College Student needing advice before I make a mistake

[maxt918]

Hi I am 19 I go to oklahoma state university I wrestled all through highschool at 152lbs and since graduating last year with a knee injury i put on over fourty pounds of fat. I am ashamed of who I am and what I have to see in myself I am 5'11 195lbs. Is there such things as cutting steroids or should i take bulk and increase cardio. I understand you probably do not like people like me asking stupid questions but I am clueless I cant seem to find anyone who can tell me what to do and how to workout... Help please


They sent me away from the steroid forum and suggest i come here because I am too young to start on a stack. could anyone help me with the right diet/workout to get me back on track thank you

if i had a picture of myself would it help people's ability to lead me in the right direction?

im sorry im not up with terms im not trying to annoy you i just really want to be satisfied with myself, what is my tdee? and explain to me the keto diet?

[Twist]

Don't do steroids it will make the situation worse. Trust me.

You need to start doing these things:
1. cardio, and lot's of it
2. training - squats, lunges, deadlifts, bench press, pull ups, military press
3. only drink water, no excuses or substitutes
4. drop all sweets and definitely no dessert close to bed time
5. eat clean and natural, stay away from processed food, try and eat things you can hunt/grow/pick, protein at every meal, no fast food, no bad fats, no sugar
6. eat small meals often (6 times per day)
7. no carbs before bed or after 7pm
8. eat greens, they will fill you up, but not make you gain fat.

If you have no idea what you are doing there is no point in creating a strict diet because you will most likely not stick to it. If you want more clarification I will be glad to help you out, as will many others. look at some diets on here and try to make some food meals like that. Ex. grilled chicken breast, skinless boneless, and spinach.

[mg1228]

Don't do steroids it will make the situation worse. Trust me.

You need to start doing these things:
1. cardio, and lot's of it
2. training - squats, lunges, deadlifts, bench press, pull ups, military press
3. only drink water, no excuses or substitutes
4. drop all sweets and definitely no dessert close to bed time
5. eat clean and natural, stay away from processed food, try and eat things you can hunt/grow/pick, protein at every meal, no fast food, no bad fats, no sugar
6. eat small meals often (6 times per day)
7. no carbs before bed or after 7pm
8. eat greens, they will fill you up, but not make you gain fat.

If you have no idea what you are doing there is no point in creating a strict diet because you will most likely not stick to it. If you want more clarification I will be glad to help you out, as will many others. look at some diets on here and try to make some food meals like that. Ex. grilled chicken breast, skinless boneless, and spinach.

^^^^now wasnt that easy---go get started

[maxt918]

if i had a picture of myself would it help people's ability to lead me in the right direction?

[mg1228]

if i had a picture of myself would it help people's ability to lead me in the right direction?

no---twist already pointed u in the right direction-he is 100% right----its what we all do-----most of us just have meals broke down specifically----if u want to get techincal, figure out ur tdee and set up a diet of 6 meals with foods u see in these other diets at 500 calories behind ur tdee and then post it up for tweaking.

[maxt918]

im sorry im not up with terms im not trying to annoy you i just really want to be satisfied with myself, what is my tdee?

[mg1228]

im sorry im not up with terms im not trying to annoy you i just really want to be satisfied with myself, what is my tdee?

ur not annoying me at all---sorry if it came across like that-----tdee basically means the amount of calories u burn in a day with ur activity level----do a search in this forum on tdee---its an equation to help u figure it---once u know how many calories ur burning each day u will know how many u need to consume to lose weight----for instance my tdee is around 2700 so if i wanted to cut weight i would try and consume 500 cals less or 2200 a day----but eat those 2200 cals in 5-7 meals spaced 3 hours apart with the right food choices------------hope this helps-----btw tdee (total daily energy expenditure)

[maxt918]

so if i was to want to get myself to where i am comfortable with a shirt off again like maybe like at least a 4 pack and toned up how long would i need to expect it to take me if i dedicate myself to getting there? like could you work with me ?

[mg1228]

so if i was to want to get myself to where i am comfortable with a shirt off again like maybe like at least a 4 pack and toned up how long would i need to expect it to take me if i dedicate myself to getting there? like could you work with me ?

whats ur bf% or post a pic

[maxt918]

i wont have a picture until my sister gets out of the hospital but my bf% is roughly like 25% which is pathetic

[mg1228]

so if i was to want to get myself to where i am comfortable with a shirt off again like maybe like at least a 4 pack and toned up how long would i need to expect it to take me if i dedicate myself to getting there? like could you work with me ?

the more weight u lose the more confidence u have with ur body--its a mental thing---i went from 18% to maybe 7-8% in 13 weeks--of course everbodys different---just concentrate on eating the right diet and the good news is it will happen---oh yea get on that treadmill too

[Twist]

mg is the man.

[FireGuy]

im sorry im not up with terms im not trying to annoy you i just really want to be satisfied with myself, what is my tdee?

Total Daily Energy Expenditure. This is calculated by taking your lean body mass (LBM) and your daily activity level and giving you a guestimate on how many calories you use during an average day.

[mg1228]

mg is the man.

thanks for the props---i learned from u guys

[maxt918]

could i get someone to help me choose a diet? I want to get myself started

[Twist]

sure... Pick foods from these diets (they already have macros for the meals) and make it equal your tdee or whatever your calorie goal is.

Foods For Thought
PRO CARBS FAT CALS
MEAL #1
10 EGGS (8 WHITES 2YOKES) 60 0 16 384
1.5 CUP OATMEAL 0 75 5 345

MEAL#2 PWO
PROTEIN SHAKE 60 0 2 240
40 GRAMS DEXTROSE 0 40 0 160

MEAL #3
10 oz CHICKEN 60 0 5 285
1 CUP OATMEAL 0 52 5 253

MEAL #4
3 salmon burgers 66 6 27 510
4 oz pasta 0 54 2 234

MEAL #5
10 oz chicken 60 0 5 285
1 cup rice 0 56 4 260
ALMONDS 6 5 14 164

MEAL #6
2 turkeyburgers 70 4 10 400

382 292 95 3520

another
• 400g Protein / 400g Carbs / 150g Fats
• 4000+ Calories Daily / 8 = 500-600 Calories per Meal
• 424g Protein / 397g Carbs / 151g Fat / 4656 Calories

Supplements
• Jack3d
• Whey Protein
• 100% Casein
• Dextrose

Meal One: Protein/Carb
• 8 Egg Whites (1 Cup)
• 1 Scoop Casein Protein
• 1 1/4 Cup Oatmeal
• 1 Scoop Jack3d
60g Protein / 75g Carbs / 9g Fat / 615 Calories

WORKOUT 1.5 Hours

Meal Two: PWO (15-30 minutes after GYM)
• 2 Scoops Whey Protein
• 80g-100g Dextrose
• 1 Bagel with Cream Cheese
58g Protein / 68g Carbs / 8g Fat / 646 Calories

Meal Three: PPWO (1.5-2 hours after PWO)
• Chicken Breast (4oz)
• 1/2 Cup Brown Rice
• 1/4 Cup Black Beans
• 1 Plain Bagel
56g Protein / 72g Carbs / 12g Fat / 665 Calories

Meal Four: Protein / Fat
• Lean Ground Beef (5oz)
• Swiss Cheese (2oz)
• 1 Medium Potato
• Small Portion Green Veggies
45g Protein / 46g Carbs / 35g Fat / 584 Calories

Meal Five: Protein / Carbs
• Chicken Breast (4oz)
• 1/2 Cup Brown Rice
• 1/4 Cup Black Beans
• 1 Plain Bagel
56g Protein / 72g Carbs / 12g Fat / 665 Calories


Meal Six: Protein / Fat
• 2 Cans of Tuna
• 2 Tbsp Mayonnaise
• (1/2 Cup Oatmeal with less than ½ Cup Milk)
• Veggies
31g Protein / 33g Carbs / 26g Fat / 490 Calories

Meal Seven: Protein / Fat
• Lean Ground Beef (7oz)
• 2 Tbsp Peanut Butter with Celery
46g Protein / 10g Carbs / 46g Fat / 600 Calories

Meal Eight: Before Bed
• 3 Scoops of Casein Protein
• 1.5 Tbsp Flax Seed Oil
72g Protein / 21g Carbs / 3g Fat / 390g Calories

Another
Lean Bulk Diet
Morning Shake 6:00AM
1 scoop 100% whey protein
1 cup soy milk
P31g. C9g. F6g.

Breakfast 6:30AM
2 scrambled eggs
1 cup eggs white
1tbsp olive oil
1/2cup of sweet potato fries
1 multivitamin
1 cup water
P40g. C42g. F24g.

Snack 8:30AM
1/4 cup oatmeal
1/2 cup cottage cheese
1tbsp sugar free jelly
2tbsp penut butter
Water
P26g. C60g. F20g.

Lunch 12:00PM
8 oz turkey, chicken, beef or fish
1 cup sweet potato or wild rice
1/2 cup broccoli , spinach , carrots etc
1g vitamin C
Water
P60g. C55g. F12g.

Snack 3:30PM
2 slices whole grain bread
2oz tuna
1 Tbsp light mayo
1oz almonds
1Vitamin B complex
Water
P29g. C45g. F21g.

Preworkout 5:00AM
1 scoop of whey protein
1 cup soy milk
P31g. C9g. F6g.

During Workout 6:30AM
1 serving Scivitation Xtend
3.5g leucine
1.7g isoleucine
1.7g valine
2.5g glutamine
1.0g citruline malate
2.0g beta alanine
2 cups water

Postworkout 7:00PM
2 scoop ON whey protein
1 cup soy milk
1 banana
2 tbsp condensed milk
P60g. C50g. F9g.

Diner 8:00PM
Same as lunch
1g *****-3 EFA
P60g. C50. F12.

10:00PM
1 serving of ZMA
Water

Late Snack11:00PM
1 scoop ON casein protein
2tbsp Penut Butter
Water
P32g. C8g. F17g.


Protein 369g=1476cal=38%
Carbs 328g=1312cal=33%
Fats 127g=1143cal=29%
Total Calories 3931


More
7:45 250 ml of egg whites
2 small tortillas, mushrooms, fat free cheese & salsa
1 English muffin with no sugar added jam & peanut butter
15 gm of whey protein
25 gm of oatmeal

10:15 1 1/2 can of tuna
15 ml of flax seed oil

12:45 8 eggs & green onion & light mayo (makes an egg salad)
3 pieces of whole-wheat bread w/ ham
1 banana
15 gm of whey protein
1 yogurt

3:15 1 1/2 can of tuna
15 ml of flax seed oil

5:15 120 gm of steak
20 gm of whey protein
Mustard
50 gm of carrots
5 ml of flax seed oil

1 HOUR TRAINING START 6:00PM to 7:00PM

7:15 60 gm of whey
5 rice cakes (caramel flavored)
1 apple
2.5 ml of flaxseed oil

9:30 125 gm of cottage cheese
15 gm of whey protein
1 no sugar added fat free yogurt

TOTAL CARBS: 300 GM – 1200 calories
TOTAL PROTEIN 320 GM – 1280 calories
APPROX TOTAL FAT: 63 GM – 567 calories
TOTAL CALORIES: 3047 calories per day

More

Meal 1:
1 whole eggs
4 egg whites
1 scoop whey
1C oats
11g fish oil
44/54/17

Meal 2:
6.7 oz chicken breast
1/4C quinoa
1/2C black beans
1-3C veggies
1/2oz almonds
6g fish oil
42/55/18

Meal 3:
6.7 oz chicken breast
1/4C quinoa
1/2C black beans
1-3C veggies
1/2oz almonds
6g fish oil
42/55/18

Meal 4:
1C tuna
1tbs mayo
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/20

Meal 5:
6.7oz lean ground beef
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/17

Meal 6:
6.7oz lean ground beef
1/4C quinoa
1/2C black beans
1-3C veggies
5g fish oil
40/55/17

Actual totals:
248g pro. (~30%)/ 329g carb. (~40%)/ 107g fat (~30%)
992 cal/ 1316 cal/ 963 cal
3271kcal.