Help !! Wanting advice pleaseeee

[sam_acky]

Second cycle – previously done sustanon and deca

Sus 250mg per week and deca 250mg per week for around 12 weeks
Gained size but also a lot of water and just looked bloated looking for a leaner look!

Currently have
36” waist
42” chest
15.5” Bicep

Happy with size but want a smaller waist and more definition, currently doing some cardio but not loads, currently doing power reps of 4-6 sets of 8 and also resistance training. Any information would be fantastic.

2 days in to below cycle.

400mg Test Ethanate per week – 200mg every 3 days
200mg Trenbalone Ethanate per week – 100mg every 3 days
Above is Med- tech solutions TT300- inject

120mcg Clenbutertol everyday 1 week on 1 week off
45mg Winstrol oral everyday last 4 weeks of 12 weeks

12 week cycle

Currently around the 180 pounds mark 5”8 about 24% body fat – I think but lost weight since so will update tomorrow.

Any good?

Pictures added are bloated pic after sus and deca and currently

[MrGreen]

Judging from the pic on the right your below 24% by a fair amount. As for the smaller waist its not going to happen looks like you have hip bones that will prevent you from having much smaller of a waist.

I have the same issue in a way. My waist will not get any smaller since there are bones there!

[scotty51312]

work on making your chest bigger and the waste will appear smaller

[sam_acky]

i thought i was lower that 24% to but i got a propa one done at the gym where they pass an electrical current through you and thats was came up haha i got that done during the first picture tho ill get one done tonight and see what they say, i dying to get abs i just hate cardio with a pasion haha

what do use think of the cycle ?

[scotty51312]

age?

[sam_acky]

Im 21, how do i know if someone has posted on my thread without going into forums to look for it? cheers

[MrGreen]

Im 21, how do i know if someone has posted on my thread without going into forums to look for it? cheers

Thread tools menu in the upper left of the thread window near the search menu. Click it and at the bottom you will see scribe to thread or something like that

[scotty51312]

you won't unless you check the forum. I'm sorry at 21 you're still to young to be cycling. And from the looks of you you can achieve a lot more naturally without the use of AAS. Cycling at your age could result in you being on hormone replacement therapy for the rest of your life. Not to mention that tren is an intermediate level compound at best and you're talking about stacking it with test and winny and clen. All the solutions you seek can be found in your diet and training. Without the right diet and cardio no AAS will help you lean out. And whatever improvments you do see will be gone just as fast as you get them. I'm sorry but it would be irresponsible on my part to advise you on you on how to cycle

[MrGreen]

Scotty pretty much laid it out.

I didnt know you where only 21. Stick to that clen and cardio you willl lean out with no AAS just fine!

[sam_acky]

I know im only 21 but im having trouble gaining size and losing fat and im pretty impatient im only getting to where i want to be then ill keep it up naturally im just looking for a kick start, thanks for info tho

[scotty51312]

Post your diet and training regiment and someone will tell you exactly how to reach your goals

[sam_acky]

Diet at the moment is pretty much just cutting fat out and trying to get as much protein as possible, but im very hungry all the time and those foods are always to hand, also training is pretty much everyday circulating between chest and tri's back and bi's shoulders and legs, i do 4-6 reps and 8 sets of each excercise and 3 excercises per muscle, 4 sets of lift and 4 sets of resistance with a heavier weight

[cyrexxxx]

take it from someone that knows what its like to be skinny bud with no abs or chest..... stay away from tren for now. to lean out keep to cardio and clen and youll be fine. from your pics you need to hit the chest i mean by this to go and destroy it. litterally so that you can build a new one. increase the bench, flat, incline,declline dumbell presses. pull overs, you need to strech your rib cage since you are more or less the same age as me bud while you still young youll see your whole body will get wider. also to build abs you cant rely on cardio alone get some heavy weights and do crunches in between normal sets. keep it up

[sam_acky]

im trying to do chest im lifting more than i can handle and im not even getting aching feeling dont know what im doing wrong haha but i agree i need a bigger chest

[cyrexxxx]

Hehe dont worry bud me also hehe but really try do some pull overs and remember to let every rep touch the chest. You must have strech marks by the time you are done hehe

also try concentrating more on your individual chest muslces as you are working it. Keep the gains coming...

[scotty51312]

Ok where to start? First off you need to figure out what your BMR (base metabolic rate) is Google it and its a simple formula. After that you need to look on the diet forum for examples of cutting diets. Plan your diet to be around 400-500 calories less than your BMR. Try to split your calories up around 40%protien 35% carbs and 25% fat. Then you get get deeper into what kind of carbs you want to eat and when. Also need to split your diet up into 5-8 meals a day to keep you form loosing muscle while cutting. You definitley need a post work out shake. For someone your size a minimum of 50g of protien and 50g's of simple carbs (dextrose, fructose) Lots of recipe's in the diet section. Ok

TRAINING
The sets your talking about (reps of 4-6) and at high set numbers are more along the lines of a mass building workout. Depending on how long you've been on the same workout you could just be stuck because you're muscles have grown accustomed to the workout. Wieders principle of muscle confusion basicly state's when you stop growing its time to change it up.
If you're trying to shred my recomendation would be warm up set of 15 then 4 sets of 12 at a medium weight. No more than 45 seconds between sets. Keep your heart rate above 120 for the whole weight training work out. Split your workout into 4 days a week. for example Monday chest/bicepts teusday: shoulders/traps thursday legs saturday back and tri's Thats just an example but you get the ideal.
Cardio Cardio Cardio!!!!! U don't need to do 45 minutes of straight cardio to burn fat. Try breaking it down into 4 times a week doing 20-25 minutes of intervals. Treadmill sprints are awesome for this especially at an incline. Sprint for one minute walk one minute for 20-25 minutes with a couple minutes to warm up and a 5 minute cool down

Get back to me with your revised diet and we'll keep working on it

[40plusnewbie]

Stomach vacuum exercize. Learn it. Live it. Love it.

[cyrexxxx]

The sets your talking about (reps of 4-6) and at high set numbers are more along the lines of a mass building workout. Depending on how long you've been on the same workout you could just be stuck because you're muscles have grown accustomed to the workout. Wieders principle of muscle confusion basicly state's when you stop growing its time to change it up.
If you're trying to shred my recomendation would be warm up set of 15 then 4 sets of 12 at a medium weight. No more than 45 seconds between sets. Keep your heart rate above 120 for the whole weight training work out. Split your workout into 4 days a week. for example Monday chest/bicepts teusday: shoulders/traps thursday legs saturday back and tri's Thats just an example but you get the ideal.
Cardio Cardio Cardio!!!!! U don't need to do 45 minutes of straight cardio to burn fat. Try breaking it down into 4 times a week doing 20-25 minutes of intervals. Treadmill sprints are awesome for this especially at an incline. Sprint for one minute walk one minute for 20-25 minutes with a couple minutes to warm up and a 5 minute cool down

Get back to me with your revised diet and we'll keep working on it
Reply With Quote

PERRRRRRFECT.

[sam_acky]

Thanks guys uve been a great help im gonna have a long sit down and work out a diet etc, my BMR is 1982 so i need to take in less than 1500 ? thats not alot haha currently im having museli for breakfast 200g of chicken breast for dinner and tea is whatever i can grab before gym

can use list what types of foods i should be eating ? as i need something thats good for me but thats going to fill me as im always wanting to snack (not much will power) haha

Ill get back to use and post more pics before and afters etc let use know how it goes, thanks guys

[scotty51312]

did you calculate that using 24% as your bodyfat?

list your diet like this
Meal one
item xxxcals xxxcarbs xxxfat
item xxxcals xxx carbs xxxfat
total xxxcals xxx carbs xxxfat

and so on for meals 1-6

Read some of the examples in the diet forum

[sam_acky]

no it got calculated at the same time its a machine u stand on in the gym and it gives you everything, so i should be having 250kcal meals cud i cut out fat completely or do i need fat ??

[cyrexxxx]

THOSE MACHINES ARE SOOO INACCURATE HEHE ;-) GET A PROPER CALIPER AND DO IT THE MANUAL WAY CAUSE IT DOESNT LOOK LIKE U GOT 24%bf BUD. 24% IS ALMOST OBESE HEHE

[scotty51312]

yeah the AVERAGE female is 24% bodyfat i would guess you're closer to 18-19 Redo the BMR with that number. And yes you need fats. Its just a question of what kind of fats. you need monounsturated fats that are good sources of omega3 fatty acids. Fish oil is a good supplement to be taking. Fats like olive oil, flaxseed oil, raw almonds are a soucre of good fat.

[scotty51312]

Start your day with something like this

Meal 1 when you first get out of bed
25g whey protien

meal 2
4 egg whites 1/4 cup oatmeal 1 banana

meal 3
8 oz chicken baked with 1tbsp olive oil or flaxseed oil 4oz mixed vegatables

meal 4
Post workout shake 50grams whey protien blended with a banana strawberries.

meal 5
6oz sirloin small sweet potato

meal 6
20g's of cassien protien or 1/2 cup fat free cottage cheese

I haven't calculated the calories carbs and fats but it should be close to what you need. I"ll leave the math up to you that was just an example

[MrGreen]

Start your day with something like this

Meal 1 when you first get out of bed
25g whey protien

meal 2
4 egg whites 1/4 cup oatmeal 1 banana
Going to need more eggs here

meal 3
8 oz chicken baked with 1tbsp olive oil or flaxseed oil 4oz mixed vegatables
Add some brown rice or something similar

meal 4
Post workout shake 50grams whey protien blended with a banana strawberries.
You need FOOD after a workout. Shake is ok but have to have food no more then 30-45 minutes after workout. Carbs, fat, pro are needed

meal 5
6oz sirloin small sweet potato

meal 6
20g's of cassien protien or 1/2 cup fat free cottage cheese

I haven't calculated the calories carbs and fats but it should be close to what you need. I"ll leave the math up to you that was just an example

Try not to use shakes as your source of protein but real food. Shakes are great for what they are intended to be. A supplement.

I dont see your stats in your postings but you need WAY more then 1500 cals. Judging by your pics I would say your around 170lbs. I would think you need upwards over 2k just to maintain. Hard to tell with out height and weight.

I am sure in a few hours someone can chime in with a bit more grasp on diet then me but pretty sure I am in the area.

Oh and your chest not burning means its not growing. Not exactly sure what your chest routine is but add some DECLINE!!!! And DB flys you will get the burn! Incline is good but your range of motion is limited and it stresses your shoulders also. Decline you have a better range of motion and more isolated in your chest. DB flys have always got me burning thats for sure.

[sam_acky]

Thanks very much guys ill get another body fat % done as i think the pic maybe isnt a clear representation as i am tensing haha

[kev123]

I was havin the same prob with my chest I was liftin more weight than I could handle and not gettin any burn or aching then I switched my routine to a Lightish 15 rep warm up then upped the weight about 20-30% 2 sets of 12 reps then upped it again by 10% 1 set to failure then I dropped back down to the warm up weight and done 1 set to failure and I certainly had the burn and achin lasted 2-3 days that was using dumbells but I do same with barbell just change each time I do chest don't lift to heavy that your form/technique is wrong that is more important than lifting to heavy weights good luck mate

[sam_acky]

Im 5"8
180 pounds ish can change from day to day

and yeah i always stick with flat bench then the other two routines i do i switch every 2 weeks usually incline decline, then ill do flys and cables etc , currently doing reps of 6-10 on about 90kg about 4 sets of lift then try to do resistance, ill hammer back and biceps tonight see if i get a burn