need lots of help

[trendkllr101]

hey guys i am never done steroids before i was talking to couple of guys in another section

http://forums.steroid.com/showthread...=1#post4633734

this has states my situation. idk if any one here was ever where i am right now i am over weight in my eye i weigh 250 and i should be 180 to 190 (**** prolly less) but i cant stand it anymore it is emotionally destroying me cause i carry my weight well and only look like i weigh 200 ya know i dont have fat rolls or nothing im just big and im starting to get stretch marks and its just to much im not gonna live with this body knowing i could easily look good
the guys in that thread suggested me to post here i hope they were right i need to know wat to eat when how to make it how to avoid "bad foods" and i am on a small budgit at that please help me

[*RAGE*]

this is a cut and paste but check it out

The Cutting Primer
By rambo @anabolicreview.com

It’s about time we had a decent full length post on cutting…

Let’s get a few things straight…
1. All of the insights I’m about to provide are not person-specific. What that means is that it is a general guideline, not a bible.
2. I truly do believe that bodybuilding is 80% diet. You can lift your ass off daily, and still look horrible if you aren’t eating right.
3. You are what you eat. It’s just that simple.

The BASICS-
1.Postworkout Nutrition- I’m a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

2. Carbs- You are **** right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they don’t count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.

3. Protein- You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever….).

4. Fats- Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).

5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.




6. Supplements-

Glutamine: Helps prevent catabolism when cutting. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.
ALA/R-ALA- Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. It’s a supplement, however, not a miracle worker. It’s not a crutch, and won’t do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.
Protein and Carb Shakes: I’m not going to cover protein, because even if you can’t afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.

www.allsportsnutition.com

7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and fat loss over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people don’t give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and you’ve consumed 6,000 calories. And that’s not good in any case.

8. Cardio- Cardio and cutting usually go hand in hand. I won't go into specifics about length, other than cardio shouldn't be excessive. 45 minutes to one hour daily should be sufficient, and should be performed on an empty stomach.




Sample Diet:
Note: This is a sample diet for a 200 pound gentleman who is wishing to cut. We can assume his BF to be around 15%. This diet will NOT work for you if those criteria don’t apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.


Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

*Reminder: This is a PRIMER. It’s not mean to be comprehensive.





Here comes the fun part: Question and Answer….

Q: What about dairy?
A: If you don’t mind a soft look, fat free cottage cheese is an excellent caseinate source, but as for milks- way too much processed sugar. NO.

Q: Should I do a keto diet?
A: Unless you are morbidly obese, or would like to drag your wilted muscles behind you, stay away from keto. Again, that’s my opinion. You can see my previous posts for my anti-keto ranting.

Q: What about cycling carb intake?
A: Obviously on non workout days you will be without a shake, so you will be auto-cycling. It works well that way.

Q: Is sodium an issue?
A: Outside of the bloating issue, or if you have high cholesterol, no.

Q. How do I make my meals not taste like cardboard?
A. Be creative. Mix in some sugar free jam or splenda in your oats, some hot sauce or soy sauce on your meats, or pick up some sugar free ketchup.

Q. I don’t like old fashioned oats. Can I eat the pre mixed oats with fruit?
A. No. Be a man. Those mixes have ridiculous amounts of sugar.

Q. What about fruit?
A: Fruit replenishes glycogen stores in the liver, and in my opinion, is not to be a staple of a strict cutting diet, with a few exceptions.

Q: Can I eat steak while cutting?
A: Definitely. Make sure it’s a leaner cut.

And with this post I take a sabbatical. I’d like to thank ~Swolecat~ for his influence, and to thank all of you who may have indirectly annoyed me enough to result in this elongated post. If I missed anything, or am horribly wrong on anything, feel free to PM me, and I will edit it in. Best of luck, and remember…

“Obsessed is a the word that lazy people use for dedicated.”


Happy Holidays,

Rambo

* This was edited to reflect a few changes, and change the title to UN official, as was my original intent

[trendkllr101]

i was told that phate can help me the most so if u reading bro please help lol

[Phate]

first we need your TDEE(i'll provide the formula), stats, goals, and a sample diet to critique

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9



watch these videos, they are a great source of info
http://forums.steroid.com/showthread.php?t=323516

[trendkllr101]

uh 153390.6 ? does that sound right dude

[Phate]

uh 153390.6 ? does that sound right dude

not even close, lol, show us how you got that

[trendkllr101]

lol i didnt think so 250lbs 70 inch and 18

[trendkllr101]

oh haha i multiplied by 66 its 2868.12

[ace001]

oh haha i multiplied by 66 its 2868.12

That sounds right

[trendkllr101]

what does he mean by stats

[trendkllr101]

like how much i can bench and stuff

[ace001]

weight, age, bodyfat%, etc
your training routine, diet with macros

[trendkllr101]

well im 18 i dont have a diet thats why im here i weigh 250 dont know my body fat % lol and when u said "ect" lol bro i need wat those are lol check out my other thread and and read my first post i just been reading on alot about steroids thermogenics (natural and not) diet supplement pill and stuff and how they work in ur body and needed to know from people with first hand experience lol but im dead set on having a decent body at the least

[ace001]

Just read read read right now bro. Check it out all the stickies in the diet section. You need to calculate your bmr also. I wouldnt even think about the roids right now. 18 is way to young. Research everything you can about dieting and post a layout up. Then some people will chime in and help you change things up where needed.

[ace001]

here is a copy and past from phate on the bmr

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[ace001]

http://forums.steroid.com/showthread.php?t=323516
http://forums.steroid.com/showthread.php?t=180184
http://forums.steroid.com/showthread.php?t=237511

Check out the links

[trendkllr101]

well i just need to lose weight i aint seen no body come out and flat ask will steroids help get rid of my beer belly lol ya know but yea i got my bmr # but where do i go from there is wat i mean lol i dont trust any commercial sites or anything i want to know wat has really worked for real people not photoshopped models there are just too many false advertisements for weight loss for me even wanna start reading up on that ya know basically i just need help and people to guide me as i lose weight and to get me start in ALL aspects bro im seriously trying to turn this part of my life around ya know

[ace001]

well i just need to lose weight i aint seen no body come out and flat ask will steroids help get rid of my beer belly lol ya know but yea i got my bmr # but where do i go from there is wat i mean lol i dont trust any commercial sites or anything i want to know wat has really worked for real people not photoshopped models there are just too many false advertisements for weight loss for me even wanna start reading up on that ya know basically i just need help and people to guide me as i lose weight and to get me start in ALL aspects bro im seriously trying to turn this part of my life around ya know

pro hormones alone will not get rid of the belly. Its all about the diet. Take your brm and come up with a diet. You need to calculate your protein, carbs, and fats. May go with a 40/40/20 protein/carbs/fats.
1g protein is 4 cals
1g carbs is 4 cals
1g fat is 9 cals if i remember correctly

You gotta put some effort and time into this for yourself also. Read for a few hours and come up with a layout for your diet and you workout. Plan your meals every 2.5-3 hrs except pre and post workout.

[trendkllr101]

ok ur saying read up on the diet haha my bad man lol this 30 year old ass is giving me a hard time for asking this question in my other thread lol so im going back and forth lol

but yeah im well aware about the effort part i didnt realise that diet had such details involved and i have a killer routine (at least its killer for me lol) but lets assume i have a diet lined up would the juice speed things up alot or just not be worth starting with even if i start the diet to

[ace001]

NO juice

[trendkllr101]

bro do me a favor and read my other threat and tell me on this one if i need to just realize my place and shut or if he was out of line

[jamyjamjr]

seems like u need to get some knowledge in that head of yours.. watch the videos in this link..
http://forums.steroid.com/showthread.php?t=323516

get your bf checked so i can get an accurate bmr/tdee for you.. u can get your bf checked at the gym usualy.. if u cant, post up a pic, ill tell u what it is


ur 18 years old and 250lbs.. how tall are u??

[trendkllr101]

im 5 10

[trendkllr101]

and i look like this dude did before his transformation
http://forums.steroid.com/showthread...hlight=cutting
if any of yall talk to him on a regular basis please get him in on this

[jamyjamjr]

yea i'd put u near 30%

[trendkllr101]

thats it dam idk i guess thats alot but to im pretty harsh on judging my self so wat wats my next step from here who do i talk to for getting a diet worked out

[jamyjamjr]

well some more math.. use this formula to get your bmr..


BMR (men and women) = 370 + (21.6 X lean mass in kg)


do u know how to convert ur weight into kg? also do u know how to calculate ur fat content??

ur weight x 2.2=ur fat mass..

fat mass-total mass = lean body weight

add lean body weight to the formula and calculate...

[trendkllr101]

nah man lol btw i been real busy lately but im still down i just need to know wat to do but no i dont know how to covert into kg's

[trendkllr101]

my bmr = 2868.12
my lean body wieght is 136.08kg
my total weight is 113.4kg if i did this right (it is pretty late over here)




(also my bad for pissing yall off i was impatient)

[trendkllr101]

SHIT i knew i messed something up lol

my

TDEE = 2868.12
and
BMR = 2390.1

[trendkllr101]

oh btw (i know this is gonns be a stupid question to yall) but wat does BMR stand for

[sizerp]

BMR = basal metabolic rate.

[trendkllr101]

oh .... well from wat jamyjamjr said i need to find out that number which is 2390.1 so wats my next step fellas

[trendkllr101]

well i think im gonna do the p90x system that will cover the diet and all and i think it will get me down to where i wanna be