Looking to drop bf on sust cycle

[Sparky89]

Hi all,
Age 23
Height 185cm
Weight 95 kg
Bf 12.2 percent ( dxa result on Friday last)

I got my bf scan done at the end of wk four, I'm now at the start of wk five of 500mg sust cycle,
It was suppose to be a 10 wk cycle but three vials broke so I'm running it at 8 and a half wks due to
Only having 17 1amp vials and not being able to source more!!

I started at 91.5 kg and around 14bf four wks ago the wk before i started my cycle and the only cardio I have been getting is through intense weight sessions with my personal trainer and training with Mates.

I have done no running since the footie season ended six wks ago, my goal is to get down to
around 9 or 10 percent bf and be around 96kg, I have five wks left on my cycle and my diet is
Very clean high protein low carb, my trainer is saying keep doing weights but should I be doing light cardio in the mornings or intense interval training on a treadmill at the end of workouts in the evenings to reach my goals? My carb intake after 5pm is only veggies with my steak after my workouts with my shake.

I know I'm to young to be on test but the last five yrs have got me only so far and yes I have pct in order, One more thing I'm starting wk five and my skin is now clearer then it was when I was just playing rugby and footie during the yr and was eating shit food ??? I used get spots before I started the cycle, I'm running nolva at 25 mg a day for gyno prevention, nolva only prevents estrogen from binding at the receptor at the Breast tissue so this wouldn't be the reason why I have had no breakouts ?? This is my first cycle and I'm willing to take criticism but preferably some advice from well educated anabolic users would be preferred.

Thanks in advance .. Will post diet up also

[Lunk1]

Is there a question in here somewhere????

[Sparky89]

Sorry I should have elaborated a bit more,
My aim is to get a low bf by the time my cycle ends in five wks and I'm looking for cardio advice on whether to include it or not and how much to do per wk if so?
Should I continue my weight training in the evenings and do cardio at a high intensity after my evening workout or should I go for a slow jog in the mornings on an empty stomach because I'm hearing different things from different pt trainers and the reason I posted this thread is to get some feedback on my best way to drop that extra 3 percent bf in the five wks while keeping the gains that iv already made ?? Maybe I'm asking for a bit much from my body?? but I'm training hard and being strict with food so I would like some advice if possible or suggestions to suit my aim of gettin down to 9/10 bf and be around 96kg !

[Lunk1]

Do fasted cardio in the a.m...this is a great way to burn BF%...45 min-1 hour

Check your diet over in the nutrition forum...post full daily intake with complete macr breakdown.

The cardio and the diet drop BF%....the Sus and weight training will help protect your gains

[Sparky89]

Ok mate thanks, so maybe doing 5minute Kms in the mornings say if I do 8km in forty mins before work on an empty stomach say three to four times per wk? I'm worried about losing muscle while doing this but the sust and good diet should have me protected somewhat you reckon? Ok cheers thanks

[Lunk1]

If you have an eliptical available I prefer it. It offers resistance and cardio combined. More cals burnt in less time.

Yes the diet and Sus will help protect from muscle waisting to a degree. I prefer slow steady cardio also to help avoid muscle waisting

[Sparky89]

Maybe just do 6km in the forty mins as there is a few hills involved, A nice steady pace before breakfast and work would be the around the block 6k jog in forty!

[austinite]

Dont over think it too much. Overthink your diet. Just run for 45 minutes fasted AM as often as you can. Preferably no less than 4 days per week.

[Sparky89]

Thanks mate will do, starting tomorrow, four mornings a wk for the next five wks and I will get the scan done a second time and see where I'm at !!

[Juced_porkchop]

you should not be on gear, you should be learning and have learned what your asking about here BEFORE you ever even think of AAS.
also 10 weeks (or even less) of sust or any ester/cycle for that matter is a bit of a waste of a cycle. i would have rec'd 14-16 myself.
also its diet not aas (or even workouts really) that are going to give you the fatloss.
mind you i do rec cardio for health, always. but not for realistic fatloss as most would think you need to do.

I can get my abs showing with out any focus on workout out for fatloss. merely adjustment of diet and i still lift heavy like before.
I rec you also research "carb cycling for fatloss" or at least have yourself 1-2 cheat days a week if your keeping your cals/barbs low most of the time.

[Sparky89]

I have done over a year of research on these sites before I started the ten wk course, but I got mixed views from different trainers on how to conduct my cardio, it's not that I'm totally uneducated when it comes to fat loss I just wanted the views of other users on when was best to conduct my cardio, if I had 12 wks worth of juice I would cycle and diet for that long but as I said three vials bust so I just went ahead anyway, with correct pct and diet kept clean and continued personal training then who is to say I won't keep some strength and gains made? I ain't looking to hit 100kg and 6bf, my goals are realistic at 96 and 9/10 bf for the start of December, I have been training in the off season for the past four yrs and never made sufficient gains, hence why I'm taking sust. I knew before I posted this that I would get some stick about being uneducated, thanks For your input.

[Sparky89]

When I say ten wk course - that's the 20 pt sessions I paid for over ten wks. Followed by another 20 of trying to maintain gains and strength.

[Sparky89]

Carb cycling, just finished reading a thread on it there, three days low carb followed by one day high, diet tailored to your height weight etc, very interesting, I will mention this to my trainer along with the morning cardio and see what he says.
Thanks for all the comments and the help, much appreciated guys.

[RaginCajun]

hey sparky89, just as the other guys have suggested, start a log in the nutrition section! the gurus will get you dialed in!