You'll want to read this!

[The Titan99]

Your welcome Got it.
We basically just eat the natty PB for its healthy fat grams, and a little for its protein content. (the unsaturated fat I was telling you about in a previous post). So if there is some other form of natural nuts there or nut butter, you could use that. If not, maybe you could just supplement with olive oil, flaxseed, hempseed oil etc.

Coconut? I'll check this out myself...

Basically, calipers IMO. Take several measurements CAREFULLY, and take the average. It should be close if you do it right. Other than that, you could surf around this site and check all the "guess my bf%" threads, and compare yourself in mirror to some of these guys. Not saying that's super accurate, but it's something. Just be HONEST with yourself. Try not to be one of those guys that tells everyone they're 10% when they have little love handles going on. Before I started my LONG ass cut I've been on, I was in denial when the calipers read me at 25%. It sucked, but looking back, it was pretty accurate. I'll try to post some before and after pics for you if you like. Actually, there is some of me a few pages back in this thread.

Got it. Of all of them the average is 23%. My first goal is under 15%.

This IS Ronnie's thread, and I'm sorry if I offend anyone on here or Ron himself by answering some peoples Q's. It's just that this guys questions were fairly basic knowledge IMO, and I'm completely confident I can help people with Q's like this. I just personally feel Ronnie's knowledge is more valuable for a little more advanced problems, although I readily and completely admit he has the knowledge to help people like this too. Ron's still the man, I've just seen him get a little frustrated in past posts with people asking a myriad of what I refer to as basic knowledge questions. Again, I don't mean to offend anyone, just enjoy helping

I SERIOUSLY appreciate the help man. I train dive instructors/divemasters and you don't need me to tell you how to attach yoursnorkel to your mask. HOWEVER, you do needsomeoneto do it, and you've been patient enough for that.

[Archangel.]

Coconut? I'll check this out myself...

Got it. Of all of them the average is 23%. My first goal is under 15%.

I SERIOUSLY appreciate the help man. I train dive instructors/divemasters and you don't need me to tell you how to attach yoursnorkel to your mask. HOWEVER, you do needsomeoneto do it, and you've been patient enough for that.

I'm really happy I can help you out. It means a lot when someone shows so much appreciation such as you have. Actually, I supplement with DME coconut oil (DME is the brand name). It's all natural and very good for you. That sounds like a very cool job you have, I've always been interested in diving. Ok, so you're about 23%, and your first goal is to drop to under 15%. I would recommend a carb cycling approach for this goal, as that's what I used to drop from 25% to my now 10-12%. It took some trial and error, but I did succeed, and so will you. Start with 1.5 grams of protein per pound of bodyweight, 150 grams of carbs/day, and 50 grams of fat/day. So, for example, if you are 200 pounds, that would be 300g/protein/day, 150g/carbs/day and 50g/fat/day. That would equate to a total of 2250 calories. Do this for 3 days, then do what is called a "carb up" day, where you will increase your total carbohydrate intake to 250g for the day, but you will also reduce your total protein intake for that day down to 200g. What your doing is increasing carbs by 100g, and also lowering protein by 100g. Since 1 gram of carbohydrate = 4 cals, and 1 gram of protein = 4 cals, you will still be consuming a total of 2250 calories, but the change will shock your body and also replenish some the glycogen in your muscles, which will make you appear a little "fuller" and be a little stronger. So it's a two fold benefit. Then do the first diet outlined again with the 150g/carbs/day and 300g/protein for another two days, then do another carb up day as outlined. Fat always stays the same. Again, this is just an example for someone who weighs 200 pounds. Don't forget, you've got to determine your TDEE. This will help you be even more accurate. Do cardio 4-6 times a week at a moderate intensity for 30 mins to start, and see how your progress goes from there. If you like, give me your TDEE when you figure it out, and I can help you dial something really accurate in diet and cardio wise.
Just a heads up for you, a lot of people say not to cycle with a higher bf% like yours (no offense, I was there), because there is a higher risk for estrogen sides etc, but I'm not here to tell you how to live your life. It's just that you can still achieve your goal naturally with the right desire and work ethic, but that's entirely an individual decision.
Also, the diet I just described to you is Ronnie's carb cycling method, so all the credit goes to him really for what I just entailed for you.

[The Titan99]

I'm really happy I can help you out. It means a lot when someone shows so much appreciation such as you have. Actually, I supplement with DME coconut oil (DME is the brand name). It's all natural and very good for you. That sounds like a very cool job you have, I've always been interested in diving. Ok, so you're about 23%, and your first goal is to drop to under 15%. I would recommend a carb cycling approach for this goal, as that's what I used to drop from 25% to my now 10-12%. It took some trial and error, but I did succeed, and so will you. Start with 1.5 grams of protein per pound of bodyweight, 150 grams of carbs/day, and 50 grams of fat/day. So, for example, if you are 200 pounds, that would be 300g/protein/day, 150g/carbs/day and 50g/fat/day. That would equate to a total of 2250 calories. Do this for 3 days, then do what is called a "carb up" day, where you will increase your total carbohydrate intake to 250g for the day, but you will also reduce your total protein intake for that day down to 200g. What your doing is increasing carbs by 100g, and also lowering protein by 100g. Since 1 gram of carbohydrate = 4 cals, and 1 gram of protein = 4 cals, you will still be consuming a total of 2250 calories, but the change will shock your body and also replenish some the glycogen in your muscles, which will make you appear a little "fuller" and be a little stronger. So it's a two fold benefit. Then do the first diet outlined again with the 150g/carbs/day and 300g/protein for another two days, then do another carb up day as outlined. Fat always stays the same. Again, this is just an example for someone who weighs 200 pounds. Don't forget, you've got to determine your TDEE. This will help you be even more accurate. Do cardio 4-6 times a week at a moderate intensity for 30 mins to start, and see how your progress goes from there. If you like, give me your TDEE when you figure it out, and I can help you dial something really accurate in diet and cardio wise.
Just a heads up for you, a lot of people say not to cycle with a higher bf% like yours (no offense, I was there), because there is a higher risk for estrogen sides etc, but I'm not here to tell you how to live your life. It's just that you can still achieve your goal naturally with the right desire and work ethic, but that's entirely an individual decision.
Also, the diet I just described to you is Ronnie's carb cycling method, so all the credit goes to him really for what I just entailed for you.

Ha! My house is in the middle of an old coconut farm so they literally rain down around here. A lot of people are actually seriously injured during wind storms from falling coconuts!! One of the girls that work for me can knock the top off one and drain it into a glass in under 20 seconds. NATURE!! Got that going for me. I was in the water for 13 years straight, every day, throwing tanks,students, gear and gas every day. I used to play football in college and have always been 220-230 pounds lean. About 5 years ago (as I turned 40) I got more into the instructor training, theory, equipment and administration and way bigger money. Kept the hobby of power-drinking, chic-chasing and BBQ rib eating. You can guess what happened next. Couldn't get any pu**y in Thailand, WHAT'S UP WITH THAT? Anyway, in the past I could always start working out, swimming and 60 days later, BANG, no problem. This time I was at it for 18 months+ and just turned into a gorilla. Finally I got this gym equipment (3000 + Dollars, so I'm commited) and tried to start eating better. That's when I saw the test C and Deca in the Pharmacy. You can by inject able morphine w/o a prescription here if you wanted, so I thought I'd try it. Obviously I didn't do enough research. Last time and this time I had no side effects, but I suppose I'm just lucky. Still, it's doing something good. I was originally asking if I should up the dose and maybe add some stanz to it.

Thanks to you I now have my cocked-up workout hammered out and am about to sort the core of the problem out, my diet. Since I'm on a low dose I'm just going to finish like I have been with the 400 mg Test, PCT then cut naturally to 12-15%. THEN do this the way it's supposed to be done.

If you knew me, you'd know I don't mean this in any overly ingratiating way, but if it weren't for your honesty, time, help and patience I would have unknowingly gone down a very different road. I owe you man.

I finish a instructor group on Fri. and will get back to you with my exact numbers (BMR,TDEE, etc.) on Sun. If you have the time (anytime) it would really help. Ron's deal seems real which is how I ended up on this thread, but your clarification is invaluable.

Thanks again buddy!!

[Archangel.]

Ha! My house is in the middle of an old coconut farm so they literally rain down around here. A lot of people are actually seriously injured during wind storms from falling coconuts!! One of the girls that work for me can knock the top off one and drain it into a glass in under 20 seconds. NATURE!! Got that going for me. I was in the water for 13 years straight, every day, throwing tanks,students, gear and gas every day. I used to play football in college and have always been 220-230 pounds lean. About 5 years ago (as I turned 40) I got more into the instructor training, theory, equipment and administration and way bigger money. Kept the hobby of power-drinking, chic-chasing and BBQ rib eating. You can guess what happened next. Couldn't get any pu**y in Thailand, WHAT'S UP WITH THAT? Anyway, in the past I could always start working out, swimming and 60 days later, BANG, no problem. This time I was at it for 18 months+ and just turned into a gorilla. Finally I got this gym equipment (3000 + Dollars, so I'm commited) and tried to start eating better. That's when I saw the test C and Deca in the Pharmacy. You can by inject able morphine w/o a prescription here if you wanted, so I thought I'd try it. Obviously I didn't do enough research. Last time and this time I had no side effects, but I suppose I'm just lucky. Still, it's doing something good. I was originally asking if I should up the dose and maybe add some stanz to it.

Thanks to you I now have my cocked-up workout hammered out and am about to sort the core of the problem out, my diet. Since I'm on a low dose I'm just going to finish like I have been with the 400 mg Test, PCT then cut naturally to 12-15%. THEN do this the way it's supposed to be done.

If you knew me, you'd know I don't mean this in any overly ingratiating way, but if it weren't for your honesty, time, help and patience I would have unknowingly gone down a very different road. I owe you man.

I finish a instructor group on Fri. and will get back to you with my exact numbers (BMR,TDEE, etc.) on Sun. If you have the time (anytime) it would really help. Ron's deal seems real which is how I ended up on this thread, but your clarification is invaluable.

Thanks again buddy!!

As we get older, our natural test production declines and our metabolism slows down, which are just a couple of reasons I'm sure you didn't snap right back into shape like when before you were 40. I'm only 26, and I notice a HUGE difference from when I was 18, especially metabolism wise. I'm not necessarily telling you NOT to cycle steroids, because you're definitely old enough from a chronological standpoint, it's just important to have a natural "base" to build on before diving into AAS. This base is built with several years of natural training and proper diet. I just haven't seen any pics of you, and don't know your "real" training history, (how long has it been that you have been working out religiously, not "here and there"). I will definitely help you out when you get back to me with your TDEE/BMR, no problem. As for you saying you owe me, I'm just really happy I could help. (maybe if I'm ever in Tailand you could teach me how to scuba lol). What you said about the coconut windstorms was hilarious, and the girl that opens the coconut and pours it in a glass in 20 seconds!? Tell me she karate chops the top off or something, that would be priceless

[The Titan99]

As we get older, our natural test production declines and our metabolism slows down, which are just a couple of reasons I'm sure you didn't snap right back into shape like when before you were 40. I'm only 26, and I notice a HUGE difference from when I was 18, especially metabolism wise. I'm not necessarily telling you NOT to cycle steroids, because you're definitely old enough from a chronological standpoint, it's just important to have a natural "base" to build on before diving into AAS. This base is built with several years of natural training and proper diet. I just haven't seen any pics of you, and don't know your "real" training history, (how long has it been that you have been working out religiously, not "here and there"). I will definitely help you out when you get back to me with your TDEE/BMR, no problem. As for you saying you owe me, I'm just really happy I could help. (maybe if I'm ever in Tailand you could teach me how to scuba lol). What you said about the coconut windstorms was hilarious, and the girl that opens the coconut and pours it in a glass in 20 seconds!? Tell me she karate chops the top off or something, that would be priceless

I'll send you some pics this weekend. Maybe you can also see what needs work. I think this will give you a better idea of what my deal is. Thank Christ I don't look like what most people imagine when they think of a 260 lb. 45 year old guy. That said, I need a lot of work.

If you come to Thailand I'll show you everything!! This is the land of contradictions for sure. (i.e. Death penalty for heroin/morphine for sale over the counter) and if you have a sense of humor it's the best place in the world.

As far as the coconut thing goes, she's a 45 year old fundamentalist Muslim, weighs 82 lb. and uses a clever. Picture that!!

Stats and pics to come...

[Archangel.]

I'll send you some pics this weekend. Maybe you can also see what needs work. I think this will give you a better idea of what my deal is. Thank Christ I don't look like what most people imagine when they think of a 260 lb. 45 year old guy. That said, I need a lot of work.

If you come to Thailand I'll show you everything!! This is the land of contradictions for sure. (i.e. Death penalty for heroin/morphine for sale over the counter) and if you have a sense of humor it's the best place in the world.

As far as the coconut thing goes, she's a 45 year old fundamentalist Muslim, weighs 82 lb. and uses a clever. Picture that!!

Stats and pics to come...

Ok, I'll await the pics. Wow, I wouldn't want to piss off that coconut lady!