Help with a diet

[kenny3478]

Hi all I have been passed over to the nutrition forum for help the lads on the steroid forum say I have about 17-21% body fat can anyone help me to get this down to 15% all advice and help will be much appreciated here are the 2 photos I put up on the last forum.

[Back In Black]

Hi Kenny, glad you made it

Can we get your age, height and weight please.

Also tell us how many time a week you lift and how often and for how long you do cardio.

Finally, for now, do you understand what food macro's are?

[kenny3478]

Hi all I have been passed over to the nutrition forum for help the lads on the steroid forum say I have about 17-21% body fat can anyone help me to get this down to 15% all advice and help will be much appreciated here are the 2 photos I put up on the last forum.

Hi my age is 35 my height is 5"11 and I weigh 94 kg.

As I work offshore for 2 month on 1 month off my cardio is limited when I'm home I run 40 min in the morning around 8am then same in the evening around 6pm.

I weight train 6days a week even offshore as I have just started again 2month ago, my routine is chest and triceps on mon I bench press 90kg, fly about 17-20kg I mix it up with incline and decline, dumbbell press when I'm home I manage to use different chest machines, then I finish with triceps push downs, dips.

Tue I do back and biceps bent over rows 40kg, one arm bent over rows 30kg and reverse bent over flys 15kg back home I get to use all the back machines, biceps ez bar curls 40kg dumbbell curls 17.5kg, hammer curls 20kg.

Wed shoulders and legs up right rows 30kg, side raises 12.5kg and also front raises at same weight but again get to use more in the gym at home, legs squats about 60kg,lunges with 10kg,calf raises with 25kg leg raises.

My diet at the min at home is breakfast 2eggs 2toast protein shake 2 yogurt the 2half hours later I have a hand full of chicken then again 2half hours later then I have a main meal of pork chicken or fish with brown rice I also have a protein shake after training with my 2nd hand full of chicken, when I'm offshore on the vessel we don't get a selection of food which we can eat we get what we're given mostly beef and chicken some pasta and alpen for breakfast.

I hope this is enough info if you need more just let me know I also don't know what macros are ?

Thank you for your help.

[Back In Black]

Ok buddy, macro's is short for macronutrients. Carbohydrates, protein and fats. Carbs and protein contain 4cals per gramme and fats contain 9cals per gramme.

Because you are unable to do cardio consistently we may need to look at a couple of plans, depending how active you are when you are at work. Is it a particularly physical job you have?

While you are home you should try and go for something along these lines

240g protein
225g carbs
60g fat

I guess it's pretty impossible at work to weigh out your food but once you get an idea of portion sizes at home you will make better choices as to portion size at work.

I'm not going to give you an idiots guide as to what foods you should eat, you already have an idea. It's just important to get close to those macro's as often as possible. To be honest, it's not a large fat allowance so it should be quite difficult for you to choose the 'wrong' food anyway.

Oh, and don't forget your veggies

[kenny3478]

Hi my age is 35 my height is 5"11 and I weigh 94 kg.

As I work offshore for 2 month on 1 month off my cardio is limited when I'm home I run 40 min in the morning around 8am then same in the evening around 6pm.

I weight train 6days a week even offshore as I have just started again 2month ago, my routine is chest and triceps on mon I bench press 90kg, fly about 17-20kg I mix it up with incline and decline, dumbbell press when I'm home I manage to use different chest machines, then I finish with triceps push downs, dips.

Tue I do back and biceps bent over rows 40kg, one arm bent over rows 30kg and reverse bent over flys 15kg back home I get to use all the back machines, biceps ez bar curls 40kg dumbbell curls 17.5kg, hammer curls 20kg.

Wed shoulders and legs up right rows 30kg, side raises 12.5kg and also front raises at same weight but again get to use more in the gym at home, legs squats about 60kg,lunges with 10kg,calf raises with 25kg leg raises.

My diet at the min at home is breakfast 2eggs 2toast protein shake 2 yogurt the 2half hours later I have a hand full of chicken then again 2half hours later then I have a main meal of pork chicken or fish with brown rice I also have a protein shake after training with my 2nd hand full of chicken, when I'm offshore on the vessel we don't get a selection of food which we can eat we get what we're given mostly beef and chicken some pasta and alpen for breakfast.

I hope this is enough info if you need more just let me know I also don't know what macros are ?

Thank you for your help.

Cheers will try that out I'm a deep sea diver so I'm very active for my 12 hour shift every day, at what body % fat would you recommend using test depo thanks for the help I will keep the posts up while I'm home still got another 3 weeks I measured around by belly area when I got home and it was 39inches hopefully I will lose some of that before I go back to work.

[Back In Black]

In all honesty I think you are some way off using AAS safely. Notwithstanding your high bodyfat it looks as though you have limited musculature, although that could just be obscured by your bodyfat levels. Also you have only been training for 2 months, I know you said training again but if you have had some time off your strength in your tendons and ligaments will have gone. Quickly increased weights and muscular strength on cycle often lead to injuries because the connective tissues can't keep up.

Work hard, eat right and you can make some amazing progress in the next few months and see how you go.

Maybe have your workout critiqued in our lifting section, include your set and rep ranges in there too.

Are you in the UK?

[kenny3478]

In all honesty I think you are some way off using AAS safely. Notwithstanding your high bodyfat it looks as though you have limited musculature, although that could just be obscured by your bodyfat levels. Also you have only been training for 2 months, I know you said training again but if you have had some time off your strength in your tendons and ligaments will have gone. Quickly increased weights and muscular strength on cycle often lead to injuries because the connective tissues can't keep up.

Work hard, eat right and you can make some amazing progress in the next few months and see how you go.

Maybe have your workout critiqued in our lifting section, include your set and rep ranges in there too.

Are you in the UK?

I'm in Thailand and have a top quality gym I will take on board your advice and not take anything as of yet I will see what condition I'm in when I get home from my next trip and post you some photos and if possible give me an update thank you for your help been great.

[Back In Black]

No worries mate, pop in anytime you need any advice.

Good luck