I'm new to this part of the forum

[blksavage]

god I am so lost don't even know where to start and its so important

[--->>405<<---]

start with ur stats.. age weight height bf%..

next would be ur goals... cutting, bulking..?

and welcome blk..

[blksavage]

right on thx. lets see I'm 28yrs 6 foot 4 285 lbs about 20% body fat I just want to cut down to about 15bf% so I can begin my cycle of cypionate, masteron-e, tren-e and winny. heres an example of what I eat ie today
breakfast: 3 egg whites 1 whole egg, 1 piece of wheat toast with peanutbutter. half a cup of cottage cheese with sliced peaches in it

snack: broccli, carrots apple

lunch: whole wheat pasta with chicken and shrimp and half a glass of spicy v 8

snack protein shake and apple


dinner: undecided


snack protein shake

I just started wasting healthy two weeks ago well thats what I consider this but like I said I dont know shit about dieting so I'm open for all the help I can get and thx

[RaginCajun]

welcome aboard! looks like you have the mind set and the types of foods to eat but you need to get on a more numbers diet. go read thru some of the stickies and learn about macros and what not. the gurus will help!

[--->>405<<---]

for starters i suggest u read the stickies:

1 so u wanna learn how to diet

2. how to cut

3. tdee

also if i were u id shoot for 12%minimum before considering a steriod cycle.. u wanna be able to focus on muscle growth without having to worry too much about fat and also starting at a low bf will mean that u finish at a lower bf.. plus theres potential for negative sides with steroids..

and more importantly i think u need to have a full understand of dieting-> (not cutting but dieting as in "how to eat to accomplish ur goals successfully") before considering a cycle.. otherwise ur not gonna be able to take the most advantage of the cycle, not gonna minimize fat gain, not gonna know how to keep ur gains post cycle...

at 285lbs 20%bf ur tdee is @4000cals

prob gonna wanna run 3200cals

id low carb it at 480g pro, 160g carbs, 71g fat

the lower carbs r gonna help u mobilize fat easier than 40/40/20 will...

split ur carbs into meal 1, preworkout, postworkout only .. limit them to oats, sweet potatoes, brown rice only.. have green veggies in other 3 meals at least..

keep ur protein sources lean..

cardio: am fasted is great .. u could start out at moderate intensity and once u get in better shape incorporate 10mins HIIT followed by 20-40mins moderate a couple days per week to really see it come off

get the reading dun.. then post a diet and well take a look.. good luck

[blksavage]

hell yeah thx ill very back to you ill do my reading tonight

[blksavage]

I been reading up on what you told me and I have to say wow this shit is over whelming, but I'm starting to pick it up a little and I mean very little, lol, I find this alot more interesting then planning a cycle forum shit by thr time I finish between the two I should be a chemist and a nutritionist. thx for your help I'm going to just use your plan you laid out for me for now the great thing about the diet part is if I make a mistake I can make changes and correct unlike with injecting aas I would want to take that chance. so I'm still lost as far as diet is concerned but have a better appreciation and understanding of it so I'm going to jump into it and learn from my mistakes and ask for your help along the way thx

[blksavage]

so you suggested 60/30/10 right?

[--->>405<<---]

^^ its actually 60/20/20..

keeping carbs @ or less than 20% of ur total daily cals will allow ur body to mobilize fat for oxidation at an optimal rate.. make sure ur carb choices r complex low gi.. preferably oats, sweet potatoes, brown rice.. and keep it meal1, pre w/o, pwo...

glad to see u did some reading.. it wouldve taken us forever to cover what those threads taught u in an hr!

u will want to include a small carb refeed every 2 weeks (14days).. on that day if i were u id run same cals (3200) at 40/40/20 which should put u at:
320g pro
320g carbs
71g fat

[--->>405<<---]

also if u can stomach it u mite wanna incorporate 2 cardio sessions per week with:

5min warmup
10mins HIIT (intervals)
5min complete rest (allows ffa release into blood)
20-40min moderate cardio

u can do it fasted or in the middle of the day but try to wait 3 hrs after eating.. if done fasted id take 10g bcaa prior..

[blksavage]

I can stomach it and I will keep you posted, you archy, gearbox and gixxer boy are a huge contribution to the site thx

[--->>405<<---]

glad to help bro get it dun..

[--->>405<<---]

for starters i suggest u read the stickies:

1 so u wanna learn how to diet

2. How to cut

3. Tdee

also if i were u id shoot for 12%minimum before considering a steriod cycle.. U wanna be able to focus on muscle growth without having to worry too much about fat and also starting at a low bf will mean that u finish at a lower bf.. Plus theres potential for negative sides with steroids..

And more importantly i think u need to have a full understand of dieting-> (not cutting but dieting as in "how to eat to accomplish ur goals successfully") before considering a cycle.. Otherwise ur not gonna be able to take the most advantage of the cycle, not gonna minimize fat gain, not gonna know how to keep ur gains post cycle...

At 285lbs 20%bf ur tdee is @4000cals

prob gonna wanna run 3200cals

id low carb it at 480g pro, 160g carbs, 71g fat

the lower carbs r gonna help u mobilize fat easier than 40/40/20 will...

Split ur carbs into meal 1, preworkout, postworkout only .. Limit them to oats, sweet potatoes, brown rice only.. Have green veggies in other 3 meals at least..

Keep ur protein sources lean..

Cardio: Am fasted is great .. U could start out at moderate intensity and once u get in better shape incorporate 10mins hiit followed by 20-40mins moderate a couple days per week to really see it come off

get the reading dun.. Then post a diet and well take a look.. Good luck

so you suggested 60/30/10 right?

^^ its actually 60/20/20..

keeping carbs @ or less than 20% of ur total daily cals will allow ur body to mobilize fat for oxidation at an optimal rate.. Make sure ur carb choices r complex low gi.. Preferably oats, sweet potatoes, brown rice.. And keep it meal1, pre w/o, pwo...

Glad to see u did some reading.. It wouldve taken us forever to cover what those threads taught u in an hr!

U will want to include a small carb refeed every 2 weeks (14days).. On that day if i were u id run same cals (3200) at 40/40/20 which should put u at:
320g pro
320g carbs
71g fat

check out the bold