What should I take to put on lean mass?

[caliber_9]

Yo, so I am 39, 5'8 198 20%bf. I want to put on good lean muscle and burn off my fat. Suggestions? I don't want to take anything heavy and I don't want to get BIG, something with none to very little side effects would be great.

[Times Roman]

I think you should take about 200 cals/day above TDEE.................

[caliber_9]

What does that mean? 200 cals? TDEE?

[RigPig]

http://forums.steroid.com/diet-nutri...penditure.html
figure out your TDEE & add +200calories/day to that.

[Times Roman]

tell me your

height
weight
bf%
age
(gender = male, right?)

and I can calculate it for you quickly
---Roman

[caliber_9]

Ok, that's all in my original question, I am 39, 5'8 198 lbs 20% body fat and yes male. I'm not looking for a diet plan though, I am looking to get some gear. My supplier suggested test prop and mast prop.

[Times Roman]

Ok, that's all in my original question, I am 39, 5'8 198 lbs 20% body fat and yes male. I'm not looking for a diet plan though, I am looking to get some gear. My supplier suggested test prop and mast prop.

Your TDEE "Total Daily Energy Expenditure" is around 2,950 (assuming a moderate activity level). This is your "break even" calories. More = weight gain, etc.
Your minimum protein requirement is 240 grams/day, but you should probably be consuming around 290 grams/day unless you want to lose weight/bf%.


if your goal is to reduce bf%, then suggest 500cals/day BELOW TDEE. with a 40/40/20 macro split, your protein requirement is still above the minimum, now at 244grams protein/day (remember, I said the "minimum" protein intake should be 240grams/day for you?) and a caloric consumption of 2441 cals/day

[Times Roman]

^this is the right path to weight loss, mate. Not by taking drugs! Some will suggest playing around with the macro balance, and to reduce bf%, then reduce carb% and increase fat%. But i'll tell you what. Being THAT precise is a royal pain in the seat. I'm still having a real hard time with being that precise in the long run. Sure, I can hit the bull's eye on any given ONE day, but in the long run? Not as easy as most think.

Let me know if any questions

---Roman

[HitIt]

don't want to get too BIG. be careful though, getting HUGE is really easy. one day you might be sitting on your couch and then notice you're so GIGANTIC from all those steroids...

[RigPig]

don't want to get too BIG. be careful though, getting HUGE is really easy. one day you might be sitting on your couch and then notice you're so GIGANTIC from all those steroids...

[VegasBody]

What does that mean? 200 cals? TDEE?

Funnnnnny

[VegasBody]

I think you should take about 200 cals/day above TDEE.................

Funnny

[Cuz]

Foodadrol. ..good stuff

[kelkel]

Foodadrol. ..good stuff

Cuz you're easily entertained....

[Capebuffalo]

Ok, that's all in my original question, I am 39, 5'8 198 lbs 20% body fat and yes male. I'm not looking for a diet plan though, I am looking to get some gear. My supplier suggested test prop and mast prop.

So you're not looking for a diet plan means you already have one.
Mind listing everything you ate yesterday?

[< <Samson> >]

What should I take to put on lean mass? - - - - - Chicken

[VegasBody]

Your TDEE "Total Daily Energy Expenditure" is around 2,950 (assuming a moderate activity level). This is your "break even" calories. More = weight gain, etc.
Your minimum protein requirement is 240 grams/day, but you should probably be consuming around 290 grams/day unless you want to lose weight/bf%.



if your goal is to reduce bf%, then suggest 500cals/day BELOW TDEE. with a 40/40/20 macro split, your protein requirement is still above the minimum, now at 244grams protein/day (remember, I said the "minimum" protein intake should be 240grams/day for you?) and a caloric consumption of 2441 cals/day

Hey roman where can I get that tdee calculator that u show here
Thanx

[Times Roman]

PM me

[MuscleInk]

So you're not looking for a diet plan means you already have one.
Mind listing everything you ate yesterday?

At 20% bf I'd like to see that nutrition plan as well. Gear won't work magic if your nutrition is causing fat retentiin/gain.

[evander87]

I don't want to get BIG.

Don't worry you won't.


I love when I hear noobs to fitness say I don't wanna get huge. Yeah like it's as easy as falling out if bed.

Eat meticulous, train ridiculous for best results.

[Rusty11]

Seems like 30% of the threads in this section involve diet, not AAS. Why is it so much easier for people to cycle instead of getting their diet in check?

[itsjayman02]

Seems like 30% of the threads in this section involve diet, not AAS. Why is it so much easier for people to cycle instead of getting their diet in check?

Because its easier to cycle than it is to diet......

Most people will fail because of this!!