Gettin' reader for SRT corse

[Pippoman]

Hi guys! How are u doing?
I'm opening this new 3D cause I need your help for planning my training, dieting and supplementation for the SRT course that I'm going to have on the 29th of January.
Till I was 17 I used to be very fit and well trained but after an injury I started gaining weight (of bf unfortunately) and loosing most of my muscles.
Now I'm 20 and as I wrote before I'm going to have a military course on the 29th of January (2017).
Right now I'm not following any diet (supplementation) and training schedule, that's why I need your help.
I really don't know from where to start.

I'm 1,86 cm high, and 115 kg (bf 30 %). My goal is to arrive at least at a 15/20 %.

I'm also a smoker and I seriously want to quit, do you have any suggestion?

I'm gonna give my best form today till to the course and, obviously, also for the rest of my life cause being fat sucks.

Can you please help me planning everything please?

Thank you very much and I wish a merry Christmas and a Happy new year to everyone of you.

[Batmanreturns]

What are your goals?

Are you trying to put on muscle or lose fat primarily?

[Pippoman]

What are your goals?

Are you trying to put on muscle or lose fat primarily?

A body recomposition but for this first laps of time the fat loss is crucial. Can you, please, help me?

[Batmanreturns]

A body recomposition but for this first laps of time the fat loss is crucial. Can you, please, help me?

I got you brother.

This will take you down to whatever you want to go to in terms of body fat percentage.

Days 1-3 150p 100c 90 mins pre workout 30f
Day 4 150p 325c 50f

Repeat that for a couple months and expect to drop 12-16lbs of fat. Good luck!

[Back In Black]

I got you brother.

This will take you down to whatever you want to go to in terms of body fat percentage.

Days 1-3 150p 100c 90 mins pre workout 30f
Day 4 150p 325c 50f

Repeat that for a couple months and expect to drop 12-16lbs of fat. Good luck!

OP ignore this he gives the same advice to everbody regardless. Except himself, his previous threads about his own diet would be laughable if anybody could really understand them.

[Back In Black]

OP start here but TBH if you smoke, don't train and don't diet just doing some exercise and cleaning up your diet should result in a big change quickly

http://forums.steroid.com/diet-nutri...1-cutting.html

[Batmanreturns]

OP ignore this he gives the same advice to everbody regardless. Except himself, his previous threads about his own diet would be laughable if anybody could really understand them.

I love when vets troll hard and argue science and send the OP in circles lol

Energy requirements based on muscle mass for a natural male athlete ..

Pretty easy to calculate for me bro, no links needed

[Back In Black]

I love when vets troll hard and argue science and send the OP in circles lol

Energy requirements based on muscle mass for a natural male athlete ..

Pretty easy to calculate for me bro, no links needed

It wasn't for your benefit, I don't care about you.