On a mission

[casper514]

hi here are my stats .. im 26 yr old, weight 213, height5,8.. shoe size 9 (lol)

ive posted sum threads here before and got sum great results and sum good help all thnx to this forum ,
i have dune multiple cycles and moastly none of them were done right (pct ) i am not planning on running a cycle right away cuz i havent been training at all, i had a couple setbacks pretty serius shit wich is not important here ...
so for now my goal is to go down to 165 170 ,, lean down and then i will go back up around 185 maxxxx 190 with muscle mass i will hit the gym 4 tymes a week for now ima go on a low carb high protein diet i kno its gona b hard on the scale to see the results but ive done it before .. the food (diet ) i really cant stand it even more noe dat im trying to stop smokin KUSH i go on depression rage n all that, ive been away for a while i need redirection what am i missing what should i look for to succeed i neeed helllpp...
this is my poor diet
8 am;5 egg whites 1 hole egg scrambled, with a shake with milk,i usualy take the low carbs
11am boxing (weight liftin)
12h30 2 cans tuna with a bit of mayo , and salad oil n vinager
2h30 fruits
5h30 chiken breast or steak brown rice n brocolis
9h30 same as the morning shake with water

[--->>405<<---]

Casper welcome back man.. First i toO was 213lbs and 5'9" 4 months ago at 22%bf... Now im (still 5'9" LOL) and 188lbs @ 11%bf.. So it can be dun bro chek out page 7 of my thread and ull see my startn pic and i think page 27 shows current pics..

What u need to do is get ur bf% measured.. U need it to calculate ur total daily calories And macro split.. My split is 59%pro/18%carb/23%fat. And it is working great !! I suggest u go similar.. I eat 100g carbs/day and 300g protein and 55fat... Works out to about 2150-2200cals/day..

Ur diet def needs work but if it didnt u wouldnt be here Looks like ur not eatn enuff and also eatn some stuff u shoukdnt be...

[--->>405<<---]

hi here are my stats .. im 26 yr old, weight 213, height5,8.. shoe size 9 (lol)

ive posted sum threads here before and got sum great results and sum good help all thnx to this forum ,
i have dune multiple cycles and moastly none of them were done right (pct ) i am not planning on running a cycle right away cuz i havent been training at all, i had a couple setbacks pretty serius shit wich is not important here ...
so for now my goal is to go down to 165 170 ,, lean down and then i will go back up around 185 maxxxx 190 with muscle mass i will hit the gym 4 tymes a week for now ima go on a low carb high protein diet i kno its gona b hard on the scale to see the results but ive done it before .. the food (diet ) i really cant stand it even more noe dat im trying to stop smokin KUSH i go on depression rage n all that, ive been away for a while i need redirection what am i missing what should i look for to succeed i neeed helllpp...
this is my poor diet
8 am;5 egg whites 1 hole egg scrambled, with a shake with milk,i usualy take the low carbs. Drop the shake and milk and add oatmeal here can u eat at 0700 instead of 0800?

Add another protein/carb meal here at 0930(chikn,yam,broccoli)

11am boxing (weight liftin)

12h30 2 cans tuna with a bit of mayo , and salad oil n vinager. Move this meal to 14:30 instead of fruit and have 2scoops whey and oatmeal here

2h30 fruits. Drop

5h30 chiken breast or steak brown rice n brocolis drop rice carbs in meal1,preWO,PWO only

9h30 same as the morning shake with water

21:30 meal if u have a shake have casein ,i prefer 2%cottage cheese, chikn breast, and natural PB here if fat macros allow

This should get u going but we need ur bf% to calculate tdee .. Look at sticky labeled tdee at the top.. Also we need to address CARDIO: i suggest u do it first thing in the am before u eat anything except 10g BCAA.. 45 mins/5-6 days per week..

[casper514]

perfect thnx guys , i will post soon with what i came up with

[casper514]

ok so here what i came up with .ive been dietin for a week now its tuff but not tuffer then me this is my diet now


8:00. 5 egg white 1 hole egg scrabled with 1cup aotmeal
10:30.low carb preotein shake (question water or milk)
12:30. training /boxing
2:00.tuna ,salad. shake 2 scoops and aotmeal if dat fits lol
5:30steak or chicken , brocoli
9:30 cotage cheeze casein shake
havent had much tyme but this what i came up with
..