My First Post (MY STORY) please dont be too harsh on me :)

[streeter]

Well before I can ask my question I feel I have to tell you my story for you to be able to fully pass judgment and answer my question.

I am a 45 year old male who has never taken any kind of steroid. I do have a obsessive personality which can be good or bad depending on what I am obsessed with.

I have lifted weights off and on all my life with little to show for it. When I retired from the military I was overweight smoked and drank alot. Retirement didn't change that and I soon reached 260 pounds I am 5'10".

At 260 I was sleeping with a C-Pap machine on Lisinipril and zocor. I was the brunt of the fat jokes with co-workers and was extremely sedimentary.

A combination of things including me almost dying in my sleep drowning on my own stomach acid finally made me look into the mirror and see what I had become. I decided to do something about it and became obsessed with it.

I decided no fad diets I was gonna eat right and exercise myself back in shape. I really only believed I would get back to around 230 pounds. When I started I could only do 15 minutes on the elliptical machine at level one.

I quit drinking started working out and got my eating spot on as a matter of fact is has been 10 months since I have had a burger or pizza or any fast food no lie.

I soon was below 230 and thats when I discovered the app lose-it (Now I use myfitnesspal.com app) It was invaluable to me. I lost weight fast I read everything about healthy eating and exercise. Soon I was running and I rarely use the machines anymore.

So lifting was a part of my routine but it was second to running I ran and lifted 10 to 12 days in a row before taking a day off. So what am I today?

Today I weigh 170 pounds. I average 3 mile runs but it's not uncommon to run 4 or 5 and once in awhile I run 6 or 6.5 miles.

This is when a few things happened. I noticed I was so lean except for the last one inch of stubborn fat on my gut with the thick lose skin from being 260 pounds. but I had very little muscle and my back was always killing me. I also noticed my sex drive had decreased to almost nill and I was depressed.

I decided I wanted to switch things up and make lifting my main thing and running second. Before I did that though I wanted to get a full check up because I was off the meds already and didn't sleep with my c-pap anymore. I can sleep like a baby on my stomach for the first time in years.

I wanted to confirm with my doctor what I already knew that I didnt need them anymore. So while at the doctors office I asked her if she would also run a testosterone check on me just for the heck of it. To my surprise she said sure and two weeks later I get a call from my doctor.

The results are in I was right I don't need any Zocor anymore my blood pressure is Great! and then she told me she is referring me downtown to a specialist for my low testosterone. She said it was 189.

So I am thinking this is a blessing in disguise this is why I make no gains this is why I am depressed this is why my back hurts LOL.

So two weeks later I go see the specialist thinking I was going on the juice. Nope he wants to run the test again and see what comes up. So I think OK this will just postpone the inevitable. Two weeks later I am in his office and he says my T is 313 and for my age 300 is normal and he cant justify giving me anything. I was shocked I felt he thought I was trying to do get away with something because he couldn't understand the difference either. Besides who the heck decides that 13 points over 300 is enough for me when I go to the gym almost everyday. Just because some paper says 300 is normal for me means at 313 I can stay tired all the time and low sex drive?

So he said he would do another test whenever I wanted and we will see what the third one says. So I walked out really disappointed because I want to be treated. So I started thinking what could have possibly made the difference between test 1 and test 2 two weeks apart?

The only thing I could come up with was just an hour before test one I jogged 4.5 miles and had been running everyday. But test two I had not run for about a week because I was remodeling my bathroom. So I start researching the subject and found numerous websites that claim that endurance runners have low T and sprinters have High T.

I decided to try an experiment I called the doc and set up a time to come in and do the third test. I then went to the gym and ran for 70 minutes I did 6 miles steady jogg and then went in and gave blood. I figure even if it only lowers it 20 points that puts me below 300. So sorry to tell you I am still waiting on the results I can post that in another week. On to the rest of the story.

I decided to quit endurance running and only do sprints and lift weights. I read burn the fat feed the muscle and Jason Ferrugia books. So the first thing I have noticed in only 8 days is my back is no longer sore and I do feel like I have gained some muscle back. I am now 174 pounds and I do feel a little better but am scared to death of gaining any fat since I spent so many years heavy.

So here is where my question comes in. I have a co-worker also in his 40,s who is on HRT he uses a patch with a cream. He knows all about everything I have been through and came up to me today and said hey I have two extra boxes of these patches a 60 day supply I will give them to you if you want them so you can see how they make you feel.

So I didnt turn down the offer but I'm not stupid so I'm not planning on using them until I research this out and know what I am doing. He hasn't given them to me yet so I don't know exactly what it is and what the dosage is yet but I can post that later this week.

I don't plan on using them until I get my third result back and know just what my level really is. Then if I do decide to use it this brings me to a few questions.

Would I need a PCT when it runs out since I'm not getting anymore of this stuff?

Is there any PCT that works you don't need a prescription for?

Will this cream actually raise my level from 313 to anything high enough I will actually need a PCT? Will it be enough to even make some Gaines?

I'm not looking to be in any competition obviously I am 45 years old but I want to feel better and get in the best shape I can because I figure after 50 its gonna inevitably start sliding downhill.

So what is your opinion I don't want to screw myself up and make my body produce less in the long run. Should I use them with a PCT which I don't have a prescription for so is there an over the counter one that works?

If the patches arent enough to truley get any Gaines should I run two a day and use the 60 day supply in 30 or is that just stupid?

By the way he said he was gonna give me some vitamins too that he takes with the cream. I asked him what it was he said they make your mind produce more test that's all he knows so I will have to post that as well. I am thinking it make be a estrogen blocker not sure.

So feel free to PM me if you want to help me out with the answers. Flame away if you must but remember I haven't started this yet and said I don't want to mess myself up so I am trying to just get knowledge so I know what I am doing if I decide to use it.

[G4R]

If they are patches/cream for TRT, then the doses will not be high enough for what you are wanting. You may want the third test to see what it shows your test levels being, then go from there.

TRT is only to get your body to have around the same level as it would naturally produce, which is not the same as a steroid cycle.

Get the third test, see how it looks.

[streeter]

So if my third test comes back around 300 would the patches even help give me a moderate gain at all? I would take anything at this point that helps and I am thinking I would not need a PCT if its not like running a actual cycle?

I should have the third test result next week.

[G4R]

So if my third test comes back around 300 would the patches even help give me a moderate gain at all? I would take anything at this point that helps and I am thinking I would not need a PCT if its not like running a actual cycle?

I should have the third test result next week.

I dont know what the dosage is that your friend has been prescribed, but usually they are very low, and all they would do to you if your test levels are normal, is probably shut your natural testosterone production down. You would see no benifit from them, especially the creams, they are usually very low dosed.

[streeter]

Ok Thanks for the reply I will post my number next week and what the cream is as well. Guess I am back to square one.
Heres hoping the sprints and lifting increases it naturally over time.

[G4R]

Ok Thanks for the reply I will post my number next week and what the cream is as well. Guess I am back to square one.
Heres hoping the sprints and lifting increases it naturally over time.

When you get a chance, we can look at your current diet too. Food is anabolic, and eating the right foods based on your goals, in combination with the cardio and training will help a lot too.

[BennyLom]

Sounds to me you are also doing a lot of running while expecting muscle gains (isn't this a contradiction?). Have you considered stopping all this running and going to the gym and doing lower repetition sets for a while and see how you respond?

[G4R]

Sounds to me you are also doing a lot of running while expecting muscle gains (isn't this a contradiction?). Have you considered stopping all this running and going to the gym and doing lower repetition sets for a while and see how you respond?

^^^ This is also a good point.

If you are trying to get rid of a little extra BF, then some cardio is going to be needed. But, if you are mainly looking for size gains, the cardio isnt going to help you. You need more weight training, and diet as I stated above.

[streeter]

Funny you mention that I have just cut out most running I do a couple sprints that add up to about a mile on off days and now lift only 3 sets as heavy as I can for 4 to 8 reps using the system in the book muscle gaining secrets. I will let you know how that turns out as time goes on thanks for all the help out here.

On a positive note for the first time in my life I am able to do chin ups I did 3 sets of 5 to 7 the other day

[streeter]

This isnt a complete list of my diet but a short run down of what I eat. I eat lots of oatmeal before a workout a bannana. I try to eat lean meats fruits and veggies every day I eat many of the healthy choice meals. I take GNC sport pack multi vitamins and Omega fish oil capsules like 6 or 7 different ones in these bags they come in a red can.
I eat Big 100 protein bars and Beverly protein. I use NO Shotgun and a few other supps as well. To maintain my weight myfitnesspal says to eat 2200 calories the last couple days I have hit about 2500

I eat alot of skinless chicken breasts with only zero calorie spices cooked on the grill. and drink lots of water most all sodas are gone from my diet with the occassional diet mountain dew.

I eat lots of fiber plus bars as well. theres more but thats what comes to mind right now

[G4R]

Ok, let me help you out a little. Whenever you get a chance, gather up all your foods you eat on a daily basis. Start writing down all your portions, all the macros included in each meal, and at what times you eat everything.

Once you have all the info, use this template to list out your diet:
(I only put 4 meals to save space, but you should be eating around 6 meals a day, no more than 3 hours apart)

Meal 1:
Xxxxxx (fat xxg, cals xxg, protein xxg, carbs xxg)
Xxxxxx (fat xxg, cals xxg, protein xxg, carbs xxg)
Xxxxxx (fat xxg, cals xxg, protein xxg, carbs xxg)
Xxxxxx (fat xxg, cals xxg, protein xxg, carbs xxg)

Meal 2:
Xxxxxx (fat xxg, cals xxg, protein xxg, carbs xxg)
Xxxxxx (fat xxg, cals xxg, protein xxg, carbs xxg)
Xxxxxx (fat xxg, cals xxg, protein xxg, carbs xxg)
Xxxxxx (fat xxg, cals xxg, protein xxg, carbs xxg)

Meal 3:
Xxxxxx (fat xxg, cals xxg, protein xxg, carbs xxg)
Xxxxxx (fat xxg, cals xxg, protein xxg, carbs xxg)
Xxxxxx (fat xxg, cals xxg, protein xxg, carbs xxg)
Xxxxxx (fat xxg, cals xxg, protein xxg, carbs xxg)

Meal 4:
Xxxxxx (fat xxg, cals xxg, protein xxg, carbs xxg)
Xxxxxx (fat xxg, cals xxg, protein xxg, carbs xxg)
Xxxxxx (fat xxg, cals xxg, protein xxg, carbs xxg)
Xxxxxx (fat xxg, cals xxg, protein xxg, carbs xxg)

Etc. etc. etc.

Total: (fat xxg, cals xxg, protein xxg, carbs xxg)

If you use any supplements, make sure you put down what you use, and how much of it you use, and place them in the appropiate spots with your meals. Also put into the template when you workout, between whichever meals.

[streeter]

wow ok this will take a day or two but iwill do my best. I don't think I have ever been so strict with it I just graze all day and try not to ever go hungry

[G4R]

wow ok this will take a day or two but iwill do my best. I don't think I have ever been so strict with it I just graze all day and try not to ever go hungry

Take your time. If you want the results you are looking for, you will need to be strict and dedicated. If you are willing to go this route, we can get you going in the right direction. We just want to help you do things the safest and healthiest way possible.

[cobra305]

On a side note congrats on your dedication and changing your life for the better. Good luck

[streeter]

That is what I want too. Thanks. I will record everything I eat and post tomorrows foods tomorrow night. This is the training log I am using and tomorrow I am on Day 2

Phase 2- Eight Weeks
Day 1

1a) Parallel Grip Chin Up

1b) Dumbbell Military Press (Palms Forward)

2a) 1 Arm Dumbbell Row (Elbow Out)

2b) Incline Barbell Press

3a) Barbell Curl

3b) Close Grip Bench Press Lockout (3 Boards or Rack)

Day 2

1) Squat

2) Dumbbell Swing

3a) Seated Calf Raise

3b) Barbell Shrug

4) Thumbless EZ Bar Reverse Curl

Day 3

1a) Chin Up (Close Grip)

1b) Barbell Clean & Press

2a) Incline Dumbbell Row (Elbows In)

2b) Jungle Gym Pushup (or Parallel Bar Dip or Pushup)

3a) Hammer Curl

3b) Reverse Grip Bench Press

Day 4

1) Squat

2) Rack Deadlift (From Mid Shin)

3a) Donkey Calf Raise (or Leg Press Calf Raise)

3b) Suitcase Wrist Curl

I am doing Day 2 in the morning. This comes from the book MGS Maximum mass in minimum time.

[streeter]

On a side note congrats on your dedication and changing your life for the better. Good luck

Thank You and I think after seeing your Avatar I have found a new favorite!

[G4R]

Once we get your diet info, we will have you post it up in the diet section to let them help critique it (they know what they are talking about). Make sure you read all the educational stickies on the page.
Diet section:
http://forums.steroid.com/forumdisplay.php?f=6

Also, if you want some help with your training, you can post your workout splits like you just posted in the workout section. A lot of guys on there can take a look at it and let you know what you should change for maximum results. Again, check out the stickies on there too.
Workout section:
http://forums.steroid.com/forumdisplay.php?f=3

[streeter]

Thanks, Going to bed now I will work on it in the morning. Thanks everyone for the help.

[streeter]

This might be the wrong place to ask but I figure instead of starting a new thread those that have read my story will understand my questions better.

Today I did Day 2 training. The exercises are listed in an above post. The questions I have are as follows.

I have no partner to spot me so on squats I used the rack where you can set the stops for the bar and it is designed to only go up and down it cant go forward or back (No Rocking) It seemed like I couldn't get a real good workout of my legs because I tried to go heavy but the bar really hurt where it rested and I have it in the right spot. I guess I just need to toughen it up. It seemed like 3 sets weren't enough but I didn't do any more since the book says not to. Any suggestions?

One of the exercises is for the calves I have always had freakish large and defined calves its the best muscle on my body they look like they belong on someone else not me. Should I think about substituting it for a different exercise?

The last exercise is the thumb-less reverse curl. This seemed like a waste because without the thumb I had to hold the bar with my 4 fingers which felt like it would slip right out of my hand when I tried to go over 20 pounds on the bar. I had the bar plus a ten on each side. My biceps could have taken a lot more weight if I had my thumbs around the bar. Why do you think it wants me to do it this way?

Last question if you look at the 4 days of working out they work different muscles each day but the book says to have a off day between workouts. It seems to me I could do these without the day off since it works different muscles am I wrong here? I hate doing nothing every other day it kills me.

Today was so different than how I used to lift I was done in 30 minutes rather than the 90 minutes I used to lift for. It sure seemed short I guess this is by design?

By the way I am recording my foods I will post them tonight.

[streeter]

Once we get your diet info, we will have you post it up in the diet section to let them help critique it (they know what they are talking about). Make sure you read all the educational stickies on the page.
Diet section:
http://forums.steroid.com/forumdisplay.php?f=6

Also, if you want some help with your training, you can post your workout splits like you just posted in the workout section. A lot of guys on there can take a look at it and let you know what you should change for maximum results. Again, check out the stickies on there too.
Workout section:
http://forums.steroid.com/forumdisplay.php?f=3

Holy crap this is information overload. It seems like I would have to quit my day job and make eating my full time profession to get it right. It is gonna take time for me to figure this all out and try to get on a good diet. I thought I was eating OK but all this information is at a new level that seems way out of my reach right now because I have such a busy schedule each day. I will do my best to keep reading and substituting and trying to eat better but wow that's a lot of information.

[G4R]

Take your time man. It can be a little overwhelming, but you need to do it the right way. Start slow, get your diet down as well as you can. When you get more time you can start to advance.

[barmonkey]

Back to the test issue. I have read many stories of guys being in a "normal" range according to their Doctor and still feeling like poop, only to find out that THEIR past test results were much higher. Even though you were still in normal range u would still feel a big dif in energy ,libido ,muscle mass ect. than in earlier years and what your body is used to.

[AlphaMaleDawg]

just paying my respects to you streeter on your turnaround. Very inspiring to those trying to lose weight and change their lives

[streeter]

just paying my respects to you streeter on your turnaround. Very inspiring to those trying to lose weight and change their lives

Thanks

[streeter]

Well I was asked to post what I ate today. After looking in the diet section I am embarrassed to post how I eat so this might be comical to you guys who have this down because I am a AMATEUR all the way after looking at the science you guys use.

I hope it's not as bad as I think it is. Let me preface it with this I dont eat the same each day and I like to eat a lot of skinless chicken breast but I didnt have any cooked today so today might be a little worse than normal but still I really dont know what I am doing. I know how to lose weight I can do that real well but my goals have changed and that's why I need your help. Well on to the comic relief.

Meal 1: 0900
Bannana 7 inch (fat 0.2g, cals 117, protein 1.3g, carbs 32.2g)
Milk 1% One Cup (fat 2.5g, cals 100, protein 8g, carbs 12g)
Kashi Strawberry field cereal one cup (fat 0g, cals 120, protein 2g, carbs 28g)

Meal 2: 1130
Egg Beaters One Cup (fat 0g, cals 120g, protein 24g, carbs 4g)
Heart to Heart Oatmeal (I was out of Natural oatmeal from health food store) (fat 2g, cals 160g, protein 4g, carbs 33g)
Animal Omega Fish oil pills(fat xxg, cals 50g, protein xxg, carbs xxg)
At Noon 30 minutes before workout NO Shotgun 1 scoop 20g protein
During workout Beverly Protein powder one scoop (fat 3g, cals 120g, protein 21g, carbs 3g)

Meal 3: 1500 to 2330 I was at work and just ate something about every hour through the night heres the list
Beef jerky (fat 3g, cals 240g, protein 36g, carbs 18g)
Big 100 (fat 14g, cals 410g, protein 32g, carbs 41g)
Healthy Choice Chicken Pesto (fat 8g, cals 300g, protein 20g, carbs 39g)
Almonds (fat 14g, cals 160g, protein 6g, carbs 6g)
Apple (fat 1g, cals 80g, protein 0g, carbs 18g)
granola bars (fat 4g, cals 180g, protein 2xxg, carbs 34g)
Lean Body on the go drink (fat 7g, cals 180g, protein 25g, carbs 4g)
Since I track everything on myfitnesspal it says my totals for the day are
Total Fat 58
Calories 2429
Carbs 274
Protein 201

[G4R]

Let me first say how impressed I am on your weight loss so far. You have come a long way it seems from the pictures.

Let me see if I can get your thread moved to the diet section, and then we will try to get things going from there.

[G4R]

Thank you Big

[streeter]

I like posting my pics. A pic is worth a thousand words they say LOL. By the way that's my skinny daughter at her ROTC dinner last year not my wife LOL

[gbrice75]

Firstly, UNBELIVABLE transformation, big kudos to you! I've read this entire thread and the advice G4R is giving is invaluable. Like he said, It CAN be overwhelming at first, but you don't have to implement every single aspect all at once. Take it slow, this is a lifestyle, not a quick fix. On to your diet...

Not to insult you at all, but we have to be honest here or we're not really helping anybody. Your diet is kind of a mess. I can't really work with what you have in terms of tweaking it; IMO you need a complete diet overhaul. I will give you some guidelines below to follow. Keep in mind this is MY preference, this is not set in stone and doesn't mean i'm right, but alot of people here will agree with these suggestions:

1) Lean protein in every single meal. 20g - 40g depending on your daily caloric needs (FIND OUT YOUR TDEE, this is monumental as it gives you a real number to work with)

2) Complex carb or healthy fat in every meal. I personally like to keep them separate. There are reasons for this that we can go into later. Generally I like to keep all of my carbs in the 1st half of my day, and fats later in the day. As I said, protein in every meal.

3) Eat as much REAL FOOD as possible. You seem to be relying on meal replacement/protein bars/supps quite a bit. They are ok in a pinch, and certainly better than not eating at all, but they will not do nearly as much for you as real whole food.

4) Eat at least 6 small meals/day. You will help speed your metabolism by eating every 2-3 hours. I would not go more than 3 without a meal. Liken it to a fire - if you keep feeding it wood, it keeps burning. Stop feeding it 'fuel', and it goes out. So will your metabolism.

There are many more, but below is a list of good whole foods for you to get started with:

Protein - Boneless Skinless Chicken Breast, Lean Turkey (breast), Tuna, Tilapia, Salmon, Lean ground beef (93/7 or better), Eggs, Bison, Mahi Mahi... pretty much any fish, lean steak cuts (london broil, flank, sirloin)

Complex (starchy) Carbs - Sweet potato, Yam, whole grain brown rice, whole oats, quinoa, beans and lentils (not baked beans in the can with all the sugar), whole grain pasta (less quality than the other but acceptable)

Complex (fiberous veggie) Carbs - Broccoli, Asparagus, Spinach, Califlower, Brussel Sprouts, green leaf lettuces

Healthy Fats - Pretty much any nuts - almonds are a popular choice. Natural peanut/almond/cashew butter, Avacado, Salmon (this would be a perfect protein/fat meal), Eggs (also protein/fat, not the greatest fat source but eggs should be a staple in any diet), olive oil

Like I said, there are MANY other choices, but these are a good start.

Finally, foods to avoid: - white carbs - bread, pasta, regular potatoes, the obvious junk food, chips, cookies, ice cream, etc. Anything with high fructose corn syrup. Now, some people will blast me for this, but because bodyfat is a big concern for you, and you are most likely carb sensitive and insulin resistant (based on your previous lifestyle), I would personally stay away from milk (even skim) and fruits. Yes, fruits. Yes, both have great health benefits, nutrition, etc but also contain alot of sugar. Sugar is your enemy, particularly for people like you and me (I lost 70+ lbs also).

Hopefully I didn't miss anything. I'm sure others will chime in and add to this - Damien has an EXCELLENT list that's much more complete than this, but this should get you started! Good luck!

[streeter]

Thank you your post is easy to understand and right to the point. Im gonna start working on it today. I started watching the diet videos as well and starting to understand why less carbs as the day goes on but use fat for energy. I am slowly catching on. Thanks

[streeter]

What is the best app for the itouch to use that can track 6 meals a day and the times and all the nutrients for each food and totals. I have tried a few. Cant find one that does it all most only track 3 meals and a snack with no times. I just paid for livestrong but it doesn't show totals for the nutrients is there one that's best for bodybuilders that eat this way?

[streeter]

Well I have already started cleaning up my diet and I feel more energy already. But now after much reading I am wondering if I am still to early in trying to gain mass. From what I read here it is hard to gain mass without some fat gain also.

I have to be honest I am scared to death of gaining any fat. I still have a gut at 175 pounds I have put back on 5 pounds in a week just from stopping running and Now lifting heavy. I have nightmares sometimes about being 260 again.

So should I keep cutting calories and try to lose the gut thats left or start building mass? I want to build muscle but don't want to gain any fat along the way. Some people I work with feel that the gut I have now is impossible to lose they say its part of the old me that will never leave its the left over from being 260 pounds. I do not know if that's true or not.

Either way I am still going to lift heavy low reps only 2 or 3 sets but the big question is do I stay under my calorie goal and try to cut more fat or do I go over and gain muscle hoping I dont get any more fat along the way?

So far today my eating has been better heres how it has gone and yes there are those stupid food bars but I am trying to ween myself off them slowly I have a pantry full of the crap.

Meal one 1000
Grilled Skinless chicken breast Cal 120 Fat 1.5 Protein 24 Carbs 0
Arrowhead Oat Groats Plain (Yuck) Cal 160 Fat 3 Protein 7 Carbs 28
Egg Beaters Cal 120 Fat 0 Carbs 4 protein 24

Meal 2 1300 while at gym walking and sprinting 30 minutes 2 miles burned 280 cal

NO Shotgun Cal 81 Fat 0 Protein 20 Carbs 0
Builders Protein Bar Cal 270 Fat 8 Carbs 30 Protein 20

The rest of the meals I will use chicken and try to lower the carbs tonight at work.

I had to run today I just felt like it would be a waste not to and I am gaining weight too fast I think. So I only did two miles walking the first mile.

[gbrice75]

I'm in the same boat as you. I desparately want to add mass, but not at the expense of adding more bodyfat (which I have managed to do anyway). You have to keep in mind that what you have left might be alot of loose skin and not necessarily bodyfat. I have it too. Unfortunately there's not much we can do about that but wait it out and hope the skin eventually bounces back.

As for whether to bulk up or cut, I wouldn't necessarily aim to do either. Instead, I think you should do a body recomp whereby you'll continue to shed fat but not at the expense of losing LBM. It's slower but in the end better IMO. Once you reach your desired BF%, you slowly add calories to facilitate building muscle. You definitely need to find out your TDEE to do this, otherwise it's all guessing.

You can eat AT TDEE (maintenance) and rely strictly on cardio to create a caloric deficit; your cardio will have to be spot on and you'll need to do quite a bit. Or you can eat a few hundred calories under your TDEE (you'll still need to do cardio) and slowly work your way up to TDEE. Personally i'm behind TDEE and adding 100 calories/month, hoping to 'reset' my metabolism since it's so damaged from years of bodily abuse.

Good job with the diet. Just continue trying to get real food instead of all the supps and you'll be well on your way!

[cybernox]

Thanks

OMFG. Your pics should be posted on weightloss website :P. I never thought those pics on Acai Berry or Hoodia scam sites where true. But your are certainly a big difference. I've never seen such a big difference. For a guy ( me) whose girlfriend is 85kg and thinks she cant really reduce .. this is an eye opener.

Congrats on the changes man.

[50+]

wow ok this will take a day or two but iwill do my best. I don't think I have ever been so strict with it I just graze all day and try not to ever go hungry

If you have a droid phone they have an app that makes it easy to record all your food intake. I can input any meal with great accuracy in about 30 secs. It gives you the entire breakdown as you add your meals or even snacks, total cal, protein, carbs, fat ect. It's made it so easy for me since I started using it.

[jester4710]

WOW!!! Mad props bro. It not so bad to be that scared of gaining that weight back. It keeps you in check.

Like G4R says, it's a lifestyle not a quick fix. You now have your life coming back to you.

I have realized that this journey is all mental. It boils down to the decisions YOU make. Sticking to your guns and doing what you know is right or rationalizing in your head why it's "okay" to cheat. There is something I do that keeps me resilient during the hairy situations. I play a game with myself. I call it, "exercising my discipline muscle." I'm either going to fell good about making the right decisions or regret making the wrong ones.

I took my sales team out to the bowling alley last night for a team event. I ordered 2 large pizzas and about five pitchers of beer. Prior to going inside, to keep the hunger at bay, to give myself a fighting chance, I decided to not cheat by dominating a protein shake. It's always easier to fight the cravings when you're not hungry!! Either way, despite countless attempts from my coworkers to get me to eat, I kept repeating in my head the phrase, "exercise your discipline muscle." Three hours later I was home dominating chicken breasts with mustard and an amazing salad with red wine vinegar.

Bro, it's 24hrs later and I still feel real proud of what I did.

To summarize, keep up the great work, you're a beast!

[streeter]

Thanks guys I really do appreciate the kind words. It helps being extremely OCD I just don't want the journey to end yet. I didn't come all this way to leave some lose skin and a little fat on my stomach and now I want to build muscle. I learned how to lose weight and can do it pretty easy now. Its the building muscle thing I have to learn now. If anyone wants to see more pics they can PM me and I can let you on my Face book page or I can email them. My dad keeps telling me I should mail them to companies and make money off someone like the subway guy but unless it really did help me lose weight I would feel guilty about advertising something I didn't use

[streeter]

Hey guys I need to send a private message to G4R but it says I don't have permission. What do I need to do so I can send a PM?

[bucks_243]

Read the "Unofficial how to bulk" thread in this forum. It did me wonders. I was once an endurance runner and weighed 170lbs and commonly ran 3-10 miles a day. During marathon traing up 18 miles. If you don't wanna put on the fat read the "clean bulk" part. I bulked up to 200lbs. and in three weeks I have lost about 3% BF (guessing) and five pounds. It works if you apply it! Good job and self initative on the lost weight. Just don't believe everyone in the gym that tells you to "eat whatever you want" to bulk they are fat.

[streeter]

So today was day two of me trying to clean up how I eat. Heres a much better day I think.

Meal one 1000
Grilled Skinless chicken breast Cal 120 Fat 1.5 Protein 24 Carbs 0
Arrowhead Oat Groats Plain (Yuck) Cal 160 Fat 3 Protein 7 Carbs 28
Egg Beaters Cal 120 Fat 0 Carbs 4 protein 24

Meal 2 1300 while at gym walking and sprinting 30 minutes 2 miles burned 280 cal

NO Shotgun Cal 81 Fat 0 Protein 20 Carbs 0
Builders Protein Bar Cal 270 Fat 8 Carbs 30 Protein 20

Meal 3 @1600
Healthy Choice Chicken Pesto Fat 7g Carbs 39 Protein 20g Cal 300
4oz Chicken breast skinless Fat 1.5g carbs 0 protein 26 cal 120

Meal 4 @1900 Albacore Tuna 2 cans Fat 40g Carbs 0 protein 52 cal 240
Light Mayo Fat 4g carbs 2g prot 0 cal 45

Meal 5 @2200
Salmon fillets Fat 6g carbs 2g prot 34g cal 200
Chicken breast fat 1.9 carbs 0 prot32.5 cal 150

If I eat a 6th meal before bed I think it might just be a yogurt. heres the totals for the day

Calories goal 2290 +279 exercise -1795 food =Net 774 under
Fat 72
carbs 104
Protein 258