serious advice!!!!

[glenkeeran]

hi all, i am 35 years old and so bloody fed up been a fat B-st--d. i was training all of last year and went from 18stone to 16.5. i did body building 4 nights a week but never seemed to make any gains. i am now 17 stone and would like to drop to about 14.5 but get a nice shape and i am not afraid to work at it.
can anyone advise what steroid that would help me in my process..........thx

 

[cobracock1979]

steroids are not for losing weight - they are are for gaining muscle.

You need diet + cardio + lipoflame. No steroids till you have lost weight bro

 

[DJLegacy2k1]

Uh Oh,

First off, do you knwo what your body fat % is?

Can you please post up a sample of your daily diet, broken down by meal and time. Also can you post up what your traning schedule looks like. Cardio, weight lifting, all that good stuff.

Also please download the E-book, "Burn The Fat Feed The Muscle" by Tom Venuto, its a great place to start!

-Legacy

 

[mwm5]

daily diet and work out routine? give us something to work with bro!!!!

 

[OneBreath]

Definitely no steroids. Diet and train down to at least 12% BF (10% being much better). Then and only then if you want to add a lot of muscle to your newly cut frame, start to research steroids.

If you start now you will end up a larger version of what you already are, the only difference being that you can bench press 50lbs more. So many do this and end up finally going back to diet after failing and putting undo stress on their bodies.

Get your diet and training in check. Then add something like lipoflame.

Good luck.

 

[EZ_E]

This is a joke right?

 

[Big_BK]

Provided this is not a joke as others have said steroids will not magically melt fat off and make you look like a bodybuilder like many believe. When trying to cut down, diet comes 1st then cardio. Lets hear what your diet is, your current training program and your metabolic rates.

 

[goku_kakarot77]

gear is not the answer bro, read more in the diet and training sections, read up on agx prodcuts and PP products , those plus diet and cardio will do the trick,

 

[Sim882]

This is his first post so maybe its not a joke.

Either way, I will try to be constructive:

(1) Calculate your BMR, see Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years OR BMR (men and women) = 370 + (21.6 X lean mass in kg)

(2) Multiply this by your activity factor to get your maintenance calories

Activity Multiplier

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e. marathon, contest etc.)

(3) Consume 10-20% less than your maintenance calories, or 500-1000

(4) Then divide your calories amongst 4-6 meals. When dividing cals between carbs/fat/protein, basically P > 30; F>20; C<50 when cutting, although I'd consider something like 40/40/20 to start with. Going too low carb to start with may give you no where to move if things plateau

(5) Eat clean cals - unprocessed foods etc

(6) Do weights 3+ times per week, and cardio whenever you can (3+ times per week also)

 

[glenkeeran]

Hi, i would like to thank everyone for taking the time for their very helpful advice and can assure everyone this is not a joke.
My BMI is 31

New daily

Breakfast 5.30am 3 wheabix with no sugar and skimmed milk
lunch 10.00 am healthy meal averaging 250 cals
brunch 1.00pm apple
dinner 5.00pm stir fry with loads of veg and served with brown rice

Giving up beer for six month

i intend to do cardio every 2nd day for an hour, ie cross trainer, rower and bike followed by a selection of weights for another half an hour.

Would you agree with this???

 

[cobracock1979]

BMI is 31?

 

[glenkeeran]

body mass index, height weight ratio.

 

[Sim882]

This seems silly.

(1) Eat more - calculate your recommended cals as per my suggestion
(2) do weights b4 cardio
(3 - optional) reconsider that amount of cardio - your likely to get bored with that at the very least. Consider HIIT also (not a must but a good change up)

 

[glenkeeran]

sorry lads i just have listened to so much bullshit over the last few years, but thanks again this advice seems very sensible.

 

[Sim882]

To explain why your diet is not the best, I will explain

Breakfast 5.30am 3 wheabix with no sugar and skimmed milk [I'm guessing this meal has about 300 cals, and 15P]
lunch 10.00 am healthy meal averaging 250 cals [can't determine the P]
brunch 1.00pm apple [I'm guessing this meal has 0P, 80 cals]
dinner 5.00pm stir fry with loads of veg and served with brown rice [I'm guessing about 10P, and cals hard to tell, but probably 4-500]

So as you can see, your consuming almost no protein. Possibly below what the World health organisation would prescribe.

Also, your consuming only just over 1000 cals.

This is not enough food, and you would lose a lot of muscle.

Sorry I misread what you said on cardio - for some reason I htought you said 2 hours daily cardio, 1 hour every second day is not too bad.

 

[cobracock1979]

+1 sim

Calculate your BMR as per Sims advice. Eat 500-1000 less cals than than. Eat clean. Cardio in the morning on an empty stomach. Eat at least 1.5g protein per pound, otherwise you will go catabolic. Your cardio should be low intensity.

A keto diet works for me to lose weight - do a search.

Add in lipoflame

 

[glenkeeran]

lads bmi is 2219, so my daily intake should be 1500cals/6?. would ephedrine be of any help??

 

[glenkeeran]

sorry bmr

 

[Sim882]

You must multiply your BMR by your activity factor (see my post) in order to determine your maintenance.

Since you said your trying to lose 2.5 stone, the first formula may overstate your BMR. The second formula for individuals of above average body fat.

Alternatively, use the first formula based on your ideal bodyweight. This is of course not really know, but by what you have said it may be 14.5 stone (whatever that is in kg).

Then once maintenance cals is determined, deduct the 500 cals.

(I'm not the person to ask for ephedrine, but why not diet naturally to start with, master it, and then consider supps if your progress plataeus)

 

[glenkeeran]

i owe you a pint.........

 

[cobracock1979]

Puynt of Guinness!

Bro, follow sims advice, all will be good. Remember eat clean, whole foods no processed stuff. Your diet will be key - proably low carbs/ mod fat/ high protein, or a CKD diet.

Ephedrine - stay away its bad for your heart and will make you feel jumpy. The best fat burner seems to be lipoflame from Omega, but we cant get it in the UK.

Use the one I get - Inferno. It had a natura; precursor to ephedrine but is lefal and definately works. Also buy some CLA tablets from PP or any BB website - this will aid in fat loss.

 

[glenkeeran]

in my case would tuna be the best source of protein if i am dieting????

 

[Sim882]

Tuna is great.

I don't think you have to go that low carb. It depends on your cardio and what body fat your level your aspiring to. It doesn't sound like your planning to hit the stage and would be pretty happy with mild ab definition.

Another point: many people here say that HIIT is catabolic or other steady state cardio.

True for a massive bodybuilder, as aerobics will results in aerobic adapation, and possible loss of muscle mass. But if your not particularly big - e.g., me - your not going to lose muscle mass running your arse off if you consume some carbs (my experience anyway). Moreover, I've found that I can maintain strength with carbs.

Judging by your (please don't take offense) lack of knowledge displayed in the post, I'm guessing your not a massive bodybuilder.

If that's the case, feel free to do cardio IMO.

Basically, my opinion is
(1) if ur doing mod to high intensity cardio, consider 30-40% C, 40% P, remainder fats
(2) if ur going to only do low intensity cardio, you could consider lower C.

But 40/40/20 is a nice diet to start, as it gives you room to move if your weight loss plateus. Consider buying "burn the fat, feed the muscle" - E'Book.

Also, have a look at a site like cron-o-meter, or fitday and track your diet

And haha about the guiness - guiness isn't certainly not on the cutting diet.

 

[geoopa]

Why do people turn to steroids as an easy option to shape up. If you are not dedicated enough to watch what you eat then you don't deserve any gear. Training is the easy part. Training HARD is the difficuilt part and dieting is harder still. If you get these ingredients right then you have earned the right to consider anabolic steroids.

 

[glenkeeran]

not loking for a quick fix just looking for help, and as for effort..... i am in no way afraid of will power as i smoked since i was a teenager and gave them up 2 years ago

 

[mighty-musculus]

Why do people turn to steroids as an easy option to shape up. If you are not dedicated enough to watch what you eat then you don't deserve any gear. Training is the easy part. Training HARD is the difficuilt part and dieting is harder still. If you get these ingredients right then you have earned the right to consider anabolic steroids.

Bandwagon much? If he sticks with a clean diet and workout routine then the steriods can only help( if done correctly of course).