hey all

[karesma]

alright so i have been lifting for 2-3 years , been pretty much lifting heavy to my strengh . I still stuggle a bit with my diet , i do eat alot of chicken,fish mostly with vegetables , im currently at 165lbs with about 20% bf , Im looking to cut that fat down with a more stric diet that i haven't come up with yet.My body has changed alot the past 3 years , but it seems i have reached a stock up point where now it gets harder to gain muscle , as i try to lose fat i also lose strengh. Cardio is something i hate doing in the gym so my cardio is pretty much none during the winter , when summer comes i tend to do more cardio outside. So here are my stats 5'11 , 165lbs , age 27 , male, my question to you guys is is tren75 a good push up ? im not a fan of taking a bunch of stuff some people take alot of stuff while on steroids and thats something that scares me since i dont wanna mess up my health, , tren75 is save so according to a site. im lookin for your opinions from vets. thanks again if you have any questions ask i will answer

ps: i did read some of the stickies but im still lookin for answers from people that tried and used.

[Honkey_Kong]

Tren75 isn't a steroid. The products you see on that site are steroid alternatives.

That being said, if you're 165lbs and 5'10 at 20%bf, you're not eating enough food. And what you're eating isn't very clean. How much fast food and junk food are you eating? Half your diet? More? Write out your entire diet and include times of day you eat and portion sizes and macros (if you know them).

What does your training look like? write out your entire schedule here include exercises, weight, # of reps and # of sets for each exercise you do. Let's try to see what you can do differently.

If you take the time to write this out, you'll get a lot of good feedback that will help you out. It won't be instantaneous, but you'll make good progress this next 6 months.

[karesma]

back day

LAT PULLDOWN
4 SETS OF 10 REPS 150lbs

NEAROW GRIP PULLDOWN
4 SETS OF 10 REPS 150LBS

SEATED CABLE ROW
4 SETS OF 10 REPS 120LBS

T BAR ROW
4 SETS OF 10 REPS 90LBS

SEATED ISO ROW
4-5 SETS OF 10 REPS 150LBS FIRST SET
SECOND SET 180 LBS
THIRD SET 185LBS
LAST SET 190 LBS

STRAIGHT ARM PULLDOWN
4 SETS OF 10 REPS 5 LBS

DUMBELL ROW
4 SETS OF 10 REPS 50LBS

[karesma]

Chest day

cable crossover
4 sets of 10 reps 45lbs last set 60lbs

flat barbell bench press
4 sets of 10 reps 140 lbs

flat dumbeel bench press
4 sets of 10 reps 70lbs

machine seated bench press
4 sets of 10 reps 180lbs

seated machine fly
4 sets of 10 reps 180lbs

decline barbeel bench press
4 sets of 10 reps 90lbs

[karesma]

eating more will lower my bf % ? and exactly when should i be eating since i work night shift , doesnt that mess up a diet routine ?

[Friesian]

eating more will lower my bf % ? and exactly when should i be eating since i work night shift , doesnt that mess up a diet routine ?

If you eat too little food your body will assume you're going through a period of starvation and will go into a catabolic state. Becuase it thinks you're starving, it will hold onto bodyfat stores as much as possible to ensure you have energy for it to use. Instead, it will take energy from your readily available and "non-essential" tissues i.e. muscle. Eating more keeps you from going into this state. Optimally, you want to be in a 500kcal/day deficit if you want to lose weight, compared to maintenance.
And the fact you work night shift should not make a difference. You should be compensating for this and adjusting your sleeping pattern and eating habits to suit.

[Gunsablazin]

A lot of varibles

[karesma]

your right as for i dont eat much , i work night shift so as soon as im done working at 7am , i head home and have myself a egg wrapped tortillas with oatmeal cooked in the egg along with peanut butter on the tortilla and i add a dressin i usally us on my salades which is blue cheese ranch. then i go to sleep and i wake up around 1 pm , i only eat back at 7pm after coming back from the gym in which i go at 5pm. sometimes i after i wake up i will make my self an other tortillas but with tuna this time. i take a protein shake right after the gym and i eat either a chicken salade or chicken , fish with vegetables. if im still hungry afterwards then i will start lookin for some snack foods sometimes either high on fat or high on sugar.

i train at least 22 times per month , lifting only no cardio at all .

leg day would look like this
Chair squat
10 rep - 360lbs
10 reps - 450 lbs
10 reps - 540 lbs
10 reps - 630 lbs

leg press
15 reps - 270lbs
15 reps - 360lbs
15 reps - 450 lbs
15reps - 540 lbs
15 reps - 630 lbs

seated calf raise machine
15 reps - 100lbs
x3

LEG EXTENSION MACHINE
10 reps of 75lbs one leg at the time.
4 SETS

ARM day
DUMBBELL PREACHER CURL
10 reps of 60lbs one arm at the time so thats 4 sets
superset with
barbell curl 10 reps of 50lbs 4 sets

lying dumbell tricep extension
10 reps of 4 sets 32.5lbs

FLEXOR incline dumbbeel curls
10 reps of 4 sets 32.5lbs

rope push downs
10 reps of 4 sets 160 lbs last set 180lbs

DIPS
7 reps
8 reps
9 reps
10 reps

cable one arm tricep extension
4 sets of 10 reps 25lbs

seated machine curl
4 sets first set 10 reps of 120lbs
second set 7 reps of 120lbs
third set 7 reps of 120 lbs
last rep 6 or 7 rep of 120lbs im pretty much out of strengh at that time.

[Honkey_Kong]

First of all, you diet is god awful. What you should do is setup a meal plan where you eat every 4 hours. Start eating more lean chicken breasts and rice. Stay away from processed foods. Develop a meal plan where you're getting a lot of protein and little sugar in your diet. Take a few hours to work a meal plan and include times, portions and macros to meet a goal. And try to come up with different meals that meet the same goals (otherwise you'll get sick of it quick). But regardless, you need to be force feeding yourself with good food if you want to put weight on.

What I would do is divide your training up among a 4 day cycle or 5 day cycle and then take a couple days off. give chest, shoulders, legs and back/biceps their own day and work abs in on a day there too. I'd go fewer reps but heavier weight and work more exercises that target muscle groups. Again take some time and figure this out too. And for this, don't let it be a set routine, constantly make modifications as necessary.

[karesma]

and so the reason why my weights dont go up is due to my diet ?

[tarmyg]

and so the reason why my weights dont go up is due to my diet ?

Yes.

You could live in the gym but with the wrong diet nothing will happen, well, not much anyways.

~T

[karesma]

what would you say would be my cal/day ? for losing bf and gainning muscle ?

[tarmyg]

karesma,

Start a new thread in NUTRITION RESOURCE FORUM for diet help.

Thanks
~T

[Friesian]

Agreed, there are people with a more expert opinion who can give you specifics over at the nutrition forum.

[marcus300]

Tren75 isn't a steroid
You need to start learning how to stimulate muscle tissue by hard intense training
You also need to learn how to eat to gain mass, diet is a major contributor to your gains and maintenance