Based on these goals, what do you recommend?

[DSS]

I am 30 yrs old, 6'3", 245lbs, 18% bf, currently train 5 days a week, I have been training since my freshman year in high school (16 years), I'm fairly athletic (played linebacker in college). I have been plateaued a this physique and strength level since I stopped playing ball 8 years ago. My diet is average. Sometime I eat well and sometimes I don't depending on what my schedule is like. My weight goes up and down from 235lbs-265lbs a couple of times a year.

My goal is to weigh 235-245lbs with 10% or less body fat.
I have never done a cycle (but have been doing a lot of research), and I am wondering what would be the best first time cycle to help me acheive these goals? Will it take more than one cycle to acheive these goal? (and I know that I will have to maintain the proper life style to maintain the results too.)

What advice can you give me?

 

[HAYEZ]

get diet 100% first meaning no food other then complex carbs healthy fats high protein...no drinking alcohol
once you can commit to the diet then cycle
most would say test e 500mg ew 1-10
prop i would say is easier to do cardio on which you should be doing alot of..
prop 100mg eod 1-8
var 50mg eod 1-6
its simple and being your first cycle would think it would be beneficial to holding your mass while your low on calories

 

[KnockedOutFAST]

Can you post your diet (estimate what you eat on a good day)

 

[tdidd42]

get tom ventous e book, burn fat build muscle great book and will get you on track. also a diest board here is good as well. once i started to understand my diet i starting shedding bf. but i think a real mild cycle to start, and a lot of people are going to disagree w me here but, i would say, and this was my first cycle after a few years off and did wonders. test cyp 200 mg a week for 12 weeks, last 8 weeks 50mg of var eod. real simple real basic, not super toxic or crazy, get a good ai and pct before you start get blood leles check ed before and after, and he is right get diet in check first, you may decide not to even cycle.

 

[DSS]

Here is yesterdays diet (a pretty good day for me)

Meal:
#1 - protein shake - 60g (protein)
#2 - egg & cheese sandwich w/ 16 oz skim milk - 36g
#3 - can of Tuna - 27g
#4 - Can of Chicken fajita soup w/ a can of chicken - 43g
#5 - protein shake - 60g
#6 - spagetti w/ ground beef - 40g

So that's about 266g of protein. On a bad day, one or two of those meals is eating out....burger and fries, a sub sandwich and chips or a fast food breakfast sandwich. I also drink 2-4 cokes everyday.

I know the coke is a lot of empty calories that i need to cut out. The eating out is tough to stop, because that happens due to lack of time to get food together in the morning (I have a 1 year old that has a very high energy level) or because we haven't made it to the grocey store.

I would say that I am about 50/50 on good days to bad days every week.

Advice?

 

[DSS]

How did I get Negative Karma hits???

 

[HAYEZ]

ya you need to redo your diet..that right there will not get you far losing weight

to much sugar not quality carbs

drop the soda all together drink diet if you have to
eat lean meats examp grund turkey breast instead of ground beef
throw in some chciken breasts
throw in some egg whites
if you have breds make sure its wheat
spghetti should be whole wheat pasta
can of tuna isnt a meal
you got some size you need to eat enough calories for it..you eat more quailty foods and you will lose weight ...eat shitty foods and you wont lose anythign and just sit around bloated
if you dont like turkey mix it with some seasoning packets taco seasoning etc...
you go out and eat fast food sandwhich or fries your diet is ruined for the day..to much calories in to short of time...your trying to burn 500 or so calories a day below maintnance...you eat 1 shitty meal you set yourself back days at a time

 

[Chocolate_Thunder]

Like Hayez is saying...DIET, DIET, DIET. Without this it really won't matter what type of cycle you do.

IF I were in your shoes I would try loosing some Body fat BEFORE doing anything. It sounds as if you have the training part down but the diet is going to make or break you.

Do some cardio first thing in the AM on an empty stomach. 30-45 min. per session 4-5 times a week for starters. This plus a clean diet will have weight dropping off of you in no time.

 

[jnef]

Pick one goal, you'll find it to be much easier

im assuming thats going to be lossing bf. You dont need steroids to do that,dial your diet in and the fat will melt off.

personal experience:

http://www.elitefitness.com/forum/p...llery/some-before-after-pics-jnef-600718.html

 

[jnef]

IF I were in your shoes I would try loosing some Body fat BEFORE doing anything. It sounds as if you have the training part down but the diet is going to make or break you.

Do some cardio first thing in the AM on an empty stomach. 30-45 min. per session 4-5 times a week for starters. This plus a clean diet will have weight dropping off of you in no time.

^^ great advice