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HELP! (please)

B

borg4902

New member
Ok one year ago I was 272lbs and hated my body. So in four and a half month after tuns of cardio, 7 days a week at the gym, and a no-fat diet I dropped down to 168lbs.

Unfortunitally while burning all the fat I think I burned all my muscle off too. So a friend of a friend who was huge and went to the same gym as me gave me some pointers and showed me what I was doing wrong and how to work out to get big.

This went fine for a while but I saw only moderate results. So I chose one of those not so legal alternitive suppliments. Which of corse worked great.

The problem is my friend told me to get big I had to eat as much as possible. My chest and arms are huge but I can barely see my abs and my eating habits have just about went back to the way they used to be... Extremely Bad! I cant seem to get remotivated and worse yet my friends friend just got busted so im poked ironically I JUST gave him all my cash.

I need to start over, all I ever wanted was a six pack getting big was just a plus to me. I started doing high reps low weight on 90% of my lifts I want to be ripped not big and puggy. I have tryed Atkins but I have no energy at all plus eating all that fatty stuff dosent seem healthy to me. I need to loose at least 25lbs im at 221lbs right now. I dont know what to do and I feel im headed right back to where I was a year ago and am on the verge of just throwing in the towel. Any help on what i should eat or any advice on what to do would be really incredible none of my friends work out, all they do is drink and eat is really hard to stay focused especially when my mom is constinitally trying to shove food in my mouth and tell me I am to obsessive about working out. I found this site about a week ago and love it its been such a help already you guys are so knowledgeable.
Thanks.
 
First, I would like to congratulate you on being strong, asking for help and wanting to work hard for your body.

Since you have tried Atkins and did not like the diet overall, I would then suggest against doing a CKD. Just to add, eating fats while doing atkins can be healthy, but Atkins is still not for athletes that is why you were tired – you needed a carb-up (CKD).

However, at this point I would suggest you look at doing an Isocaloric diet 40%protein/30%carbs/30% fat and going w/ weight x 12.

Ratios:
2652 calories per day
265 g protein per day
198 g carbs per day
89 g fat per day

If you would do 6 meals a day then it would look like this per meal:
44g protein/33g carbs/15 g fat

Food sources you should look at:
Protein: Lean meats (eye round steak), chicken breasts, lean turkey, fish, eggs
Carbs: beans, green veggies, yams, sweet potatoes, oatmeal, wheat tortillas (low-carb)
Fats: almonds, walnuts, all natural peanut butter, flaxseed oil, MCT oil, walnut oil, pumpkin seed oil, olive oil, sesame seed oil


Places to look up nutritional values:
http://www.nutritiondata.com/

or

http://www.nutrition.gov/home/index.php3




I hope everything works out well for you, feel free to ask further questions.

Mr.X
 
What should I drink in the last couple of weeks I have developed a bad diet soda adiction plus milk, should I go all water?
 
Your DIet

Hey Borg-

Congrats on your cut-down. I was in the exact same situation about four years ago. I went to dramatic no-fat and heavy cardio (Spinning worked best for me). I was at 280lbs on a 5'7 frame. Had always been 'beefy' looking and athletic, so I didn't really look as "fat" as I was....Or maybe I did.

It was only after getting the weight off that I concentrated on building. I've learned the hard way that it's an exact science to burn fat AND gail muscle and muscle tone. So I'd be interested in any results you get.

I actually tried a couple of cycles for the first time ever about 2 years ago and had okay results. Winv, with Test, clen and clomid. But since I already had the size, muscle wasn't hard to come by; Loosing the fat was.

There should be a site for guys just like us, eh?

Keep us posted.
 
get rid of the milk and drink shed loads of water. Dont drink too much soda either. Your better of sticking to water.

Train heavy weights, and stick to a good four day split, keep the cardio going, and just be persistant. Keep going and it will come eventually.

Good luck boss.
 
I am in the gym for at least an hour a day. I do a different muscle group each day and try to run every day also but the last two weeks its been really rainy out. I started a cycle of anadrol 50 and sustanon 250 they are both now over, I was now going to try a cycle of kino or kyno whatever it was and stay on the 250 as well but now that my sorce is busted im poked. Is there anything legal on the market that is good for cutting? Also what do you guys usually mix creatine with?
 
Borg,

Sounds like you and I have had similar battles. I've struggled with my weight and working out for pretty much my entire life.

Over the past 3 months I've gotten better results than I ever have in the past 12 months of dieting and lifting.

I'd echo what Mr X said about the diet, and I'd also lose the high rep, low weight routine. I've tried it and it doesn't work. Lift hard and heavy, mix in a moderate amount of cardio and watch your diet. You WILL succeed.

One other thing I suggest is to read these boards everyday. I come here about 4-5x's a day and the information and inspiration here is non stop. Listening to guys talk about 500lb deadlifts and 400lb squats WILL get you in the mood. Ever since I started reading these boards I've missed 2 scheduled workouts in 3 months. I eat better, lift better, and focus more solely because of elite fitness.

Good luck to you. Keep us updated.
 
Borg4902 said:
What should I drink in the last couple of weeks I have developed a bad diet soda adiction plus milk, should I go all water?
Click to expand...

Water and crystal lite

Mr.X
 
Mr. X you didnt mention any fruit should I stay away from it at this time, Also has anyone ever tried turbo tea I usually drink that.
 
Borg4902 said:
Mr. X you didnt mention any fruit should I stay away from it at this time, Also has anyone ever tried turbo tea I usually drink that.
Click to expand...

I always suggest staying away from fruit, for it's 4x more likely to be stored as fat. In addition, turbo tea (the diet type) is fine.

Mr.X
 
Stuck-

I totally agree with you. This board's motivation value is unmeasureable. Every time I start feeling lazy I come to this board and it gets my mind going. I start thinking about my goals and then I want to kick myself for even thinking about skipping a workout.


Borg-
Definitely drop the high rep workout. If you are looking to get swole you should check out NeedSize's 5x5 workout. Goto the training board and look around for it. Good luck.

-Chewy
 
How often do you guys do cardio i was at the gym for almost 3 hours today its late and I really dont feel like runnin tonight.
 
Borg4902 said:
Also I eat a lot of protein bars do I count the total carbs in the bar or the net carbs like on Atkins?
Click to expand...

Count the total carbs and don't forget about the hidden carbs in most bars: i.e. glycerol.

Mr.X
 
you'd make killer progress if you cut down your gym time to 1 hour per workout and just worked out extra hard to fit it all in in that timeframe.

also, cutting out the bars and the diet soda can't hurt -- how many truly ripped guys do you know that eat a lot of powerbars and drink a lot of diet coke?
 
Borg4902 said:
Ok one year ago I was 272lbs and hated my body. So in four and a half month after tuns of cardio, 7 days a week at the gym, and a no-fat diet I dropped down to 168lbs.

Unfortunitally while burning all the fat I think I burned all my muscle off too. So a friend of a friend who was huge and went to the same gym as me gave me some pointers and showed me what I was doing wrong and how to work out to get big.

This went fine for a while but I saw only moderate results. So I chose one of those not so legal alternitive suppliments. Which of corse worked great.

The problem is my friend told me to get big I had to eat as much as possible. My chest and arms are huge but I can barely see my abs and my eating habits have just about went back to the way they used to be... Extremely Bad! I cant seem to get remotivated and worse yet my friends friend just got busted so im poked ironically I JUST gave him all my cash.

I need to start over, all I ever wanted was a six pack getting big was just a plus to me. I started doing high reps low weight on 90% of my lifts I want to be ripped not big and puggy. I have tryed Atkins but I have no energy at all plus eating all that fatty stuff dosent seem healthy to me. I need to loose at least 25lbs im at 221lbs right now. I dont know what to do and I feel im headed right back to where I was a year ago and am on the verge of just throwing in the towel. Any help on what i should eat or any advice on what to do would be really incredible none of my friends work out, all they do is drink and eat is really hard to stay focused especially when my mom is constinitally trying to shove food in my mouth and tell me I am to obsessive about working out. I found this site about a week ago and love it its been such a help already you guys are so knowledgeable.
Thanks.
Click to expand...

Thats amazing, 104 lbs in 4.5 months. I know another guy who did the same thing, lost 25 lbs a month with a hyper-intensive cardio regimin and went from about 360 lbs of fat to 200 lbs of well muscled build in 8 months (he gained about 40 lbs in LBM in the same time, so he says). What was your regimin btw, 3 hours cardio a day or something?
 
My diet consisted of three three meals a day first meal OJ and a peice of fruit, Second meal was a turkey or tuna sandwich, mabey a salad, Third usually consisted of a grilled peice of fish with veggies and a side salad. No meal I ever ate had over 5 grams of fat in it. All fat free condiments bread and deli meats fruit was used as snacks,30 min. cardio, 30 min lift. Never Cheated While loosing. But its not something I recommend I was very weak and light headed all the time I was very muscular when I was heavy I could lift lots more than after I lost the weight. I had lost all my muscle with the fat. I was like 170 with 17% body fat.
Honestly after I lost all the weight I thought my life would magically change I had the notion many aspects of my life would change, they did'nt. I took it kind of hard. Kind of went in to a few month drinking binge dropped the cardio but still lifted every day early in the morning usually while still very drunk, didnt gain a pound. After a while I just started eating mass quantities of food while loaded .It turnded from lots of healthy food to lots of Mc Donalds and Taco Bell. After some harsh lessons I realized something had to change so I tried some roids and started eating beef and everything with protein in it like crazy. I got huge gained 3 inches on biceps in three months but got a big gut back at the same time. This stopped the drinking binge started a lifting binge but I was right back where I started from with the food. Which brings me to where I am right now I am trying to take Mr. X's advice with cardio every day. Sorry if this was too much info but I thought id give you the end result of my 100lb diet.
 
Borg4902 said:
My diet consisted of three three meals a day first meal OJ and a peice of fruit, Second meal was a turkey or tuna sandwich, mabey a salad, Third usually consisted of a grilled peice of fish with veggies and a side salad. No meal I ever ate had over 5 grams of fat in it. All fat free condiments bread and deli meats fruit was used as snacks,30 min. cardio, 30 min lift. Never Cheated While loosing. But its not something I recommend I was very weak and light headed all the time I was very muscular when I was heavy I could lift lots more than after I lost the weight. I had lost all my muscle with the fat. I was like 170 with 17% body fat.
Honestly after I lost all the weight I thought my life would magically change I had the notion many aspects of my life would change, they did'nt. I took it kind of hard. Kind of went in to a few month drinking binge dropped the cardio but still lifted every day early in the morning usually while still very drunk, didnt gain a pound. After a while I just started eating mass quantities of food while loaded .It turnded from lots of healthy food to lots of Mc Donalds and Taco Bell. After some harsh lessons I realized something had to change so I tried some roids and started eating beef and everything with protein in it like crazy. I got huge gained 3 inches on biceps in three months but got a big gut back at the same time. This stopped the drinking binge started a lifting binge but I was right back where I started from with the food. Which brings me to where I am right now I am trying to take Mr. X's advice with cardio every day. Sorry if this was too much info but I thought id give you the end result of my 100lb diet.
Click to expand...

yeah pushing yoruself too hard will just make you tiny & fat. i read somewhere that even though a concentration camp survivor was about 70 lbs they had about 20% bodyfat, which is borderline overweight bf%wise.

you sound like you were just eating 1500 calories or so a day when loosing.
 
UPDATE:
Been a little over a month and am totally back on track. Stuck with mr x's killer advice and am now down to 210. I have been bulking for a week now doing a 10wk cycle and have noticed even more fat loss, eating constintly just extremly clean, no beer now even (real hard for me). I'll shoot you guys another update after bulking is over.
 
Update: Well its now almost 6 mo later and I have learned so much. My bulker went great did 2 since the last post and actually was 237 at 13.4% bf, no to bad id say. Directly after my second bulk cycle I did a 8wk cut. http://elitefitness.com/forum/showthread.php?t=319908
and was down to 207 when in the last couple weeks of it I broke my neck workin out and had to drop all drugs and activities. But against the doc's advice I was back in there 4 days later pushin 275 on bench. I am now just tryin to live a well rounded life with I good diet and cardio and lifting base. But all those months and months I ditched out on people to get a early rise is regretted the obsession is over I just wanna have fun and stay fit also. I say one thing my abs have never been this ripped in all my life. Diet is clean but I struggle with the temtations of a mass pig out constintly. Especially now that I am moderately drinking again it hard to eat clean with a hangover, but i'll hang in there and try my best.
 
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