Diet and use of T3/Clen cycle

[Legendnutz]

I have went from 250 to 186 and been thinking about taking T3/Clen to reach my goal of around 170lbs and be really have lean muscle and low body fat.
I have been really considering using a T3 and Clen cycle on/off at 3 weeks at a time, prob 2 cycles. I am just about there at my goal and want to really shred the most body fat and get ripped.

My diet right now is:

8am:
- 1 organic egg with 1/3 cup of eggwhites
- chopped bellpeppers, tomatoes, onions, garlic, mixture of veggies
- 1 glass of 1% organic milk
- 1 slice of whole wheat toast
- 2 tbs of almond butter with flaxseed organic or peanut butter organic as well
- glucsomaine and multi vitamin and ***** 3,6,9, pills

12pm:
- chopped bellpeppers, tomatoes, onions, garlic, mixture of veggies
- 4 oz. of grilled chicken
- 1 slice whole wheat toast/ or brown rice 1/2 cup
- 2 tbs of almond butter with flaxseed organic or peanut butter organic as well
- apple

3pm:
-16 pz of brazil nuts, almonds, cashews, i choose one and altnerante

6pm:
-Grilled chicken, lean turkey, or fish 4 oz.
- veggies

- I drink at least 1 gallon water a day
- I use isopure protein right after a workout

Cardio and Workout
- i workout with a personal trainer 3x a week for 60 min.
- i do cardio usually 30-45 min, running, 30 sec sprints/30 sec walk, 3-5 x a week

My question is 1. whether or not using clen/t3 stack would bring me to my goals. 2. I was told eating organic healthy food is best way to get your metabolism into optimal fat burning healthy lifestyle 3. to avoid eating carbs during dinner so your body will produce optimal hgh at night during my 8 hr. sleep period.

[scared1]

ok question number 1....clen /t3 will def do something but most guys here will tell you to just fix the diet instead. question 2....i don't think wether a food is organic or not matters if ur eating clean. question 3...carbs are ok and timing is key....but just because it's your dinner won't matter, it more depends on your activity level

so those are answers...here are suggestions. post that same diet you have and include cals and macros so the experts can easily tweak your diet I know one thing they will say is increase the amount of meals you take from 4 to at least 6 or maybe even 8

[Damienm05]

Eat more smaller meals throughout the day, all of which must contain a lean protein source. Your first 2 meals are huge and should not contain so much fat, imo. In fact, 1 of your meals listed is fat ONLY preceded by 2 high fat pro/carb meals. The idea should be carb/pro meals as needed for energy and then taper off to pro/fat only meals during sedentary periods, especially towards the days end.

Post up your diet again with macros and I'll tweak it to get you to your goal weight in no time if followed strictly. Even with clen /T3 I don't think your diet is close to sufficient to maintain long-term physique goals. Give me some more specific stats too, including an accurate body fat % or a shirtless pic (no homo). I need to know what your long-term goals are also. For example, if you're not concerned with some muscle loss; you just want to look lean - I would say cut the fat way down and create a larger caloric, while still priming your metabolism for optimal performance with many small meals. If you want to continue creating lean mass, while losing body fat; it will take longer but you'll be better off in the long run. Diet is everything, I'm not being extra-thorough, this is all necessary info.

I was fat not too long ago. Then I was about where you are 8 months ago. I had some nice muscles and I was pretty lean but the last few lbs. weren't coming off despite shedding the first 50 in 3 months. I was ready to do any number of fat loss drugs including steroids at the time but instead I began eating a proper bodybuilding diet when I discovered this forum and now I look like the guy they should have cast as Wolverine.

1- It will help. Most people think they are closer to their goal weight than they actually are. Once you get that last layer of fat off those abs, there's still another months worth in between them and on the lower portion. It's crunch time now, go hard or go home.
2-Eating organic food is a good thing to do for your body but as long as you make wise food choices, it has no bearing on your metabolism. The only way to get your metabolism high is diet and exercise.
3-Not eating carbs at dinner does not affect GH one way or another however you're not using any energy to sleep and your metabolism slows way down at this time, so there is no need for carbs late in the day unless you play a sport or train then.

[Legendnutz]

Can you give me an example diet of what you consumed? What do you recommend eating and the portion size as well. Thank You

[Damienm05]

Below is what I now eat. Understand that I had significantly less lean body mass 6 months ago and would have gotten fat eating this many calories then. Look at the foods, timing of carb meals based on training, and lean protein portions. Do not look to immitate all 8 feedings or incorporate quite so much fat and protein - my goals are no longer to cut so strictly. I really must emphasize - unless you are over 6 feet tall and quite muscular; you won't lose weight eating as many cals as are listed below.

Now please, give me some stats to work with bro. Age, specific goals, body fat %, BMR, TDEE. Once we have those numbers dialed in, post a diet of your own written out the way mine is below and we'll get it perfect. It will take a bit of work on your end man but is the only way to do weight loss right.

Meal 1 - 8:00 AM: 2 whole eggs, 8 egg whites, 1/2 cup raw oats cooked in water, splenda/cinnamon, 1 cup mixed straw/raspberries.
- 46/42/13/512

Meal 2 - 10:00 AM: 6 oz. Grilled chicken sandwich on Ezekiel bread with 1/2 cup wilted spinach and roasted tomatoes in EVOO.
- 58/30/20/510

Meal 3 - 12:30 PM - Pre-workout: 6 oz. sliced, grilled flank steak with 1 whole, roasted sweet potato.
-48/30/14/460

WORKOUT

Meal 4 - 3:30 PM: PWO shake w/ 2 tbspn. Natty PB. On non-cardio days, I add 1/2 cup raw oats to the cocktail.
-68/10/19/460
-73/38/21/610 w/ oats

Meal 5 - 4:30 PM: 6 oz. Grilled Salmon with 2 cups mixed green beans.
-49/18/15/495

Meal 6 - 7:00 PM: 6 oz. Grilled Chicken or 2 Tilapia fillets with 2 cups mixed green beans and 1 oz. sliced almonds.
-59/15/22/600

Meal 7 - 9:30 PM: 6 oz. sliced, grilled Flank Steak with 2 cups wilted spinach or kale.
-52/12/14/479

Meal 8 - 12:00 AM or whenever my head hits the pillow: 2 scoops casein powder in water w/ 2 tbspn. Natty PB.
-56/11/19/408

Totals: 436 Pro/178 carb/138 fat/3924 cals

[Legendnutz]

What i am trying to achieve is getting around 9-12% body fat, where i can look ripped and my physique is more of a shredded look. I currently consume the diet that i posted earlier.

I am 27 yrs. old, 5'9 3/4, weight 185.6. I just took my body fat % and am around 19%, i don't know my BMR or TDEE?

I don't know a correct weight loss plan in order to achieve the weight of around 170 im assuming to get my body fat % around 8-11% to get my physique to look the way i want. I will eat anything and have no restrictions for my diet. I would prefer to have very little broccoli and asparagus because i am not very fond of those veggies. : )

My workouts are with a personal trainer at a private fitness facility. I work out M,W,F for 1 hr. around 11:30am-12:30pm.

My cardio which is running, is around 3-4 miles each time, running only 1-2 miles non-stop then i switch to 30 sec. intervals to do HITT. Cardio is usually done around 7-9pm. Last roughly 45 min.

Dameon: If you could post something along the lines that you where consuming and doing for workout and cardio when you were trying to get "shredded" i would really appreciate it. Like i said, i don't know what to post for a diet because the diet that i posted is the one that i am currently on.

[danielli]

What i am trying to achieve is getting around 9-12% body fat, where i can look ripped and my physique is more of a shredded look. I currently consume the diet that i posted earlier.

I am 27 yrs. old, 5'9 3/4, weight 185.6. I just took my body fat % and am around 19%, i don't know my BMR or TDEE?

.....

I'm still pretty new to this also, but I think you'll need to know your BMR and/or TDEE to figure out what you need to do to accomplish your goals you mention above.

I'm sure some of the other guys can elaborate, or you can search teh threads to find out why/where to figure BMR/TDEE out.

[Damienm05]

What i am trying to achieve is getting around 9-12% body fat, where i can look ripped and my physique is more of a shredded look. I currently consume the diet that i posted earlier.

I am 27 yrs. old, 5'9 3/4, weight 185.6. I just took my body fat % and am around 19%, i don't know my BMR or TDEE?

I don't know a correct weight loss plan in order to achieve the weight of around 170 im assuming to get my body fat % around 8-11% to get my physique to look the way i want. I will eat anything and have no restrictions for my diet. I would prefer to have very little broccoli and asparagus because i am not very fond of those veggies. : )

My workouts are with a personal trainer at a private fitness facility. I work out M,W,F for 1 hr. around 11:30am-12:30pm.

My cardio which is running, is around 3-4 miles each time, running only 1-2 miles non-stop then i switch to 30 sec. intervals to do HITT. Cardio is usually done around 7-9pm. Last roughly 45 min.

Dameon: If you could post something along the lines that you where consuming and doing for workout and cardio when you were trying to get "shredded" i would really appreciate it. Like i said, i don't know what to post for a diet because the diet that i posted is the one that i am currently on.

Alright, good info. For BMR and TDEE, just do some simple math using the formulas below.

BMR (men and women) = 370 + (21.6 X lean mass in kg)

Total weight x bf % in decimal form = total bf weight

Total weight - total bf weight = total lean body mass

For you:

I would multiply 185.6 by .19 (converted from percent to decimal) = 35.2 lbs

185.6 - 35.2 = 150.4 lbs lean body weight

150.4 / 2.2 = 68.36 lean mass in kg

370 + (21.6 x 68.36) = 1847 BMR

Now that we have a BMR figure, we can move on to TDEE. Total Daily Energy Expenditure. This is how many calories we actually use during the day via our BMR and activities such as work, exercise and various tasks. We can figure this number out with simple math but be honest because this figure is to be the cornerstone of your diet and healthy lifestyle. We need to determine your activity level. We’ll choose from a few levels:

- If you are sedentary (little or no exercise): Calorie - Calculation = BMR x 1.2
- If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375
- If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55
- If you are very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725
- If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9

For example:

I work at a restaurant as a bartender, not strenuous but I am always standing and constantly moving. 40-60 hours per week. I train with weights 5 days per week for 90 minutes. I play hockey three
times per week for 90 minutes. I do 60 minutes of cardio training 3-5 times per week as well. In addition, I am a graduate student, constantly walking around campus. I am between very and extra active. Let’s say BMR x 1.8. My TDEE is 3983. Assuming you don't have a sedentary job, you're going to be at least x 1.55, which would be a TDEE of 2862.

Assuming that's your TDEE, and please, don't assume - it could be less depending on your work and other sports/activities - you'll want to set your cals accordingly. To ensure you aren't losing muscle and you maintain a thick, strong look throughout your cut - I would eat 300-500 cals below. You have a good cardio schedule, so there's gonna be a caloric deficit even eating at maintenance cals. Don't let anyone tell you to eat 600-1000 below - with regular cardio, you'll see rapid fat loss.

As for what workout to do, post yours in the workout section and you'll find out very quickly if it's up to par or not. As a general rule, I'd say when shredding up and not bulking do more sets and be very diverse in your program. Get plenty of rest and make sure not to do biceps/back and chest/tris on back-to-back days as it will limit recovery time substantially. Don't do something unless you can do it 8-12 times. Superset like crazy. Beyond that, I only know what works for me. Regardless, i find 99% of people to have a sufficient workout for the most part - diet is everything.

Learn about food. Look at the nutrition label on everything and whenever you have a question about a food source (carb/pro/fat) don't hesitate to post. I've critiqued your diet below, the rest is you.

[Damienm05]

My diet right now is:

8am:
- 1 organic egg with 1/3 cup of eggwhites
- chopped bellpeppers, tomatoes, onions, garlic, mixture of veggies The sugar content in this culinary delight will add up. Try to limit the use to only as needed for taste.
- 1 glass of 1% organic milk I would cut dairy to get where you wanna be
- 1 slice of whole wheat toast A weak carb source, shoot for minimally processed carbs like barley, steel cut oats, sweet potatoes, quinoa, many more. As bread goes, ezekiel is a good choice.
- 2 tbs of almond butter with flaxseed organic or peanut butter organic as well No need for this much fat. You'll get cals from fat later in the day
- glucsomaine and multi vitamin and ***** 3,6,9, pills


10-10:30 AM - EAT A MEAL, somehow, someway. Lean pro/complex carb

12pm:
- chopped bellpeppers, tomatoes, onions, garlic, mixture of veggies see above
- 4 oz. of grilled chicken
- 1 slice whole wheat toast/ or brown rice 1/2 cup see above. Brown rice is also a so-so choice imo.
- 2 tbs of almond butter with flaxseed organic or peanut butter organic as well Cut it
- apple NO SUGAR. Fruit is sugar

3pm: Have 1 oz. of almonds or cashews with a lean protein source. another 4 oz. of grilled chicken/turkey/tilapia/whatever
-16 pz of brazil nuts, almonds, cashews, i choose one and altnerante

6pm: Have a fatty protein source like salmon or trout ideally. A lean steak like flank is a good choice too.
-Grilled chicken, lean turkey, or fish 4 oz.
- veggies

8-9:00 PM - HAVE A MEAL! Lean protein/veg/fat

Bedtime - have a casein shake with 1.5 tbspn. of flax seed oil or 2 tbspn of your peanut/almond butter. Caseinate protein sources are even more important when cutting imo. When your calorie intake is low, it's especially important for the body to have a steady source of slow-digesting amino acids throughout the night when you're not eating clean meals every 2 hours. We don't ever want our bodies to resort to muscle for fuel, if you will.
- I drink at least 1 gallon water a day
- I use isopure protein right after a workout

Look at my edits in bold. Adjust your diet accordingly and figure out the macros using fitday.com. At that point, post it and we'll see where you're at calorie wise and adjust.