My ****LOG**** finally! *405* need your help and advice!!!!

[Detlions]

ok first of all alot might say he a fat *ss. maybe so? please take account thay I am 5'71/2 and weigh 212LBS. I feel pretty good about myself. if you thought I was over weight now, I have taken off 42Lbs the last year, I realize most of you guys are in dam good shape and I want to look like most of you (405). we all have to start somewhere!

I have been following my diet faithfully.

600am cup of oats & 6 eggwhites
900am banana and whey shake
1200pm 10oz chicken breast with cup of broccoli
300pm whey shake and 1/2 almonds
600pm 12oz chicken breast with a bowl of baby spinach (no dressing)
800pm whey shake and couple of rice cakes.

P-270gr
C-120gr
F-60gr
CAL-2400

I go to the gym 4 times per week.
I usually go around 10pm (with my schedule its the only time) my diet time obviously changes with times above on workout days.
hr of lifing weights
45 mins cardio

7 days a week before bed I do 300 sit ups and 200 pushups.

I am on my 4 week of test e. (I should have waited...I know I know. I have already started might aswell finish my 10 weeks) clomis-nolvadex to follow cycle.

I got some pics.
please any comments to help me out I would appreciate (stem&405)

my goal is to cut down fat (cut up) for JULY 1st. if I can look 1/2 as good as 405 by JULY I would be happy.

thx guys
Cheers!

[Back In Black]

Well you didn't name in the thread title so screw you!(jk)

To be honest you are gonna need to lose another 40lbs plus to get anywhere near 405. Not saying that's impossible by July 1st but......

Your cals are too high with your stats. Your bf is high 20's I reckon. I think you should be looking around the 2000 cal mark. Fat at 50g and carbs at 100g. That gives you about 300g of protein.

Rework a diet incl macro's please.

You do look thick in the traps but you are nowhere near being ready to cycle with your bf as high as it is, sorry!

[Back In Black]

Oh, and stop doing your situps and pushups!

[Detlions]

depressing

[Detlions]

you just popped my bubble lol..I know I need a good taste of reality. its gonna take hard work no doubt. if you have time what changes should I insert in the diet.
oh and were you joking about the sit ups and pushups????

thanks for the reply I muchly appreciate it!!!

Well you didn't name in the thread title so screw you!(jk)

To be honest you are gonna need to lose another 40lbs plus to get anywhere near 405. Not saying that's impossible by July 1st but......

Your cals are too high with your stats. Your bf is high 20's I reckon. I think you should be looking around the 2000 cal mark. Fat at 50g and carbs at 100g. That gives you about 300g of protein.

Rework a diet incl macro's please.

You do look thick in the traps but you are nowhere near being ready to cycle with your bf as high as it is, sorry!

[gbrice75]

You called out 405 so i'm gonna leave this one alone... just wanted to stop by and wish you good luck, i'll be following and expect to see big changes!

[Back In Black]

Is ther no real pre or post workout meal? List your diet on workout day.

No joke about the situps and pressups. They'll cause overtraining at best and postural problems and injuries at worst!

[RaginCajun]

depressing

i guess so, you have on a detroit lions shirt on!


you did yourself a favor by making a thread, you will not regret it if you stick to it. these people will get you straight but it is up to you to do it!

[bikeral]

There are many very knowledgeable vets here that could help you. Asking for exclusive help from one or two members will limit the help you get. Just my .02.
Definitively you have a way to go but you can do it dude. I started 2 years ago and I am down 70lbs just have to keep at it. Starting this log will be a big help and motivator for you. Getting diet tuned in 100% is key. I could have made my goals a year ago if I knew how to diet. Anyway, good luck. If you 100% commit by July you will be way leaner than now.

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

[QUOTE=Detlions;5964501]ok first of all alot might say he a fat *ss. maybe so? please take account thay I am 5'71/2 and weigh 212LBS. I feel pretty good about myself. if you thought I was over weight now, I have taken off 42Lbs the last year, I realize most of you guys are in dam good shape and I want to look like most of you (405). we all have to start somewhere!

I have been following my diet faithfully.

600am cup of oats & 6 eggwhites
900am banana and whey shake
1200pm 10oz chicken breast with cup of broccoli
300pm whey shake and 1/2 almonds
600pm 12oz chicken breast with a bowl of baby spinach (no dressing)
800pm whey shake and couple of rice cakes.

P-270gr x 4 = 1080cals
C-120gr x 4 = 480cals
F-60gr x 9 = 540cals
CAL-2400 totals 2100cals??

where does the other 300cals come from?

[Detlions]

From my coffees
Sorry forgot to mention I cannot function with 2-3 cups per day. I use skim milk and Splenda, I treat myself with a timmies ( Tim hortons coffee) with has cream in it.

Please all replys are def welcome. I called out stem and 405 is because I have been following them. GBrice75 your input would ppreciated aswell

[Back In Black]

Drop the coffee or take it with a splash!

[Detlions]

[Sam diet but I have a couple rice cakes and whey shake before after workout minus rice cake.
Then I begin with meal 5.

One thing stem.
I only get 4-5 hours a sleep per day. Not good




QUOTE=SteM;5964573]Is ther no real pre or post workout meal? List your diet on workout day.

No joke about the situps and pressups. They'll cause overtraining at best and postural problems and injuries at worst![/QUOTE]

[Detlions]

Hey stem

If i get down to 1400-1600 CAL per day but sure to have 300gr protein and keep my carbs for per workout and morning meal would that be better?

[Detlions]

Splash??

Drop the coffee or take it with a splash!

[Back In Black]

Those cals will be too low you'll burn off muscle. Take advantage of your gear and stay at my recommendations. And sleep more!

A splash a dash whatever. Black coffee with a little milk. Or no milk if you can handle it, too much sugar for cutting!

[Detlions]

Ok sounds good thanks stem.
I am going to take weekly pics to keep motivated.

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

^^ dude use sugar free creamer man.. I drink coffee too.. I use stevia/truvia and sugar free french vanilla creamer..

Btw i started at 5'9" 213lbs 22%bf and ran:

2150cals
300g pro
100g carb
55g fat

Which is about wat stem suggested and wat i suggest as well..

1400-1600cals per day is a bad idea..

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

^^ dude use sugar free creamer man.. I drink coffee too.. I use stevia/truvia and sugar free french vanilla creamer..

Btw i started at 5'9" 213lbs 22%bf and ran:

2150cals
300g pro
100g carb
55g fat

Which is about wat stem suggested and wat i suggest as well..

1400-1600cals per day is a bad idea..

[Detlions]

Hey hey, lions made the post season might I remind you. Stafford and megatron is changing the culture in Motown

QUOTE=00ragincajun00;5964581]i guess so, you have on a detroit lions shirt on!


you did yourself a favor by making a thread, you will not regret it if you stick to it. these people will get you straight but it is up to you to do it![/QUOTE]

[Detlions]

Ok going to sit down and revamp my diet.
I will post after the gym tonight. By the way I started that HIIT in my cardio routine, it's a little rough on the body when you wake up the next day, but it kept my BPM up in the 150 range, after 30 minutes was little embarrassing at the gym, it looked like someone threw a pail of water over me.

Love it though

[Detlions]

Thanks man!

Any advice my way I would appreciate.
Reason I look up to 405 is because he started out pretty close to my stats, height/weight, he showed i could actually potentially look like him with diet and hard work

Again ALL advice, comments are much lay appreciated

I feel there's is no slacking now. Time to get serious!

Will update often

You called out 405 so i'm gonna leave this one alone... just wanted to stop by and wish you good luck, i'll be following and expect to see big changes!

[Detlions]

One last thing before I take off
How much water should I be drinking?
Right now I average between 4-6 liters per day.

[Detlions]

Just got back from the gym. Time for bed back up at 5am for 12 hrs at work

Side note
Right now I am lifting max weight 6-8 reps 4 sets.
Should I be lifting lighter with more reps?

Ok time for ZZZZZZZzzzzzzzzzz

Will be back

[Detlions]

No pics yet gonna save them for another 2 weeks.
I am down to 207lbs
I have managed to get to the gym 5 times per week the last 2 weeks, thanks to a great wife. I am going to go to 4 times and have a rest day between my 48 hour work week. And I like to send some time with my kids, sometimes I feel selfish, but I try to get to the gym after 10pm in which they wil be in bed. Thank god for 24hr gym.
It's only been close to a month on the gear and diet, but I am feeling great and getting strong, pics will follow in 2 weeks and appear much different

[t-gunz]

great attitude mate.

if u can do a transformation like 405 ill be ****ing impressed.

best of luck brother

[RaginCajun]

No pics yet gonna save them for another 2 weeks.
I am down to 207lbs
I have managed to get to the gym 5 times per week the last 2 weeks, thanks to a great wife. I am going to go to 4 times and have a rest day between my 48 hour work week. And I like to send some time with my kids, sometimes I feel selfish, but I try to get to the gym after 10pm in which they wil be in bed. Thank god for 24hr gym.
It's only been close to a month on the gear and diet, but I am feeling great and getting strong, pics will follow in 2 weeks and appear much different

glad to hear the positive things! maybe try getting to bed earlier and getting up earlier to hit some cardio, is it doable? i know some who do cardio on their lunch break! keep up the hard work and keep the diet clean and you will be go to go my man!

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

glad to hear of ur progress det.. keep it up man!

[Detlions]

I have been doing pretty good I think I may have to change up my diet up a little?
I do not know if its just the test kicking in or not but I have gained about 8 lbs in 1 week?
I started at 214 went down to 207 (4weeks) and in 1 week I am at 217??? WTF?
currently my macros are the following 2170/P330/C167/F72
my revised macros 1985/P275/147/49 going to try this for a week and see how it goes?
the last thing I need is more weight for crist sake.
here is a c&P of my revised diet, let me know guys.


BREAD,MULTI/WHL GRAIN 1 1⁄2 slice
EGG,WHITE,RAW 1⁄2 cup
EGG,WHOLE,RAW 1 Large
CEREALS MULTIGRAIN OATS,DRY 1⁄2 cup
WHEY PROTEIN SHAKE 1 SCOOP



Meal 2
BROCCOLI,RAW 5⁄8 cup
OIL,OLIVE 1⁄2 tbsp
CHICKEN BREAST,NO SKIN,RAW 5 oz
RICE,BROWN,MEDIUM-GRAIN,RAW 1⁄4 cup
WHEY PROTEIN 1 SCOOP

Meal 3 (Lunch) ALMONDS 1⁄8 cup
APPLES,RAW,WITH SKIN 1⁄4 cup
CHEESE,COTTAGE,LOWFAT,1% 1⁄2 cup
SALAD DRSNG, MIRACLE WHIP 1⁄2 tbsp
TURKEY BREAST MEAT 2 slice
BREAD,PITA,WHOLE-WHEAT 1⁄2 pita

Meal 4 (Snack)
RICE,BROWN,MEDIUM-GRAIN,RAW 1⁄8 cup
TURKEY BREAST,MEAT ONLY,RAW 4 oz
CARROTS,RAW 1⁄4 cup
OIL,OLIVE 1⁄2 tbsp


Meal 5 (Dinner)
OIL,OLIVE 1⁄2 tbsp
ASPARAGUS,RAW 5 spear
SWEET POTATO,RAW 1⁄2 potato
CHICKEN BREAST,NO SKIN,RAW 5 oz



Meal 6 (Snack) CHEESE,COTTAGE,LOWFAT,1% 1⁄4 cup
BEEF,GROUND, 5% FAT,RAW 3⁄8 lb
PROTEIN SHAKE CASEIN BLEND 1 SCOOP

[Detlions]

Bump

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

i have been doing pretty good i think i may have to change up my diet up a little?
I do not know if its just the test kicking in or not but i have gained about 8 lbs in 1 week?
I started at 214 went down to 207 (4weeks) and in 1 week i am at 217??? Wtf?
Currently my macros are the following 2170/p330/c167/f72 = 2636cals not 2170.. Ur math is wrong..
my revised macros 1985/p275/147/49 =2129cals going to try this for a week and see how it goes?
The last thing i need is more weight for crist sake.
Here is a c&p of my revised diet, let me know guys.


Bread,multi/whl grain 1 1⁄2 slice replace with oats, brn rice, sweet pot
egg,white,raw 1⁄2 cup
egg,whole,raw 1 large
cereals multigrain oats,dry 1⁄2 cup whats this?
whey protein shake 1 scoop



meal 2
broccoli,raw 5⁄8 cup
oil,olive 1⁄2 tbsp
chicken breast,no skin,raw 5 oz
rice,brown,medium-grain,raw 1⁄4 cup
whey protein 1 scoop

meal 3 (lunch) almonds 1⁄8 cup
apples,raw,with skin 1⁄4 cup drop this
cheese,cottage,lowfat,1% 1⁄2 cup
salad drsng, miracle whip 1⁄2 tbsp drop this
turkey breast meat 2 slice if sandwich meat cold cuts u need to replace
bread,pita,whole-wheat 1⁄2 pita drop add oats, brn rice , sweet pot

meal 4 (snack)
rice,brown,medium-grain,raw 1⁄8 cup
turkey breast,meat only,raw 4 oz
carrots,raw 1⁄4 cup drop
oil,olive 1⁄2 tbsp


meal 5 (dinner)
oil,olive 1⁄2 tbsp
asparagus,raw 5 spear
sweet potato,raw 1⁄2 potato 1/2 potato? How many grams or oz? Weigh it..
chicken breast,no skin,raw 5 oz



meal 6 (snack) cheese,cottage,lowfat,1% 1⁄4 cup
beef,ground, 5% fat,raw 3⁄8 lb
protein shake casein blend 1 scoop

bold above

[Detlions]

Shit yur right,

So do u think I should stick around 2000 cals?
I am going to try and do more cardio. 3 days a week X2 45 mins each session.

[Detlions]

Last couple of days been in depressed mode.
I am lucky to get 3-4 protein shakes into me "that is all no real food" per day
Still go to the gym and half ass work outs. I have stopped the gear, and plan pct in 1 week, 2 weeks from last pin.
I am at 227 lbs. (15 lbs in 4 weeks) the last 3 days I have drank 6 litres per day to get rid of what I hope is water weight?
I know I shouldn't but I am going down to 1500 cals or less per day for a week.
I swore to myself I wouldn't get back to 260 lbs.
1 question, I heard stress can lead to weight gain? There is a lot of crap going on in my life the last few months?
You see my old man was in bad health, he died 3 months ago (heart attacks, stroke and liver cancer) he told me on his death bed to get healthy lose the weight and eat better. I promised I would and a promise I will keep.
Can too much protein screw with some body's system?.

[Lunk1]

Bro look! I got up to 280 at one point. I have been lifting decent for about 5 years or so. I am now down to 238-240 and have plans to hit 225 at 15% BF. I have over the years taken anywhere from a month to 3 months off from the gym and then I come crawling back asking for forgiveness for my absents. I have learned that even when starting back up and doing so with intensity that it can take 6-8 weeks before there is a noticable change. Then all of the sudden "POW" there it is you are 20 lbs lighter..dropped 2 pants size and gotten strong as a bull. It's not a race...it's a marathon! My advice (and take it with a grain a BROWN rice lol). Crank up the ipod, put in the time and be patient! Every day I walk in the gym I say " I hope it's a good gym day" then I remind myself...it's only as good as I make it! Not to be an ass but stop making excuses, feeling sorry for yourself, looking for the easy way out and just put in the work. The rest will happen!!!!!!!!!!!!!!!!!!

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

Last couple of days been in depressed mode.
I am lucky to get 3-4 protein shakes into me "that is all no real food" per day
Still go to the gym and half ass work outs. I have stopped the gear, and plan pct in 1 week, 2 weeks from last pin.
I am at 227 lbs. (15 lbs in 4 weeks) the last 3 days I have drank 6 litres per day to get rid of what I hope is water weight?
I know I shouldn't but I am going down to 1500 cals or less per day for a week.
I swore to myself I wouldn't get back to 260 lbs.
1 question, I heard stress can lead to weight gain? There is a lot of crap going on in my life the last few months?
You see my old man was in bad health, he died 3 months ago (heart attacks, stroke and liver cancer) he told me on his death bed to get healthy lose the weight and eat better. I promised I would and a promise I will keep.
Can too much protein screw with some body's system?.

1500 cals is a bad idea IMO.. also doing it for one week isnt gonna have much effect on fatloss but it could have a negative effect on preserving muscle..

im trying to remember.. ur on a cycle rite now? how long u been on and how long to go for completion?

[Back In Black]

Mate I'm sad that you are sad and have had a rough few months.

I am glad that you stopped your cycle. Do your PCT and get a natural diuretic from your pharmacy and take as directed.

Keep your cals and macro's EXACTLY as they are. Drop them and you will lower your muscle mass and your metabolism. That means you will increase you fat stores and be less happy.

Stuck with the plan, hit the gym and make your Dad proud of you dude!

[Lunk1]

^^^^^^^^^^yup

[Detlions]

Thanks guys,
Feeling much better, back on the diet yesterday starting pct in 4 days. Should it take AI while on pct?
Dropped 4 pounds so I am guessing it's a lot of water weight I have put on.
I still have my goal in place for July 1st. But I have changed my goal slightly. As much as I would like to be at 405's goal. My goal is to be 185lbs 20-30 lbs in 2-1/2 months. I am going to have small goals to work up to my main goal 175 ripped. My Christmas gift to myself is to see myself in the mirror and see 405

Will update weekly
Again thanks for all the support guys I appreciate so much!!!!!

Stuck with the plan, hit the gym and make your Dad proud of you dude![/QUOTE]

[Back In Black]

Good news mate pleased you are back.

Just grab an OTC diuretic no need for an AI.

Shuddering at the thought of you wanting to see 405 in the mirror at Christmas!

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

Hey man i got depressed thru my diet too.. Worried if id be able to lose all the fat.. Sometimes i wanted to quit cuz it just seemd like too much fat to lose and that itd never completely go away.. Im glad now i didnt give up then.. I suggest u do the same.. It will happen if u stick to it long enuff!

I agree with SteM ur gift will be to see urself in the mirror @10-12%bf!