Var and Clen stack

[kal59]

I was wondering if it would be effective for reducing bodyfat to stack var and clen. My diet is good I just need to cut up a little more. Ive been doing clen for a while now but the gains seem to be wearing off. Any advice is appreciated!

[Phate]

age
weight
height
bf%
cycle experience
training exp
pct?
write out your diet in detail

how long has you been running clen?
how have you been running it? 2 on 2 off, straight with upregulator? what dose?

[kal59]

Im 22 235lbs and 6 foot. Ive been training for 4 years consistently. I did one cycle of var last year and saw some pretty results. Ive been running clen for about 6 weeks. Ive been doing the 2 weeks on 2 weeks off 20/40/40/60/60/80/80/100/100/100/120/120/120/120 mcg's per day. I was thinking about throwing in a little var. What do you think?

[Phate]

what's your bf%, if you don't know post a pic with your face edited out and we'll give you an estimate

post your diet in detail for critique

[HOLLYWOOD.JACK]

Clenbuterol and Anavar will yield good results, theres a few logs on here too - check em out
But as above, diet and training are always #1. Friend of mine ran Anavar and did look a bit bigger while he was cutting but most noticeably he was rock hard muscular wise.

[kal59]

Well I did the bf% machine thing and it said 15%. So I would assume im somewhere around there. As for the diet, its like this

Meal 1
5 egg whites
1 piece of dry whole wheat toast
1 piece of fruit and a small protein shake

Meal 2
1/2 chicken w/ a vegtable

Meal 3
Snack/ Either some natural almonds
and lean turkey breast or sirloin steak and a apple

Meal 4
Post-workout 48g protein shake
and a gatorade

Meal 5
2 grilled chicken breasts w/ a vegtable

Meal 6
Snack
some kind of fruit and some skim milk

Im trying to get at least 250g's of protein per day and very low carbs.

[kal59]

any critiques or suggestions about the stack or diet?

[Phate]

any critiques or suggestions about the stack or diet?

we need your daily caloric expenditure

first thing, you need to know how many calories your body burns on a daily basis, why? because without knowing that you can't even begin to figure out how many calories you need to eat to lose/gain or do whatever

this formula will give you your basal metabolic rate, which is basically a measure of the amount of calories your body would burn if you stayed in bed all day and did nothing

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[kal59]

Doing those calculations it say my BMR is 2301.65. Can that be right?

[Phate]

Doing those calculations it say my BMR is 2301.65. Can that be right?

write out your stats and i'll check it for you, what activity factor did you multiply by?

[kal59]

my weight is 235lbs, height is 6 foot, and my age is 21. I multiplied it by the moderately active activity factor.

[Phate]

i'm getting around 3500, which seems about right

[kal59]

great thanks for your help!

[Phate]

great thanks for your help!

oh i'm not done yet, lol, but if you could help me out by calculating the macros for your diet i can critique it better, i'll give a basic critique but i can't get more in depth without the macros

[Phate]

Well I did the bf% machine thing and it said 15%. So I would assume im somewhere around there. As for the diet, its like this

Meal 1
5 egg whites
1 piece of dry whole wheat toast
1 piece of fruit and a small protein shake
up to 10 egg whites, cut the toast and shake and add a banana
Meal 2
1/2 chicken w/ a vegtable
how much chicken and veges?
Meal 3
Snack/ Either some natural almonds
and lean turkey breast or sirloin steak and a apple
not bad, just watch how many almonds, they add up quick
Meal 4
Post-workout 48g protein shake
and a gatorade
cut the gatorade and add some oats or banana
Meal 5
2 grilled chicken breasts w/ a vegtable
good
Meal 6
Snack
some kind of fruit and some skim milk
go with some cottage cheese or a lean protein source and a good fat source like nuts
Im trying to get at least 250g's of protein per day and very low carbs.

why are you trying for low carb and low fat by the look of it, personally i like high pro/high carb low fat but if you want to run low carb then you're gonna have to up your fat intake

[in2shape]

we need your daily caloric expenditure

first thing, you need to know how many calories your body burns on a daily basis, why? because without knowing that you can't even begin to figure out how many calories you need to eat to lose/gain or do whatever

this formula will give you your basal metabolic rate, which is basically a measure of the amount of calories your body would burn if you stayed in bed all day and did nothing

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

i tried doin this but my maths aint the best bro ,,,any chance you could help me out phate ???? not tryin to hijack but its all up here !!!! age is 27, training 5 years last year consistant , 90kgs , 20%bf ,5ft 11inch tall , i train 3 x pw heavy weights chest try back by legs shoulders or some combo of the 6 not sure where that puts me in exercise catagory,,,, hope you can help me out bro ,,,, if not cool

[Phate]

i tried doin this but my maths aint the best bro ,,,any chance you could help me out phate ???? not tryin to hijack but its all up here !!!! age is 27, training 5 years last year consistant , 90kgs , 20%bf ,5ft 11inch tall , i train 3 x pw heavy weights chest try back by legs shoulders or some combo of the 6 not sure where that puts me in exercise catagory,,,, hope you can help me out bro ,,,, if not cool

i'd be glad to help, though i have to get to sleep cause i have to be up in 7 hours to do cardio before school

start a thread in the diet forum and i'll help you with your diet