What trt has done for me! Go trt!!!

**Brohim** · 02-12-2012, 08:08 PM

Keep up the good work. If you can do that in a few month's just think in a year what you will look like if you keep at it and learn more along the way.

**SlimmerMe** · 02-12-2012, 08:17 PM

Congratulations 405! You have become a Star!

I have followed you from your very first post in the nutrition forum and am so proud of you. I hope you give yourself a lot of credit. Great transformation. You have showed what dedication can do. Good for you.

**bass** · 02-12-2012, 10:15 PM

interesting how fast this thread has grown! very inspiring!

**flatscat** · 02-13-2012, 07:58 AM

Crongrats once again! Really well done. Inspiring story and pics Bro.

Can you speak of your diet in basic terms. Some folks are intimidated by the thought of counting macros. I think it might help if you laid it out simply. For those who want to read your nutritional journey you can post a link to your other thread in the diet section.

Thanks for sharing!

Flats

**NOSUPERMODEL** · 02-13-2012, 08:24 AM

Congratulations on the transformation. I am now going to go look in the Nutrition section to see what your diet is looking like. Because I have been on TRT for about 9 months now, and I have not even coming close to that kind of change.

**bullshark99** · 02-13-2012, 08:39 AM

Nothing I can add that hasnt been said 405, take a bow!!!! Dont let up, give em hell!!!

**--->>405<<---** · 02-13-2012, 09:16 AM

Originally Posted by SlimmerMe

Congratulations 405! You have become a Star!

I have followed you from your very first post in the nutrition forum and am so proud of you. I hope you give yourself a lot of credit. Great transformation. You have showed what dedication can do. Good for you.

slim thx

i know uve been with me the whole time and offer great encouragement to everyone u encounter.. definitely a valuable asset to this community!

id give u a hug rite now if i could

LOL...

**--->>405<<---** · 02-13-2012, 10:33 AM

all u guys r awesome

and i appreciate the kind words.. i couldnt have gone this far without this website and all the great people on it! all the knowledge u need to learn how to diet and lift and add compounds can be found rite here! plus u can make really cool friends along the way which adds tremendously to the site

Diet-wise my primary recommendation is to get in the nutrition forum and post ur stats (age, weight, height and BF%) and goals.. everyone is gonna be different so its important to build ur diet around ursefl specifically.. not to mention u wanna learn how what u eat works toward building muscle and losing fat that way u wont need someone's help all the time.. get a basic understanding of how ur body works and how to choose what to eat and when...

as far as my own personal diet-plan goes i have to say i couldnt have dun it without my mate SteM in the nutrition section.. he has been there to answer all my questions and taught me very well.. i owe him alot of thanx..

basically to get rid of the bodyfat ive been on a high protein/low carb diet.. my fats have only come from the food i eat as well as some additional fat added in the form of natural peanut butter... the big factor i think for me besides eating clean foods (unprocessed ,unpackaged) is the low carbs combined with a healthy amt of cardio done 95% of the time in the morning first thing before eating anything except 1 scoop BCAA's rite before to help preserve lean body mass.. i use purple wraath u can find it thru google.. here's my rundown:

starting wt:213 at 21.87%bf
213 x .2187 =46.58 (lbs fat)
213 - 46.58 = 166.42 (lbs LBM)
166.42 x .4536 = 75.49 (kg LBM)

BMR = (21.6 x kg LBM) + 370

BMR = (21.6 x 75.49) + 370 = 2000cals

TDEE = 2000 x 1.55(5day per week multiplier) = 3100cals

BMR = 2000cals

TDEE = 3100cals

so u see i went 950 cals below my tdee

2150cals
305g protein
101g carbs
51g fat

(0700)meal1: 1whole egg
5 egg whites
3oz shrimp
1/4 C oatmeal (measured dry)
1tbsp sugar free jam

(1030)meal2: (pre w/o) 5oz chicken breast (boneless)
2 cups broccoli
4oz yam

NOON LIFT

(1300) meal3: (PWO) 2 scoops whey
1/4 C oatmeal
1tbsp sugar free jam

(1430) meal4: 6oz 96% fat free burger
2 C broccoli

(1800) meal5: 2cans tuna
10 asparagus spears

(2030) meal6: 5oz chicken
1 C 2% cottage cheese
2 tbsp natural PB

as u can see i keep all my carbs (other than veggies and cottage cheese) in meal1, pre w/o, PWO ONLY so ive had all my carbs by 1300...

CARDIO: done in the am fasted 5-6 days per week for 45 minutes on elliptical-->> (what i call the lazy man's cardio LOL ) for the 1st 3 months i kept HR @ 156 BPM.. since then i switched to doing HIIT for 30mins at 30sec all out 90 sec slow to catch breath for a total of 15 sets... other days i do Low intensity keeping HR between 126-132 BPM...

and thats pretty much it man

i started TRT about 4-5 weeks or so into this cut... for the first couple months my weight dropped 2lbs per week from 213lbs down til i got to about 195 then it slowed down.. we have calipers at home so my wife checks my bf% every sunday.. id say after being on TRT for about a month the weight loss stopped but the fat kept coming off.. i checkd my workout log and i was at 195 in november.. this am i weighed 190.. but every week my bf% keeps getting lower.. like i said my starting bf% was 21.87 and yesterday when my wife chekd it it came back at 8.57%... im thinking my weight has stayed the same due to TRT kicking in and making up the lost fat with accumulated muscle.. the way ive got it figured ive lost approx 30lbs of fat and put on 7lbs of muscle in 19 weeks...

once i get thru the summer after maintaining my bf% for several months i plan on trying out a lean bulk.. will start that at 40/40/20 split.. gonna be nice to eat 3000 cals a day

like i said get in the nutrition section.. hope this helps yall out

**vere76** · 02-13-2012, 11:56 AM

can you post your diet?

**--->>405<<---** · 02-13-2012, 12:05 PM

Originally Posted by vere76

can you post your diet?

dude!!!!!????!!!!????

did he really just say that? Lol

**bass** · 02-13-2012, 12:11 PM

Originally Posted by vere76

can you post your diet?

LOL, did you see the one post above?!

Hey 405, lots of people have no idea how much dedication and commitment it takes to follow your diet and training plan! so my hats off to you for sticking to it and achieving what you have so far!

**vere76** · 02-13-2012, 12:12 PM

I mssed the last post sorry

**--->>405<<---** · 02-13-2012, 12:15 PM

just bustin ur chops man!

**--->>405<<---** · 02-13-2012, 12:30 PM

thx bass

it has been work...

**NOSUPERMODEL** · 02-14-2012, 11:26 AM

Going to try and follow your diet. Of course I will be eating more, and I weigh 260lbs. The way I figured it, I need to eat about 2700 calories.

Going to go with 390g in Protein(Don't ask me how I am going to eat that much. LOL)
150g of Carbs
50g of Fats

I can't do the fasted AM cardio due to having to be in my office so early, but I do cardio in the afternoon after working out.

I showed this thread to my wife and she says "Why has not done that to you?" Simply told her...DIET.

**bass** · 02-14-2012, 11:39 AM

but i have to ask! how in the heck you going to down 390 g protein and keep it under 2700 cals? when you get to that point start your own thread and list your diet. i like to see what will it consist of, i am sure you'll have few protein shakes!

**SEOINAGE** · 02-14-2012, 11:42 AM

Originally Posted by NOSUPERMODEL

Going to try and follow your diet. Of course I will be eating more, and I weigh 260lbs. The way I figured it, I need to eat about 2700 calories.

Going to go with 390g in Protein(Don't ask me how I am going to eat that much. LOL)
150g of Carbs
50g of Fats

I can't do the fasted AM cardio due to having to be in my office so early, but I do cardio in the afternoon after working out.

I showed this thread to my wife and she says "Why has not done that to you?" Simply told her...DIET.

I am also curious about your protocol? amounts of test? hcg ai? I doubt it is the same thing as 405, but would be one factor among many to look at of course.

**NOSUPERMODEL** · 02-14-2012, 02:06 PM

Originally Posted by bass

but i have to ask! how in the heck you going to down 390 g protein and keep it under 2700 cals? when you get to that point start your own thread and list your diet. i like to see what will it consist of, i am sure you'll have few protein shakes!

Well getting to the 390g of protein IS going to be the hard thing about. But I used the formulas 405 gave to figure out what I needed to consume. Check me and see if I am wrong

starting wt:260lbs at 20.5%bf
260 x .2005 =52.13 (lbs fat)
260 - 52.13 = 207.87 (lbs LBM)
207.87 x .4536 = 94.28 (kg LBM)

BMR = (21.6 x kg LBM) + 370

BMR = (21.6 x 94.28) + 370 = 2406.44cals

TDEE = 2406.44 x 1.55(5day per week multiplier) = 3729.98cals

BMR = 2406.44cals

TDEE = 3729.98cals

I figured a 1,000 calories below my TDEE since he went 950.

2700cals
390 protein=1560 calories
150g carbs=600 calories
60g fat=540 calories

Total=2700 calories

I know I will be having to do some extra shakes throughout the day. I typically have three servings of whey protein a day(1 serving 30 minutes before workout and 2 servings immediately following workout) I know I might have to throw one in say at breakfast and maybe right before bed. Still trying to figure the diet out, but I want to keep my carbs low during all this, because when I eat a ton of carbs all I seem to do is retain water and start looking that girl from the Will Wonka movie. LOL!!!

Seoinage....Here is my protocol

200mg Test Cyp a week
3mg total of AI a week
600 iu of HCG a week(Mine is sublingual, but I have injections coming in the mail)

If anybody has any helpful ideas I would appreciate it. I have not been disciplined with my diet and the sad thing is I know that is exactly what is holding me back. But, now since I have about $500 worth of goods sitting in my bathroom to use for a blast its time to get serious. Cut the fat and lose some body weight. I am just stubborn sometimes and I have wasted about 10 months of TRT because I wasn't being disciplined.

So any help guys I would appreciate it.

**bass** · 02-14-2012, 02:33 PM

2700cals
390 protein =1560 calories
150g carbs=600 calories
60g fat=540 calories

these don't tell me what foods you're eating. like i said start your own thread so this one doesn't get high-jacked!

**NOSUPERMODEL** · 02-14-2012, 02:38 PM

Originally Posted by bass

2700cals
390 protein =1560 calories
150g carbs=600 calories
60g fat=540 calories

these don't tell me what foods you're eating. like i said start your own thread so this one doesn't get high-jacked!

I will once I get it figured out.