38 y/o bro BF % est. and critique... plz

[jeepers]

Soon to be 38 year old guy. 6 ft. and clocking in at 177 lbs. of raging fury. I was an ex high school and collegiate athlete (baseball) until injuries took there toll and others got better in their abilities than I did. But that was a long time ago. Back in college I did a couple of sloppy cycles (4 weekers) of Sustanon way under dosed but I didn’t know any better at the time. As for my current cycle history, I did a cycle of Test Enth dosed @ 600mg per wk) I ran that from the beginning of June 08’ through the end of July 08’ and did the according PCT treatment. I started at 192lbs and finished at 202lbs while I know I lost body fat along the way (good deal). From the 1st week of Sept I decided to try and cut and here I sit in my current state.

Please let me know what you think BF% might be… and anything I can do to clean it up. CLEN ? maybe…

I am contemplating staring another cycle but am not clear in my choices. Any good ideas on a GREAT 2nd cycle. I got little to no sides from running the test E FYI. Insomnia and sweating were the only ones.

[jeepers]

this is the BEFORE ... weighing in at 192lbs in June

[xavier_888888]

guesstimate around 11-12% bro.

[jeepers]

guesstimate around 11-12% bro.

Think so? I'm was guessing around 13 or so.. but who knows...

2nd cycle ? any thoughts... I liked the Test E allot... the ramp up time let me get back into the swing of things .. THe great thing about my cutting process from 202 to 177 is 98% of the strenghth I picked up while running the Enth is still here. I just weigh less.

[Jfew44]

I'd say right around 14%. Lookin pretty lean but I can tell you carry most your fat in your midsection. Great job cutting, I'd just up the cardio a little. What's your diet look like?

[jeepers]

I'd say right around 14%. Lookin pretty lean but I can tell you carry most your fat in your midsection. Great job cutting, I'd just up the cardio a little. What's your diet look like?

Tell me about the midsection.. It WILL NOT go away.. I do 45 mins of cardio daily,,, I slacked this week because I felt like jitting the weights hard again.

Diet. something like this

6am 4 whole eggs/slice cheese/whole wheat tortilla wrap (breakfast burritio made at home)

8am... 1/2 cup whole oats sweetened with splenda

10 am .. 1 tin tuna in water

11am - 12 pm WORKOUT / BCCA'a post workout

12:00 - large chicken breast, tin tuna, 2 tsp fish oil

2:00 pm - 1/2 cut whole oats

4:00 pm.... handfull of almonds (or sub good snack)

6pm/... reasonable dinner with family (chicken , lean beef , steaks, veggies)

8pm... 1/2 cup cottege cheese with a handful of fruit.

10pm BED


I eliminated all protien shakes from the mix...

[jeepers]

any good diet people feel free to change / modify ... I want to hit about 10% before going on again....

[audis4]

Tell me about the midsection.. It WILL NOT go away.. I do 45 mins of cardio daily,,, I slacked this week because I felt like jitting the weights hard again.

Diet. something like this

6am 4 whole eggs/slice cheese/whole wheat tortilla wrap (breakfast burritio made at home)
too much fat. Get f/f cheese and do 1-2 whole eggs and the rest whites.
8am... 1/2 cup whole oats sweetened with splenda
wheres the protein?
10 am .. 1 tin tuna in water
I'd add a carb source here i.e sweet potato/yam/oats; whatever
11am - 12 pm WORKOUT / BCCA'a post workout
you need protein/carbs along with your BCAA's.
12:00 - large chicken breast, tin tuna, 2 tsp fish oil
too much protein
2:00 pm - 1/2 cut whole oats
where's the protein?
4:00 pm.... handfull of almonds (or sub good snack)
throw protein in w/the nuts
6pm/... reasonable dinner with family (chicken , lean beef , steaks, veggies)
You mean, chicken OR lean beef OR steak right? with green veggies?
8pm... 1/2 cup cottege cheese with a handful of fruit.
drop the fruit, no need to spike insulin unless its something like a couple blueberries. Do CC with a good fat source.
10pm BED


I eliminated all protien shakes from the mix...

Your diet needs work.

First off post macros for each meal with total macros for the day.

wow, your cals look low and your carbs are rediculously low. Whatever works for you though....

gawd, I'm surprised your not losing muscle like hell with that diet.

When I'm cutting (right now) I have carbs in every meal and lower cals very slowly.

I'm 6'2" @ 250#'s and my total macros look like this.....
(TOTAL CALS)3,745 (pro)401 (carbs)363.5 (fats)68

I'm getting nice and lean and have lost barely any muscle deadlifts are close to 600

[inky-e]

bf around 20%.....hahaha gotcha.....Id say 15%

[AdamGH]

you are barely eating man. like was said early post your calories, protien, carbs, fats per meal amd total them out for the day as well. here is my current diet for an example. i am cutting to 8% bf.

Meal 1:
1 whole egg - 70 calories, 6g protein, 5g fat
1 ½ cup egg whites - 180 calories, 36g protein, 0g fat
1/2 cup oats - 150 calories, 5g protein, 3g fat, 27g carbs
4 caps Fish, Flaxseed, Borage Oil combo- 40 calories, 4g fat

Totals: 440 calories, 47g protein, 27g carbs, 12g fat

Meal 2:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat
8 caps Fish, Flaxseed, Borage Oil combo- 80 calories, 8g fat

Totals: 400 calories, 39g protein, 36g carbs, 12g fat

Meal 3:
2 cans of Tuna - 200 calories, 44g protein, 4g fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat, 23g carbs
Mayo 2 tbsp - 90 calories, 8g fat, 4g carbs

Totals: 350 calories, 48g protein, 27g carbs, 12g fat

Meal 4:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat
8 caps Fish, Flaxseed, Borage Oil combo- 80 calories, 8g fat

Totals: 400 calories, 39g protein, 36g carbs, 12g fat

Meal 5:
2 cans of Tuna - 200 calories, 44g protein, 4g fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat, 23g carbs
Mayo 2 tbsp - 90 calories, 8g fat, 4g carbs

Totals: 350 calories, 48g protein, 27g carbs, 12g fat

Meal 6:
6oz chicken - 165 calories, 34.5 g protein, 3.75 fat
2 cups Broccoli - 60 calories, 4g protein, 0 fat, 23g carbs
6 oz Sweet potato - 155 calories, 36g carbs, 3.75g protein, 0 fat

Totals: 380 calories, 42g protein, 59g carbs, 4g fat

Daily totals:
2320 calories, 263g protein, 212g carbs, 64g fat

[jeepers]

Thanks.

I'll try the advise and eat more... I am not dropping muscle it's weird. but the belly layers sticks around.... let me get to it and I'll keep you pposted as to the results...

I get 1 hour a day to workout.... thoughts on dropping the weights and focusing on the cardio portion ????

I get confused here. Lets say I weigh 180 lbs. and I have between 12 to 14% B.F. how many cals should I be eating to maintain AND cut ?

[jeepers]

usings a hospital tantia B.F. analyzer.

178.6 lbs
25.4 BMI
fat % = 12.2%
fat mass = 21.8 lbs
FFM = 156.8 lbs
TBW = 114.8 lbs

based on this what should my total calorie needs be.. is it based on the 178.6 totla weight or the 156.8 FFM ?????

[jeepers]

Bump for some response.

Started picking up the calories and protien again... Just need to know how much I should be pulling down.. Based on total body weight OR Fat free body weight ????

[jeepers]

usings a hospital tantia B.F. analyzer.

178.6 lbs
25.4 BMI
fat % = 12.2%
fat mass = 21.8 lbs
FFM = 156.8 lbs
TBW = 114.8 lbs

based on this what should my total calorie needs be.. is it based on the 178.6 totla weight or the 156.8 FFM ?????

todays Tantia BF % (Tuesday 10-21)

180.4 lbs
25.7 BMI
fat % = 11.5%
fat mass = 20.8 lbs
FFM = 159.6 lbs
TBW = 116.8 lbs

[jeepers]

Thinking of throwing some Clen or Clen/t3 at this cutting process.

I have NEVER taken these substances the closest thing would have been a bronc aid/no doze/baby asprin (ECA stack)

worth it ???

[jeepers]

38 year old male.. still lifting and doing cardio. I'm preping for a cycle of Test Cyp with a Dbol kickstart in 2 weeks. Planning on running it for 14 weeks followed by PCT and time off.

thoughts on where I stand to gain from another cycle....

6ft tall 182.5 lbs (BF% I dunno guessing around 12 to 14 %)

[jeepers]

Little update....

I feel as if I'm still improving just not at the pace that I was. Cutting SUCKS. Cardio is killing my old ass hips and knees. I wake up feeling liek a hobbled old man until I get moving , I'm so friggin tight and sore.. joint pain stuff here Bros...

I'll post up some more pics fo ra new BF estimation here in a few moments

[jeepers]

pic as promised...



thoughts ?

38 years old