before pics, 6'4" 280 before start of day one.. (bf% guesses)

[void4114]

t.i.a to anyone that may help me in the right direction...

one of my friends have been on anavar and clen, so im gonna try it out..

ill be starting in a week.. my gym routine is weird to some but works for my body.. i have no problem bulking up and holding... if i go for a week straight i can maintain the swell for 3 weeks no problem.. and strenght is there to my liking..

eating has been in check and will be trying something new when i get going..

currently at 6'4" and 280 was looking to get down to about 225-235..

cardio is in check for 30 minutes in the morning and afternoon.. work is on my feet actively for 9 hours... water is my drink and eating at work is off diet but im changing that today.. (bringing my own from now on) ..

while at work every hour me and some work friends have a little work out we do. 10 perfect push-up pushups/ 10 dips or pull ups each hour... we have both there so we use them...

any idea's on where my bf% is at.

[Okinawa_Power]

First off I think you are headed in the right direction! You know you have to do the cardio and you know that weight training will also help you out. As for diet, shit I hate dieting and I really dread when I have to diet in May-Jun!!! But in order to lose the weight you are hoping to lose you are really going to have to get your diet in check. I would not take clen or anavar just yet, I would hold off for a few months to see how your diet and cardio is coming along before you jump to the dark side. Good luck, stay motivated and hit those heavy ass weights!!!!!

[void4114]

Understandable on getting the diet in check.. I just gotta find time to stop and get stuff from the local nature store to acomondate my meals at work..

The reason I'm going to the dark side is.. No matter what I do my body won't go below 260 and in the end I only look thinner in the face.. I've been like this for years and it's been the same every time.. Even including a personal trainer that helped me last year which got me thinking this route.. He stated in his words " your body just dosent want to work like other do, I can get anyone down To their weight but you just bulk."

[Hazard]

Maybe look into carb cycling..... and i'd say your personal trainer sucks.....

You'll get there man - cant wait to see progress pics.....

~Haz~

[void4114]

I had the same thoughts on the personal trainer but for the workout guide book he wrote up for me, other trainers said it should of worked for me..

I'll take a look around and see if I can find it.. Not sure if I packed it for my move or thru it away

[kalspic]

I had the same thoughts on the personal trainer but for the workout guide book he wrote up for me, other trainers said it should of worked for me..

I'll take a look around and see if I can find it.. Not sure if I packed it for my move or thru it away

its tought for someone to write you a guide. only you know how your body really responds.

[void4114]

That's what I saw.. Within the time the trainer went thru my workout with me I lost some.. So when he stopped walking thru with me I kept doing what he said and it really didn't purgress much from that.. So I stopped.. I seen it as a way for the. To look like what they told you got you in the right direction but I had to pay more for him to give me another work out guide to keep me on my path..

I can alter my eating and easily surpass what I did with him.. And that's what I'm gonna do but I hit 260 and no matter what it's like hitting a wall and then there is no more losing weight

[void4114]

And please don't think I'm an a**hole I'm just trying to provide the most to help me get down to my goal with the vast knowledge base here and from each indavidual

[FireGuy]

How much cardio and how many calories did this Personal Trainer have scheduled for you?

[void4114]

im gonna look for the quide i had, when i get home. i know i was there for 1 hour.. for the scheduled workout, and im not a gym talker, if my music aint on then im not in the gym..

[BG]

I would def stay away from the clen until you have your diet figured out for a few months.

[void4114]

after reading a bit i may just hold off on the clen..

i must have thrown the guide out from the trainer i worked with..

[ReX357]

void I think your problem is that your diet as to be adjusted as you go along. As you drop weight and lose body fat, you caloric requirement will change and thus your diet and the amount of foods you need. You should update your diet monthly if not bi-monthly. Also, make sure you do your cardio first thing in the morning on your empty stomach at 65% max heart rate for 35 minutes.

If you do this, there's no reason why you shouldn't lose weight.

[void4114]

rex: my cardio is first thing in the morning. 6 days a week. and gym always starts with my 30 minute cardio walk on 4.0mph / or the eleptical. (i cant run because of a accident 3 years ago, so thats outa the question) then ill follow up with alternating weight training..

on the bi-monthly diet, should i cut stuff out of my diet, or add to it?

[ReX357]

rex: my cardio is first thing in the morning. 6 days a week. and gym always starts with my 30 minute cardio walk on 4.0mph / or the eleptical. (i cant run because of a accident 3 years ago, so thats outa the question) then ill follow up with alternating weight training..

on the bi-monthly diet, should i cut stuff out of my diet, or add to it?

All depends. As you drop weight, you caloric requirement will change.

Figure out your BMR and then substract 15% of it and that tells you how many calories you should be eating everyday. Just reassess that number bi-monthly and adjust your diet accordingly.

Also, please post your diet in this thread. I would be more than glad to help you with it.

Post it as follow:

Meal 1:
(amount) food protein (g) / carbs (g) / fats (g) / calories (kcal)
(amount) food protein (g) / carbs (g) / fats (g) / calories (kcal)
total protein (g) / carbs (g) / fats (g) / calories (kcal)

Meal 2:
same as above.

If you do not have a diet worked out like that then you have not tried dieting yet.

Also please post your BMR.

[void4114]

Bmr if the calculator was correct...

Bmr = 2581

and i followed this diet a couple months ago without going to the gym and was able to still deal with the way i felt... i wasnt hungry and was still getting 8 hours of sleep and wasnt run down at work

http://www.steroid.com/diet.php

[ReX357]

Well there you have your problem.

You're maintenance calories is 2851 yet you're going on a diet providing 5000+ calories a day!!! No wonder you can't lose weight.

You need to make a diet that gonna provide 2483kcals a day. Yes, you will be hungry all the time. NO, it's not gonna be easy. Are you gonna lose weight? Yes.

DO NOT TAKE AAS. It is not gonna fix your problem.

[void4114]

so are there any other guide lines for a diet that fits my needs... i have no problems for the eating times. i just need to get something along the lines like that link but in my range...

[void4114]

so today at the gym i monitored me heart rate using the ones built in to the eliptical (its fat burn is set to 60% heart rate so i stayed just above the 135 heart rate( 142 was my heart rate for a natural stride for me). for the 35 minutes..

my average day contsist of unsalted mixed nuts. its easy for me to grab a hand full while at work.. (im a pawnbroker that watches over 3-4 other people right now so i dont get to sit at work. with the economy the way it is) i also work out at work... doing perfect push ups 10- every hour and dips 10- every hour

this is what i maintained this week starting monday morning... and i take 1 one a day vitamin, and 1 mega red (fish-oil pill)

meal 1.... is usually a bowl of cereal with hole milk and a cup of oj (oj is my coffee in the morning i cant go without it) 730am

meal 2.... is some nuts or a natures way oats and honey granola bar or fruit between 930-1030

meal 3 ... is a small garden salad plain and a apple.. between 1130-1pm

meal 4... is some more nuts/ or fruit 230-3pm

meal 5... is usually turkey or chicken baked with mixed veggies steamable 530-630pm

meal 6 ... fruit 830- 9pm

sleep is usually 1030-11 pm - 6 am

[gbrice75]

No offense dude, but I don't know how you managed to put on an ounce of muscle with a diet like that. There is hardly any protein at all, and the only meal I see that's worth anything is meal 5...

Please take a look at other people's diets in this section - even the worst one has GOT to be better than your current one!

[void4114]

thats what i have done for the past 2 days... its harder for my to find something to eat towards a diet because im picky...

i dont eat tuna, nothing with mayo, ranch, or any salad dressings...

i dont eat cottage cheese, or oatmeal either...

but other than that i can alter what i eat its just i dont have the knowledge to alter my meals towards what to eat at the times

...

towards muscle growth i cant really complain.. im not looking to gewt jacked im fine with were im at im just trying to slim down like 50 pounds

[gbrice75]

I hear you about being picky because i'm the same way. But you know what? I have to man up and eat stuff I don't really like, because I have a goal that I can't reach any other way. In my opinion you need to start thinking that way too.

And you may be happy with your current muscle, but I can guarantee you that on the diet you just posted, it won't last for very long - you're not even getting enough protein to maintain any kind of muscle.

All the knowledge you need is in this section; again, look at other's posted diets, and adjust yours until it's something you can work with. I have been modifying and refining mine every week for the past 2 months and i'm finally at a place where i'm pretty happy with it.

You definitely need to add some protein at every meal - chicken, some kind of fish, turkey, egg whites, even lean steak - SOMETHING. But those nature valley bars won't do jack for you - loaded with sugar - keep eating those with nuts and you will not lose the bodyfat bro.

Sorry to sound harsh - and I am NO expert by any means - but I am just reiterating what people have told me on here and I am learning every day... so I am just passing this along to you.

[void4114]

Gbrice75 no hard feelings at all.. Anyone posting pictures has to be open to criticism and I understand that.. I registered to this website after lurking around for months and have learned stuff each day..

I'll take a look around on other's diet's and try and alter it and and post up and see where people can fine tune it for me

[gbrice75]

Gbrice75 no hard feelings at all.. Anyone posting pictures has to be open to criticism and I understand that.. I registered to this website after lurking around for months and have learned stuff each day..

I'll take a look around on other's diet's and try and alter it and and post up and see where people can fine tune it for me

There you go, that's the right attitude!

Check mine out - I have it posted on here (although it's a bit different now, but not by much). It may not be the best diet ever, but it's loosely based on a diet designed by one of the board diet guru's here. Caloric goals for me are about 2000 daily, so you may need to adjust overall macros but check it out just for food ideas.

[void4114]

sooooo my bmr is 2581.... if i divide this by 7 meals and adjust calories acorddingly will it be in the right direction... with adding the most protein per calorie first...

2581 % 7 meals = roughly 369 calories per meal. 368.7 to be exact...

now while staying around these numbers i can adjust each meal to give or take other meals...

what im talking about would be... instead of eating 369 calories for meal 1-7 i can do

meal 1 438
meal 2 300
meal 3 438
meal 4 355
meal 5 500
meal 6 400
meal 7 150

its just a rough estimate... let me know if im on the right track

this website says im 14.81% bf i think the website is off

http://www.bmi-calculator.net/body-fat-calculator/

[BennyLom]

Yes, the website is off. I would guess you are around 25% BF.
I sounds like you are both motivated and able though, so I am looking forward to seeing you post pics again in a few months showing lots of progress. Like they said, stay of the AAS for a bit bro.

[gbrice75]

sooooo my bmr is 2581.... if i divide this by 7 meals and adjust calories acorddingly will it be in the right direction... with adding the most protein per calorie first...

2581 % 7 meals = roughly 369 calories per meal. 368.7 to be exact...

now while staying around these numbers i can adjust each meal to give or take other meals...

what im talking about would be... instead of eating 369 calories for meal 1-7 i can do

meal 1 438
meal 2 300
meal 3 438
meal 4 355
meal 5 500
meal 6 400
meal 7 150

its just a rough estimate... let me know if im on the right track

this website says im 14.81% bf i think the website is off

http://www.bmi-calculator.net/body-fat-calculator/

Void - it's good that you figured out your BMR, but more importantly you need to find what your true TDEE is (or as close as you can get). THAT is the number you need to start with, and reduce calories from there - probably by about 500 daily is a good starting point.

There's definitely more to it (calorie and carb cycling, etc) but for now you need to find out your TDEE/maint.

[void4114]

So my tdee is 4001 from the calculaters I found online..

I put in my bmr and my activity level ..

The thing is I'm more active then there moderate but less then the next step up so I'll stick with the moderate .. The way I see it is if I can burn more at the moderate then starting at the next step up it lowers my time for what I'm looking to do

[void4114]

damn went to the club lastnight, and didnt have one drink. my frinds were like what the f*ck... and i felt good... i looked at it like it aint water i dont want it.. still feel good about myself for doing it..

[ArenaLiftwarrior]

you can do it man.. Good job

[void4114]

Weekend went good and weighed in before the gym this morning at 269 I'm sweating like a maniac after my workouts...

Is it water weight fluncuating or could I be Losing alil weight..

[dec11]

I had the same thoughts on the personal trainer but for the workout guide book he wrote up for me, other trainers said it should of worked for me..

I'll take a look around and see if I can find it.. Not sure if I packed it for my move or thru it away

ditch the trainer and spend on a sports dietician instead

["DIRTY D" SANCHEZ]

It sounds like loosing that book from your previous trainer was a good thing besides the pro's being able to adjust it. Keep up the good work man.

[void4114]

i got 9 pounds before my wall i usually hit... i learned more here then a trainer told me..

so we will see if i can surpase my normal 260.. if so im on the right track

[lovestospooge23]

t.i.a to anyone that may help me in the right direction...

one of my friends have been on anavar and clen, so im gonna try it out..

ill be starting in a week.. my gym routine is weird to some but works for my body.. i have no problem bulking up and holding... if i go for a week straight i can maintain the swell for 3 weeks no problem.. and strenght is there to my liking..

eating has been in check and will be trying something new when i get going..

currently at 6'4" and 280 was looking to get down to about 225-235..

cardio is in check for 30 minutes in the morning and afternoon.. work is on my feet actively for 9 hours... water is my drink and eating at work is off diet but im changing that today.. (bringing my own from now on) ..

while at work every hour me and some work friends have a little work out we do. 10 perfect push-up pushups/ 10 dips or pull ups each hour... we have both there so we use them...

any idea's on where my bf% is at.

damn ur 6'4 and 280? u got a huge amount of muscle underneath that belly man

[void4114]

I'm starting to see a general form of some ab outlines and feel a hell of alot about myself..

I'm maintaining 269 right now.. Which I thought was just water weight..

[ReX357]

I'm starting to see a general form of some ab outlines and feel a hell of alot about myself..

I'm maintaining 269 right now.. Which I thought was just water weight..

Post your diet.

[void4114]

not much of a diet rex... i just been counting calories, i dont go over 2000 calories a day...

beggining of week one...



after 2 1/2 weeks..

[void4114]

so i hit my plateau at 258lbs... im changing it up by trying the p90x for the next 90 days while following the eating regimen thats with that...

[void4114]

down to 255.. p90x aint no joke.. also setting a new goal for myself to do some bartendaz style workouts..

but dont think my explosive power is up to par for that workout