Pre cycle diet questions.

[Mr_savage]

I wanted to start my cycle of sus 250 stacked with winni(first time cycling) asap but i was told to keep dieting and working out. Im 5'6", 220, have gyno from being 265lbs and trimming diwn to 200. I recently bulked up tp 220 in the last 6 months. I dont know my body fat but im sure its between 20-35...idk how it really works...anyways, i want to bulk up more and cut midsection down along with my gyno. Any dieting tips or specific AIs i should use? I did a two month novedex xt cycle and it worked pretty good but barely reduced my gyno. Any questions or comments welcome. Thanks.

[jamyjamjr]

Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


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



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

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


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

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



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

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

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

[Mr_savage]

wow! Thats a lot of shit dude. Ill have to gather the data and ill get back to u. Thanks for the help.

[Klimax]

Why would you start a bulking steroid cycle with that bf?

[sully15]

wow! Thats a lot of shit dude. Ill have to gather the data and ill get back to u. Thanks for the help.

you think thats a lot to do? wait til you start having to worry about having your scheduled food every two hours.. can be a serious pain in the ass until you get used to it..

go out to dinner with a girl, see a movie, and then realize your starving and need another meal right after the movie haha

[Mr_savage]

Kilmax, which cutting one would u reccomend? Any ones that take the bf down?

[FireGuy]

Kilmax, which cutting one would u reccomend? Any ones that take the bf down?

None, you need the FOOD cutting one for now. No AAS is going to take the excess bodyfat off of you. Diet, cardio then more diet and cardio and once you are finished there, you guessed it, more diet and cardio. If dropping fat and getting lean was as simple as running a "cutting cycle" every member on this board would be under 10% bodyfat. I know the idea of a shortcut is very enticing unfortunately you have a ton of hard work in front of you to reach your goals. Now..at 20-25% bodyfat the best thing you can do is forget the word "bulk" even exists. You already overbulked and now you have to undo every fat and and sugar filled meal you ate by sweating your ass off doing cardio and eating correctly.

After reading J3's post, put up a sample diet and a picture or three if possible and we will get you pointed in the right direction.

[Mr_savage]

Ok sounds good. When i get access to a computer ill post. Mines got a virus and im
Accessing through my phone right now. Thanks all, ill def post this stuff.

[LionsGate]

None, you need the FOOD cutting one for now. No AAS is going to take the excess bodyfat off of you. Diet, cardio then more diet and cardio and once you are finished there, you guessed it, more diet and cardio. If dropping fat and getting lean was as simple as running a "cutting cycle" every member on this board would be under 10% bodyfat. I know the idea of a shortcut is very enticing unfortunately you have a ton of hard work in front of you to reach your goals. Now..at 20-25% bodyfat the best thing you can do is forget the word "bulk" even exists. You already overbulked and now you have to undo every fat and and sugar filled meal you ate by sweating your ass off doing cardio and eating correctly.

After reading J3's post, put up a sample diet and a picture or three if possible and we will get you pointed in the right direction.

nothing can be more true. great advice.

also OP go to download. c o m and dl avast/malwarebytes anti-malware/superanti spyware and ccleanup. update them. and run. all free, should clear it up.

edit: note: remove any other anti-virus programs first before installing avast.