cutting questions

[Bing17]

hello everyone,
im looking for some adviceabout a cutting cycle that im figuring how to do.

im 21 5'10 199 lbs

ive always been in shape, active in sports, played d2 football as a receiver and this past year i really let my self go do to a new job and working shift work...12 hour shifts starting either at 7am or 7pm
i have recently started working out at a local gym for a couple weeks
i weighed in at the doctors 3/18/13 210ish and went back 10 days after 3/28/13 working out lifting and cardio and taking HD by cellucore and oxy elite i lost 111lbs in 10 days and hopefully keep going but due to my shift work and breaks and stuff its hard to keep my diet right and workout. i work out when i get out of work so either 8:30am or 8:30PM 6 days a week ..i work 4 nights(7pm-7am), three days off then work 3 days (7am-7p) one day off then i got back at 7pm the next day for a consecutive 3 days then have 3 days off then work 4 days in a row then i have 7 days off...u can see how its hard to actually set a schedule. im looking to slim down before beach season (2months) and get some more muscle definition because i have none anymore and im getting man boobs i realize 2 months is impossible but id like to get going in the right path

eating habbits
i try to eat at
630 at work cereal (rasin brand) low fat milk banana
1030 a protein granola bar
1230 1 4-6oz chicken breast in a mixed salad with a little ranch
2:30 a small can of tuna
6 a ham steak

then i dont after work but i would like to add something around 8 if im still awake on nights i usually pass out around 8am

my work consists of

chest
bench 3 sets 10
decline bench 3x10
incline bench 3x10
d.b. flys incline 3x10, flat bench 3x10
dips 3x10 with assit
1 handed cable flys/crossovers 3x10


triceps
3x15 cable pull downs
single arm pull downs 3x10

shoulders
military press 3x10
single hand d.b. rows 3x10
cable rows 3x10

if anyone could guide me to a helpful plan

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

bing welcome man u came to the right place!

whats ur bf%? dont know look at this pic and guesstimate:

[Bing17]

in between 20-30% 5 10 199 40in waist

[Bing17]

i believe i have a 40in waist

[>Good Luck<]

Hey bing! Good start, sounds like the guys here are already on the way to help you.

Sounds like a skimpy diet? You sure your not leaving out any foods? Veggies? Sides like potatoes and breads and pastas? Eating that little would make me wither away. Anyhow, glad to see you here and working it out.

Do some serious cardio. I believe if you burn 3000 Cals a week on cario, you'll drop 1lb weekly in addition to what you may lose from diet and other exercise.

[Bing17]

thank you good luck..im definitely in need of some help

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

[QUOTE=Bing17;6473750]

eating habbits
i try to eat at
630 at work cereal (rasin brand) low fat milk banana horrible meal high in sugar hardly any protein..
1030 a protein granola bar same as the cereal
1230 1 4-6oz chicken breast in a mixed salad with a little ranch not bad.. ranch is questionable but we can get to that
2:30 a small can of tuna no veggie??
6 a ham steak not sure what this is? a big piece of ham?

this diet is pathetic.. not to be mean just wanna cut right to it. it needs to be scrapped and re-done.

read this:
cutting:
http://forums.steroid.com/showthread...g#.UVeE91f2VOE

bulking:
http://forums.steroid.com/showthread...*#.UVeVOVf2VOE

im giving u both cutting and bulking to read because itll give u a better total view of diet and the knowledge will be useful

my work consists of

chest
bench 3 sets 10
decline bench 3x10
incline bench 3x10
d.b. flys incline 3x10, flat bench 3x10
dips 3x10 with assit
1 handed cable flys/crossovers 3x10


triceps
3x15 cable pull downs
single arm pull downs 3x10

shoulders
military press 3x10
single hand d.b. rows 3x10
cable rows 3x10

if anyone could guide me to a helpful plan

workout can use some fixing too. i see ur doing a fair amount of chest, some triceps, shoulders, and a little back.. where are legs?? how do u have these workouts split up?

[>Good Luck<]

thank you good luck..im definitely in need of some help

Start here!! Page 1 first post is full of what you need!!

http://forums.steroid.com/showthread...nd-sample-diet

Eating "habits" are good but strict dieting can give you what you really want faster.

[>Good Luck<]

Start here!! Page 1 first post is full of what you need!!

http://forums.steroid.com/showthread...nd-sample-diet

Eating "habits" are good but strict dieting can give you what you really want faster.

Scrap that, 405 is the real man for this type of work

[gbrice75]

405 - looks like you linked him to the cutting sticky twice. I'm on my phone atm so I can't do it!

GL - not sure why you wouldn't link him to my sticky vs. the one written in another decade!?

[>Good Luck<]

405 - looks like you linked him to the cutting sticky twice. I'm on my phone atm so I can't do it!

GL - not sure why you wouldn't link him to my sticky vs. the one written in another decade!?

I am but only a fool! I though that was the one, but I was wrong. I think it's about time they cleaned up the stickies- agree??

[Bing17]

for legs i do
leg extensions 3x10
leg curl 3x10
squat 3x10
d.b. lunges 3x20

[Bing17]

and dont be afraid to slap the truth on me lol , but yes my diet sucks but i dont how many calories i should eat a day

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

405 - looks like you linked him to the cutting sticky twice. I'm on my phone atm so I can't do it!

GL - not sure why you wouldn't link him to my sticky vs. the one written in another decade!?

fixed buddy

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

and dont be afraid to slap the truth on me lol , but yes my diet sucks but i dont how many calories i should eat a day

were working on that.. how bout post a pic and we can ballpark ur bf%

amount of cals per day depends on lean body mass.. we need ur bf% to figure it out. did u read the cutting sticky yet? if not i suggest u get it done soon when u can

[gbrice75]

I am but only a fool! I though that was the one, but I was wrong. I think it's about time they cleaned up the stickies- agree??

No worries, lol... and yes, agreed. Ill talk to admin about it.

fixed buddy

Good deal, thx.

[Bing17]

5 posts away from being able to post

[Bing17]

Would taking clen help and maybe clen + test e

[>Good Luck<]

Would taking clen help and maybe clen + test e

Dude, what part of "no gear" is hard to understand? If you want to take gear so bad go for it. You will regret it and you will end up looking like crap. Side effects will be more pronounced and much more likely that they will be less controllable. Do things right, and you'll have success. Do things wrong and your playing with fire at a gas station... Smarten up, test will still be available when you are ready. Not like it's going out of style, and you'll never find it when bf is lower...

[Bing17]

Alright alright just thought I'd ask but i considered clen to be more of a supplement

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

well how bout the pic? so we can keep the ball rolling here.

[Bing17]

I will when I get home

[Bing17]

Kinda slipped on the diet this morning I woke up starving because my body hasn't had the normal amount of calories it's use to and I went to McDs and ate about 1000 calories and at lunch I had a 4-5 oz chicken breast in salad with little blue cheese and have been fasting since then I don't know if ill eat tonight ..going out tomorrow to buy a new scale

[Bing17]

Yes please come cook for me

[>Good Luck<]

and heres what im working with :/ lol

25% I'd say...

[Bing17]

Is there any way I will get more chest definition as I'm cutting

[MickeyKnox]

I think you should really focus on your diet and exercise at this point. Using AAS now, at your BF, will likely cause you a world of unwanted sides.

Bring it down to around 15%. THEN take a peek at running Test. But use this time to learn how to diet properly. You'll be better off in the long run, trust me.

[Bing17]

Ya I'm just wondering what I have to do to shape my chest and what bf i have to be to start seeing definition in that area

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

ur chest will come when u reduce bf% .. hard to say at what % u will see definition as it also depends on how much muscle ur carrying there.

[Bing17]

is there a good number of calories i should deficit down too?

[MickeyKnox]

Hey Bing,

Reducing your TDEE by 500 cals, while maintaining a macro split of 40/40/20, will bring you into a caloric deficit that will promote weight loss. But 405 or another one of the diet gurus can detail it better than i can, and likely know a better macro split for promoting fat loss.

[Bing17]

thanks mickey

[MickeyKnox]

You're welcome bud.

[Bing17]

Would it be wise to just cut everything drop to 175 and start from ground 0 because I no I'm eating extremely low calories which means I'm gonna lose my muscle but I just want to get the definition then start a bulking cycle

[Bing17]

Like yesterday I had less than 1000 calories and I weighed in at 197 after weighing 204 when I kinda pigged out this weekend and on my fitness pal app my goal is 1800 calories a day and with my work out day I'm -107 calories which means I would have to eat 1900 calories to just break even

[Bing17]

Just realized how dumb I am, I'm not losing bf at all with losing this weight can anyone tell me how many calories I should be taking with my work outs to start losing bf

[Bing17]

I no I'm spamming my own post but how do I get to the body percentage I need to be to get on the gear just collecting dust in my room

[>Good Luck<]

I no I'm spamming my own post but how do I get to the body percentage I need to be to get on the gear just collecting dust in my room

You've been told what to do. Eating 1000 calories is counter productive because your body is in constant state of starvation and instinctively stores all nutrients as fat for future energy. You will speed up metabolism by frequently eating small meals of the right foods and doing cardio and weight training. What more do you want? Want me to work out for you or cook you some food? Show some initiative and read the shit provided to you. Show an interest in what you want to do and stop whining that you let your body go and expect to fix it over night. If you think gear is the answer take it and see. Its not magic and you won't be happy but at least youll shut up about it after your done.

Now quit being a lazy ass and figure something out.