at the end of my ideas-need help!

[davidinvienna]

ok here my stats:

28years
1m77
90kgs
20%bf

target: lean down to 12%bf keepin muscle not dropping past 84kgs

main sports - muay thai, mma ... but been out of comp since Jan due to knee op . ... been doin recovery training & slow build up till summer, then training hard since summer

current training routine: 3day split in the gym lifting heavy & i mean HEAVY ... never train less than 2hrs, 5days/week running (morning if work permits me to - otherwise in evening)

no previous AAS experience unless you count clen in that dept which I have just fin my 5th week and had miserable to no results although my usage protocoll was spot on (confirmed by members here)

my diet is good as far as I know:

0700 1st breakfast: usually 2slices of wholemeal or dark rye bread with low fat spread cheese and low fat turkey sausage

1000 2nd breakfast: big bowl of muesli w/o sugar with low fat milk (0.5%)

1230 lunch: fish/chicken/lean beef - veggies - wholemeal pasta/boiled basmati rice/boiled potatoe

1500 Protein Shake and Banana

1700 (on training days) wholemeal turkey or spread cheese sandwich

1800 (training free days) evening meal: tuna salad, rye toast or something along the lines of potatoe soup with rye toast

1900 - 2100 Gym (3days/week)

2100 Protein Shake & Banana -> at bedtime on training free days

alright! all that said ... clen no clen ... whatever I do - running, eating right, lifting heavy ... I do pack on strength and muscle but it seems like there s nothgin I can do to get past these damn 20% bf which are proving to be a right pain in the ass!! unfortunately I have no access to DNP .... so I am open to all suggestions and advice you have .... I want to be ready for my 1st cycle in January!

thanks in advance for your help

[JohnboyF]

[QUOTE=davidinvienna]ok here my stats:

28years
1m77
90kgs
20%bf

target: lean down to 12%bf keepin muscle not dropping past 84kgs

main sports - muay thai, mma ... but been out of comp since Jan due to knee op . ... been doin recovery training & slow build up till summer, then training hard since summer

current training routine: 3day split in the gym lifting heavy & i mean HEAVY ... never train less than 2hrs, 5days/week running (morning if work permits me to - otherwise in evening)

If this is 2hours with weights your over training badly.

my diet is good as far as I know:

needs work

0700 1st breakfast: usually 2slices of wholemeal or dark rye bread with low fat spread cheese and low fat turkey sausage

Drop the bread the cream cheese and the turkey sausage. All are poor choices of foods. Complex carbs = oats,grits, whole wheat pasta, yams, brown rice

Protein choices = egg whites, turkey, chicken breast, tuna, salmon, buffalo, lean beef etc..

1000 2nd breakfast: big bowl of muesli w/o sugar with low fat milk (0.5%)

Drop this meal and use better choices see cutting sticky

1230 lunch: fish/chicken/lean beef - veggies - wholemeal pasta/boiled basmati rice/boiled potatoe

1500 Protein Shake and Banana

1700 (on training days) wholemeal turkey or spread cheese sandwich

drop the cream cheese.. and what is whole meal turkeY?

1800 (training free days) evening meal: tuna salad, rye toast or something along the lines of potatoe soup with rye toast

Drop the soup it has little to no nutrional value use the foods i listed as carbs protein



Your not ready for aas yet im sorry your diet needs major work. I just made quick adjustments. you have no essential ffaty acids in your diet. take a look at the cutting sticky in the diet section

thanks in advance for your help

Training for 2 hours with weights? if so your over-training very badly

[davidinvienna]

wow! looks like I hava lot more to learn on my nurition than I previously thought ... thanks for working this through mate - really appreciate it!

couple of Q's though:

- no bread at all - not even wholemeal or rye bread?
- cutting sticky...? sorry mate, guess I havent been round long enough to have come across that -> where to find?
- low fat cheese permissable or absolute nogo?
- basmati rice is ok?

by the way, the 2hrs in the gym incl 30 mins cardio

[davidinvienna]

bump

[davidinvienna]

more advice on this??

[JohnboyF]

wow! looks like I hava lot more to learn on my nurition than I previously thought ... thanks for working this through mate - really appreciate it!

couple of Q's though:

- no bread at all - not even wholemeal or rye bread?
- cutting sticky...? sorry mate, guess I havent been round long enough to have come across that -> where to find?
- low fat cheese permissable or absolute nogo?
- basmati rice is ok?

by the way, the 2hrs in the gym incl 30 mins cardio

Just got home...

Bread i stay away from becasue i get a soft bloated look from it...

here is link to the cutting sticky http://forums.steroid.com/showthread.php?t=75729

- cheese again i stay away from when cutting milk give me a puffy soft look. Some people can get away with it other can't. your goal is serious drop in BF i would suggest no...

-Basmati rice is no.. Brown RICE is the way to go

- Try to do cardio (optimal for fat burning) in the am empty stomach then train in the evening/afternoon

- Cut your workout done increase the intensity short rest

[davidinvienna]

hey thanks mate ... will check out that link rite away

[perfectbeast2001]

Agree with above. Change your diet and stick to it. Include a cheat meal once every two weeks to boost metabolism but DO NOT cheat at any other time. Drink as much iced water as you can (the body heats it to digest and burns cals). Drop fruit from your diet and sub it for complex carbs such as oats. Take a close look at the shakes you are using what are the nutritional values of it? Do cardio daily in the AM on an EMPTY stomach for at least 30mins. Drink lots of green tea (it is a thermogenic). Drop your calories by 200 every time you feel you come to a sticking point. The first cals to cut back on are the carb calories. Include some protein fat meals (as in the sticky) and get some god fats into your body (flax,coconut oil) these will actually help you burn fat.

[davidinvienna]

G'day beast mate!

Thx for the info! here's the details regards the protein I m usin - i always mix with water, not milk!

per 30gms serving:

35,6gms Protein
15,1gms Carbs
4gms Fat
220kcal

sounds like the right stuff?

[perfectbeast2001]

G'day beast mate!

Thx for the info! here's the details regards the protein I m usin - i always mix with water, not milk!

per 30gms serving:

35,6gms Protein
15,1gms Carbs
4gms Fat
220kcal

sounds like the right stuff?

No it sounds awful. Way too much carbs and a little too much fat. try optimum nutrition or dymatize.

example from ON
Calories: 120
-Calories from Fat: 10
Total Fat: 1g
-Saturated Fat: 0.5g
Cholesterol: 30mg
Total Carbohydrates: 3g
-Sugars: 1g
Protein: 24g
Calcium: 140mg
Sodium: 60mg
Potassium: 220mg
Enzyme Blend: 25mg
-Aminogen --
-Lactase --

[davidinvienna]

dunno if I can get ON or Dymatize here but I just checked an empty tub of ULTIMATE NUTRITION Protein ... hava look at this - I think it gets quite close to what you ve quoted

per serve:

21g Protein
4g Carbs
1.5g Total Fat
1.0g of that in sat fat
calories 114

guess I should go back to using that then?

[guest589745]

Diet needs work, realy concentrate on that. Maybe post a thread in the diet forum.

2hrs for lifting must either mean you are over training or your intensity sucks in my opinion. I just can't imagine why you need to lift for 2 hours to get the job done. again, post you r workout for critique in the workout forum.

as far as a cycel, what did you have in mind? I will never use clen persoanlly.

L

[perfectbeast2001]

much prefer the stats on the ultimate nutrition. BTW http://www.discount-supplements.co.uk/ will ship to europe and prices are good. If you spend £200 they will ship for free.

[davidinvienna]

@skullsmasher - the 2hrs in gym include 30-40mins of cardio plus some stretchin ... the rest of the time is spent lifting. I do train quite intense and i like to push myself hard so I feel like I ve actually been doing something when i hit the sauna at the end of the day

@beast - mate you come up with some great n helpful info as always ... thanks!! will check out that link to see bout some stuff gettin shipped, meanwhile I ll go back to using Ultimate for now.