diet has 1/2 cup of rice in meal 5 UNoffical "How to Cut" thread and sample diet... if i start cutting carbs like crazy ealry, am i gonna be able to cut them more toward the end of my diet for those last few (hardest) pounds to lose?

[jbonez19]

yeah it's a good general rule. complex starchy carbs earlier in the day before you workout. you know, if you were doing a cardio session later in the evening that would change things. as a general rule though try to limit carb intake to fibrous carbs if you are coming into an innactive period of your day. this will help to stop your body from storing that potential energy/calories as fat. you can take simple carbs during and right after workout to replenish glycogen stores, but otherwise keep them low. protein intake split over the whole day (even later at night)for muscle building/anabolism, starchy complex carbs earlier in the day for sustained energy release ie. rice, pasta, potatos, if you're taking carbs in innactive periods make sure that they're fibrous ie. carrots, caul***ower leafy greens etc. if you have to eat simple carbs eg. pancakes, waffles etc. only have them straight after a workout to replenish glycogen stores within the muscle (probably better off with gatorade or fruit though). if you follow those rules (you can be a little bit flexible) you will help your body to have good high metabolic rate and not store as much fat but also to have good energy stores for your weights and cardio.

[luxur]

so fruits after work out or rice? i read that fructose stops your liver from sending glycogene to your muscles. i wanna stay away from liquid calories like gatorade, put something solid if i can in my stomach.

[jbonez19]

yeah fruit is excellent. white rice can actually bloat you, but is probably fine soon after workout. i would try and stick to brown rice if you can. in fact things that are "white" sugar, rice, flour etc. are usually more processed and generally not as good for you. don't know about the fructose thing, i suspect that is crap. that's how you're body replenishes glycogen, simple sugars. that's why athletes/bb consume dextrose etc. after training. it's especially important if you're working out twice a day. if you want energy for your second session you better get some simple carbs in after your first. just remeber you can take carbs later on in the day but make them of the fibrous variety, they help to elevate your metabolism