here's my ultimate plan for getting shredded..

[Phaded]

diet. this will be my cookie cutter

meal 1..

scoop of whey pb banana ice smoothie..

meal 2

chicken or steak with salad or veggies.

meal 3

scoop of whey pb banana ice smoothie..

meal 4

snack? suggestions?

meal 5 chicken or steak with salad or veggies

meal 6

nighttime snack suggestions?

training

monday - legs high reps high intensity 30-45 sec rests / 20 min cardio

tues - traps/biceps / 20 min cardio

wed - calves/forearms / 30 min cardio

thurs delts/triceps / 20 min cardio

fri back/ 20 min cardio

sat off + cheatday + but im in basketball league so thats like good cardio session..

sunday chest + 20 min cardio

notes

i train very light i dont go higher than 300 lbs on legs and over 225 on back/chest so i dont think ill be overtraining..

anyhow what i need from you pro's is suggestions for training/diet what would/wouldn't you do..

ill also be starting out this beast of a plan with Clenbuterol/t3/anavar/livercure..

will run the Clenbuterol/t3 as long as i feel necessary anavar for 4 weeks max..

hollah at your boy

ps i love you..

 

[all the whey]

whey pb banana ice smoothie...is that the flavor? Or, is it a banana and pb in whey?

Snacks...MRP's

Carry mrp's in your car to slam, so you don't get caught and have to go to a fast food place.

 

[Mysterio]

diet. this will be my cookie cutter


hollah at your boy

QUOTE]


HOLLA!!!!!!!!

 

[FISHTALES]

diet. this will be my cookie cutter

meal 1..

scoop of whey pb banana ice smoothie..

meal 2

chicken or steak with salad or veggies.

meal 3

scoop of whey pb banana ice smoothie..

meal 4

snack? suggestions?

meal 5 chicken or steak with salad or veggies

meal 6

nighttime snack suggestions?

training

monday - legs high reps high intensity 30-45 sec rests / 20 min cardio

tues - traps/biceps / 20 min cardio

wed - calves/forearms / 30 min cardio

thurs delts/triceps / 20 min cardio

fri back/ 20 min cardio

sat off + cheatday + but im in basketball league so thats like good cardio session..

sunday chest + 20 min cardio

notes

i train very light i dont go higher than 300 lbs on legs and over 225 on back/chest so i dont think ill be overtraining..

anyhow what i need from you pro's is suggestions for training/diet what would/wouldn't you do..

ill also be starting out this beast of a plan with Clenbuterol/t3/anavar/livercure..

will run the Clenbuterol/t3 as long as i feel necessary anavar for 4 weeks max..

hollah at your boy

ps i love you..

and 60mg adderall a day and your there

 

[Mysterio]

and 60mg adderall a day and your there

Say bye to eating.

 

[KillahBee]

Instead of "20 mins" of cardio, target calories burned. 20 minutes of cardio could equal 50 calories burned or 500.

 

[Phaded]

Instead of "20 mins" of cardio, target calories burned. 20 minutes of cardio could equal 50 calories burned or 500.

it usually says 260-300 cals burned when i do it.. i do the same shit every time..

level 8 20 mins on the stairmaster..

 

[FISHTALES]

Say bye to eating.

I eat just fine at 75-90mg a day

 

[Tatyana]

Have you worked out your total calories and macros?

 

[Phaded]

Have you worked out your total calories and macros?

i wouldn't even know how to start doing that.. nor do i know what macro's means

 

[Mysterio]

I eat just fine at 75-90mg a day

i force myself. I also take half a pill of Ephedra with it.

 

[Phaded]

i can't find adderall have been looking long and hard for it...

 

[FISHTALES]

i force myself. I also take half a pill of Ephedra with it.

if I take any stimulants with it (like n02) it totally weirds me out

 

[Mysterio]

I'm gonna start it in 2 months. looking to get down to 180.

 

[KillahBee]

i wouldn't even know how to start doing that.. nor do i know what macro's means

lolol

thank God for steroids

 

[Mysterio]

if I take any stimulants with it (like n02) it totally weirds me out

i know what you mean. I'm like to happy. I act a fool so to speak.

 

[Mysterio]

i can't find adderall have been looking long and hard for it...

I use to get mine free from this chick, I use to work with that I'd fuck. I miss her for it.

 

[superqt4u2nv]

diet. this will be my cookie cutter

meal 1..

scoop of whey pb banana ice smoothie..

meal 2

chicken or steak with salad or veggies.

meal 3

scoop of whey pb banana ice smoothie..

meal 4

snack? suggestions?

meal 5 chicken or steak with salad or veggies

meal 6

nighttime snack suggestions?

training

monday - legs high reps high intensity 30-45 sec rests / 20 min cardio

tues - traps/biceps / 20 min cardio

wed - calves/forearms / 30 min cardio

thurs delts/triceps / 20 min cardio

fri back/ 20 min cardio

sat off + cheatday + but im in basketball league so thats like good cardio session..

sunday chest + 20 min cardio

notes

i train very light i dont go higher than 300 lbs on legs and over 225 on back/chest so i dont think ill be overtraining..

anyhow what i need from you pro's is suggestions for training/diet what would/wouldn't you do..

ill also be starting out this beast of a plan with Clenbuterol/t3/anavar/livercure..

will run the Clenbuterol/t3 as long as i feel necessary anavar for 4 weeks max..

hollah at your boy

ps i love you..

To many shakes IMO only have one after train also I like Palumbo's approach to diet as it got me to the leanest I have ever been it is very low carb but it works.

 

[Tatyana]

i wouldn't even know how to start doing that.. nor do i know what macro's means

There are calorie websites, fitday and calorieking. Makes it a lot easier.

Macros = macronutrients, protein, carbs, fat (in grams)

Getting ripped is all about calories and managing the insulin/GH response.

The cardio machines are usually not that accurate about the calories burned, slightly better if you program them, and best if you use a heart rate monitor with them.

 

[Phaded]

To many shakes IMO only have one after train also I like Palumbo's approach to diet as it got me to the leanest I have ever been it is very low carb but it works.

shake = quick easy meal for me..

you mind linking me to this palumbo diet

 

[all the whey]

i wouldn't even know how to start doing that.. nor do i know what macro's means

Bro, have tat help you with your diet.

You are a big motherfucker. I don't think you are getting enough carbs.


How much var are you taking? You could still lose muscle on var if you over exercise and don't get enough good carbs.

 

[borris]

adderall stilmulant sides wear of after like one week of taking

 

[Tatyana]

To many shakes IMO only have one after train also I like Palumbo's approach to diet as it got me to the leanest I have ever been it is very low carb but it works.

Real food is always better to get ripped.

Palumbo's diet works well when you are also using gear.

I posted a copy of it on this site somewhere.

Think it is in the carb cycling thread started by Holy Ghost.

 

[all the whey]

To many shakes IMO only have one after train also I like Palumbo's approach to diet as it got me to the leanest I have ever been it is very low carb but it works.

Good point on the shakes. I TRY to only eat shakes when I am in the car or some place where I can't get something good to eat.

But, I still get lazy and eat them at home.lol

 

[Mysterio]

adderall stilmulant sides wear of after like one week of taking

I take it 2 days on and 2 days off. Works for me.

 

[superqt4u2nv]

Real food is always better to get ripped.

Palumbo's diet works well when you are also using gear.

I posted a copy of it on this site somewhere.

Think it is in the carb cycling thread started by Holy Ghost.

I have seen it work well on Natty's as well high protien and fats is anabolic in it self my friend that does competion preps uses Palumbo's diet for his clients with some tweaks here and there his natty girl he got ready was shreaded. Only thing on a low carb to watch is not hit or interval type cardio just long slow steady state. Also total calories is not the be all and end all it is more do to with the macro break down.

 

[superqt4u2nv]

Good point on the shakes. I TRY to only eat shakes when I am in the car or some place where I can't get something good to eat.

But, I still get lazy and eat them at home.lol

You can buy packs of tuna and keep them stashed along the plain peanuts or almonds lazy ass.

 

[Tatyana]

--------------------------------------------------------------------------------

NOTE: THIS IS A COMPETITION DIET.....................

FOR A LARGE MALE, I would recommend you work out calories from BMR and activity levels, and adjust calories accordingly.



Palumbo Diet:

Supps:
ESSENTIAL POLYUNSATURATES:
-Omega-3 Fish Oil pills 1000mg 3x per day
-Evening Primrose Oil (Omega-6) 1300mg 2x per day
-Extra Virgin Olive Oil is still better for your heart! These are HEART HEALTHY MONOUNSATURATED FATS (along with MACADAMIA NUT OIL). MONO's are NOT essential fats; however, they ARE very heart healthy.

NON ESSENTIAL but HEART HEALTHY
Macadamia Nut oil (Omega-9 monosaturates) 2-3 ablespoons per day
I'm a believer in a good whole food supplement. I've mentioned it before:

Juice Plus+ gives you 12 servings of fruits and veggies in 4 pills (no sugar, no fiber). http://www.juiceplus.com/nsa/pages/H...a?site=dp02724

Good legal Test/anti-aromatase:
6-oxo or Gaspari Novedex XT

Liver Support:
LIV-52 by Himalayan Labs for liver detoxification at its best!

Take all supps with food

Diet: (for 250lb man)
Meal 1 6 whole Omega-3 eggs
Meal 2 8oz chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanutbutter (PWO)
Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs
(5 meals for Women)

HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the day so you dont cheat again.

FOR WEIGHT GAIN:
Follow my same formula. . . High protein (50g per meal), Moderate Fat (25g per meal), and moderate carbs (35-50g per meal). If you're a hard gainer, eat 8-10 meals. If you're an easy gainer (but get fat easily), stick to 6 meals per day.

For the 1000th time, when following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!

Cardio:
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY

Forget using:
-MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
-Arginine is not going to do anything. It will DO something; just not dramatic.

 

[borris]

I take it 2 days on and 2 days off. Works for me.

That shit can fuck you up bad if you're not ADD or ADHD, completely bad to cycle it if you don't mentally need it. I've seen a couple people I know in college turn ADD because they constatnly where using Adderall to study/party, now they literally have to get RX'd to it because they are diagnosed ADD

 

[all the whey]

You can buy packs of tuna and keep them stashed along the plain peanuts or almonds lazy ass.

I am so sick of tuna!

And, it makes my place smell!

 

[Tatyana]

I would also recommend you get ketostix from the chemist/pharmacy and check your ketone bodies either first thing in the morning or after cardio if you do Dave's Keto diet.

It should read 'trace' which is light beige.

 

[superqt4u2nv]

--------------------------------------------------------------------------------

NOTE: THIS IS A COMPETITION DIET.....................

FOR A LARGE MALE, I would recommend you work out calories from BMR and activity levels, and adjust calories accordingly.



Palumbo Diet:

Supps:
ESSENTIAL POLYUNSATURATES:
-Omega-3 Fish Oil pills 1000mg 3x per day
-Evening Primrose Oil (Omega-6) 1300mg 2x per day
-Extra Virgin Olive Oil is still better for your heart! These are HEART HEALTHY MONOUNSATURATED FATS (along with MACADAMIA NUT OIL). MONO's are NOT essential fats; however, they ARE very heart healthy.

NON ESSENTIAL but HEART HEALTHY
Macadamia Nut oil (Omega-9 monosaturates) 2-3 ablespoons per day
I'm a believer in a good whole food supplement. I've mentioned it before:

Juice Plus+ gives you 12 servings of fruits and veggies in 4 pills (no sugar, no fiber). http://www.juiceplus.com/nsa/pages/H...a?site=dp02724

Good legal Test/anti-aromatase:
6-oxo or Gaspari Novedex XT

Liver Support:
LIV-52 by Himalayan Labs for liver detoxification at its best!

Take all supps with food

Diet: (for 250lb man)
Meal 1 6 whole Omega-3 eggs
Meal 2 8oz chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanutbutter (PWO)
Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs
(5 meals for Women)

HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the day so you dont cheat again.

FOR WEIGHT GAIN:
Follow my same formula. . . High protein (50g per meal), Moderate Fat (25g per meal), and moderate carbs (35-50g per meal). If you're a hard gainer, eat 8-10 meals. If you're an easy gainer (but get fat easily), stick to 6 meals per day.

For the 1000th time, when following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!

Cardio:
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY

Forget using:
-MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
-Arginine is not going to do anything. It will DO something; just not dramatic.

The women's diet is not exactly the same you rotate fats.

 

[Mysterio]

That shit can fuck you up bad if you're not ADD or ADHD, completely bad to cycle it if you don't mentally need it. I've seen a couple people I know in college turn ADD because they constatnly where using Adderall to study/party, now they literally have to get RX'd to it because they are diagnosed ADD

Been doing all kinds of stims since i was 17. I have a high tolerance. I'm not always on them though.

 

[superqt4u2nv]

I would also recommend you get ketostix from the chemist/pharmacy and check your ketone bodies either first thing in the morning or after cardio if you do Dave's Keto diet.

It should read 'trace' which is light beige.

Never once over my prep did I measure keytones best measurement is how you feel if you feel like utter shit likely have to many carbs some where should only be 20-40 grams at most for the whole day. Oh the first week of the diet sucks too as the body needs to adjust after that it is smooth sailing and you can't start your cheat meal tell two weeks in.

 

[superqt4u2nv]

I am so sick of tuna!

And, it makes my place smell!

Suck it up sally!

 

[Mysterio]

Fishtales i find that Ritalin fucks me up more. Now that makes me really weird. I get nervous and my mood really goes to shit. Add is better then Ritalin when you compare the sides.

 

[hurricane]

diet. this will be my cookie cutter

meal 1..

scoop of whey pb banana ice smoothie..

meal 2

chicken or steak with salad or veggies.

meal 3

scoop of whey pb banana ice smoothie..

meal 4

snack? suggestions?

meal 5 chicken or steak with salad or veggies

meal 6

nighttime snack suggestions?

training

monday - legs high reps high intensity 30-45 sec rests / 20 min cardio

tues - traps/biceps / 20 min cardio

wed - calves/forearms / 30 min cardio

thurs delts/triceps / 20 min cardio

fri back/ 20 min cardio

sat off + cheatday + but im in basketball league so thats like good cardio session..

sunday chest + 20 min cardio

notes

i train very light i dont go higher than 300 lbs on legs and over 225 on back/chest so i dont think ill be overtraining..

anyhow what i need from you pro's is suggestions for training/diet what would/wouldn't you do..

ill also be starting out this beast of a plan with Clenbuterol/t3/anavar/livercure..

will run the Clenbuterol/t3 as long as i feel necessary anavar for 4 weeks max..

hollah at your boy

ps i love you..

dont like the 20 mins of cardio , on cardio days.. i would go 40-45 mins for max fat burning effects .. u can even drop 1 day of cardio if u want,

 

[Phaded]

very nice thanks everyone for the help.. i might try that palumbo seems pretty cookie cutter..

 

[Phaded]

--------------------------------------------------------------------------------

NOTE: THIS IS A COMPETITION DIET.....................

FOR A LARGE MALE, I would recommend you work out calories from BMR and activity levels, and adjust calories accordingly.



Palumbo Diet:

Supps:
ESSENTIAL POLYUNSATURATES:
-Omega-3 Fish Oil pills 1000mg 3x per day
-Evening Primrose Oil (Omega-6) 1300mg 2x per day
-Extra Virgin Olive Oil is still better for your heart! These are HEART HEALTHY MONOUNSATURATED FATS (along with MACADAMIA NUT OIL). MONO's are NOT essential fats; however, they ARE very heart healthy.

NON ESSENTIAL but HEART HEALTHY
Macadamia Nut oil (Omega-9 monosaturates) 2-3 ablespoons per day
I'm a believer in a good whole food supplement. I've mentioned it before:

Juice Plus+ gives you 12 servings of fruits and veggies in 4 pills (no sugar, no fiber). http://www.juiceplus.com/nsa/pages/H...a?site=dp02724

Good legal Test/anti-aromatase:
6-oxo or Gaspari Novedex XT

Liver Support:
LIV-52 by Himalayan Labs for liver detoxification at its best!

Take all supps with food

Diet: (for 250lb man)
Meal 1 6 whole Omega-3 eggs
Meal 2 8oz chicken with 1/2 cup raw almonds
Meal 3 50g whey with 2 tablespoons all natural peanutbutter (PWO)
Meal 4 8oz salmon with 1 cup asparagus with 1 tablespoon macadamia nut oil
Meal 5 50 g whey with 2 tablespoon PB
Meal 6 6 whole eggs
(5 meals for Women)

HAVE YOUR CHEAT MEAL ON THE SAME DAY EVERY WEEK, last meal of the day so you dont cheat again.

FOR WEIGHT GAIN:
Follow my same formula. . . High protein (50g per meal), Moderate Fat (25g per meal), and moderate carbs (35-50g per meal). If you're a hard gainer, eat 8-10 meals. If you're an easy gainer (but get fat easily), stick to 6 meals per day.

For the 1000th time, when following my diet plan (which includes getting your brain into ketosis), there can be NO starchy carbs eaten!

Cardio:
CARDIO should be performed at a low intensity (under 120bpm heartrate). This will ensure that you use FAT as a fuelsource since as your heartrate increase, carbohydrates begin to become the preferred fuel of choice for the body. When on a low carb diet, you're body will break down muscle and turn that into carbs. Remember, Fat CANNOT be changed into carbs. Therefore, for bodybuilding, the rule of cardio should be LONG DURATION, LOW INTENSITY

Forget using:
-MCT's are a waste when you're dieting. If you're gonna use FATS for an energy source, they might as well serve a function in the body. MCTs are useless. They can only serve as a source of energy!
-Arginine is not going to do anything. It will DO something; just not dramatic.

what do you recommend me doing for cardio? walk fast on the treadmill for an hour? or stairstepper at level 7 for an hour? maybe both for 20 mins each?

 

[GUARDIAN]

head spinning from all the different advice yet???

use natty PB for snacks if u r still hungry between meals.

35-45 mins of cardio is ideal for fat burning. i actually found better results splitting it away from my weights.

have u run the clen/t3 stack b4? Make sure u take 2-3g of taurine during those weeks.

i dont think his carbs are too low. when i do my low carb diet to get in shape i quite often dont go over 100g a day. your body will adjust and start using fat for some of your energy.

 

[Phaded]

head spinning from all the different advice yet???

use natty PB for snacks if u r still hungry between meals.

35-45 mins of cardio is ideal for fat burning. i actually found better results splitting it away from my weights.

have u run the Clenbuterol/t3 stack b4? Make sure u take 2-3g of taurine during those weeks.

i dont think his carbs are too low. when i do my low carb diet to get in shape i quite often dont go over 100g a day. your body will adjust and start using fat for some of your energy.

i've ran clen before a long long time ago.. never t3..

what do you mean cardio away from training like train morning and cardio night?

 

[Tatyana]

what do you recommend me doing for cardio? walk fast on the treadmill for an hour? or stairstepper at level 7 for an hour? maybe both for 20 mins each?

Bike or walking on incline.

I don't know if this is true or not, but some say the stepper takes the edge off the quad sweep.

This is how you figure out your calories.

There is a huge thread on this in both the women's forum and steroids forum if you want to read the whole thing.

This is the basics:

The "quick" method (based on total bodyweight)

A fast and easy method to determine calorie needs is to use total current body weight times a multiplier.

Fat loss = 12 - 13 calories per lb. of bodyweight

Maintenance (TDEE) = 15 - 16 calories per lb. of bodyweight

Weight gain: = 18 - 19 calories per lb. of bodyweight

http://strengthnspeed.tripod.com/Nu...mCalculator.htm


There you go, fast version.

It is not as accurate as doing the calculation from the Katch Mc-Ardle formula:

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

Remember you have to add calories based on how much you train (see the multiplers in the first post)

BMR is just what your body needs for it's own thing. Not your thing like training.

Best way to figure out your lean body tissue, or how much muscle you have and how much fat you have, is a one site skin-fold measurement using these cheap, white plastic calipers called the accumeasure.

When your bodyfat is REALLY low, I would do multiple site measurements, there are also several different methods to do this, but as this is already a bit much for people, I won't go into that.

THEN you have to figure out exactly what you ARE eating, weigh it and then plug it into the calorie king site.

Adjust your meals and calories accordingly.

There are also programs free on the internet that will help you figure out the calories, protein, carbs and fat, you still have to weigh what you are eating.......................................

 

[Tatyana]

head spinning from all the different advice yet???

use natty PB for snacks if u r still hungry between meals.

35-45 mins of cardio is ideal for fat burning. i actually found better results splitting it away from my weights.

have u run the Clenbuterol/t3 stack b4? Make sure u take 2-3g of taurine during those weeks.

i dont think his carbs are too low. when i do my low carb diet to get in shape i quite often dont go over 100g a day. your body will adjust and start using fat for some of your energy.

Clenbuterol up-regulates Beta-2 receptors, which are the ones that are stimulated on fat cells for them to release free fatty acids.

When this happens, clen stops working, usually after about 2 weeks.

It also slows thyroid function, as does a low carb diet, which is why you have to have the weekly cheat meal and not take clen on its own.



To 'refresh' your receptors, you need to either take T3 or taurine.

Some say Benedryl works, but I think this is BBing myth.

I have done both low carb and high carb dieting, low carb is great once you are used to it, the peanut butter is great, and it is quite easy to get something to eat if you are caught short, as it is high protein, high fat.

I have had more success so far dieting with carbs, carb cycling and carb tapering, I even put on muscle when comp dieting this way.

Everyone is different though, have a go and see how it works for you.

 

[Tatyana]

i've ran Clenbuterol before a long long time ago.. never t3..

what do you mean cardio away from training like train morning and cardio night?

Cardio either first thing in the morning on empty, maybe some black coffee, or after training.

 

[Phaded]

Cardio either first thing in the morning on empty, maybe some black coffee, or after training.

k thanks i enjoy doing it after training..

 

[nimbus]

I have had more success so far dieting with carbs, carb cycling and carb tapering, I even put on muscle when comp dieting this way.

can you explain what you mean by "dieting with carbs" and "carb tapering" please?

 

[Raptorex]

this should be on the juosze bourd

Clenbuterol up-regulates Beta-2 receptors, which are the ones that are stimulated on fat cells for them to release free fatty acids.

When this happens, Clenbuterol stops working, usually after about 2 weeks.

It also slows thyroid function, as does a low carb diet, which is why you have to have the weekly cheat meal and not take Clenbuterol on its own.



To 'refresh' your receptors, you need to either take T3 or taurine.

Some say Benedryl works, but I think this is BBing myth.

I have done both low carb and high carb dieting, low carb is great once you are used to it, the peanut butter is great, and it is quite easy to get something to eat if you are caught short, as it is high protein, high fat.

I have had more success so far dieting with carbs, carb cycling and carb tapering, I even put on muscle when comp dieting this way.

Everyone is different though, have a go and see how it works for you.

 

[Tatyana]

Never once over my prep did I measure keytones best measurement is how you feel if you feel like utter shit likely have to many carbs some where should only be 20-40 grams at most for the whole day. Oh the first week of the diet sucks too as the body needs to adjust after that it is smooth sailing and you can't start your cheat meal tell two weeks in.

Or you have too many ketones.

Ketostix are dirt cheap, I quite liked the peeing on a stick thing and actually seeing that my body was operating on burning fat.

Arnie likes them too, he also recommends using them in his encyclopedia of bodybuilding.

You only want 'trace' as your body will be using ketones as fuel instead of glucose/carbs.

If the sticks turn purple, that is loads of ketones, and then you could be in ketoacidosis, which is not a good thing, and you will need a cheat meal or some carbs.

 

[jnevin]

what do you recommend me doing for cardio? walk fast on the treadmill for an hour? or stairstepper at level 7 for an hour? maybe both for 20 mins each?

I've never lost fat faster than when I was doing intervals 3x/wk and walking on an incline 2x/wk.

 

[Phaded]

I've never lost fat faster than when I was doing intervals 3x/wk and walking on an incline 2x/wk.

what duration for intervals and incline?

20 for each interval and 40 for incline? sounds like something i might try..

 

[jnevin]

what duration for intervals and incline?

20 for each interval and 40 for incline? sounds like something i might try..

Intervals I'd walk at a fast pace for 5 min to warm up, then sprint 1-1.5 min, recover at a slow jog for 1 min. I'd do the actual intervals for 20-25 minutes.

Walking, I'd go at a brisk pace for 40 min at a 10 incline. Always on an empty stomach with both exercises. I'd either follow it up with either a shake and oatmeal or eggs and anpb, depending upon what I was working, and then go into the rest of my day eating every 2-3 hours.

 

[AAP]

Here is what I am doing.

http://www.elitefitness.com/forum/c...ady-eaten-7-chicken-breasts-today-580884.html

You may want to replace the clen with albuteral.

Also, what kind of T3 are you using? And what kind of liver protection?
And you definately want to get rid of those salads.

 

[Tatyana]

can you explain what you mean by "dieting with carbs" and "carb tapering" please?

There are loads of threads about this on this site.

Not all carbs are created equally.

Just like the whole 'fat is bad' has resulted in rampant obesity, now carbs are getting a bad reputation.

Some people can eat carbs and still burn fat. Some even say it is in the 'fire' of carbs being burned that fat is burned.

It really is down to your biochemical individuality, and the only way you figure this out is by 'experimenting' on yourself.

Carb tapering - your earlier meals of the day have all the starchy carbs in them, brown rice, potatoes, good quality whole wheat bread, then later meals in the day only have fibrous carbs in them (most veggies)

Carb cycling - rotate the amount of carbs you eat in a pattern, like low (for me that was 120 g/day), next day medium (150 g/day) or high (200+ g/day) and adjust the amount of fat in your diet.

People run different patterns that suits them, or different amount of carbs, so things like low, low high, low, medium, low high.

I used to like three days low, one day high.

 

[nimbus]

There are loads of threads about this on this site.

Not all carbs are created equally.

Just like the whole 'fat is bad' has resulted in rampant obesity, now carbs are getting a bad reputation.

Some people can eat carbs and still burn fat. Some even say it is in the 'fire' of carbs being burned that fat is burned.

It really is down to your biochemical individuality, and the only way you figure this out is by 'experimenting' on yourself.

Carb tapering - your earlier meals of the day have all the starchy carbs in them, brown rice, potatoes, good quality whole wheat bread, then later meals in the day only have fibrous carbs in them (most veggies)

Carb cycling - rotate the amount of carbs you eat in a pattern, like low (for me that was 120 g/day), next day medium (150 g/day) or high (200+ g/day) and adjust the amount of fat in your diet.

People run different patterns that suits them, or different amount of carbs, so things like low, low high, low, medium, low high.

I used to like three days low, one day high.

ah gotcha so by dieting with carbs you meant dieting by manipulating your carb intake. I've been carb tapering already without knowing what it was called, i might look into carb cycling and give it a shot too though

 

[Phaded]

Here is what I am doing.

http://www.elitefitness.com/forum/c...ady-eaten-7-chicken-breasts-today-580884.html

You may want to replace the clen with albuteral.

Also, what kind of T3 are you using? And what kind of liver protection?
And you definately want to get rid of those salads.

i like tossed salads.. t3 from ip i think..

 

[Phaded]

Intervals I'd walk at a fast pace for 5 min to warm up, then sprint 1-1.5 min, recover at a slow jog for 1 min. I'd do the actual intervals for 20-25 minutes.

Walking, I'd go at a brisk pace for 40 min at a 10 incline. Always on an empty stomach with both exercises. I'd either follow it up with either a shake and oatmeal or eggs and anpb, depending upon what I was working, and then go into the rest of my day eating every 2-3 hours.

good looks only thing about sprinting is i get horrid shin splints..

 

[samoth]

good looks only thing about sprinting is i get horrid shin splints..

It could be your tibialis anterior. Try working those muscles for a couple weeks and see if that helps.

Have you actually had microfractures of the bone diagnosed, or is it like a painful pump opposite your calves?

 

[GUARDIAN]

i've ran clen before a long long time ago.. never t3..

what do you mean cardio away from training like train morning and cardio night?

let me know if u need any help with the t3 dosage/taper protocol.

yes, cardio in morning and weights in the evening or vice versa.

 

[GUARDIAN]

Or you have too many ketones.

Ketostix are dirt cheap, I quite liked the peeing on a stick thing and actually seeing that my body was operating on burning fat.

Arnie likes them too, he also recommends using them in his encyclopedia of bodybuilding.

You only want 'trace' as your body will be using ketones as fuel instead of glucose/carbs.

If the sticks turn purple, that is loads of ketones, and then you could be in ketoacidosis, which is not a good thing, and you will need a cheat meal or some carbs.

where do u get these ketostix at? pharmacy?

 

[Phaded]

It could be your tibialis anterior. Try working those muscles for a couple weeks and see if that helps.

Have you actually had microfractures of the bone diagnosed, or is it like a painful pump opposite your calves?

it comes and goes.. but sometimes it so painful i can barely walk should i go check if i have microfractures?

 

[Tatyana]

where do u get these ketostix at? pharmacy?

Yes, I asked the pharmacist for them, they were about 6 pounds for a tube of them.

I wouldn't be surprised if you could buy them on-line.

 

[Beachbum1546]

I forgot how intelligent bodybuilders can be in regards to diet. Great thread and props to Tatyana to giving me some good ideas and guidelines to follow for my up coming diet.

 

[tracemhunter]

Yes, thanks Tatyana. I got spring break in a month. Lets see how this goes. I was pretty cut last summer but this summer I want to be shredded! Cookin' mah chicken right now.

 

[curvymommy]

Or you have too many ketones.

Ketostix are dirt cheap, I quite liked the peeing on a stick thing and actually seeing that my body was operating on burning fat.

Arnie likes them too, he also recommends using them in his encyclopedia of bodybuilding.

You only want 'trace' as your body will be using ketones as fuel instead of glucose/carbs.

If the sticks turn purple, that is loads of ketones, and then you could be in ketoacidosis, which is not a good thing, and you will need a cheat meal or some carbs.

ME too! I am a very visual person when it comes to seeing if things are working. I love the ketostix and they are very easy to find becuase diabetics use them too sometimes.

 

[Phaded]

yep i wanna be ripped as crap for the beach this summer.. + with my son out there.. they ladies will swoon over me and drop their bathing suits..

 

[BIGBUCK$]

and 60mg adderall a day and your there

dnp

 

[Faizakafez]

diet. this will be my cookie cutter

meal 1..

scoop of whey pb banana ice smoothie..

meal 2

chicken or steak with salad or veggies.

meal 3

scoop of whey pb banana ice smoothie..

meal 4

snack? suggestions?

meal 5 chicken or steak with salad or veggies

meal 6

nighttime snack suggestions?

training

monday - legs high reps high intensity 30-45 sec rests / 20 min cardio

tues - traps/biceps / 20 min cardio

wed - calves/forearms / 30 min cardio

thurs delts/triceps / 20 min cardio

fri back/ 20 min cardio

sat off + cheatday + but im in basketball league so thats like good cardio session..

sunday chest + 20 min cardio

notes

i train very light i dont go higher than 300 lbs on legs and over 225 on back/chest so i dont think ill be overtraining..

anyhow what i need from you pro's is suggestions for training/diet what would/wouldn't you do..

ill also be starting out this beast of a plan with Clenbuterol/t3/anavar/livercure..

will run the Clenbuterol/t3 as long as i feel necessary anavar for 4 weeks max..

hollah at your boy

ps i love you..

Up your cardio to 30-40 min pwo 20 min is not enough.

hmmm your diet is pretty low carb... minus the 2 banana's...

for meal one swap the banana for 1/2 cup of oats and blend it in shake..

Meal 4.. id do maybe chicken/brown rice or yams...

Meal 6.. steak and veggies

or a shake and fat source.

where dooes your pwo meal or shake fit in?

 

[Faizakafez]

also ketostick are not that effective btw,

 

[Phaded]

WHATS A PWO MEAL?

and what shake you talking about?

i was trying to replicate your diet but had no clue what a bunch of the shit you listed was..

 

[Faizakafez]

also how many grams of pro in the scoop of whey?

25?

 

[Phaded]

optimum nutrition i think its 30

 

[Faizakafez]

pwo meal or shake = post workout meal or shake

right now you have 6 meals... are u going to include a post workout shake? making that 7 meals in total?

or is one of the shakes in ur current diet a post workout drink>?

 

[GUARDIAN]

WHATS A PWO MEAL?

and what shake you talking about?

i was trying to replicate your diet but had no clue what a bunch of the shit you listed was..

Post Workout

 

[Faizakafez]

how much do u weight btw>

 

[Phaded]

i'm 245 right now

meal 3 would be my post workout..

 

[Faizakafez]

okie... gimme some time...

 

[Faizakafez]

1– 8eggwhites + 1scp (protein) + 1cup oats
Prot(50), Carbs(55), Fat(5)

2 – 8oz Lean Steak + ½ Yam + 1cup Veg
Prot(50), Carbs(35), Fat(5)

3 – 8oz Chicken breast + 1cup oats
Prot(50), Carbs(60), Fat(5)

4 – 6oz Lean Steak, chicken or Turkey + ½ Yam + 1 cup Veg
Prot(40), Carbs(35), Fat(5)

5 – 12egg whites + 1cup oats
Prot(50), Carbs(60), Fat(5)

10:00pm – 8oz Steak or 8oz Chicken + 1cup Veg
Prot(65), Carbs(5), Fat(10)

12:30am – 6-8oz Salmon + 1 ½ cup Veg
Prot(50), Carbs(5), Fat(10)

Total Macros
Prot - 355
Carb - 250
Fat – 45
Calories = approx 2900.

Adjust carbs as needed to play with calorie intake

 

[Phaded]

meal 4 ? steak + chicken or turkey?

12 egg whites holy shit i would be ripping the dopest farts on the planet..

is there anyway i can implement more protien powder i just bought a 10 gallon jug of that shit..?

thanks for the help

 

[Faizakafez]

meal 4 ? steak + chicken or turkey?

12 egg whites holy shit i would be ripping the dopest farts on the planet..

is there anyway i can implement more protien powder i just bought a 10 gallon jug of that shit..?

thanks for the help

yes you can, just try to get the meal totals so say 60 grams of protein in chicken is 2.5 scoops of your protein..


meal 4 6oz of one of those meats

 

[Phaded]

thanks brother i owe you my life

 

[Phaded]

gonna give your diet and tat's a go at it for one month and see which rocks me better

 

[jnevin]

thanks brother i owe you my life

Damn! A life for that?

I know a kickass (and healthy) chicken chili recipe. Think I could get a kidney or liver for that?

 

[Phaded]

just was very thoughtful .. helping strangers is very thoughtful

 

[Jon79]

snacks
almonds
fat free yogurt (the kind with the least sugar, usually the walmart brand singles they r like 5 for 2 dollars)
sugar free jello
you eat often enough you wont care about snacks

dont eat carbs after 2pm

carbs that are ok:
beans with no salt ( black, pinto etc..)
whole oatmeal
sweet potatoes

 

[Phaded]

did 40 mins training and 40 mins cardio today.. holy shit what a diff.. when will 40 mins cardio feel like routine after like a month?

 

[Phaded]

diet begins next wednesday

 

[Jon79]

did 40 mins training and 40 mins cardio today.. holy shit what a diff.. when will 40 mins cardio feel like routine after like a month?

yes thats why u have to change it up

get on the eliptical trainer and put it at hight tension and do it only for 20 mins. you shold want to die the entire time....

mix that in with the lighter 40 cardio routines

 

[c-sharp minor]

Faiz's diet is similar to my own...and gets me ripped as shit with zero cardio.

 

[silverstar1025]

Say bye to eating.

Why can't you eat? Does it surpress the appetite or what? My girlfriend said the same thing that she should just take her boyfriends adderall to lose weight since she can't stay on a clean diet.

 

[Mr. Black]

Faiz's diet is similar to my own...and gets me ripped as shit with zero cardio.

I never do cardio either. Instead I focus on High Rep squats, and very little break in between sets. In essence my whole workout is sort of a cardio workout in itself.

 

[ortiz34]

bump

you're still a phat cunt

 

[Burning_Inside]

some kind of TKD or CKD is the best thing to do. I lost 60 lbs this past year, but the best results came just in the last 6 months or so when I started getting into the tk/ckd thing

 

[Mysterio]

Why can't you eat? Does it surpress the appetite or what? My girlfriend said the same thing that she should just take her boyfriends adderall to lose weight since she can't stay on a clean diet.

She's right. I can hardly eat. I seem to just wanna be out and about too. Its cool since I have 2 different gyms to go to. It kind of works out for me. I haven't been on it for awhile though. I never want to get to the point where I need it everyday.

 

[Mysterio]

I never do cardio either. Instead I focus on High Rep squats, and very little break in between sets. In essence my whole workout is sort of a cardio workout in itself.

Like a circut?

 

[puddlemonkey]

almonds

 

[Mysterio]

Why can't you eat? Does it surpress the appetite or what? My girlfriend said the same thing that she should just take her boyfriends adderall to lose weight since she can't stay on a clean diet.

I wanted to address something i didn't yesterday. If your thinking about trying this don't. This stuff is strong. Wouldn't want you to get caught up. There is always other safer methods of losing weight.

 

[BIGBUCK$]

I wanted to address something i didn't yesterday. If your thinking about trying this don't. This stuff is strong. Wouldn't want you to get caught up. There is always other safer methods of losing weight.

phen

 

[Phaded]

was hoping to start this diet this week looks like i'm gonna need to start it next week.. just got back from hospital today..

oh ya i've only slept a total of 15 hours since last Sunday.. and my wife is prob. running on like 7 hours..

sweet!

 

[Wulfgar]

make sure you cucle your carbos brutha

 

[Phaded]

self bump