New To This: Diet Plan - Help Please!

**Just Do It** · 03-01-2011, 11:17 AM

Hi baseline: Thanks for responding. So finish my current cycle and then stop? So are you saying I should never do gear ever?

Originally Posted by baseline_9

Yes you do need a PCT

You also need to alow the enanthate ester clear your system first

**gbrice75** · 03-01-2011, 11:33 AM

Originally Posted by Just Do It

gbrice: I will get a current reading of my bodyfat for you, so you can be as accurate as possible with me.

Also, I literally just started a cycle of Tren , Winni and Sust, should I just finish the cycle and then stop until you tell me that's it's ok to start again?

Thanks so much once again, you have no idea how much I appreciate your help, guidance and expertise getting me to achieve a body I can be proud of

Sounds good, we'll get started once we know the number. You should also do the pic thread in the members pics section - can't hurt to have others chime in.

I would drop the AAS immediately, I wouldn't do it another day. I will also not be telling you it's ok to start again, because that is years away.

You will definitely want to run PCT, especially since you've been messing with Tren (wtf!!??). Like Base said, you want to make sure you allow the ester to run it's course. I am by no means a PCT expert as i've only run 1 cycle myself. Take Slimmer's advice and start a thread in the PCT section. Hopefully you'll be lucky enough to get Marcus or Swifto to advise you. The main thing is BE HONEST - tell them exactly what you did. Leaving out any detail would only be cheating yourself.

**SlimmerMe** · 03-01-2011, 11:42 AM

Originally Posted by Just Do It

SlimmerMe: Thanks so much for welcoming me here and being so nice. I'm so relieved to have discovered this forum. You guys are amazing!!

You are so welcome! We aim to please fulfilled dreams!

**Just Do It** · 03-01-2011, 11:48 AM

Sorry, what did you want me to do with the photo in that thread? Ask what people think my bf% is? Sorry, I wasn't clear on what the objective was with me posting my picture in that thread...haha. Thanks.

Originally Posted by gbrice75

Sounds good, we'll get started once we know the number. You should also do the pic thread in the members pics section - can't hurt to have others chime in.

I would drop the AAS immediately, I wouldn't do it another day. I will also not be telling you it's ok to start again, because that is years away.

You will definitely want to run PCT, especially since you've been messing with Tren (wtf!!??). Like Base said, you want to make sure you allow the ester to run it's course. I am by no means a PCT expert as i've only run 1 cycle myself. Take Slimmer's advice and start a thread in the PCT section. Hopefully you'll be lucky enough to get Marcus or Swifto to advise you. The main thing is BE HONEST - tell them exactly what you did. Leaving out any detail would only be cheating yourself.

**Just Do It** · 03-01-2011, 11:50 AM

Sorry, what did you want me to do with the photo in that thread? Ask what people think my bf% is? Sorry, I wasn't clear on what the objective was with me posting my picture in that thread...haha. Thanks.

Originally Posted by Just Do It

Sorry, what did you want me to do with the photo in that thread? Ask what people think my bf% is? Sorry, I wasn't clear on what the objective was with me posting my picture in that thread...haha. Thanks.

**SlimmerMe** · 03-01-2011, 11:56 AM

Post your photo in the "Members Pictures" forum and ask to estimate your BF......to get opinions.
----------------
and start another thread in the "PCT" Post Cycle Therapy Forum and tell them EVERYTHING you have been taking and for how long and that you have been recommended to stop gear by the members in the diet forum.... and need PCT help.

**Just Do It** · 03-01-2011, 02:50 PM

SlimmerMe: I posted on the PCT forum to see what I should do. Thanks for letting me know to do that.

Originally Posted by SlimmerMe

Post your photo in the "Members Pictures" forum and ask to estimate your BF......to get opinions.
----------------
and start another thread in the "PCT" Post Cycle Therapy Forum and tell them EVERYTHING you have been taking and for how long and that you have been recommended to stop gear by the members in the diet forum.... and need PCT help.

**Just Do It** · 03-03-2011, 10:14 PM

gbrice: Hey, how's it going? Just an update. I'm officially of the the roids and I'm not on the PCT. I purchased a bodyfat caliper, but I tried measuring but I don't get how to get the actual reading. Based on the reading and my age, my bodyfat is at 8%....but I know that is totally wrong! lol. Would you be able to help me with it?

Thanks!

I hope you are well.

**Just Do It** · 03-04-2011, 09:52 AM

*bump*

**gbrice75** · 03-04-2011, 12:15 PM

Originally Posted by Just Do It

gbrice: Hey, how's it going? Just an update. I'm officially of the the roids and I'm not on the PCT. I purchased a bodyfat caliper, but I tried measuring but I don't get how to get the actual reading. Based on the reading and my age, my bodyfat is at 8%....but I know that is totally wrong! lol. Would you be able to help me with it?

Thanks!

I hope you are well.

Congrats on getting off! Why no PCT? Are you just waiting on the ester(s) to leave your system before you start? Did the boys in the PCT section sort you out? If so, what PCT will you be running?

I am by no means an expert with bodyfat calipers; I can't even use them properly myself! Fireguy would be much more capable of helping you. He has a thread on here that is very informative and steps you right through the process. Perhaps you should PM him (you gotta get 50 posts first, go to the lounge and post whore a bit) for the link to his write-up.

**Just Do It** · 03-04-2011, 12:18 PM

Hi gbrice:

Thanks for getting back to me. Thought u ditched me! haha

Well, no one has really gotten back to me on the PCT. So I have decided to go with Armidex. I was told it would clean my system out in about 4-6 weeks.

I'm going to get my bf% measured next week, where I will also be learning how to read it myself in the future.

Do you need my actual bf% before u can help with me a diet, routine, etc?

Originally Posted by gbrice75

Congrats on getting off! Why no PCT? Are you just waiting on the ester(s) to leave your system before you start? Did the boys in the PCT section sort you out? If so, what PCT will you be running?

I am by no means an expert with bodyfat calipers; I can't even use them properly myself! Fireguy would be much more capable of helping you. He has a thread on here that is very informative and steps you right through the process. Perhaps you should PM him (you gotta get 50 posts first, go to the lounge and post whore a bit) for the link to his write-up.

**gbrice75** · 03-04-2011, 12:26 PM

Originally Posted by Just Do It

Hi gbrice:

Thanks for getting back to me. Thought u ditched me! haha

Well, no one has really gotten back to me on the PCT. So I have decided to go with Armidex. I was told it would clean my system out in about 4-6 weeks.

I'm going to get my bf% measured next week, where I will also be learning how to read it myself in the future.

Do you need my actual bf% before u can help with me a diet, routine, etc?

I'm no authority on AAS or PCT, so I don't want to steer you the wrong way. If you didn't get an answer in the PCT section, post another thread in the AAS section itself. You'll be sure to get answers there.

Arimidex is not a compound that will restore natural test production, it is an Aromotase Inhibitor, meaning it stops the production of estrogen. It has nothing to do with 'kickstarting' natural test production.

I would assume the guys would put you on a more standard PCT involving clomid and nolvadex , but again you didn't run a full cycle so I don't want to recommend a full standard PCT if you don't need it.

Post in the AAS section ASAP.

Yes, I need your BF% to figure out some numbers. GL Brotha

**Just Do It** · 03-04-2011, 12:41 PM

gbrice: Isn't it the other way around? Doesn't Aromotase stop the production of estrogen? Doesn't Armidex kickstart your body's natural production of test and fixes your system?

**gbrice75** · 03-04-2011, 12:49 PM

Originally Posted by Just Do It

gbrice: Isn't it the other way around? Doesn't Aromotase stop the production of estrogen? Doesn't Armidex kickstart your body's natural production of test and fixes your system?

Aromatase is an enzyme responsible for part of the process of the synthesis of estrogen. Aromatase Inhibitors (AI's) such as Arimidex halt the production of estrogen. No, Arimidex does not kick start test production, it simply stops the production of estrogen - typically used ON cycle to avoid gyno, and other estrogen related sited.

Get over to the AAS section now. You are going to seriously fvck yourself up.

**Just Do It** · 03-04-2011, 01:17 PM

Ok, over there right now.

Originally Posted by gbrice75

Aromatase is an enzyme responsible for part of the process of the synthesis of estrogen. Aromatase Inhibitors (AI's) such as Arimidex halt the production of estrogen. No, Arimidex does not kick start test production, it simply stops the production of estrogen - typically used ON cycle to avoid gyno, and other estrogen related sited.

Get over to the AAS section now. You are going to seriously fvck yourself up.

**SlimmerMe** · 03-04-2011, 01:21 PM

JustdoIt.. Gotta be proactive with something as important as PCT....just keep bumping ....

**Just Do It** · 03-11-2011, 05:13 PM

gbrice75: Ok, I got my exact bodyfat % measured today. My bodyfat is at 24%.

I start my PCT on Tues. So I'm ready to get started on transforming my body (the natural way)

With your help and guidance, I know I can get there.

Let me know

Thanks.

**Just Do It** · 03-12-2011, 10:37 AM

Bump

**SlimmerMe** · 03-12-2011, 07:22 PM

Originally Posted by Just Do It

gbrice75: Ok, I got my exact bodyfat % measured today. My bodyfat is at 24%.

I start my PCT on Tues. So I'm ready to get started on transforming my body (the natural way)

With your help and guidance, I know I can get there.

Let me know

Thanks.

glad you got your PCT lined up. Gbrice will certainly help take you to where you want to go~

**gettingthere** · 03-13-2011, 12:36 PM

Once you get this PCT sorted please make sure you read and read and read the stickys in this section, iv learnt from past experiences that people will eventually start to get inpatient with you if you dont make the effort on learning, watch the videos and set your goal...and stick to that goal.

Cutting looks like your best option, if you cut you will look in good shape, not scrawny as you say because you have shaped while losing the body fat

**Just Do It** · 03-13-2011, 12:46 PM

Absoutely! I got my PCT sorted out already and I start on Tues. Ever since I've been here, all I have been doing is reading reading reading and educating myself.

Once I have a diet plan and workout I'm a very determined and strict with myself, so sticking with it is not an issue for me.

Thanks for the message btw!

**gettingthere** · 03-13-2011, 01:00 PM

No problem, everyone here is very supportive and helpful!! best of luck il be keeping an eye out

**Just Do It** · 03-15-2011, 08:01 PM

Hi you guys. So I'm in the process of creating a diet for myself. Currently my BF is at about 24%, but I would like to get it down to between 10-12%, so I can then have a blank canvass to work with and build a new physique of lean and defined muscle mass.

How many calories a day should I be eating a day? To lose all of that BF?

Thanks everyone, your suggestions would be very much appreciated.

**Just Do It** · 03-25-2011, 09:23 AM

New Diet Plan To Cut BF % from 24% to 10%
(Pro/Carb/Fat/Sat Fat/Cal)

Meal 1: 9am
300ml Egg Whites (30.9/2/0.6/0/147)
1 Whole Egg (6.3/0.4/5/1.5/74)
1 cup Cooked Oatmeal (6.1/25.3/2.3/0.4/147)
Total: 43.3/27.7/7.9/1.9/368

Meal 2: 11:30am
6 oz Chicken Breast (39.1/0/2/0.6/186)
½ Cup Cooked Oatmeal (3/12.6/1.2/0.2/74)
Total: 42.1/12.6/3.2/0.8/260

Meal 3: 2:30pm
6 oz Chicken Breast (39.1/0/2/0.6/186)
2 Cup Broccoli (7.4/22.5/1.2/0.2/109)
1 tablespoon Extra Virgin Olive Oil (0/0/14/2/120)
Total: 46.5/22.5/3.2/0.8/415

Meal 4: 4:45pm
1 Tuna Can (42/0/5/1/220)
1 Cup Brown Rice (5/44.9/1.8/0.4/216)
Total: 47/44.9/6.8/1.4/436

Workout 5:30pm – 3-4 days a week

Cardio - I still need an effective workout plan to lose the bf and gain lean muscle.

Meal 5: 7:00pm (PWO)
1 & ½ Scoop Hydrowhey + water (45/3/1.5/0.75/210)
½ Cup Oat with Shake (5/27/3/0.5/150)
Total: 50/30/4.5/0.8/360

Meal 6: 9:30pm
6 oz Chicken Breast (39.1/0/2/0.6/186)
2 Cup Broccoli (7.4/22.5/1.2/0.2/109)
1 tablespoon Extra Virgin Olive Oil (0/0/14/2/120)
Total: 46.5/22.5/17.2/2.8/415

Meal 7: Midnight
1 Cup Cottage Cheese (28/17.5/9.8/5.7/269)
Total: 28/17.5/9.8/5.7/269

Total Macros:
Protein: 303.4
Carb: 177.7
Fat: 52.6
Sat Fat: 14.2
Total Calories: 2523

Any ideas on how to get the calorie count to 2000?

Thanks!

**Just Do It** · 03-26-2011, 01:44 PM

Bump

**gbrice75** · 03-26-2011, 02:28 PM

bold

Originally Posted by Just Do It

New Diet Plan To Cut BF % from 24% to 10%
(Pro/Carb/Fat/Sat Fat/Cal)

Meal 1: 9am
300ml Egg Whites (30.9/2/0.6/0/147)
1 Whole Egg (6.3/0.4/5/1.5/74)
1 cup Cooked Oatmeal (6.1/25.3/2.3/0.4/147)
Total: 43.3/27.7/7.9/1.9/368

Meal 2: 11:30am
6 oz Chicken Breast (39.1/0/2/0.6/186)
½ Cup Cooked Oatmeal (3/12.6/1.2/0.2/74)
Total: 42.1/12.6/3.2/0.8/260

Drop oats here, add veggies and a small amount of fat (talking 1tsp). That will bring carbs and calories down a bit. DRop chicken to 5oz - will also help bring calories down a tad, and protein is high anyway

Meal 3: 2:30pm
6 oz Chicken Breast (39.1/0/2/0.6/186)
2 Cup Broccoli (7.4/22.5/1.2/0.2/109)
1 tablespoon Extra Virgin Olive Oil (0/0/14/2/120)
Total: 46.5/22.5/3.2/0.8/415

Nice meal. Make chicken 5oz

Meal 4: 4:45pm
1 Tuna Can (42/0/5/1/220)
1 Cup Brown Rice (5/44.9/1.8/0.4/216)
Total: 47/44.9/6.8/1.4/436

Great meal, leave it as is

Workout 5:30pm – 3-4 days a week

Cardio - I still need an effective workout plan to lose the bf and gain lean muscle.

Meal 5: 7:00pm (PWO)
1 & ½ Scoop Hydrowhey + water (45/3/1.5/0.75/210)
½ Cup Oat with Shake (5/27/3/0.5/150)
Total: 50/30/4.5/0.8/360

Good!

Meal 6: 9:30pm
6 oz Chicken Breast (39.1/0/2/0.6/186)
2 Cup Broccoli (7.4/22.5/1.2/0.2/109)
1 tablespoon Extra Virgin Olive Oil (0/0/14/2/120)
Total: 46.5/22.5/17.2/2.8/415

Make it 5oz

Meal 7: Midnight
1 Cup Cottage Cheese (28/17.5/9.8/5.7/269)
Total: 28/17.5/9.8/5.7/269

Why are the carbs so high? What kind of cottage cheese is this?

Total Macros:
Protein: 303.4
Carb: 177.7
Fat: 52.6
Sat Fat: 14.2
Total Calories: 2523

Any ideas on how to get the calorie count to 2000?

The changes I made in bold will bring it down a bit, but probably not to 2000. If you wind up at around 2200, do more cardio because your diet is looking really nice at the moment! =)

Thanks!

**Just Do It** · 03-29-2011, 11:33 AM

GB: Here is my revised diet with your changes, what do you think now?

Mark’s New Diet Plan To Cut BF % from 24% to 10%
(Pro/Carb/Fat/Sat Fat/Cal)

Meal 1: 9am
300ml Egg Whites (30.9/2/0.6/0/147)
1 Whole Egg (6.3/0.4/5/1.5/74)
1 cup Cooked Oatmeal (6.1/25.3/2.3/0.4/147)
Total: 43.6/27.7/7.9/1.9/368

Meal 2: 11:30am
5 oz Chicken Breast (21/0/4/1/120)
2 Cup Steamed Broccoli (2/6/2/0/38)
1 teaspoon Extra Virgin Olive Oil (0/0/5/2/40)
Total: 23/6/11/3/198

Meal 3: 2:30pm
5 oz Chicken Breast (21/0/4/1/120)
2 Cup Steamed Broccoli (2/6/2/0/38)
1 tablespoon Extra Virgin Olive Oil (0/0/14/6/120)
Total: 23/6/20/7 /278

Meal 4: 4:45pm
1 Tuna Can (42/0/5/1/220)
1 Cup Brown Rice (5/44.9/1.8/0.4/216)
Total: 47/44.9/6.8/1.4/436

Workout 5:30pm – 3-4 days a week

Cardio - I still need an effective workout plan to lose the bf and gain lean muscle.

Meal 5: 7:00pm (PWO)
1 & ½ Scoop Hydrowhey + water (45/3/1.5/0.75/210)
½ Cup Oat with Shake (5/27/3/0.5/150)
Total: 50/30/4.5/0.8/360

Meal 6: 9:30pm
5 oz Chicken Breast (21/0/4/1/120)
2 Cup Steamed Broccoli (2/6/2/0/38)
1 tablespoon Extra Virgin Olive Oil (0/0/14/6/120)
Total: 23/6/20/7 /278

Meal 7: Midnight
1 Cup 1% Cottage Cheese (28/6/2/1/163)
Total: 28/6/2/1/163

Total Macros:
Protein: 237.60
Carb: 91
Fat: 72.2
Sat Fat: 22.1
Total Calories: 2081

Thanks again, I hope this diet plan is tight now.

Mark

**cmdace18** · 03-29-2011, 11:57 AM

Originally Posted by Just Do It

GB: Here is my revised diet with your changes, what do you think now?

Mark’s New Diet Plan To Cut BF % from 24% to 10%
(Pro/Carb/Fat/Sat Fat/Cal)

Meal 1: 9am
300ml Egg Whites (30.9/2/0.6/0/147)
1 Whole Egg (6.3/0.4/5/1.5/74)
1 cup Cooked Oatmeal (6.1/25.3/2.3/0.4/147)
Total: 43.6/27.7/7.9/1.9/368

Meal 2: 11:30am
5 oz Chicken Breast (21/0/4/1/120)
2 Cup Steamed Broccoli (2/6/2/0/38)
1 teaspoon Extra Virgin Olive Oil (0/0/5/2/40)
Total: 23/6/11/3/198

Meal 3: 2:30pm
5 oz Chicken Breast (21/0/4/1/120)
2 Cup Steamed Broccoli (2/6/2/0/38)
1 tablespoon Extra Virgin Olive Oil (0/0/14/6/120)
Total: 23/6/20/7 /278

Meal 4: 4:45pm
1 Tuna Can (42/0/5/1/220)
1 Cup Brown Rice (5/44.9/1.8/0.4/216)
Total: 47/44.9/6.8/1.4/436

Workout 5:30pm – 3-4 days a week

Cardio - I still need an effective workout plan to lose the bf and gain lean muscle.

Meal 5: 7:00pm (PWO)
1 & ½ Scoop Hydrowhey + water (45/3/1.5/0.75/210)
½ Cup Oat with Shake (5/27/3/0.5/150)
Total: 50/30/4.5/0.8/360

Meal 6: 9:30pm
5 oz Chicken Breast (21/0/4/1/120)
2 Cup Steamed Broccoli (2/6/2/0/38)
1 tablespoon Extra Virgin Olive Oil (0/0/14/6/120)
Total: 23/6/20/7 /278

Meal 7: Midnight
1 Cup 1% Cottage Cheese (28/6/2/1/163)
Total: 28/6/2/1/163

Total Macros:
Protein: 237.60
Carb: 91
Fat: 72.2
Sat Fat: 22.1
Total Calories: 2081

Thanks again, I hope this diet plan is tight now.

Mark

you need to recalculate - your carb total is added up wrong.

**Just Do It** · 03-29-2011, 01:45 PM

Thanks for noticing that!

OK GB: Here is my revised diet with your changes, what do you think now?

Mark’s New Diet Plan To Cut BF % from 24% to 10%
(Pro/Carb/Fat/Sat Fat/Cal)

Meal 1: 9am
300ml Egg Whites (30.9/2/0.6/0/147)
1 Whole Egg (6.3/0.4/5/1.5/74)
1 cup Cooked Oatmeal (6.1/25.3/2.3/0.4/147)
Total: 43.6/27.7/7.9/1.9/368

Meal 2: 11:30am
5 oz Chicken Breast (21/0/4/1/120)
2 Cup Steamed Broccoli (2/6/2/0/38)
1 teaspoon Extra Virgin Olive Oil (0/0/5/2/40)
Total: 23/6/11/3/198

Meal 3: 2:30pm
5 oz Chicken Breast (21/0/4/1/120)
2 Cup Steamed Broccoli (2/6/2/0/38)
1 tablespoon Extra Virgin Olive Oil (0/0/14/6/120)
Total: 23/6/20/7 /278

Meal 4: 4:45pm
1 Tuna Can (42/0/5/1/220)
1 Cup Brown Rice (5/44.9/1.8/0.4/216)
Total: 47/44.9/6.8/1.4/436

Workout 5:30pm – 3-4 days a week

Cardio - I still need an effective workout plan to lose the bf and gain lean muscle.

Meal 5: 7:00pm (PWO)
1 & ½ Scoop Hydrowhey + water (45/3/1.5/0.75/210)
½ Cup Oat with Shake (5/27/3/0.5/150)
Total: 50/30/4.5/0.8/360

Meal 6: 9:30pm
5 oz Chicken Breast (21/0/4/1/120)
2 Cup Steamed Broccoli (2/6/2/0/38)
1 tablespoon Extra Virgin Olive Oil (0/0/14/6/120)
Total: 23/6/20/7 /278

Meal 7: Midnight
1 Cup 1% Cottage Cheese (28/6/2/1/163)
Total: 28/6/2/1/163

Total Macros:
Protein: 237.60
Carb: 126.6
Fat: 72.2
Sat Fat: 22.1
Total Calories: 2081

Thanks again, I hope this diet plan is tight now.

Mark