Looking for advice! PLEASE!!

[GIJOE2664]

As per the advice of "gdevine" (hopefully I got his username correct) here is my story.....

First off, I greatly appreciate everyone's opinions and info which is greatly a result of your experience. That being said; I recently posted a question (as a newbie) about using and what would be recommended. I am 32 years old (in December) 5 foot, 10 inches, weigh 229 pounds (as of this morning) and am by no means fat. Now, according to my measurements - waist 38 inches and neck 16.5 I would be aprox 24% body fat. I tend to have a smaller neck though unfortunately. (Would have posted a pic but not sure exactly how).

I'm looking to reduce my fat and up my muscle gains. I am naturally low on testosterone (for which from 2005 to 2007 i was rcving test injections by a doc) and find it difficult to reduce fat and gain muscle despite my strict dieting and gym routine. I'm looking to enhance my genetics by use of steroids and need input as to what a good first cycle would be. I'm fully aware of the sides (as I have done research for what seems to be forever now) but when it comes to cycles I see so many variations. I would greatly appreciate everyone's opinion and a good point if direction to start so that I can be safe while doing such.

P.S.... I have asked in another post for similar info but am told to reduce my body fat first. I do cardio (HIIT) 45 minutes a day / 5 to 6 days a week, gym 5 days a week / am on a strict diet and have seen minimal changes in 2 years. I'm getting discouraged. Your assistance would be greatly appreciated. Please HELP!!!!! Thanks in advance!!

[Phased]

Could you post a complete and accurate diet w/ macro breakdown and possible recent bloodwork?

[steroid.com 1]

Post any recent blood work that you have especially Estradiol (E2) if you have it.

While there are many things that can point to your weight loss challenges E2 is a big one for middle aged and older men.

And welcome GI, good to see you here, you are among friends

[Phased]

I remember GI Joe

"now you know, and knowing is half the battle"

Welcome to the board as well

[GIJOE2664]

As far as my diet goes, I'm consuming 170 grams of protein daily. That's between natural foods and supplements (protein powder). Apparently using calorie calculators determines I need 3,099 calories daily to maintain my weight. 2,599 cal to lose 1 pound and 2,099 cal a day to drop 2 pounds. I am eating on average about 2,100 cal daily with no noticed progress :-(

MEALS;
MEAL 1:
banana and a 30gram protein shake in non fat milk
OR natural oats in water with 20 grams of protein and apple juice

SNACK:
apple with 2 tbsp peanut butter

MEAL 2:
tuna snack pack (only 290 cal)

SNACK:
Veggies with Hummus or low fat ranch

MEAL 3:
Chicken & Rice
Veggies or fruit
Water

SNACK:
Protein shake (30grams) about 2 hours before I go to sleep.

I also workout 5 days a week and do cardio (HIIT) 4 to 5 times weekly on the treadmill. Usually after I workout and I drunk a protein shake prior to cardio but immediately after the gym. I'm using a PRE workout supplement and a supplement for Aminos that I sip on throughout my workout. I lift heavy and get a great pump. I used to see much better results when I was in my late teens and working out :-(

Anyways, as for the blood work. I had blood drawn last Friday and am seeing the doc tomorrow. I will be sure and post that tomorrow as well.

[GIJOE2664]

I appreciate everyone's "Welcomes" and new friends are always a great thing. I'm really hoping to find some solution in all this. I currently have an employer that scrutinizes on body fat and I'm close to being over the max allowed limit which jeopardizes my employment. So of course the stress of all this isn't helping. Lol. One of my close friends recommended I try HGH.... But after doing research I'm seeing info about a HGH gut??? That's definitely not what I need. Lol. Opinions?

[Phased]

405 I'm sure will be here soon to lock that diet on.

[Phased]

Far as cardio, have you thought about switching from Hiitt to fasted cardio in the AM?

[HEVEW8]

From what you posted you are roughly doing a 40/30/30 = 40% protien 30% carbs and 30%fat.. Instead of the apple and peanut butter, (which spike your insulin because of the sugar) ..try adding 4 egg whites and a peace of whole wheat toast.. Also break up your chicken and veggies for 6 meals per day...spreading out the load helps speed up the motabolisim...Other than that, the food looks pretty good, I do that breakfast myself before my workout... Cardio is the key... Drink lots of water. Are you taking a men's multi vitamin, also fish oil for omegas help out with micro nutrients, I love sushi and take fish oil pills... Helps out a lot... In the end, you know your body. Good luck and welcome to the forum!

[Phased]

I appreciate everyone's "Welcomes" and new friends are always a great thing. I'm really hoping to find some solution in all this. I currently have an employer that scrutinizes on body fat and I'm close to being over the max allowed limit which jeopardizes my employment. So of course the stress of all this isn't helping. Lol. One of my close friends recommended I try HGH.... But after doing research I'm seeing info about a HGH gut??? That's definitely not what I need. Lol. Opinions?

HGH gut happens at the higher end of use 15iu+ for many years of abuse. I use 3-5iu on and off for years and my gut has not grown at all.

[GIJOE2664]

Phased,

I have thought about switching up my routine and doing cardio in the am and gym in the evening..... My work schedule is quite hectic though so I have to wirk around that. As for running faster or even for longer periods - I was actually shot in the left leg during the invasion to Iraq and have compartment syndrome which reduces that ability for me. So I have been switching between treadmill and bike. Mostly treadmill though - I get more out of it. I'm definitely looking to make any life changes needed to get back in shape and where I can be happy with my appearance.

[GIJOE2664]

HEVEW8,

I forgot to include; I am taking a liquid multivitamin each morning. Also, for my diet I wouldn't mind changing the apple and peanut butter. I just have to find something capable of being taken to work. I usually am out the door about 0530 with my protein shake and banana. I end up at work around 0600 and go to the gym about 0630. I have had someone recommend flax oil but haven't yet introduced it into my diet. Im not big on pills (I end up cheering and swallowing, lol) so I tend to stick with more of the liquid and powders. Lol. As for water, I drink tons of it. I go through about 8 bottles a day, minimum. I appreciate your input on my diet. I also forgot to mention Sunday is typically my "cheat" day. I still watch what I eat that day and also stay within my calories, lol.

[GIJOE2664]

Phased,

Does HGH seem like something I should try? How have you liked the progress and would it be something I would notice making progress in weeks or is it more of long term for best results?

[Phased]

Phased,

I have thought about switching up my routine and doing cardio in the am and gym in the evening..... My work schedule is quite hectic though so I have to wirk around that. As for running faster or even for longer periods - I was actually shot in the left leg during the invasion to Iraq and have compartment syndrome which reduces that ability for me. So I have been switching between treadmill and bike. Mostly treadmill though - I get more out of it. I'm definitely looking to make any life changes needed to get back in shape and where I can be happy with my appearance.

By fasted cardio, I mean cardio done on an empty stomach in a hypo metabolic state, not fasted meaning doing faster cardio.

Phased,

Does HGH seem like something I should try? How have you liked the progress and would it be something I would notice making progress in weeks or is it more of long term for best results?

Before I start recommending substances, would like to see a re worked diet and bloodwork that your getting. I see bass lurking, I'm sure he is writing up a great post for you, stay tuned.

[GIJOE2664]

Phased,

Greatly appreciated! As for fasted cardio - I have not tried that as of yet. My only fear is someone mentioned cardio on an empty stomach being bad and possibly chewing away at any muscle gains. Now, I'm no nutritionist so I'm just relaying what someone told me. Lol. I'm willing to try what ever it takes.

[GIJOE2664]

Here is a pic so everyone knows what I'm currently working with.... It's recent / taken yesterday

[Phased]

Phased,

Greatly appreciated! As for fasted cardio - I have not tried that as of yet. My only fear is someone mentioned cardio on an empty stomach being bad and possibly chewing away at any muscle gains. Now, I'm no nutritionist so I'm just relaying what someone told me. Lol. I'm willing to try what ever it takes.

No such thing will happen. As long as you have proper nutrition 17 hours a day, rest 8. Fast an hour in the morning for cardio you will lose nothing but the fat.

Here is a pic so everyone knows what I'm currently working with.... It's recent / taken yesterday

I think we need to focus on diet, cardio and exercise before starting substances and we need the labs.

[GIJOE2664]

Sounds good...... Haven't heard too much about my current nutrition other then adding flax oil. As for the cardio - I'm going to do it in the am and continue with work out in the evenings. My day will go something like this:

5:30am - liquid multivitamin & bottle of water
6:30am - cardio / 30 to 45 minutes (tread mill & bike)
8:00am - MEAL 1: banana & 30g protein in water
10:00am - SNACK: ANY GOOD SUGGESTIONS??
12:00pm - MEAL 2: tuna & water w/vegetables
2/3:00pm - SNACK: fruit cup in its own juice
4:00pm - PRE Workout Supplement
4:30/5:00pm - GYM w/water & amino supplement
6:00pm - 30g protein shake in water
7:00pm - MEAL 3: chicken, veggies & water
8:00/8:30pm - SNACK: 30g protein in non fat milk

Any other suggestions on how to adjust my day to get better results would be greatly appreciated.

[Phased]

Fasted cardio, no vitamins, no bcaa..nothing but water and sweat. I don't want any digestion at all during fasted state.

As far as the diet, since your trying to lose fat, I don't disagree with all those protein shakes. The last shake should be combined with some healthy fat to slow the release/ absorption of protein while you sleep. I prefer almond butter.

Meal 1 should be a traditional meal IMO, not a shake.

8:00am
1/2 cup oats
7-8 egg whites

10:00am
1 cup cottage cheese 2%
11 almonds
Chocholate Protein powder
Blend w/water and ice
Serve chilled

What's the macros on your protein and what brand?

[GIJOE2664]

Any suggestions where I should add in flax seed oil and at what amount? Also, what's a good amount of aond butter to add into my last shake?

[Phased]

[QUOTE=GIJOE2664;6202638]Any suggestions where I should add in flax seed oil and at what amount? Also, what's a good amount of aond butter to add into my last shake?[/qoute]

1 tablespoon of almond butter is enough healthy fat. Goal with losing bf is to maintain muscle mass, not a better time then at night to get the slow release and stay anabolic.

Edit: follow devines advise about flax. Sounds like you should stay away from it

[GIJOE2664]

As for the protein powder/macro;

3 scoops
Calories: 280
Carbs: 7G
Prot: 60G
Fat: 1G

[Phased]

As for the protein powder/macro;

3 scoops
Calories: 280
Carbs: 7G
Prot: 60G
Fat: 1G

What's the brand?

[GIJOE2664]

Revised:


My Day:

5:30am - bottle of water
6:30am - cardio / 30 to 45 minutes (tread mill & bike)
8:00am - MEAL 1:
Liquid Multi vitamin
1/2 cup oats with cinnamon for flavor
7-8 egg whites with pepper or salsa for flavor
10:00am - SNACK:
1 cup cottage cheese 2%
11 almonds
Chocholate Protein powder
Blend w/water and ice
Serve chilled
12:00pm - MEAL 2: tuna (throw flax seed oil in with tuna), vegetables, drink is water with 5 cal green tea packet.
2/3:00pm - SNACK: fruit cup in its own juice
4:00pm - PRE Workout Supplement (Pro Sculpt Extreme)
4:30/5:00pm - GYM w/water & amino supplement (Modern BCAA)
6:00pm - 30g protein shake in water
7:00pm - MEAL 3: chicken, veggies & water
8:00/8:30pm - SNACK: 30g protein in 1 cup fat milk, 1TBSP almond butter & ice, blend and enjoy.
DO NOT EAT HIGH CARBS BEFORE DINNER AS IT WILL BE STORED AS FAT

[GIJOE2664]

Protein powder is GNC Pro Performance Amplified Whey BolicExtreme 60

[Phased]

Revised:


My Day:

5:30am - bottle of water
6:30am - cardio / 30 to 45 minutes (tread mill & bike)
8:00am - MEAL 1:
Liquid Multi vitamin
1/2 cup oats with cinnamon for flavor
7-8 egg whites with pepper or salsa for flavor
10:00am - SNACK:
1 cup cottage cheese 2%
11 almonds
Chocholate Protein powder
Blend w/water and ice
Serve chilled
12:00pm - MEAL 2: tuna (throw flax seed oil in with tuna), vegetables, drink is water with 5 cal green tea packet.
2/3:00pm - SNACK: fruit cup in its own juice
4:00pm - PRE Workout Supplement (Pro Sculpt Extreme)
4:30/5:00pm - GYM w/water & amino supplement (Modern BCAA)
6:00pm - 30g protein shake in water
7:00pm - MEAL 3: chicken, veggies & water
8:00/8:30pm - SNACK: 30g protein in 1 cup fat milk, 1TBSP almond butter & ice, blend and enjoy.
DO NOT EAT HIGH CARBS BEFORE DINNER AS IT WILL BE STORED AS FAT

Looking better, now we are getting somewhere. I'm tired, travel and family wore me out today. I'll be back tomorrow to help you out some more.
Night Joe

[GIJOE2664]

Phased, you have been a great help. Thank a TON!!

[steroid.com 1]

Any suggestions where I should add in flax seed oil and at what amount?

Stay as far away from Flax (and Soy for that matter) as you can; they are both Estrogen mimics and the last thing you want to introduce into your body.

GI - Do you have any blood work that you can post?

If not, read the sticky at the top of the forum kel wrote on Finding a TRT Doc. In there you will see a list of blood work that you should have; many of the panels on that list will not be ordered by regular Doc's...but it's what you really really need at this point.

If the VA won't run them there are a number of places we can point you to and get them done.

Take my word for it, if you don't have the blood work listed in kel's thread...get it as soon as you can.

We can take it from there....

[GIJOE2664]

gdevine,

I'm not sure exactly what blood work they ordered. I will be seeing the DOC tomorrow. What ever I get back I will post for you guys to check out. After that you can point me in the right direction if need be. Lol. Also, as for staying away from the flax seed oil do you have any recommendations as to something diff I should try using to boost my fat loss?

[steroid.com 1]

Need to take the best quality Fish oils money can buy. www.lef.org has probably the best you can get your hands on...in fact, it's standardized and top quality.

Try adding in Conjugated Linoleic Acid (CLA) and 7-Keto DHEA; both are clinically proven to enhance weight lose GI and have other health benefits as well.

[GIJOE2664]

Thanks everyone for the help.... Got the lab (blood) results back this am. I will post them later tonight after I get off work and go to the gym (of course).... She went through what was done and said my kidney levels were slightly elevated by 1 or 2 here and there. She said cholesterol is normal and everything else looked great. She did put in for more labs (blood & urine) which are this Friday. Won't get the results back until next week on those. Post more later. Hope everyone is having a great day!!

[HEVEW8]

Do you use a scale to weigh your food? You can pick them up pretty cheap...It can really help out so you know exactly how much food is in each meal, also get a calorie app for your phone and add the food your eating, I use live strong and it has a pie chart tell me how much protien, carbs, and fat I'm eating...helps plan out meals for the day...

[GIJOE2664]

Hevew8,

I do have a food scale. I'm currently using it only for the measurements (example 1 cup) and not the actual scale portion if it. It's a pretty lousy scale. The wife picked it up. Lol. Most of what I eat I have been using the packaging info (example: macro and so many pieces equals). I typically do all of my calorie counting on my iPhone under notes for easy tracking and stick with the same diet 6 days a week. Sundays are my "cheat" days. Even then I watch what I eat.

As for my blood/labs - doc said she couldn't give me the print out on the results so I have to go down to records and ask them to print it off for me. (PITA = Pain In The Azz). I'm hoping to find time in my day tomorrow to do that.

For those wandering, I did make the adjustments to my diet today and will be starting the fasting cardio as of tomorrow. I will keep everyone posted. If anyone has any additional info that may help I'm all ears!!! Or eyes, lol!!

[GIJOE2664]

Hey everyone - hasn't been much activity on here un quite some time. Here's an update.

I'm now weighing in at just over 224 and have reduced my body fat to 22%. How am I making progress? Started doing cardio in the mornings on an empty stomach and am keeping my same weight lifting routine.

I keep thinking of how much progress I could make with the right "ingredients" - I'm still seriously considering it but I don't have a clue where to start. I'm really wishing someone would point me in the right direction as to what a good first cycle would be. I rather do it the right way then to not get good results AND damage my body beyond the norm of "using"

Anyways, feel free to make input. I do have thick skin / good or bad you won't offend me. I promise. Lol

G.I. Joe