Learning the hard way...

["DIRTY D" SANCHEZ]

Hey guys, alright so i've been realizing what huge problems i have had with my thoughts on aas. First of all i never knew any of this stuff before i tried my first few runs with aas's, second after i did i din't believe that diet meant so much until i really wanted to start getting into the right kinda good shape. I will give you a little background on my training/malprctice of aas.
I have been training off and on for many years, (since i was 13 yrs old) and i've taken weight gainers, creatines, prohormones and some aas(not until i was like 20 i think) i sometimes get off track with lifting and can go up to 3 oe 4 months without training. This wasn't soo bad til after i used aas a couple times and now i just can't accept my body the way it looks without consistent training due to what the results gave me after using lol. Anyways i realized after some uninformed posts that my shit is all off. I want as much help/criticism as you guys have for me. Stats are: 5'11" 177 with bf% (only guessing) of about 18-23%(horrible i know) this is cuz i went 9 months off, used then got off again. Now that i have been shown the way per say, i want to get this started right for the new year! This has to sound terrible, but i have no set diet yet, when i workout i go every other day or up to 5 times, but safely 3 days a week. I was hoping to get advice on a good diet and training regimen from you guys that you think will be beneficial for myself starting the new year. What i want to acheive: Short term- cut down a little to get bf% lower so i can bulk up again. Now i must let you know that i never knew that a real cycle was so involved, where i lived at first noone knows much about aas and i just thought taking test would do the trick. Well it did make me bigger(which i lost) and i've taken test, deca, tren, eq and winnie. Not to say that i took them the right way but none the less i took them. I will have gym access and my job allows me to eat when and what i want if i bring it and we have a cafe on the first floor of building. I am open to any suggestions for help. I have made some horrible mistakes with the aas in the past and i'm trying to make up lost time here. I appreciate any help you guys could offer me before i even start thinking of starting a "real" cycle for the first time. *note: When i did any aas, i never stacked anything(ever) and never once used anything for pct except prohormones like testabolin? In know i'm in for it but im ready to do it the right way if you guys are able to help.* i just don't know if these diets are the same for every week/day or if i can change it up? Also about how much do yall spend on diet a week(for comparison)? I can do it if i dedicate myself which wont be hard its just depressing how little i knew about this stuff til now. Anyways i was thinking a mon/wed/fri workout with cardio everyday but wednesday? High reps like 10-15 per set with about 30min cardio pwo. What kind of diet should i start myself on with a high rep workout with lots of cardio in order to cut bf% as fast as possible? Thanks guy!!!

[gbrice75]

Hey guys, alright so i've been realizing what huge problems i have had with my thoughts on aas. First of all i never knew any of this stuff before i tried my first few runs with aas's, second after i did i din't believe that diet meant so much until i really wanted to start getting into the right kinda good shape. I will give you a little background on my training/malprctice of aas.
I have been training off and on for many years, (since i was 13 yrs old) and i've taken weight gainers, creatines, prohormones and some aas(not until i was like 20 i think) i sometimes get off track with lifting and can go up to 3 oe 4 months without training. This wasn't soo bad til after i used aas a couple times and now i just can't accept my body the way it looks without consistent training due to what the results gave me after using lol. Anyways i realized after some uninformed posts that my shit is all off. I want as much help/criticism as you guys have for me. Stats are: 5'11" 177 with bf% (only guessing) of about 18-23%(horrible i know) this is cuz i went 9 months off, used then got off again. Now that i have been shown the way per say, i want to get this started right for the new year! This has to sound terrible, but i have no set diet yet, when i workout i go every other day or up to 5 times, but safely 3 days a week. I was hoping to get advice on a good diet and training regimen from you guys that you think will be beneficial for myself starting the new year. What i want to acheive: Short term- cut down a little to get bf% lower so i can bulk up again. Now i must let you know that i never knew that a real cycle was so involved, where i lived at first noone knows much about aas and i just thought taking test would do the trick. Well it did make me bigger(which i lost) and i've taken test, deca, tren, eq and winnie. Not to say that i took them the right way but none the less i took them. I will have gym access and my job allows me to eat when and what i want if i bring it and we have a cafe on the first floor of building. I am open to any suggestions for help. I have made some horrible mistakes with the aas in the past and i'm trying to make up lost time here. I appreciate any help you guys could offer me before i even start thinking of starting a "real" cycle for the first time. *note: When i did any aas, i never stacked anything(ever) and never once used anything for pct except prohormones like testabolin? In know i'm in for it but im ready to do it the right way if you guys are able to help.* i just don't know if these diets are the same for every week/day or if i can change it up? Also about how much do yall spend on diet a week(for comparison)? I can do it if i dedicate myself which wont be hard its just depressing how little i knew about this stuff til now. Anyways i was thinking a mon/wed/fri workout with cardio everyday but wednesday? High reps like 10-15 per set with about 30min cardio pwo. What kind of diet should i start myself on with a high rep workout with lots of cardio in order to cut bf% as fast as possible? Thanks guy!!!

Welcome back to the world of bodybuilding!

I'm no expert by any means as i'm here for the same reason as you are, but I have to say - if you are 5'11 177lbs, there is no way you can be anywhere near 18%-23% bodyfat, unless you have nothing under that fat but bones. I'm 5'11, currently 193lbs and have been guessed at around 16%-18% (you can see my pics in the appropriate forum). So with us being the same height, I don't see how I can be 16lbs heavier than you with similar bodyfat % - I hardly have any muscle myself! You should post up some pics so the experts can at least take an informed guess.

Out of curiosity, why no cardio on Wednesday? Since it sounds like your primary goal right now is fat loss, I would think you'd want to do cardio every time you're in the gym. I would even try and go on non-workout days just to get the cardio in, at least 30 minutes.

You should also post up your current diet - I know you have no set diet yet, but at least give us an idea of what you have been eating so we know where you're at. Somebody with more experience than I should be able to help you out from there.

Also, you need to figure out your BMR and TDEE so we can find approx. how many calories you should take in daily to facilitate fat loss. It wouldn't hurt to get a caliper reading on your bodyfat % either - i'm getting mine done on Wednesday.

["DIRTY D" SANCHEZ]

Thanks man! And i was being harsh on myself with the bf%. I had 12% in high school and i was in better shape so i figured it was high but in the back of my head i feel its actually around 16-19% give or take. But as far as a diet goes i eat everything even bad. I was told the first time i used aas that i should eat massive fried chicken and as much calories as possible lmao. It did get me big really fast but came off just as fast. No pct ect. But i eat ramen noodle daily man, but when i lift its somewhere around here with it. Morning: I eat 6 raw eggs, around 11am i eat a sandwich or some sort of casserole, 2pm something like a cheeseburger, workout after work and protein shake after workout. 30 min later ill eat something like peanut butter sandwich or chicken tenders. I know this all needs to go and i don't mind it as i can eat anything no matter the taste. I just want help on a good workout plan and i will post pics tomorrow. And i dont mind cardio everday if thats what i need i just hate it to begin with as it bores me. But i have no problem with it if its in my best interest. My bmr says 1931 or so....? Anyways let me know what you guys think would help

[gbrice75]

Thanks man! And i was being harsh on myself with the bf%. I had 12% in high school and i was in better shape so i figured it was high but in the back of my head i feel its actually around 16-19% give or take. But as far as a diet goes i eat everything even bad. I was told the first time i used aas that i should eat massive fried chicken and as much calories as possible lmao. It did get me big really fast but came off just as fast. No pct ect. But i eat ramen noodle daily man, but when i lift its somewhere around here with it. Morning: I eat 6 raw eggs, around 11am i eat a sandwich or some sort of casserole, 2pm something like a cheeseburger, workout after work and protein shake after workout. 30 min later ill eat something like peanut butter sandwich or chicken tenders. I know this all needs to go and i don't mind it as i can eat anything no matter the taste. I just want help on a good workout plan and i will post pics tomorrow. And i dont mind cardio everday if thats what i need i just hate it to begin with as it bores me. But i have no problem with it if its in my best interest. My bmr says 1931 or so....? Anyways let me know what you guys think would help

Again, I don't want to mislead you into thinking i'm some kind of diet guru, because my diet apparantly sucks - but it's a work in progress. BUT - I can say without being any kind of expert that the casserole needs to go, depending on what the sandwich is it probably needs to go as well. Get rid of the PB sandwich (but you can eat just some natty PB) and the chicken tenders and cheeseburger for sure - ALL FAT. Also, I would also suggest cooking those eggs, you don't need to come down with salmonella!

I will let the experts come up with a real plan, but get rid of that horrible diet and start eating broiled/grilled chicken breast, lean ground beef or turkey, eggs (some yolks but mostly whites), nuts such as almonds, and plenty of fiberous veggies such as broccoli and asparagus. For your carbs, get rid of the sandwich bread and replace with brown rice, sweet potatoes/yams, whole grain oats, etc. Since you are looking to cut bodyfat, I would expect you'll want to keep carbs relatively low, maybe around 150g per day. You should be getting at least 1g per lb. of bodyweight for protein; 1.5g is better. Eat most of your starchy carbs (brown rice, yams, etc) pre and post workout.

If you're BMR is around 2000, you're pretty much in the same boat as me. I will know more once I have an accurate BF% reading. In the meantime, based on th 2000 you need to calculate your TDEE and then reduce daily calories from there - probably by about 500 to start with. If you're like me i'm guessing your TDEE is around 2600 which means you want to be taking in around 2100 calories per day. Again, don't go by what i'm saying; get measured, do the calculations and figure out exactly what you need. If you don't see the results you want after a month, make some adjustments. End your day with a casein shake before bed to remain as far from catabolism as possible while you sleep.

Definitely do cardio AT LEAST the 3 days you're working out; if you can make it in another day or 2, all the better. I hate it too, it's the most boring thing in the world - but throw on an ipod, suck it up and focus on your goal.

Hope this helps!

["DIRTY D" SANCHEZ]

It does man, i have problems consuming everything i see but i have my pics in my email how can i put them on here for some criticism and bf% estimates?

[gbrice75]

It does man, i have problems consuming everything i see but i have my pics in my email how can i put them on here for some criticism and bf% estimates?

In the members pictures section, there is a sticky called 'Posting Pictures 101' or something like that. It's easy, check it out. I think they have to be on your hard drive though, so if they're in your email, save them first and then upload from wherever you saved them.

I guess it's ok to post them here, but I would personally start a new thread in the Members Pictures section if you really want them critiqued.

[mg1228]

take a look at what gbrice75 put together as far as diet--its near the top of the page---and do something similar if not exact--that should make it real easy for ya

["DIRTY D" SANCHEZ]

Any idea on about how much this diet will run me per week (round about estimate)? I live in houston, tx? Thanks guys