I need some serious help, coz I am about to loose my god d**m mind

[amitphatak]

Hello All,

i am absolutely new to this forum, even a bit ignorant how to actually use it. So please excuse me incase I do something wrong.

I am 5 feet 10.5 inches, 28.5 years old. I use to weight 95 kgs at 35 % bf. I started workingout 16 months back. Slowly and surely I have reached 80 kgs at 20 % BF. I went down to 75 kgs at 17.5 % bf, but then gained some weight back.

Now I wanna start back in full swing. I wanna reach 10 % BF and aim at being 75 kgs, which means I need to lose 8.5 Kg fat and gain 3.5 kg muscle mass.

I maintain my diet to a level where I am 500 Kcal deficit for 6 days. Eating 200 gms protein though right sources. 150 gms Carbs and 40 gms Fats equally divided in 6 meals. I have a cheat day on saturday and man I go eat like a retarted peice of sh*t. In a day i eat about 200 gms of chocolate, 500 grams of ice cream, 1 pizza, 1 macdonalds meal and some more junk. I got a sweet tooth weight a million pounds and I hate myself for that. I try to fit in 2 protein shakes, but all in all. I eat TOTAL junk on the cheat day. I however, wanna cut this out now. Wanna maintain my diet religiously. I wanna use this forum to avoid all wrong I have been eating until now and do some more right

I wanna go on cycle. Pills preferably coz I am ''needlephobic'' and I hate cardio, but somehow I pull the 30 minutes HIIT , 1 min at 16 KMPH and 1.5 min at 6KMPH 12 cycles = 30 minutes

Could some1 help me with diet and cycle info. I am absolutely clueless which ones to take and google has confused me all d way more.

My exercises goes something like this

Monday: Superset CHEST : TRICEPS 5 sets, 5 exercises, 12 Reps
Tuesday: HIIT 30 minutes + Abs + Lower back
Wednesday: Superset BACK : BICEPS 5 sets, 5 exercises, 12 Reps
Thursday: HIIT 30 minutes + Abs + Lower back
Friday: Superset LEGS: SHOULDERS 5 sets, 5 exercises, 12 Reps
Saturday: HIIT 30 minutes + Abs + Lower back

I am too uneducated to be on this forum or can I really get some help. I am willing to do anything, ANYTHING to get down to the level I mentioned. PLEASE HELP !!!

A.J

[kev123]

ok 1st how old are you and how long have you been training
and your training looks ok but personally i would not do lower back on your cardio days i would add that in on your back day and then maybe add 10-15 min extra cardio,are you doing any cardio on your weights day?

[amitphatak]

Hi ,

I am 28 years old

I did mention above, I have been working out since the last 16 months, the only supplements I have been taking is the Zero carb protein shake.

I have taken a note of the lower back exercises and No i dont do any cardio, Since I am supersetting, I barely take rests so that my heart rate is high. Once I am done with my weight trainning, i barely have energy to get back to my apartment .

Cheers
A.J

ok 1st how old are you and how long have you been training
and your training looks ok but personally i would not do lower back on your cardio days i would add that in on your back day and then maybe add 10-15 min extra cardio,are you doing any cardio on your weights day?

[kev123]

ah right yeah sorry you did mention that ok well personally i think as you want to shed that last bit of bf i would stop supersetting and get 20-30 min cardio after workout or if you can get to the gym early in the mornin and do some on a empty stomach then do your weight later in the day but if your like me you wont be able to make it to the gym twice a day,or maybe on your cardio days do 60-90min cardio + abs and then keep supersetting. can i ask why you feel you need to superset? also you might want to start a thread in the diet section and write down everything you eat and also add what your goals and stats are then the diet experts will help you out there.

[Dont wanna be old]

A cheat day isn't helping . A cheat meal would work better .

You can not make this a diet , but a lifestyle .

You need to workout food you eat to be enjoyable , satisfying and meet nutritional value .
If it's chocolate that's your weakness then find the right protein drink . Use less liquid and make pudding consistency or add raw oats to make thick like protein bar .
If diet stresses you then the future will only lead to failure .

Good luck

[amitphatak]

Thanks a lot.

Is Diet the only thing that I can change. I agree that I need to get myself in line with my diet and will make sure I inculcate it in my next cheat meal (not day) and will find my way around to satisfy my chocolate need

But then again, do I need to change my weight trainning / cardio routine.

What about some cutting cycle, where i shred fat a lot and then go on another small cycle to gain muscle. As I wanna lose 8.5 kg fat and gain 3.5 - 5 kg muscle.

How long will it take anyways to do so if on the right steriods ? Any suggestions there ?

Thanks

A.J

A cheat day isn't helping . A cheat meal would work better .

You can not make this a diet , but a lifestyle .

You need to workout food you eat to be enjoyable , satisfying and meet nutritional value .
If it's chocolate that's your weakness then find the right protein drink . Use less liquid and make pudding consistency or add raw oats to make thick like protein bar .
If diet stresses you then the future will only lead to failure .

Good luck

[kev123]

btw as for doing a cycle have you read about anything in particular? you really need to read the educational threads on the aas forum then post in there aswell.you say tablets only but it is strongly adviced if not a must to do testosterone only cycle for your first to see how your body reacts,test only comes in injectable(so i believe i havent come across any tabs yet but i could be wrong) when i first started i always said tablets only but after reading up for over a year i decided to inject and it really is not that bad my mate says i am a freak cause i used to get excited on jab day lol but that is just me,but again you should just read read read before you cycle if you go into it not knowing what your doin then you could cause some problems for in the future,all i can say is when you decide what you want to do post a thread on the forum and you will get the best advice from everyone on here and like i said before they know what they are on about they can be harsh but what the say is right

[kev123]

there isnt a steroid that sheds the fat cardio and diet is the only thing that does that,as for your sweet tooth you have the exact same problem as me and i work making chocolate in cadburys but all i do is buy a chocolate flavour shake get some oats and natty peanut butter mix it in a bowl and either cut into bars or make balls and stick them in the fridge over night they can be a bit dry but aslong as you have a drink you will be fine

[MBMETC]

I have a cheat meal, a cheat day would totally destroy all my hard work for the week.
Pizza, mc Donalds and chocolate ,my god man have you gone insane...lol

[SergeantCarbs]

Welcome to the site AJ. I'm right there with ya with the large weight loss over the last 1-1.5 year(s) (over 50 lbs), with more left to go. Let me start by asking a few questions, what is your rate of weight loss now (pounds / inches from waist)? What method are you using for body fat testing? Is your weight loss still consistent?

[amitphatak]

I guess i misread the blogs that I read, as it said a good cutting steriods are Winstrol, Anavar, and Primobolan.

I like ur idea and I am gonna give it a try.

And working with cadbury's, if i was u, i guess I would had died with my kidney failin over too much insuline probs

Thanks buddy

there isnt a steroid that sheds the fat cardio and diet is the only thing that does that,as for your sweet tooth you have the exact same problem as me and i work making chocolate in cadburys but all i do is buy a chocolate flavour shake get some oats and natty peanut butter mix it in a bowl and either cut into bars or make balls and stick them in the fridge over night they can be a bit dry but aslong as you have a drink you will be fine

[amitphatak]

U r right bro, I totally lose it over d weekend . But I gotta get real now

I will surely take ur point and try a cheat meal. Can anyone share what their cheat meal looks like ?

I have a cheat meal, a cheat day would totally destroy all my hard work for the week.
Pizza, mc Donalds and chocolate ,my god man have you gone insane...lol

[amitphatak]

Hello Sarge

Great work over the 50 lbs loss. I was very strict over my diet until a few months back and was losing pound a week for about 10 weeks then hit the wall, had to spunk it up a bit and had my fat loss going again.

Later I started bulking up a bit to put on some mass and went up a bit. Now I wanna cut down again, but this time when I begin my journey, I wanna aim it to lose 8.5 kgs of fat and gain 3.5 kg muscle. Coz thats my aim.

Any idea how long does it take to do so. Will Winstrol, Anavar, and Primobolan help me in that ?

Welcome to the site AJ. I'm right there with ya with the large weight loss over the last 1-1.5 year(s) (over 50 lbs), with more left to go. Let me start by asking a few questions, what is your rate of weight loss now (pounds / inches from waist)? What method are you using for body fat testing? Is your weight loss still consistent?

[SergeantCarbs]

If you can consistently lost 1lb per week, I say ya already know what to do...
Winstrol just makes ya look hard by dehydrating you. Primo will allow you to add a bit of mass while maintaing a calorie deficit but to be honest I'd hold off until your a lower body fat and closer to your goals. Anavar has helped me a bit as far as losing a bit more from my waist each week then without it.

[amitphatak]

Thx, M aware of what changes in the nutrition I need to do. What i have learnt until now (which we all kinda know) that I need to cheat a meal and not a day. And i need to do a bit more cardio than what i do now.

Sarge !!! from what u said, looks like I can use Anavar right now to get my abs a bit more visible. But I have never been on roids ever before. never fat burning pills or any other supplment except Zero Carb protein shake.

According to KEV i need to go a testosterone only cycle to see how it reacts, is it necessary coz man I am scared of needles (I aint a p***y, its a phobia ) Could u throw some light on this brav

If you can consistently lost 1lb per week, I say ya already know what to do...
Winstrol just makes ya look hard by dehydrating you. Primo will allow you to add a bit of mass while maintaing a calorie deficit but to be honest I'd hold off until your a lower body fat and closer to your goals. Anavar has helped me a bit as far as losing a bit more from my waist each week then without it.

[SergeantCarbs]

Lowering your body fat by 15-20 lbs is what will get your abs more visibile
Test is a great first cycle but keeping in mind most first cycles are to bulk not diet/cut. No need to short cut your diet, lose the weight first and then have a great first bulking cycle.

[amitphatak]

My overall goal is 17 lbs and then I would be 10 % BF anyways, I guess I am looking for smething to get me there in a shorter time and I am not looking for shortcuts.

After a while the fat just doesnt drop and I thought I needed to take some roids to get it going. Test cycle will bulk me and I guess that will take care of the 8-9 lbs muscle I am looking for, but then aim goal is 17lbs of fat loss. So do get those 17 lbs down, is there NO roid support I will have other than ccardio and right nutrition

Lowering your body fat by 15-20 lbs is what will get your abs more visibile
Test is a great first cycle but keeping in mind most first cycles are to bulk not diet/cut. No need to short cut your diet, lose the weight first and then have a great first bulking cycle.

[SergeantCarbs]

I guess I am looking for smething to get me there in a shorter time and I am not looking for shortcuts.

There's an oxymoron for ya

Without the right exercise/nutrition plan then you'll lose whatever gains/progress you made on a cycle anyway. Second, running a cycle at a higher body fat % will not have optimal results and will have increased side effects. Also most people have a tendency to underestimate there bf, so if your saying 20% - I'm assuming it may possibly be even higher.

I know losing 1lb a week with a lot more left to lose is a slow depressing marathon but it is good steady progress and most likely is very preserving to any muscle loss.

[BigBuck6]

Hi ,

I am 28 years old

I did mention above, I have been working out since the last 16 months, the only supplements I have been taking is the Zero carb protein shake.

I have taken a note of the lower back exercises and No i dont do any cardio, Since I am supersetting, I barely take rests so that my heart rate is high. Once I am done with my weight trainning, i barely have energy to get back to my apartment .

Cheers
A.J

Your ready to cycle after only 16 months????!!!! Give your body some time to put on natural mass and get your diet in check. I am not trying to be rude but you should really put forth more effort than that or you will ultimately never reach your full potential. AAS aren't magic and you still have to work hard and eat right which you have yet to fully grasp if your turning to an easier solution after only 16 months of training.

[BigBuck6]

Hi ,

I am 28 years old

I did mention above, I have been working out since the last 16 months, the only supplements I have been taking is the Zero carb protein shake.

I have taken a note of the lower back exercises and No i dont do any cardio, Since I am supersetting, I barely take rests so that my heart rate is high. Once I am done with my weight trainning, i barely have energy to get back to my apartment .

Cheers
A.J

Your ready to cycle after only 16 months????!!!! Give your body some time to put on natural mass and get your diet in check. I am not trying to be rude but you should really put forth more effort than that or you will ultimately never reach your full potential. AAS aren't magic and you still have to work hard and eat right which you have yet to fully grasp if your turning to an easier solution after only 16 months of training.

[BigBuck6]

Hi ,

I am 28 years old

I did mention above, I have been working out since the last 16 months, the only supplements I have been taking is the Zero carb protein shake.

I have taken a note of the lower back exercises and No i dont do any cardio, Since I am supersetting, I barely take rests so that my heart rate is high. Once I am done with my weight trainning, i barely have energy to get back to my apartment .

Cheers
A.J

Your ready to cycle after only 16 months????!!!! Give your body some time to put on natural mass and get your diet in check. I am not trying to be rude but you should really put forth more effort than that or you will ultimately never reach your full potential. AAS aren't magic and you still have to work hard and eat right which you have yet to fully grasp if your turning to an easier solution after only 16 months of training.

[BigBuck6]

Didn't mean to multi-post the server errored out on me.

[bigno5]

Ketogenic diet, getting most of your COMPLEX carbs in the AM and tapering down throughout the day. Protein should be the major component of your diet supplemented by fats for energy. You have got to eat some carbs otherwise ketones will build in your blood and having excessive amounts of ketones for a prolonged amount of time can cause some pretty nasty reactions.

dropping BF% is 100% diet, there is no AAS that magically lowers BF. Keep a 600-800 calorie deficit and the fat should melt off of you. Also look at a supplement called CLA gets some fat burning acids into your body that are usually found in higher carb foods.

[amitphatak]

Thanks dude, U aint rude

I was expecting the right support and not sugar coated reactions

I guess the right move for me is to handle my diet / nutrition spot on and I guess it wouldnt be as hard as I think it is.

Your ready to cycle after only 16 months????!!!! Give your body some time to put on natural mass and get your diet in check. I am not trying to be rude but you should really put forth more effort than that or you will ultimately never reach your full potential. AAS aren't magic and you still have to work hard and eat right which you have yet to fully grasp if your turning to an easier solution after only 16 months of training.

[amitphatak]

Thanks,

I am currently taking Oxy Elite Pro tablets, 2 in d morning empty stomach 7.00 am and 1 tablet after 8 hours.

And I am taking N.O Xplode at 10.30 am (30 minutes) before my 1 hour workout.

Started working out twice a day. 6 days a week. Morning 1 hour weights and Evening 45 minutes HIIT

7 meals a day 220 gms of proteins and not sure how much carbs, m sure it is not much, coz i hvae some veges and very low fats - some olive oil while making eggs and veges (I know this is bad)

I dont know how can I calculate the exact amount of fats and carbs, the way others do. Should i get a small weighing machine ?

I guess this should get me off the wall I have hit since a month. Though m sure I cant build muscle and burn fat at the same time. I wanna do all that I can to do so .

any thoughts ?

Ketogenic diet, getting most of your COMPLEX carbs in the AM and tapering down throughout the day. Protein should be the major component of your diet supplemented by fats for energy. You have got to eat some carbs otherwise ketones will build in your blood and having excessive amounts of ketones for a prolonged amount of time can cause some pretty nasty reactions.

dropping BF% is 100% diet, there is no AAS that magically lowers BF. Keep a 600-800 calorie deficit and the fat should melt off of you. Also look at a supplement called CLA gets some fat burning acids into your body that are usually found in higher carb foods.

[SergeantCarbs]

Started working out twice a day. 6 days a week. Morning 1 hour weights and Evening 45 minutes HIIT

I would suggest reversing this and doing your cardio in the mornings. It will take some time in the afternoon to burn off the carbs eaten throughout the day before the cardio becomes effective otherwise. If you do it in the morning after fasting all night it should be more effective. Likewise doing your weight training with some carbs in ya will make for a more intensive workout.

[amitphatak]

Ok!!!

Cardio on empty stomach is something I have never tried. So I will do it from tomorrow. I can take the 2 OXY Elite Pro Tabs + 45 min HIIT from 7.00 am to 7.45 am. Breakfast at 8.00. Then eat every 2.15 hours. And N.O Xplode at 3.00 pm ( 2 hours after light lunch) and then weight trainning for 1 hour until 4.30.

Never tried this way before. And it seems will be helpful. Wanna burn 10 lbs before the year ends ; .

Cheers

I would suggest reversing this and doing your cardio in the mornings. It will take some time in the afternoon to burn off the carbs eaten throughout the day before the cardio becomes effective otherwise. If you do it in the morning after fasting all night it should be more effective. Likewise doing your weight training with some carbs in ya will make for a more intensive workout.

[bigno5]

use the nutritional values on your food labels to figure carbs, protein etc...sounds like you arent in USA and I am not sure if your food packaging is required to have nutritional content or not but planning your meals out for the week is just about the only way to efficiently and effectively monitor your diet. Shoot for no more than 15grams of complex carbs per meal and yes veggies have carbs but I usually dont count them....ever meet a fat person that ate a bunch of veggies? Let me know if you need more help with the diet, chances are if you dont know exactly whats going into your body youre eating too many carbs and not enough protein.

[SergeantCarbs]

Wanna burn 10 lbs before the year ends ; Cheers

I think that is a good goal to have for the new year and that you can definitely obtain it. Log your progress from week to week, include your waist measurements. I have plenty of times where the scale weight hasnt changed (or fluxuates) but still had a reduction in waist size.

[bigslick7878]

I would suggest reversing this and doing your cardio in the mornings. It will take some time in the afternoon to burn off the carbs eaten throughout the day before the cardio becomes effective otherwise. If you do it in the morning after fasting all night it should be more effective. Likewise doing your weight training with some carbs in ya will make for a more intensive workout.

I second this, weights and then cardio later is ass backwards....

[cyounger100]

I have a cheat meal, a cheat day would totally destroy all my hard work for the week.
Pizza, mc Donalds and chocolate ,my god man have you gone insane...lol

yea thata alot of hard work down the toilet with all of that lol

[amitphatak]

Roget that !!!

3 days down and I feel a lot more tired after the hardcore cardio in the morning :P

But I guess I need to get use to workingout twice a day. I will keep a log now. Atleast to track until year end. I also measure the body fat with a calliper at the strategic places. Will post weekly my progress

Cheers

I think that is a good goal to have for the new year and that you can definitely obtain it. Log your progress from week to week, include your waist measurements. I have plenty of times where the scale weight hasnt changed (or fluxuates) but still had a reduction in waist size.

[amitphatak]

Yeah I live in Switzerland. Though m aware how much each of the food item contains from the back side of the tin / packet. What I am unable to gauge is the quantity I eat, since I dont weight the quantity exactly.

However, M sure I am under eating for sure not overeating. Coz I gulp down 2 Protein shakes (40 grams each protein) twice. Eat baked fish 1 kg = 150 grams protein. And hardly some vege. And 5 egg whites and 1 yolk uncooked, just drink it like Rocky Balboa Thats like 250 grams proteins, carbs is hardly from vegetables and then fat from the fish and 2 tablespoon olive oil while cooking fish. I recon, I need to eat a bit more carbs and a bit more healthy fat. But i am not hungry at all, from the OXY Elite .

I guess I eat about 1600 cal, not more. Feel free to correct me if I am wrong. And wat should i change here, if any

Cheers

use the nutritional values on your food labels to figure carbs, protein etc...sounds like you arent in USA and I am not sure if your food packaging is required to have nutritional content or not but planning your meals out for the week is just about the only way to efficiently and effectively monitor your diet. Shoot for no more than 15grams of complex carbs per meal and yes veggies have carbs but I usually dont count them....ever meet a fat person that ate a bunch of veggies? Let me know if you need more help with the diet, chances are if you dont know exactly whats going into your body youre eating too many carbs and not enough protein.

[amitphatak]

yea thata alot of hard work down the toilet with all of that lol

Gotcha. Loud and Clear

[amitphatak]

I second this, weights and then cardio later is ass backwards....

Loud and clear buddy !!!

I started this already and its a bit tiring