So Im just starting back up in the gym. I havent been in a long ass time. Anyway, im looking to shred some fat and build some muscle.
Right now Im 31, 5'11", and 190lbs. (not fat just have some extra belly to get rid of)Not sure of my body fat percentage (im sure its high) I go to the gym 5 days a week, 3 days of heavy lifting with a friend, and 2 days of lite lifting (alone) and cardio.
My diet:
Breakfast: carnation instant breakfast shake with a protein bar (powerbar)
Snack: wheat thins, Nature Valley bar
Lunch: salad with either, tuna, salmon, or chicken
Snack: edamame
Dinner: chicken or salmon with any green veggies
And I drink A LOT of water! Ill also have a protein drink after the gym.
So its only been 2 weeks, i know im not going to see huge results right away but Im looking at Clen to speed up the shredding of fat, and D-Bol to speed up the bulking. Being a virgin to any type of steroids is this a goid starter? Trust me Ive researched, reaf reviews, side effects, etc etc.... Im a lil burned out on the research cause I keep finding other types of pills that its overwhelming. I would just like for someone to give me a sense of direction. What would everyone suggest? Whats good? Whats goid to take together? Etc etc...
Sorry for the long post. Ive been reading a lot of threads and Stats and research is what people are suggesting for others before posting anything.
I figure Id put as much info ad possible.
Thanks in advance
You know why u r fat? Because your body has not learned to flush the food it does not need for the day! You eat too less of complex carbs and clean protein. Your above diet is not good enough for burning fat/becoming anabolic. Don't try to cut the calories. Teach the body to flush the food it does not need. Your body does not flush the fat foods, on the other hand it can only flush the excess carbs and protein! It takes weeks until this diet starts working!
If you have good diet habits u could lose fat like crazy! Try to eat complex carbs (slow releasing the calories) like oats through out the day to keep the insulin level the same. Eat 20 percent more than ur maintenance calories, and eat through out the day at least 8 small meals or eat every 2 hours! You don't lose fat on dbol, u could only get sides because your metabolic/anabolic rate is slow to start with. Bitch tits, gyno, bald etc will result. eat as much clean as u can even 5000 calories a day spread evenly in ur 6-8 eight meals will still make u anabolic.
Meal Plan:
For protein - I don't like meal replacements cause they fill me up. but if you do, get no-carb protein powder.
For diet and timing do this: 1/3 of your calories from protein, 2/3 from oats/pasta, and the rest of calories from fat like flax seed oil
oatmeal in morning, egg whites, cranberry juice/water, maybe a small protein
shake. Later on do cardio if you want to cut up. Eat 6-8 smaller meals
spaced evenly through day rather than 3-4 huge meals. This will help speed
up your metabolism and help digest the nutrients better for more effective
use.
DO NOT EAT ANY SUGARS OR SIMPLE CARBS WITHIN AN HOUR OF WORKING OUT!!!
If you do, your pancreas will release insulin to break it down, the insulin tells the ATP to stop converting to ADP releasing
energy, and if you work out, you won't get as effective training and results. When ATP converts to ADP, a phosphate molecule
is released providing energy to flex your muscle - this happens millions of times at once when flexing. Then the phosphate
molecules reattach to ADP to form ATP again. Insulin counteracts that.
DO EAT SUGARS AND SIMPLE CARBS IMMEDIATELY AFTER WORKING OUT!!!
This will release the insulin, stop the ATP ADP cycle, and allow your body to get
energy from the sugars rather than from burning protein (which is needed to
rebuild muscle). Also, you want to replace your glycogen stores for your
next day's workout. Add L-Glutamine to your Gatorade or Cranberry Juice to
help aid in muscle recovery.
DO DRINK A LIQUID PROTEIN SHAKE WITHIN 30 MINUTES OF WORKING OUT!!!
This is when your body is starving for protein. Try to get 50g of liquid protein.
If you eat solid instead, it won't get absorbed as quickly or easily.
DO EAT A GOOD MEAL WITHIN AN HOUR OF WORKING OUT.
You may be full from drinking the cranberry juice after the workout, then the protein shake, but now you should add in your complex carbs such as brown rice, oatmeal,
possibly pasta.
Workout/body build "3 days of heavy lifting with a friend". That's all the work out u need. Go for jogging like 5 minutes HIIT and 5 minutes of jumping ropes 3 times per week.
Eat clean foods like a Glutton as I mentioned earlier , work like a bull for 3 day a week with hiit and jumping included. Try to avoid fat like a plague except 5000 mg of flax seed oil/EFA's.
Additional supplements if needed:
Vitamin C 2000mg/day
Multi-Vitamin every day
Flax Seed Oil 5000mg/day
Cranberry Extract 2000mg/day
Alpha-lipoic acid 500mg/day
Milk Thistle 1500mg/day
Ginger Root 1000mg before main meals
Saw Palmetto every day
Water and cranberry juice (minimum) 1 gallon per day
Protein minimum 1.5 grams per pound/day
L-Glutamine 5000-10000mg/day
Creatine Monohydrate
Warning: DON'T NEVER EVER LISTEN TO RUBBISH AND BULLSHIT IDEA OF CUTTING THE CALORIES. If you are ingesting close to the same amount of calories that you are burning, your body gets nervous and tends to store as many of those calories as possible as fat. We’re talking percentages here. If your body normally stores 10 percent of your food as fat on a normal diet and the rest is available for energy, your body may store 90% of your food as fat leaving virtually none as energy. The more you reduce the calories in the diet, the greater percentage of those calories will be allocated into body fat because your body begins revert to its survival instincts. The body will slow down its metabolism in order to conserve energy. You will fight a loosing battle if you set out to restrict your calories. You won’t have the energy and you will feel drained as your body stores what you eat instead of burning that food for energy.
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