New here and looking for help.

[TheNewSal]

Hello My Name is Sal. I am 31 yrs old, 5'8, 223 LBS, 32 BMI, 32 % BF, 8.5 bone density (my scale say so at least) BMR 2090, TDEE 2763 ( Still kinda don't understand TDEE) My goal in 205 LBS, 7-11%BF.
I am down from 260 LBS and am very happy about that but I feel like I look weak. And would like to keep losing fat but get some muscle. I am thinking about buying calipers because I don't know how accurate the scale is on all that.

My diet is as follows

Breakfast :
Cottage cheese 1CUP, 160 CAL,10 CARB,26 PRO, 2 FAT
Flax seed 2 tbsp, 60 CAL, O CARB, 4 PRO, 4.5 FAT
TOTAL 22O c, 10 carb, 30 pro, 6.5 f
Snack lunch and dinner.
Chicken Breast 3oz, 147 CAL, 0 CARB,26 PRO, 4 FAT
Sweet Potato 1 CUP, 114 CAL,23 CARB, 4 PRO, O FAT
Quinoa 1/2 CUP, 318 CAL,59 CARB, 5 PRO, 5 FAT
x3 TOTAL 1859 c,217 carb,177 pro, 39 f
PWO Whey 1 SCOOP, 200 CAL,15 CARB,22 PRO, 6 Fat
TOTAL 200 c, 15 carb, 22 pro, 6 f

Daily Total 2217c,242 carb,229 pro,51.5 f
1Gallon of water
Oh yea I also take glutamine 20 cal, 1 carb, 2500 mg L-Glutamine

Sometime I cant fit a snack in so that would be one mean less but generally that is it.
I have photos if needed. My goal to be a beast. Not just cut.

I work doing drilling, pushing and pulling pipe both steel and conduit. I generally do 30 min of cardio in the morning before I eat. And don't have a set workout routine but I lift weights 4-5 x a week. It used to be just at home but I recently joined a gym.
I always seem to be sore. And become very tired around 2 pm.

Ok Anybody looking to help.... one last thing. the guys at the guy told me to try anavar and clen t3 but to be honest not sure what that means (not asking for it, I will look it up, that kind of why I joined to find out about this stuff)....lol but I do know they have the build I would like.
Advice?


Thanks guys.

[CharlesThe4th]

The anavar should be out of the question for you as for now. Too high of a bf %. They say to be around 14% bf before you run a cycle. Clen and t3 will help. Site sponsor AR-R.com has them but only for research purposes, not sure how you intend on using them though. I'm not an expert on diet, all I can say is go to iifym.com and they have a calculator to tell you how many proteins, fats and carbs each day. A lot of guys tweak those numbers some higher some lower to how well there body responds. Make sure those numbers fit your calorie goal to lose weight. Remember 1g carb = 4 calories, 1g Protein= 4 calories and 1g Fat= 9 calories.

[TheNewSal]

OK thanks, I really appreciate it.

[CharlesThe4th]

Not a problem, if you have any more questions don't hesitate to ask and if I don't know maybe someone else can chime in

[MIKE_XXL]

Your lunch and dinners have no protein in them, thats a no no, if you eat just a sweet potatoe for lunch your insulin response will be horrible and you will go directly into fat storage mode...each meal should have some protein in it.

What i do is the following:
Fat burners and BCAA
Cardio HIIT style
Meal 1 Protein and fat
Meal 2 Protein and carbs
Meal 3 Protein and fat
Meal 4 Protein and carbs
Meal 5 protein and fat & EAA (Essential Amino Acids) prior to training
Meal 6 Protein and fruit (post training)
Meal 7 Protein and oatmeal (1 hour after meal # 6)
2 hours later - SLEEP!

* all carb meals have 5 to 7.5gm of fat (Predominantly Omega-3) to slow down the digestion and absorption in turn reducing Glycemic Index of the meal and insulin response

[NACH3]

edit*** sorry for jumping in your thread!!! My bad I know better!

GL op!!

[ibrahem]

may u can go with keto it helps so much in reaching goal of drobing fat
an it has workin with me an glad of results from 98 kgm 22 %bf to 90 kgm 15 %bf an begin see my packs
using whey pro-creatine-glutamin-bcaa-multinvitamin-fat burner
an of course alot of cardio in empty stomach or after workout for 45-60 min

[TheNewSal]

Hey Mike, thank I really appreciate it. I must has wrote it wrong. for snack lunch and dinner. I eat half a sweet potato, chicken breast, and quinoa. And broccoli if I am still hungry. its all in a Tupperware I make a weeks worth. But every meal is the same except break fast.

What would the EAA in meal five look like. Also people say to stay away from fruit (with sucks because I love me some mango.)
What kind of fat burners and BCAA would you recommend. And are you saying that snack and second snack should be tilapia or some fish?

[TheNewSal]

What is keto. I really do want to lose weight but this is kind of the first time I have had muscles. And I was reading about the body eating muscle or losing muscle on certain diets. My arms shoulders and legs are coming along well but my front side my stomach chest back and side are less fat but still really fat. I uploaded a picture from 15 lbs ago I was 237. I have lost a bit more. Do you think that the keto would help? Also staring this week I am going to be starting to workout with a workout plan instead of just going to the gym and working out everything till I am tired. Any suggestions?

[ibrahem]

here its my theard about it
ask me if anything u wonder about it

http://forums.steroid.com/diet-nutri...ack-track.html