Hi everyone, I've been a lurker for a while now and I've read all the steroid profiles 5 or 6 times over and done a bunch of research elsewhere. I decided it's more important for me to get my diet right first and lose some of the weight I've gained over the years before resorting to more drastic means. That being said, I did get a full blood panel yesterday including free and total T, E2, thyroid function, lipids, the whole 9. I have reasons to suspect my testosterone is low and possibly also thyroid function, but the tests will tell. My doc is planning to put me on 200mg test-cyp per week, 1.1mg adex, and 1000iu hCG twice a week if it does turn out that my test is low.
Regardless of how those tests turn out I plan to lose some weight and get in better shape. I'm 5'9", 210lbs (after losing 7lbs recently) and about 25% bodyfat. I want to lose 20bs, or about 10% BF. I've lifted on and off for the last 15 years, and use to compete at powerlifting. My big 3 PRs are 315 bench, 405 squat, and 485 deadlift. I would love to compete again someday, in any strength sport really.
I just had a major shoulder reconstruction and won't be able to use my right arm much for the next 6 months.
I started reading the dietary recommendations on this forum, and this is what i came up with:
After a little bit of recent weight loss I'm right at the point I always get to before I stagnate and eventually rebound. So I calculated a starting point for my macros to get more precise with my diet. Based on a BMR of 2,044 and a TDEE of 2,810 kcal, I'm going to aim for 500 kcal short of that, so 2,210 kcal per day. Using a 40/40/20 protein/carb/fat macro ratio that puts me at:
220g protein
220g carbs
50g fat
I'll start there and adjust as necessary That amount of protein is really high compared to what I'm used to, but I'm going to suck it up and choke it down, sticking with bodybuilder friendly foods throughout, i.e. lean proteins, complex carbs, healthy fats. I'm also consuming 3L of water every day.
As far as exercise I still can't do much at all for upper body weight training or anything that involves holding weight with my hands i.e. deadlifts, and won't be able to do so for several more months. But I have a very good home gym, including a GHD for back extensions and situps, and I can do bodyweight squats, lunges, and calf raises, in addition to walking and pulling my prowler. I just ordered a safety squat bar, so as soon as I get the sling off I can probably start using that carefully.
That's me in a nutshell. Any advice or suggestions are greatly appreciated. Thanks!
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Originally Posted by TheTaxMan
