Karma for help

[Super Test 2004]

Hey Bro's

Looking for help with diet.
Currently, I am 5'10, 245lbs and around 20-25%BF

I am looking to lose some bodyfat while increasing musclemass.

I have Deca, sust and dbol on hand.
My question is;
Can someone help me write a diet.
I would like one that will help lean out while gaining mass.
I know this might not be possible.

 

[JoBu]

You probably won't be able to gain ay significant muscle mass while cutting a significant amount of BF...maybe fina or something like that. But I'd start with a good diet, cardio, and a whole-body workout 2-3 times a week if you currently don't lift. You really need to shed some fat before trying to put any more mass on. Shoot for 15% BF before you think about any serious muscle gains. You might want to check out the South Beach diet to get the ball rolling. It's not meant for heavy lifters or anyone trying to build mass, but it would be a good jump-start on the BF reduction. I dropped 10lbs in the first 2 weeks (Phase 1) and am currently transitioning into a more appropriate diet with all the complex carbs and such which will be better suited for regular lifting. You can also toss in a thermogenic like Xenedrine (my favorite) to help maintain muscle while dropping BF.

JoBu

 

[Bonkme2]

You might want to look into some Thermorexin. Many of us have used it to shed some bodyfat and it's worked great.

You also might want to look into some of the threads on the diet board. Depending on how committed you want to try and be, you'll find some good ideas over there.

 

[Silent Method]

It's perfectly possible. I assume you are looking for a complete meal plan - the very foods divided into the meals you are to eat.


#1 factor - what you are looking to do mandates a lifestyle change - NOT a pill. (Pills have their place, but learn how to do it for life - learn how to eat right.)


BEFORE anyone posts you a meal plan, I'd advise you to figure on out yourself. I will not kid you, it can be a pretty involved task -especially if you are looking to hit a specific macronutrient ratio along with a balance of quality foods. However, it is well worth it.


I'd advise a very simple plan that can be a foundation for healthy eating while supporting an athletic/training lifestyle.


First, figure your caloric maintenance level. How many calories does it take for you to sustain your weight at your current stats, including body composition?

Figure about 2 grams of protein per kilogram of your bodyweight. Don't kid yourself and don't let anyone tell you different - this is a good deal of protein. Without AAS it is almost guaranteed to be more than your body can use in support for muscle growth. (On cycle you may bump it up if you wish, but more than 3 grams per kg of bodyweight is more than you will use. BTW, these figures using whole bodyweight are high anyway as it is only lean tissue we wish to support with the protein.)

Next, figure fat calories at 25% of your intake. Make these quality fats. (If you are already lean you may go a bit higher.)

Finally, simply fill up the rest of your caloric need with quality carbohydrate. Stick to low glycemic index foods (with the possible exception of a high GI post-exercise recovery meal.)

Maintaining this ratio, simply dip a bit below the maintenance calorie level to lose weight. A 500 calorie deficit per day (3500 per week) will drop about a pound a week. For quality fat loss, it may be a good idea to zig-zag higher and lower calorie days. It's best to stick around a goal of losing a pound per week, at the most you may wish to ramp it up to 2 pounds per week.


Good luck. I can offer more help (such as specific foods) and I'm sure many others will as well. However, make a point to research a great deal yourself.

 

[Super Test 2004]

silent method, great post, thanks.
Sent you some Karma

 

[Goldprospector]

There are a ton of ways to diet down and I can tell you that you can easily lose a goodly amount of BF% (especially if it is already high). But I can tell you that if you want to gain muscle while losing BF, then you definitely need to keep your PT intake high and AAS helps greatly. Ive been able to shed BF while on cycle a lot easier than while off.
I do not count calories but I do eat smaller portions while trying to diet down and I can tell you that MRP"S make it a lot easier. You can custom design your own or you can try something like Labrada...it looks about the best of all I have seen. Just remember to stay away from simple sugars, sat fats, and extreme amounts of carbs.
I have to do cardio at least 4 time per week to see any signifigant decrease in BF. I usually do 5 days... I Just don't do it on leg days.

 

[Super Test 2004]

Cool, thanks bro.
Karma

 

[wtlftr]

To drop body fat follow a simple diet with as many cakories as you need. Try mulpitplying your weight by 12 and then reduce the caloric intake by 500 calories a day. This should help you drop a pound a week.

For cardio, I would not do the typical. Try winsprints first thing in the morning. Set up a course 50 yds long. put a cone every 5 to 10 yds. get to the starting line and do the sprints. after each sprint rest a minute and then continue to do the sprints again. Keep this up for 15 - 20 minutes. This will increase your basal metabolic rate (BMR) allowing you to burn more calories throughout the day.

Follow a simple diet of higher proteins, carbs ( mainly fibrous), then fat (the good kind). Include a body workout three times a week and you will be looseing bodyfat.

 

[Judo Tom]

lots of good advice already but i will chime in what works for me..

when i want to drop bf and add muscle i eat at least 1.5g of protein per lb of body weight.. its more then what most recommend but i have read (no studies handy) that when your body uses protein for fuel it needs to burn some fat so i take in lots of protein and figure that it will either help build muscle or help burn fat.. cant lose in my book

i also spread the protein out really well.. i make sure i get protein first thing in the morning.. before a workout.. after the workout and before bed...

i also try to NEVER spike my insuliln levels with simple carbs.. now most people will say to spike it PW with dextrose but if i want to cut i skip the dextrose and use whey and then real food with complex carbs..again its a compromise while trying to do something difficult.. adding muscle and burning fat.. maybe its just my body but when i spike my insulin i do not drop the fat at the rate i want..

i also make sure my EFA intake is HIGH i use olive oil and fish oil to accomplish this..

also i make sure that my calorie count is in check and adjust accordingly.. i mean i am supplimenting lots of cals with whey and oils so i can eat the same so i make sure i am eating food that is not dense in cals.. luckily i really like chicken and brocolli

i also increase the cals for a few days here and there.. i dont have an exact schedule for this but lets say in a 2 day period i lifted legs and had 2 intense judo workouts i make sure to EAT and not go into a starvation type mode.. i just judge how i feel.. if am too run down i eat more complex carbs

the most important thing i think is meal planning.. i will bake 10-15 chicken breasts at at time.. i will always have lunch meat to make sandwiches on wheat bread.. i try to have thawed meats in my fridge at all time.. simple stuff like that so i dont say ahh screw it im gonna get some McNuggets..

i also switch my lifting routine up more if i can.. ill go high rep low rep more sets less sets blah blah.. whatever but always go with lots of intensity..

ill stop blabbing now.. i know this has lots of holes in it and not everyone will agree but this works for me and i lean up quickly while moving up in weight classes which is key for me

Good Luck!!!!

 

[brownpaperbag04]

This diet alone works for what you're trying to do. If you add the sustanon also at like 500mg/wk or so, and stick to the diet you will be very pleased. ...by the way...this is a modified version of Crumcake's "Ultimate Diet for Getting Ripped While Maintaining Muscle Mass."
(1)*7:00*
2 servings Pro Complex – 520 calories (260 each), fat 4g (2 each), protein 110g (55g each)
and
1 tablespoon Flax Oil – 120 calories (120 each), fat 13.6g , protein 0g
(2)*9:00*
Grilled Chicken Breast - 85 calories, fat 1.8g, protein 16g
1 cup steamed veggies - 60calories, fat .5g, protein 5g
(3)*11:00*
2 cans of tuna w/ onion, celery, and 1 tablespoon safflower mayonnaise - 545.2 calories, fat 21g, protein 81.4g
(4)*1:00*
1 servings ProComplex – 260 each, fat 2g, protein 55g
and
1 tablespoon Flax Oil – 120 calories, fat 13.6g , protein 0g
(5)*3:00*
Grilled Chicken Breast - 85 calories, fat 1.8g, protein 16g
1 cup steamed veggies - 60calories, fat .5g, protein 5g
(6)*6:00*
Post workout 1 Serving ProComplex – 260 calories, fat 2g , protein 55g
(7)*8:00*
Grilled Chicken Breast - 85 calories, fat 1.8g, protein 16g
1 cup steamed veggies - 60calories, fat .5g, protein 5g

TOTAL: 2260.2 calories, fat 63.1, protein 364.4

 

[brownpaperbag04]

Here is the original one....

The Ultimate Diet to Getting Ripped While Maintaining Muscle Mass

This is a Strict Diet for 8 weeks. No CHEAT days, None. 56 days Straight. If you can't deal with it, then this isn't for you. If you can hang, The results will be Phenomenal.

This is a Diet for someone who is in Shape, but just needs to lose those LAST few pounds of Stubborn fat.

This diet will work ESPECIALLY for those with excess Fat in the lower abs, thighs, lower back area.

Diet Guidelines:

Avoid All starches, You don't need them if your goal is to get down to 4-7 Percent BodyFat.

(1) Eat Tons of Green Veggies (Fiber)

(2) Eat Lots of Healthy fats ex. Steak, Flax Oil, E.V. Olive Oil, Salmon, Fish Oils, etc. (Energy)

(3) Eat TONS of Protein (Preserve Muscles).

(4) DRINK 1-1.5 gallons of H20 a day AT LEAST.

Avoid ALL fruit drinks, Juices, rice, breads.

Eat carbos ONLY after a grueling Glycogen depleting workout.

You will have tons of energy from the healthy fats, good digestion from the fiber, and great muscle hardness and protection from the protein.

Healthy Fats = Energy Protein = Muscle Hardness, Muscle Protection Fiber = Digestion, and various other health benefits.

Healthy Fats, Lots of Fiber, And TONS of Protein. That's the key.

Not only will you DROP bodyfat while maintaing Muscle, but you will ALSO have an abundance of energy and your skin (complexion) will be looking great as well.

Example of a Day

(1) 3 servings of Whey/ 1 tablespoon of Flax Oil
(2) 8-10 OZ London Broil Steak (Extra Lean)/ 1-2 cups Green Veggies.
(3) Grilled Salmon/ 1-2 cups Green Veggies.
(4) 3 servings of Whey/ 1 tablespoon of Flax Oil
(5) 2 Cans of Tuna/ Chopped Onions/Celery/ 1 tablespoon of Safflower Mayonnaise.
(6) (Post Workout) MRP or 2 servings of Whey/10 OZ Orange Juice.
(7) 8-10oz Extra Lean Steak/ 2 cups Veggies.


Breaks Down to About:

Protein 1.5 - 2 grams per lb of Bodyweight Fat .5 -.75grams per pound of bodyweight Carbs (only post workout) 30-50 grams fiber in the form of green veggies - As much as possible.

Supplements:

Do NOT take ANY FAT BURNERS...Why? They will Suppress your appetite TOO much, You need to eat every 2 hours. If you take a fat burner you won't be up to it.

1 Multivitamin Extra Zinc 30 - 50mgs Fish Oil Caps Flax Oil Liquid 200mcg Selenium 800mgs Folic Acid 800iu Vitamin E 2 grams Vitamin C.

WORKOUTS:

Staying ACTIVE!! is the KEY. ALWAYSSSS stay Active.

Lift four times a Week. Alternate Between Heavy Low Rep workouts, and high repetition moderate weight workouts.

Cardio, 4-7 days a week, Alernate Between 20 min High Intensity (Jump Ropes, Sprints) and Low intensity for 45min - 1hour (Such as walking, light jogging)



This DIET is NOT easy by any means. It takes proper planning a day ahead of time (you have to have the steaks / veggies / chicken / salmon, etc, thawed out before cooking them, put stuff in tupper ware containers...you just have to be prepared). Be prepared to Go through at LEAST one pound of lean steak a day, and 10 servings of whey protein powder a day and TONS of green veggies a day. Be prepared to be going grocery shopping at least twice a week.

Like I said this diet is not easy, But oh well, No one said this game is easy.

But remember if you can stick through it for 8 grueling weeks, you'll be satified at the end with your amazing results.

Good Luck.

P.S. NEVER mix fats and carbs at the same meal.

 

[Slyder190]

The AAS you mentioned you have are not the first choices for a cutting cycle. That is not the focus though. I'd do a whole body-workout with a low-moderate volume 3-4x a week and cardio for 45 min at least 5x a week. (On an empty stomach preferably) Start slowly chopping calories and work your way into a low-carb diet with a one day carb-up. Trust me, as you begin to shed bodyfat, you will begin to appear more muscular.

 

[thorsky]

Great thread already! Some really good advice!

I recently lost a lot of weight so I thought I'd share my experiences with you. I don't want to just repeat what was said above so as far as macro nutrient breakdown, the protein/fat/carb ratios mentioned are similar to what I followed. Unfortunately, I was dumb when I started. I spent about 3 months on an almost vegetarian diet (Please, go easy on me ). I lost a LOT of weight, and a great deal of it was muscle. Live and learn. That's when I started to really buckle down. Started lifting heavy, learned about periodising and different methods of training and whamo, off came the fat! I was able to increase strength significantly as I was new to lifting. As far as muscle mass goes, I think I have managed to trade bf for muscle to some degree but it is very difficult to add bulk while hypocaloric.

Anyway, here are a couple things that have helped:
- If you don't live alone, take over the grocery shopping. I had to do this to prevent my wife from buying endless junk. I could usually resist eating crap during the day but late at night, BINGE!!! Go in with a list if you need to. Resist the temptation to buy anything you don't NEED. If it's available in your area, you could order groceries for delivery. When I first started out this worked great. The online ordering system made it easy to pick the proteins, veggies and fixins that I needed but didn't throw endless junk-food in my face.

- Don't set unrealistic goals. If you are a person who can't live without carbs, don't try a ketogenic diet right of the bat. For me, spending too much effort resisting foods that I loved led to an eventual pig-out session. Now I try to let myself have a few cheats here and there and I don't worry about it. If I screw up bad and...you know...like maybe east a pint of Ben & Jerry's late one night, I say fuck it, and move on. If I find myself doing it the next night, THAT's when I kick my own ass!!

As far as the AAS you have, I wouldn't try them for cutting. I don't know if you’re a new user or veteran but if new, have you been working out for long? Make sure your body is ready for the intensity your muscles will generate while on.

One last thing. Don't forget, DIET DIET DIET! Exercise can compensate to some degree for poor diet, but without good balanced nutrition, your fighting and uphill battle!

Good luck!

 

[slat1]

I stole this from I believe "Needsize" (my bad if it was someone else). I think it was his precontest diet:

"Meal #1
3/4 cups cottage cheese
10 oz. 93% lean beef
3/4 cup oatmeal before cooking
2 TBS Cream

Meal #2
Protein Drink: 3 Scoops Ultra Size,1 scoop Muscle Provider, 1 scoop mass maker 3/8 cup whipping cream (1 oz.),

Meal #3
12 oz. Beef (before cooking)
8 oz. sweet potato or 1/2 cup cooked brown rice
2 cups vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing

Meal #4
3 Scoops Ultra Size
1 scoop Muscle Provider
3/8 cup whipping cream
18 oz water

Meal #5
12 oz. 93% lean beef, chicken, turkey, fish and once or twice weekly sirloin steak
2 cups vegetables
1 TBS Flax Oil


On training days I add a drink 6 scoops Mass Maker and 2 scoops Muscle Provider Post Workout.

I also eat a total of 3 tablespoons natural peanut butter"

If you have ever taken a look at what he has accomplished you will understand why I saved this diet!

Good Luck!!!

 

[needsize]

slat1, I think that may have been quadsweeps diet.

Anyway, myself I have have never managed to lose fat and gain mass at the same time. Without creating a massive debate, I dont see how its possible; losing bf requires a deficit in calories,a nd gaining mass requires a surplus over maintaince level

 

[Dial_tone]

With those numbers you need to forget about building muscle and lose some dang weight first.

 

[serbyte]

If you have not worked out regularly, your muscles will grow while loseing bodyfat. This is only possible when someone first starts working out. Do a low carb or CKD diet, untill you are under 15%. I would get down to at least 12% before trying to gain any muscle mass.

 

[slat1]

Sorry about that Quadsweep... Thanks for the correction Needsize.