Getting shredded

**GETLO** · 04-11-2008, 05:16 AM

Hi guys
After getting injured and being unable to train for 14 months I have put on alot of unwanted body fat, and now I am injury free I'm dying to get going again.
I currently weigh 102kg and around 26% body fat, I would ideally like to be around 90+kg with sub 8% body fat but I havent a clue where to start with dieting, training, supplementation, cycling etc
I'm thinking about going on a 12 week clen , t4, bromocriptine cycle, but please tell me what you guys think I should do
All comments welcome, and once I have decided on the best and most effective options I will post some before pics

**AandF6969** · 04-11-2008, 08:45 AM

You need an effective diet, not drugs.

Check out the "how to cut" thread at the top of this forum in red.

**soulstealer** · 04-11-2008, 09:11 AM

Originally Posted by AandF6969

You need an effective diet, not drugs.

Check out the "how to cut" thread at the top of this forum in red.

x2 @ 26% the only thing you should look into is ECA...

**goose** · 04-11-2008, 09:30 AM

Far too many people try to use diet as their primary tool for fat loss. Actually, cardio should be the primary tool. Those lazy ****s lose muscle , while the people with superior work ethics lose little, to no muscle tissue while dieting.

**AandF6969** · 04-11-2008, 09:35 AM

Although you can't just eat mcdonalds and do cardio and expect great results... diet is important

**StoneGRMI** · 04-11-2008, 09:37 AM

^ You guys are both right in my opinion. You shouldn't diet without the cardio nor should you do cardio without the diet. That may be a stretch as some people can do one or the other and lose the wanted fat but as for me it has to be all or nothing.

**soulstealer** · 04-11-2008, 09:40 AM

Originally Posted by StoneGRMI

^ You guys are both right in my opinion. You shouldn't diet without the cardio nor should you do cardio without the diet. That may be a stretch as some people can do one or the other and lose the wanted fat but as for me it has to be all or nothing.

Nor should you do both without weight lifting

Its the trifecta

Diet
Cardio
Resistance training...

**StoneGRMI** · 04-11-2008, 09:47 AM

Originally Posted by soulstealer

Nor should you do both without weight lifting

Its the trifecta

Diet
Cardio
Resistance training...

Well I thought that was a given!

**GETLO** · 04-11-2008, 09:59 AM

I'm doing cardio in the form of my rugby training in 3x 2hr sessions a week, and weight training 4 times a week
do i need to change this?
should i be doing additional cardio such as 30-45mins every morning before food, that i have read to be the most efficient in terms of fat loss.

**GETLO** · 04-11-2008, 10:01 AM

Originally Posted by soulstealer

x2 @ 26% the only thing you should look into is ECA...

I have tried ECA stack before, but all it seemed to do was make me crash and burn after a couple of hours of smashing the gym, but it didnt seem to shift any weight

**AandF6969** · 04-11-2008, 10:03 AM

Originally Posted by GETLO

I'm doing cardio in the form of my rugby training in 3x 2hr sessions a week, and weight training 4 times a week
do i need to change this?
should i be doing additional cardio such as 30-45mins every morning before food, that i have read to be the most efficient in terms of fat loss.

Sounds like your activity level is high... the problems most likely lie in your diet.

**GETLO** · 04-11-2008, 10:08 AM

The thing is I eat pretty healthy, but my weight just isnt shifting, thats why i'm considering some sort of t4 clen cycle to try and give my metabolism a kick in the arse
I really think that after my 14 months out my thyroid has just given up and thats why nothing is shifting

**StoneGRMI** · 04-11-2008, 10:13 AM

What's "pretty healthy"? Are you eating scheduled 6 meals a day with the correct macros in each one at the right times?

**GETLO** · 04-11-2008, 10:19 AM

Not really, i try but it doesnt always come together.
I never eat fast food, or food high in fat, I eat alot of lean meat and fish, a lot of fruit and veg, the fruit I am now cutting out after reading rambo's post, and carbs from rice or potato's, I have read lots of different diet combo's which play with fat/pro/carb % of each meal, but there are so many diferent ones so i wanted to see what others said that has actually worked for real.
The same goes for time of day

**AandF6969** · 04-11-2008, 11:24 AM

You need to know how many grams of protein/fat/carbs you're eating every day.

Guesswork doesn't cut it if you want results.

Read the "how to cut" diet in the diet forum.

Also google "bmr calculator" and find yours. Then multiply it by the appropriate activity factor to see how many calories you burn every day.

**GETLO** · 04-11-2008, 12:02 PM

Cheers A and F that was really helpfull it has given me some good results so now i just need to effectively reduce calories from my bmr to shift my body fat
results= bmr 3264
body fat 24.34
I have read and saved the how to cut thread and other relevant posts

What do people think about an Atkins style zero carbs diet?

**BigPimpin76** · 04-11-2008, 12:10 PM

Originally Posted by GETLO

Not really, i try but it doesnt always come together.
I never eat fast food, or food high in fat, I eat alot of lean meat and fish, a lot of fruit and veg, the fruit I am now cutting out after reading rambo's post, and carbs from rice or potato's, I have read lots of different diet combo's which play with fat/pro/carb % of each meal, but there are so many diferent ones so i wanted to see what others said that has actually worked for real.
The same goes for time of day

Meat and fish have fat in it which is ok, but fruit u should watch cause of sugar.
Check out fitday.com it will help your diet balance

**AandF6969** · 04-11-2008, 12:51 PM

Originally Posted by GETLO

What do people think about an Atkins style zero carbs diet?

Horrible IMO.... your weight workouts will be horrible which will cause you to lose muscle mass, not to mention the direct result of loss of muscle mass due to the low carbs... Just go with 100-150g every day, with about 50-60g of those postworkout.

Atkins is fine for inactive people who dont give a shit about muscle but for bodybuilders? No way.

Try eating 2500 calories... if you eat 300g protein, and 150g carbs, thats 1800 right there... you get the other 700 from fat, which is about 75g.

You can play with the numbers depending on fat loss, carb sensitivity, dietary fat intake, etc

**GETLO** · 04-11-2008, 01:09 PM

Thanks Big Pimpin that website is really helpfull
cheers A and F thats great info to
what are the best times to eat?
and what are the best foods to get the best protein and carbs from etc

**AandF6969** · 04-11-2008, 01:47 PM

Originally Posted by GETLO

what are the best times to eat?
and what are the best foods to get the best protein and carbs from etc

At least 6x per day to keep the metabolism high.

Have a look at the threads at top of the diet forum, plenty of info available.

**StoneGRMI** · 04-11-2008, 01:55 PM

One time I only at chicken, brown rice. veggies, whey protein, dextrose and udo's oil for my diet and I had great results over a month but that got old really fast!