Please Scroll Down to See Forums Below Hey everybody, needs some advice. I am going to turn 30 in May and I NEED to drop 100lbs. I am 5'10" and weigh 330lbs, I used to be 230lbs and <8% bodyfat. Then work became more important than the gym. I gained about 15lbs a year for the last 7 years. In 08, I started back in the gym and was seeing some great gains in strength and dropped down to 270lbs, cardio, weight and mma training, stacked with some liquid clen, sustaton and some finiplix. then I tore something in my shoulder(no health insurance but the Dr. I see at the gym says its torn rotator) and havent been back since.........Bringin me to present day. I already have all the test I need but what else should I stack it with. I know my diet has to change and cardio is a must. Any advice is appreciated. Thanks.
Need Help
- Thread starter tmerendo
- Start date
XMAN.
New member
i prefer if u start naturally at the beginning , drop as much weight as u can with diet and exercising , then when u plateau after really hard work u may use some AAS to help, but at ur bodyweight right now and ur high fat percentage it's very unhealthy to do AAS as it raises ur LDL and BP and in ur case it should be all ur concerns right now, turn healthy b4 thinking of use of any AAS.
XMAN.
New member
and another thing , try to eat 2 grams of proteins per pound , u can use some supp. like whey protein or a blend protein (whey, casein , egg...)
and dont' eat more than 2 grams of carbs per pound on training days and 1g on non training days and stick to low glycemic carbs (oats, brown rice, whole grain bread...) eat a lot of veggies , 2-3 servings of fruits per day (one fruit per serving don't exaggerate) and 50-80 g of EFA's (olive oil, raw nuts , almonds , avocado, fish oil...) u can supplement with omega 3 it's gr8 for ur case it'll help a lot.
if u want to grow and maintain ur muscles while on a slight deficit of cals , about 500 cals less than u require while resting plus daily activities (weight lifting , cardio....) in ur case u need about 6000 cals to maintain means that ur deficit gona drop u to 5500 cal daily , or keep the 6000 cals in training days to ensure fast recovery and around 4500-5000 cals on non training days like mentioned above (2 g on training days and 1 g on non training days) cycling ur carbs i found it better than the traditional 500 cals deficit
330 lbs * 2g proteins = 660 g * 4 cals = 2640 cals
330 lbs * 2g carbs = 660g * 4 cals = 2640 cals
EFAs about 80 g * 9 cal = 720 cals
a total of 6000 cals
when not training 1 g of carbs * 330 lbs = 330 g * 4 cals = 1320 cals
add that to 2640 cals of proteins and 720 cals of fat = 4680 cals
train 3 or 4 times max per week , it's not the amount that matters it's the quality , focus on compounds 6-12 reps 9-12 sets per body part (alternate between high and low reps for all muscles) and always change ur training regimen every 6-8 weeks, and take a week break for periodizing and cns recovery, and start again with a new training regimen.
on non training days u can do light cardio like a brief 25 min of HIIT cardio , on a bike or running but not on a treadmill better on the streets, warm up for 2-3 min then start sprinting for 8-10 sec and slow down for 12-15 sec a 1.5 ratio for about 20 min then cool down in 2-3 min and stop a total of 25 min. u can do this on training days after workout and non training days , but always focus on weight lifting first. don't be fooled by the hight amount of cardio and spending endless times on a treadmill , it'll eat up ur muscles and make things worse. a bit from this a bit from that and ur on a slow constant and stable change, it's a long term investment. (don't worry it's not that long u can do a lot in a year and u'll start feeling it from the first couple of months)
good luck
and dont' eat more than 2 grams of carbs per pound on training days and 1g on non training days and stick to low glycemic carbs (oats, brown rice, whole grain bread...) eat a lot of veggies , 2-3 servings of fruits per day (one fruit per serving don't exaggerate) and 50-80 g of EFA's (olive oil, raw nuts , almonds , avocado, fish oil...) u can supplement with omega 3 it's gr8 for ur case it'll help a lot.
if u want to grow and maintain ur muscles while on a slight deficit of cals , about 500 cals less than u require while resting plus daily activities (weight lifting , cardio....) in ur case u need about 6000 cals to maintain means that ur deficit gona drop u to 5500 cal daily , or keep the 6000 cals in training days to ensure fast recovery and around 4500-5000 cals on non training days like mentioned above (2 g on training days and 1 g on non training days) cycling ur carbs i found it better than the traditional 500 cals deficit
330 lbs * 2g proteins = 660 g * 4 cals = 2640 cals
330 lbs * 2g carbs = 660g * 4 cals = 2640 cals
EFAs about 80 g * 9 cal = 720 cals
a total of 6000 cals
when not training 1 g of carbs * 330 lbs = 330 g * 4 cals = 1320 cals
add that to 2640 cals of proteins and 720 cals of fat = 4680 cals
train 3 or 4 times max per week , it's not the amount that matters it's the quality , focus on compounds 6-12 reps 9-12 sets per body part (alternate between high and low reps for all muscles) and always change ur training regimen every 6-8 weeks, and take a week break for periodizing and cns recovery, and start again with a new training regimen.
on non training days u can do light cardio like a brief 25 min of HIIT cardio , on a bike or running but not on a treadmill better on the streets, warm up for 2-3 min then start sprinting for 8-10 sec and slow down for 12-15 sec a 1.5 ratio for about 20 min then cool down in 2-3 min and stop a total of 25 min. u can do this on training days after workout and non training days , but always focus on weight lifting first. don't be fooled by the hight amount of cardio and spending endless times on a treadmill , it'll eat up ur muscles and make things worse. a bit from this a bit from that and ur on a slow constant and stable change, it's a long term investment. (don't worry it's not that long u can do a lot in a year and u'll start feeling it from the first couple of months)
good luck
RADAR
Well-known member
and learn to eat ,you need 6-7 meals a day
http://www.elitefitness.com/forum/a...-build-muscle-loose-fat-then-read-712503.html
http://www.elitefitness.com/forum/a...-build-muscle-loose-fat-then-read-712503.html
x,
thanks for the time that you put in on that reply, It seems like a ton of calories for a fat fuck like me to take in. As you can see, I have not done a damn thing since my last post. I am up to 345lbs and feels like my body is falling apart. I will go for 2 or 3 days then take 2-3 months off. I just do not have the mental push to get me there. I tried "going back to my roots" by re joining the gym where I was in beast mode but that it sucked the life out of me when I got there. Is there anything out there to fix the mental problems that are really holding me back?
thanks for the time that you put in on that reply, It seems like a ton of calories for a fat fuck like me to take in. As you can see, I have not done a damn thing since my last post. I am up to 345lbs and feels like my body is falling apart. I will go for 2 or 3 days then take 2-3 months off. I just do not have the mental push to get me there. I tried "going back to my roots" by re joining the gym where I was in beast mode but that it sucked the life out of me when I got there. Is there anything out there to fix the mental problems that are really holding me back?
do you have a family? wife? kids? cousins? think about them? do you believe in god?
do you like the outdoors? do you like any sports? or activities?
get involved in something.. find some REAL motivation think of your health and your future. drugs wont help if you are not motivated.. if you are motivated they are like 5-10% of the total equation.
right now you need to get healthy. find the motivation inside of yourself to make it happen.. walk every day .. get a dog.. let it walk you everyday. join a fitness gym and get on the elliptical and stare at hot girls all day.. but you need to find something to get yourself moving and eating healthy.
do you like the outdoors? do you like any sports? or activities?
get involved in something.. find some REAL motivation think of your health and your future. drugs wont help if you are not motivated.. if you are motivated they are like 5-10% of the total equation.
right now you need to get healthy. find the motivation inside of yourself to make it happen.. walk every day .. get a dog.. let it walk you everyday. join a fitness gym and get on the elliptical and stare at hot girls all day.. but you need to find something to get yourself moving and eating healthy.
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