New need answers please

[Anhonestguy]

Today I ate 6 scrambled eggs and 3 cups hash browns and it took me like an hour and a half to eat. But I ate it. Can’t imagin addin anything for a bit. For my first meal.

[diesel101]

Today I ate 6 scrambled eggs and 3 cups hash browns and it took me like an hour and a half to eat. But I ate it. Can’t imagin addin anything for a bit. For my first meal.

You definitely need to work on the eating. After an hour and half you are half way to your next meal.
If you get your diet squared away the rest will be easy.

[kelkel]

Today I ate 6 scrambled eggs and 3 cups hash browns and it took me like an hour and a half to eat. But I ate it. Can’t imagin addin anything for a bit. For my first meal.

It's something you get used to. I can barely remember the last time I was actually hungry for a meal, but you eat anyway...

[Anhonestguy]

I know I gotta eat in half an hour.. reminds me of waking up before work and staring at the clock before getting up lol

[Anhonestguy]

Second meal was 4 drumsticks and half cup rice and quarter kilo fries.

If I eat thighs instead of drumstick still 4 ?

[Anhonestguy]

Just realized the eggs I’ve been eating are extra large by the way..

[Nogbad the bad]

Jokes apart matey,i think the biggest obstacle you're facing,is your work schedule.Some folk may disagree,but a heavy physical job takes a damn sight more
out of you,than less physical stuff like office work etc.I do the same type of stuff,and sometimes just having the time to eat some food proves difficult,especially
with set times on dabs and plasters.You burn way more calories too,so you need to consume huge amounts of food,in time you struggle to find.
I'll tell you now,you could gain some size,but you aint gonna get big and muscular,unless you reduce your shifts,or change your job.

[charger69]

Ok. I am going to add a few comments.
You mentioned that you thought that hanging drywall was the same as lifting weights ( my interpretation). No it is not. You need to have progressive resistance in order to continue gaining. This means increase the weights or the reps.
Hanging drywall is pretty demanding. After working out, you may go to work all sore.
IMO you need to cook your food ahead of time. If not, uou will not feel like making it and grab anything.
You can take all sorts of steroids , but if you do not have a good diet you will quickly lose any gains.

[Anhonestguy]

yeah I hear you it will be difficult because I do burn a ton of calories at work that’s kinda why I was looking at a cycle because I can’t grow never could I’d always stay max 190 at where I’m about right now which sucks I am learning a good diet atm I’m eating 1st meal 6 eggs 3 cups hash browns with ketchup, second meal was 4 drumsticks and half cup of rice with quarter kilo of oven fries And just finished 3 rd meal that was 2 chicken thighs cup oatmeal cup granola and 2 potatoes. That’s where I’m at gonna for sure put in another meal 2 is like to but we will see today. Again This is why I looked at doin some cycle test only obviously but I dunno that’s why I’m here taking suggestions and advise.

[Anhonestguy]

Ok. I am going to add a few comments.
You mentioned that you thought that hanging drywall was the same as lifting weights ( my interpretation). No it is not. You need to have progressive resistance in order to continue gaining. This means increase the weights or the reps.
Hanging drywall is pretty demanding. After working out, you may go to work all sore.
IMO you need to cook your food ahead of time. If not, uou will not feel like making it and grab anything.
You can take all sorts of steroids, but if you do not have a good diet you will quickly lose any gains.

I am trying to come up with a good diet that can fit my budget if you read recent posts you’ll see my meals for the last 3 days an how I’ve added double basically and Prepin meals everyday now. If you can add any suggestions my post are there

[Anhonestguy]

Jokes apart matey,i think the biggest obstacle you're facing,is your work schedule.Some folk may disagree,but a heavy physical job takes a damn sight more
out of you,than less physical stuff like office work etc.I do the same type of stuff,and sometimes just having the time to eat some food proves difficult,especially
with set times on dabs and plasters.You burn way more calories too,so you need to consume huge amounts of food,in time you struggle to find.
I'll tell you now,you could gain some size,but you aint gonna get big and muscular,unless you reduce your shifts,or change your job.

yeah I hear you it will be difficult because I do burn a ton of calories at work that’s kinda why I was looking at a cycle because I can’t grow never could I’d always stay max 190 at where I’m about right now which sucks I am learning a good diet atm I’m eating 1st meal 6 eggs 3 cups hash browns with ketchup, second meal was 4 drumsticks and half cup of rice with quarter kilo of oven fries And just finished 3 rd meal that was 2 chicken thighs cup oatmeal cup granola and 2 potatoes. That’s where I’m at gonna for sure put in another meal 2 is like to but we will see today. Again This is why I looked at doin some cycle test only obviously but I dunno that’s why I’m here taking suggestions and advise.

[Capebuffalo]

Austinites First Cycle Thread

Your Nutritional Plan Should Be Based On Your Goal:

First thing you need to do is to find out what your Total Daily Energy Expenditure (TDEE) is. This is the amount of calories you burn in a single day. There are far too many ways out there to figure this out so it can be confusing. Obviously the most accurate way is to wear a calorie-burn-counter all day, such as "body bugg". But I've found that you can use an easy estimate of your TDEE by multiplying your Lean Body Mass (LBM) by 15. This will give you a great starting point for your TDEE and with some trial, you'll get it right.

To get your LBM, you'll need to find out what your body fat percentage is. Unfortunately, this is not easy to do with the common methods such as calipers and gym scales. The margin of error is too large. To get an accurate body fat percentage you will need to have it checked via a Bod Pod assessment, or a Dual-energy X-ray absorptiometry (Dexa) scan.

- To locate a Bod Pod near you, click here.
- To locate a Dexa scan near you, click here. (Replace the city with yours)

Either of these scans will give you both your body fat percentage and your LBM. But to calculate your LBM, you would simply subtract your body fat percentage from your total weight. For example, a 200 lb man at 15% BF, would calculate TDEE like so:

200 x 0.15 = 30. So 30 lbs is how much fat you carry.

200 - 30 = 170. So 170 lbs is how much lean mass you have. AKA your LBM.

170 x 15 = 2550 <~ Your estimated TDEE.

Again this is a rough estimate and you will notice very quickly if it works for you, or if you need to make adjustments. Obviously if your job keeps you super active, your TDEE would be high. If you have a desk job, it's likely lower than this. But you get the idea, at least you have a starting point.

How Do I use My TDEE to My Advantage?

Very simple. If you want to gain weight, you would need to eat in a caloric surplus from your TDEE. If you want to cut down, you would do the opposite and eat in a caloric deficit from your TDEE.

Unless you're a pro-dieter, I don't recommend that you ever go into a surplus or deficit greater than 500-800 calories. Doing so will cause too much fat gain, or in the case of a cut, it can simply be unhealthy. So for our example, the 200 lb man would need to bulk at 3050 calories daily, or cut at 2050 calories day. Now, you'll need to break that number down to protein, carbs and fats. These are called "Macronutrients", or macros. To ease your calculations, use the following scale:

Proteins = 4 calories each
Carbs = 4 calories each
Fats = 9 calories each

Contrary to popular belief that was pushed upon us from marketing agencies, protein intake does not have to be super high. Most folks are multiplying body weight by some number. You do not need to feed your fat. Just your lean mass. I personally eat no more than 1.2 to 1.5 grams per LBM. So for our example, the 200 lb man with 170 lbs of LBM would only need LBM x 1.5 = ~ 255 grams of protein daily.

If he is bulking, then 255 grams of protein x 4 (calories each) = 1020 calories. Remember, he is bulking at 3050 calories total, so that leaves him with 2030 calories. That remainder is split up between carbs and fats. Jumping into fats, I've personally always stayed under 100 grams of fat. Generally, 75 grams or less. So if the 200 lb man copied me, he would eat 75 grams of fat. Multiply that by 9 (calories per gram of fat) and you get 675 calories.

So now we have 1020 (protein) + 675 (fats) = 1695 calories so far. Subtract that from your total intake to get your carbs. So 3050 - 1695 = 1355 calories remaining to eat. Since all that's left is carbs, and we know each carb is 4 calories, we can divide 1355 / 4 = ~ 340 grams of carbs.

This is how a sample diet would look like on a bulk:

255 grams protein [ 1020 calories ] which is 33 % of caloric intake
340 grams carbs [ 1360 calories ] which is 45 % of caloric intake
75 grams fats [ 675 calories ] which is 22 % of caloric intake

The above example would be referenced as 33/45/22 (p/c/f). Of course, this is merely an example, and you might have to adjust these percentages/ratios to maximize your results based on your goals. But make no mistake about it, too much protein is not healthy. Too much of anything is not healthy. Use the same example I gave you for a cut, just reduce calories about 500 below your TDEE.

In order to get your diet critiqued, you'll need to post your full diet including calories and macros in the nutrition section here. If you don't post your macros, you will be asked for them. So save everyone some time and do it in your first post.

Simple Science: Eat more than your TDEE and you will gain weight. Eat below TDEE and you will lose weight.

There are no windows of opportunity! Eat whenever, just get your calories and macros in. Try to spread your meals out, but timing has no real relevance. Don't overthink this. Remember, you can be on control of your TDEE. If you want to eat more, simply increase your Cardio level.

[Anhonestguy]

Did the math on what I’m eating daily an amounts to roughly 4000 calories in 4 meals per day ? If this is ok then just finding a good workout routine and if so heavy compound movements this sound like a decent start I can maintain those meals budget wise also

[Anhonestguy]

Weight 189.4

[GearHeaded]

Did the math on what I’m eating daily an amounts to roughly 4000 calories in 4 meals per day ? If this is ok then just finding a good workout routine and if so heavy compound movements this sound like a decent start I can maintain those meals budget wise also

its a good starting point . plan on hitting the gym 3-4 days a week to start.

[Anhonestguy]

Since 12/24/2017 I have put on ten lbs 181.4 to 191.4 from strictly eating and workin out pretty much all from the last 7 days .. nice

[Anhonestguy]

Ok now that I have a diet an workout planned seriously can I start test cycle?

[GearHeaded]

Ok now that I have a diet an workout planned seriously can I start test cycle?

how do you know that your diet and workout plans are optimal ? why throw in a third factor (i.e., steroids ) that can skew your results and deceive you into thinking your diet and training are on point .. personally I'd make sure the diet and training are actually optimal and working (this takes time) and then you add steroids on top of that (your don't want to put a cherry on top of a shit sundae , its still going to be shit despite the cherry)

[Anhonestguy]

Yeah fuuuuuuuuuuck lol impatient, I’m gaining weight an muscle mass might as well see where this goes first ,and i used to wake up at 183.4 when I started 8 days ago now I wake up at 191.4 and gained 3 lbs of muscle mass, should be 200 by a another week probably. Never been 200 �� , 4000 / 4500 cal a day 4 meals and I’ve been slowing adding more calories to each meal , I used to barley finish breakfast 3 cups hash browns and 6 extra large eggs and I noticed if I add maple syrup so much easier to eat and finish then now I add 6 strips of bacon. Anyways keep on keeping on.

[Anhonestguy]

Hit 200 lbs ��