wanting to start first cycle bad!! need help

[milesc88]

im 21 years old 5'11 and like 230 with bf 24%. I have been workin out hard now for like two years and cant seem to drop weight or put on any muscle mass at all. I always have problems when i have to tape( in the army) and its really frustraiting cause i actually work out and am really active. Wanting to start something that will help. Any help is appreciated

[JBarron]

You probably have a lack of knowledge for training and dieting. Naturally you can lose fat and gain muscle with hard work, proper diet, and proper training. Before you ever cycle you need to be able to get in shape naturally.

Check out the dieting section for more info.

Whats your training regimen look like?

Edit: you also posted in the wrong section lol, check out the new members section.

[6ft5]

Looks like you need to hit up the diet section. Workout technique section. Don't worry bout aas that's a waist of time for you. If you think your diet is in check its prob not. Check it out, post your diet and workout split. Best luck.

[donberry427]

Instead of shitting on you ill give you the knowledge you need to learn....

1) NO HIGH FRUCTOSE CORN SYRUP/FRUCTOSE CORN SYRUP/SUGAR FOODS!!!!!! PERIOD!!!!! THE ONLY CARBS YOU SHOULD BE CONSUMING ARE FROM OLD FASHIONED OAT MEAL, SWEET POTATOES, OR W.E OTHER VEGGIE YOUR EATING. NOOOO!! BAAADD!!! CARBBBSSS!!!!

2)EAT LEAN MEAT. CHICKEN. TUNA FISH. FISH. LEAN RED MEAT. PORK CHOPS W/E....

3)ALWAYS BREAK A SWEAT AT THE GYM BEFORE YOU WORKOUT. RUN A MILE AT 7:30MIN PACE AND THEN WORKOUT.

4)TAKE A MULTI-VITAMIN. ANIMAL PACKS ARE AWESOME STARTER KITS. THEY EVEN INCLUDE BCAAS

5)DO NOT EVER EAT FAST FOOD OR ANYTHING FROM A PIZZA/SUB SHOP. A CHEESESTEAK CAN HAVE 150 GRAMS OF FAT OR MORE AND CAN BE 2000+ CALS. SAME WITH PIZZA....ONE SLICE IS 750+ CALS AND OVER 50 GRAMS OF FAT.

6) WORKOUT ATLEAST 3 TIMES A WEEK AND DO CARDIO ATLEAST 5 TIMES. AND TRAIN WITH INTENSITY, YOU HAVE TO WANT TO LOOK BETTER....AND ALSO MAKE SURE YOUR CARDIO IS SOMETHING BETTER THAN PLAYIN NINTENDO WII. THAT SHIT IS A JOKE LOL...RUN ATLEAST A MILE 5 TIMES A WEEK...THEN 2 MILES...THEN 3 ETC....YOULL GET USED TO IT AND YOULL ENJOY LOOKING AND FEELING BETTER.

YOUR WELCOME

[milesc88]

appreciate it donberry427. thats pretty much what my diet looks like now but i did just start it. I eat 1 serving of oatmeal with raisins, 1 bannana, and a glass of non fat milk after pt usally around 0700. Then around 10:00 i eat some fruit for a snack sometimes with peanut butter. For lunch i eat turkey and swiss cheese sandwich on whole wheat bread or tuna, and some fruit. Around 2:30 or so i eat some more fruit for a snack. I eat dinner around 5:00 or so and i eat turkey of some sort with veggies.. I go to the gym either before or after dinner depending on when i can really and i drink a whey protein shake when im done. As for multi vit i take the mega men sport packs...... so how is that or do i need to change something




Oh and sorry for posting on wrong page, lol i thought it was for new cycles also

[6ft5]

I wasn't poopn on you. U need the diet section bad. Go there post your diet. You are eating good food, but. You need to fine tune it. For instance, your breakfast is loader w sugar, your snack is sugar and fat w an incomplete protien, lunch whole wheat should be whole grain, cheese?, how much turky 8oz? Vegg? Should be brocolli or fiborus green. Ect ect.. That dude did dump an list on your head..you should know BMR, TDEE, then learn about macros. Good luck!

[6ft5]

Mega mens a good vit, don't worry about the wrong section all these guys just try and point you in the right direction. The mods and gurus are awesome here. Protein is good after workout add sum carbs to it. IMO you should concentrate on your nailing your diet down and if you wanna grow u gota do compound lifts. ^a mile in 7min 30sec? If you like to run?? I like to swim or walk incline or cross fit or jujitsu there are a lot of cardio options, most like to hit the gym every other day..that's why I say post your split. You will get a better response. from experienced members. Also IMO fruit should be eaten in a bulk diet. Or after workout w whey protein. This might get you started until you can get it laid out proper.

[milesc88]

oh naw its cool i didnt even take it like that. So....... ok so is fruit not a good snack what should a snack consist of, and the bread is whole grain srry. And around 8oz of turkey yes, veg.... between snacks and with meals i eat carrots, spinach, greens, green onions, peppers. And fruits i eat are apples, oranges, bannanas, kiwi, and grapes. Is everything else in my diet cool, and i appreciate it alot im not good at making diets at all and i cant really have a complicated one cause of work so thanks glad to hear im on a good start

[milesc88]

what is bmr, tdee, and macro? I also choose to swim and do alot of cross fit type pt. my workout schedule..

Monday- 0545 crossfit-30 min
afternoon- chest and tri plus cardio for 20 min
Tuesday-0545 cardio 30 min
afternoon- Back and biceps plus cardio for 20 min
Wensday-0545 cossfit-30min
afternoon- shoulders and abs
Thursday- 0545 cardio 30min
afternoon- legs and 20 min cardio
Friday- 0545- 3mile run
Afternoon- Total body circuit and swim laps for 45 min
Sat and Sun rest and stretch

[donberry427]

appreciate it donberry427. thats pretty much what my diet looks like now but i did just start it. I eat 1 serving of oatmeal with raisins, 1 bannana, and a glass of non fat milk after pt usally around 0700. Then around 10:00 i eat some fruit for a snack sometimes with peanut butter. For lunch i eat turkey and swiss cheese sandwich on whole wheat bread or tuna, and some fruit. Around 2:30 or so i eat some more fruit for a snack. I eat dinner around 5:00 or so and i eat turkey of some sort with veggies.. I go to the gym either before or after dinner depending on when i can really and i drink a whey protein shake when im done. As for multi vit i take the mega men sport packs...... so how is that or do i need to change something




Oh and sorry for posting on wrong page, lol i thought it was for new cycles also

Honeslty it looks ok. IMO i would drop the fruit (eat only 1 serving a day, i like blueberries becuase of the anti-ox..). Also you may want to cut out the milk becuase of its sugar content. It will give you a bloated look and will hurt your fat-loss objective. Other than that make sure you take some whey right after you workout and possibly in the am with your oats. ...Also make sure your not putting sugar on your oats. thats a big no no.

[donberry427]

I wasn't poopn on you. U need the diet section bad. Go there post your diet. You are eating good food, but. You need to fine tune it. For instance, your breakfast is loader w sugar, your snack is sugar and fat w an incomplete protien, lunch whole wheat should be whole grain, cheese?, how much turky 8oz? Vegg? Should be brocolli or fiborus green. Ect ect.. That dude did dump an list on your head..you should know BMR, TDEE, then learn about macros. Good luck!

I like your advice but why did you say his breakfast is loaded with sugar? ... I eat 1 cup oats with a 1/4-1/2 raisins for my breakfast. I can see why the banana isnt the best becuase of the fructose.

IMO raisins are a AWESOME food, esp pre workout.

[milesc88]

dude, thank you so much for helping me it looks like im finally gonna get this down ok so i will cut the fruit and no i dont put sugar in my oats just rasins. And what is a good snack in between meals. Also what do u think of my training, Srry lol not tryin to bug just want to get this down because i love training

[donberry427]

honestly man you need alot of help but are on the right track... as for the snacks? i dont snack i just eat more meals (i.e. more protien/complex carbs/green veg)

[6ft5]

I like your advice but why did you say his breakfast is loaded with sugar? ... I eat 1 cup oats with a 1/4-1/2 raisins for my breakfast. I can see why the banana isnt the best becuase of the fructose.

IMO raisins are a AWESOME food, esp pre workout.

Well its just the fruit, milk, oats. To many carbs. Cut the milk, and fruit. Add egg whites, I've had to cheat in breakfast this week but I'm not cutting fat. I'm still under 15. My usual breakfast is 55g pro egg whites. 1 cup steel cut oats. That's it. Add minced garlic, chopped onion, bell pepper. If you want? If I feel like I'm loosen to much fat I add fit and light to oats stir 10-13g sugar. If your on a hard cut. Eggs oats only. Raisins are good source of iron. Pre workout if cutting no raisins. You will burn those carbs not fat. My snacks are I giant can of chicken outa the can 2pcs of health nut bread that's it. Maybe hot sauce if sodium intake has been low. 60g pro bout 40 carbs 4g sugar. I usually do that between meals. Your tdee is how many cals you need to stay the same size. With the amount on energy you put out over a day(use search button) bmr(basil metabolic rate) its how many cals u need not to change size sittn on your but breathing all day). Search button. Macros(00pr/00carbs/00fat) its your nutrients broken down to tell what your putting in your body) all this will help you design a diet for you goal. Search button will tell you how to figure all that out. I've also been researching on complementary foods. Don't have that down yet. Example. Beans=incomplete protien. Rice=carbs, but when you combine them you get a complete protein(but not all beans) due to the amino acid make up. I know very little bout this..but I'm still learning. You need your tdee.( You need to boost your metabolism and eating is a good way to do it, and you will have more energy. Use food for fuel. I bun off what I eat in 3 hours or less..) To find out how to split meals up not snacks. Eat 5-6times a day. Keep it simple at first. You will get the hang of it.... Sorry man I have A.D.D might have brain farted a few times in this writing. You might need to re read. Lol!

[6ft5]

I will try and help w you split tomaro, but I'm goin to bed.

[donberry427]

heres the workout program im doing now:

WO #1 : Chest + Back
Flat bench: 15 rep warm, 10 reps, 8 reps, 8 reps, 6 reps 4 reps
(While supersetting) Lat pulldown behind the neck (wide grip): 5 sets of 10
Incline dumbell press: 10, 8, 8, 6
While supersetting close grip lat pulldown: 4 sets of 10
4 sets dumbell flys 10,8,8,6
4 sets Parrell bar dips 15,10,8,8
4 sets t-bar rows (with strait bar in courner, not freewieght machine) 15,10,8,8
4 sets of 10 reps bent over barbell rows
4 sets of 10 seated close grip rows (possibly supersetting last two sets of BB and seated rows)
4 sets of 12 Str8 arm pullovers (hold for stretch)
ABS:
3 sets of 20-30 reps on machine crunch
3 sets of 20-30 seated leg tucks
3 sets of 20 on oblique machine

WO #2: shoulders + upper arms (on alt days do lower forearms)
Behind the neck military press: 15 rep warm , 10,8,8,6
(Superset) dumbell laterals 4 sets 0f 8
Front military press: 10,8,8,6
(superset) bentover DB laterals 4 sets of 8
Upright BB rows: 4 sets of 10
(superset) Seated str8 arm cable crossover 4 sets of 10
standing BB curl: 15,10,6,4
Superset: Laying tricep BB extentions 15,10,6,4
Alt DB curl: 4 sets of 8
Superset: Tricep pushdows 4 sets of 8
Concentration curls off of leg while seated: 4 sets of 8
Superset: single DB tricep EXt overhead while seated 4 sets of 12
Abs:
Hanging rev crunches: 20,15,12,12
Seated leg tucks: 3 sets of 25

i do WO#1 on monday, WO#2 on tues then take ethier one or two days off and repeat, depending on how much i feel i need to recover

[Kiki]

two years and cant seem to drop weight or put on any muscle mass at all

your diet sucks ass. AAS won't do much if you continue to not eat right.

Increasing size via diet is easy. Cutting is harder. Once you learn how to do these then everything will be easy, and you'll get the best gains from a cycle.

Just go to the diet section, post your stats, post some pics if you are dead serious about achieving something, and let the experienced help guide you to your goals. If you just start taking AAS without fixing your diet, your results will be subpar and you'll just be throwing your money down the drain.

[6ft5]

Ok, you need to know what is your fitness goal is and stick to it. Like kiki said cutting is harder. Think of an ideal body weight and bf%. Construct a diet using the tdee, bmr, macro. Post that diet for tweaking. Look at sample diets to help you along. Try and shop bulk cuz you will most likely be eating the same thing a lot. It suck but it does get easier.
As for your workout you may be over training your muscles, your not getting enuf protein for them to grow. Your carb intake is to high so your storing sugar. Your workout is not bad for an athletic type cut. You could prob cut those 2 a days down if you wanted when after you diet is tweaked. U will need to know your bf% to figure all that stuff out. Sooo post a pic in the diet section and get a guess. Also fireguy and mg1228 are great at diet stuff, along w others, but the tend to help a lot.

[B1gDaddy]

150g of fat in one cheesteak sandwhich? and 50g of fat PER slice of pizza? I dont know where your getting this but those facts seem way off...

[Kiki]

Ok, you need to know what is your fitness goal is and stick to it. Like kiki said cutting is harder. Think of an ideal body weight and bf%. Construct a diet using the tdee, bmr, macro. Post that diet for tweaking. Look at sample diets to help you along. Try and shop bulk cuz you will most likely be eating the same thing a lot. It suck but it does get easier.
As for your workout you may be over training your muscles, your not getting enuf protein for them to grow. Your carb intake is to high so your storing sugar. Your workout is not bad for an athletic type cut. You could prob cut those 2 a days down if you wanted when after you diet is tweaked. U will need to know your bf% to figure all that stuff out. Sooo post a pic in the diet section and get a guess. Also fireguy and mg1228 are great at diet stuff, along w others, but the tend to help a lot.

Totally agree. Fireguy helped me a lot, those 2 are very helpful and you should try and seek their advice.

[donberry427]

150g of fat in one cheesteak sandwhich? and 50g of fat PER slice of pizza? I dont know where your getting this but those facts seem way off...

http://www.peertrainer.com/DFcalorie....aspx?id=21314

And thats only a little 6 inch.... mine were typically 12" and where LOADED. Its not hard to push a 10-12" cheesesteak past 100 grams of fat. And well over 200g carbs

as for pizza i over did it abit but i do that on purpose because pizza is so good i can eat the whole damn thing lol...

But here are typical cal ratings on a average 14"...

Cheese Pizza, 230 calories per slice
Pepperoni Pizza, 290 calories per slice
Sausage Pizza, 280 calories per slice
Meat-Piled High Pizza, 350 calories per slice
Veggie Pizza, 215 calories per slice
Spinach Alfredo Pizza, 240 calories per slice

[critical]

Instead of shitting on you ill give you the knowledge you need to learn....

3)ALWAYS BREAK A SWEAT AT THE GYM BEFORE YOU WORKOUT. RUN A MILE AT 7:30MIN PACE AND THEN WORKOUT.

this is terrible advise

[Implement]

this is terrible advise

bump.

light cardio, as a warm-up, is fine, for 5-10 mins. Real bouts of cardio, should be done, post-workout. This has to do with exercise physiology and the three different energy systems of the body. I will check to see if there is an archived post, somewhere in the annals of this forum and attach the link.

[oldschoolfitness]

get a good diet plan and really intense(but also brief) cardio i would also suggest the same for your weight lifting routine (intense/brief) and let the diet do the work results will come your body will have no choice but to shed fat and you will soon see the muscle tone. with your size you should be pretty strong so i would get to a lean foundation and bulk from there for a while. log your stats and progress it will help. thank you for your services in the military god bless my friendand good luck

[stevey_6t9]

woah man so much advice here.

- your to young to cycle
- fix your diet
- fix your training