Newbie Looking for Shredder Advice

[RBlackwellBAMA]

I am new to the group so forgive me if I screw up. I was on here but it’s been a few years. Glad to see we’re still up and running.

I’ve been off of everything for about 3 years now. I haven’t stopped lifting but now I have different goals and I need your help.

I’m 40 now with high cholesterol. I’m on meds for that. My current test level is 300. I’ve been a pescaterian for a year now (vegetarian who eats fish). I’ve lost some weight but not enough to get my abs going. I’m 5’8” and about 185-190. I want to get serious now and jump start my weight loss and abs with a shredder. I don’t want to stay on it, just long enough.

I need suggestions on what to use and for how long.

I've never been on a shredder. Only d-bol, deca and test.

Thanks!

[jamyjamjr]

we give diet advice here bro..

and the only thing that's gonna make you shred is diet and cardio...

your an interesting situation because of your chosen restricted diet.. i wonder how many calories you get in a day...

[RBlackwellBAMA]

Sorry man. Just looking for some direction. I've been out of the game for a few years. I posted this on the general questions section and someone told me to post it here: "You need to head to the diet forum. Jami and Phate will guide you in the right direction.”

When I first got on this diet, I directed most of my attention to sat. fat and cholesterol. Now that I'm getting serious again, I'm looking at everything. I eat fruit, vegetables and fish. I eat salmon and tilapia about 3 times a week. I supplement my diet with daily protein shots and a 12 hr. protein before bed.

Not sure how many calories I'm getting but I am watching.

[diamond]

im just gonna post this up to save jamy time

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

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...



Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

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

http://www.dailymoti...nar-pt1_extreme

http://www.dailymoti...nar-pt2_extreme

http://www.dailymoti...nar-pt3_extreme

http://www.dailymoti...nar-pt4_extreme

http://www.dailymoti...nar-pt5_extreme

http://www.dailymoti...nar-pt6_extreme





You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

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

When you've completed reading all this feel free to post up your diet for critique..

[diamond]

jamy has everyone do this b4 he helps.. and if u want u can take a look at how i posted my diet

http://forums.steroid.com/showthread...=401879&page=2

this is how u should put up ur diet. ur diet is key. depending on how u eat and wrkout u wil get the results u want. so here u learn how to eat, do cardio without losing muscle.
its a lil hmwrk but worth it. roids will help but if u look at most ppls story.. they go bak to normal months later coz their is no diet 2 support it.

[POPS]

jamy has everyone do this b4 he helps.. And if u want u can take a look at how i posted my diet

http://forums.steroid.com/showthread...=401879&page=2

this is how u should put up ur diet. Ur diet is key. Depending on how u eat and wrkout u wil get the results u want. So here u learn how to eat, do cardio without losing muscle.
Its a lil hmwrk but worth it. Roids will help but if u look at most ppls story.. They go bak to normal months later coz their is no diet 2 support it.

amen!!!!!!!!!!!!!!

[jamyjamjr]

lmfao.. you guys are horrible.

thank you diamond..

[diamond]

n/p

[JoeStoTn]

I can chime in on cutting down. There is NO magic pill.. doing what Diamond and jamy have said ( knowing what your eating and what you need ). It's a very mental game, more so than other part for me at least. I tend to be an impulse eater and that HAS to stop!!

I threw out all my junk, and if I had to snack it was on spinach.

I changed my workouts to include HIIT style cardio and lifting....it was brutal, but i managed to shed 32lbs is about 85 days.

Good luck with it