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Let me re-introduce myself its been a while. I am mdog and for the next 4 weeks this and the gym are my home. I am 18 and out of shape. I have 4 weeks until college and need to lose weight. When I was 14 I weighed close to 200 lbs and I lived in NY. I went on hydroxycut (with ephedrine) and Atkins (now I know bad idea). But I lost 60 lbs and brought it to 147. I am now 18 at 5'11' 187lbs and 18% body fat. So this is the supplementation I have planed so far for the next 4 weeks.
1 Mega man
(The rest spread out 3 times a day)
1200 I.U. - Vitamin E
2400 mg - CLA
600 mg - r-ala
6 Pills (I threw out bottle after I bagged them) of Hoodia (Stuff is GREAT)
5 g - Glutamine (American Sports Nutrition)
290 g - protein (American Sports Nutrition + Isopure, but I like to get the majority in from food)
This is the part I need advice, I want to lose 30lb's for body fat in the next four weeks which will be a very hard and most likely impossible goal. I am on EYC right now since Monday (today is wend). I also have clenbuteral. I am planning taking the eyc this week and next then for the 2 weeks taking clen. Starting at 60mcg moving up to 100-120 depending on how I feel.
Heres my work out, it has changed though. now instead of just 45 minutes of elliptical a day, I do cardio on all my free time, today I ran 8.5 miles throughout the day as well as my abs workout, please comment on it:
-Sunday: Cardio: elliptical (35-45min)
Abs: Decline Exercise 5 reps (slow count to 5) x 5 sets
Cable Crunch 15x3
Dumb Bell side bends 15x3
Leg rises on dip rack 15x3
Leg rises on flat mat 15x3
Side to side 30x3
Monday: Cardio: none
Chest: Incline Bench 8,8,6,4,3,2,4
Incline Flies 8x3
Flat Bench 8,8,6,4
Flat Flies 8x3
* Cable Crossover 8x3
* DB pull-over 8x3
Biceps: Straight Bar Curls 3x8
Concentration Curls 3x8
Preacher Curls (ez bar) 3x8
Incline Db Curls 3x8
Tuesday: Cardio: elliptical (35-45min)
Triceps Triceps Extensions (Rope Cable) 3x12
Db triceps extensions 3x12
Triceps Kickbacks 3x12
* Close Grip Bench 12, 10, 8, 6
* EZ curl Triceps extension 3x12
* V-Bar tri extensions 3x12
Back: Lat pull downs 3x12
* Close Lat Pull downs 3x12
DB Row 3x8
Cable Rows 3x12
* T-Bar rows 3x8
* Machine Rows 3x12
* Hyperextensions 3x15
Wednesday Cardio: elliptical 35-45 min
Abs: Decline sit ups 5 reps (slow count to 5) x 5 sets
Cable Crunch 15x3
Dumb Bell side bends 15x3
Leg rises on dip rack 15x3
Leg rises on flat mat 15x3
Side to side 30x3
Thursday Cardio: Elliptical 35-45 min
Legs: Full Squat 3x8
Leg extensions 3x8
Seated Calf Raise 3x15
Single Leg Calf Raises 3x15
* Standing Calf Raises 3x15
* Leg Curls 3x8
* Leg Press 3x8
Shoulders: Military Press 3x8
* Front DB raises 3x10
* Side DB raises 3x10
Barbell High V's 3x8
* EZ curl High V's 3x8
DB shrugs 5x16
* Barbell Shrugs 3x8
* Friday Chest: Decline Bench 8,8,6,4,3,2,4
Decline Flies 8x3
Flat Bench 8,8,6,4
Flat Flies 8x3
* Cable Crossover 8x3
* DB pull-over 8x3
Biceps: Straight Bar Curls 3x8
Concentration Curls 3x8
Preacher Curls (ez bar) 3x8
Incline Db Curls 3x8
Saturday - Cardio - I live in North Carolina and this will be my day to go fishing and hike this beautiful 5 mile trail.
Hers where I need help most. I am not sure on what to eat and how much. I know I need to get some carbs in so I don’t lose muscle by getting into ketosis, so imp eating 2 bags of these south beach diet crackers they each have 15g of carbs and 100 cals. If you guys could give me a goal caloric intake and what percentages of what I will follow it to a T. Id like to pre-prepair my meals into Tupperware’s and tape times to it so I can just eat what I have to when I have too. Also how much protein should be coming in from food and how much from supplements, I will dose up on tuna if I have to I love it without mayo.
Also I know that gaining muscle and losing fat is a real grey area, but if I am cleaning as clean as possible lifting everyday but Saturday and excessive cardio what will you predictions be?
I will be starting a log once I get some responses.
Here are some questions:
-Should I add taurine to my diet once I am on clen?
-How many hours of sleep should I be getting?
-Should I cut cardio? In the past that has been the best thing for losing weight for me
- Should I consider going into ketosis? I will burn fat like crazy
-What do you think of supplementing with t3, besides for the muscle loss and HUGE risk if I take it right do you think it will be helpful?
-Is it bad to take ambien to sleep do to insomnia? My last dose of pills is always before 5 but I still cant sleep, it is 5:30am as I am writing this.
One last thing, I gained all my weight from drinking beer. I have completely cut beer out of my life as well as hanging out and doing anything besides focusing on my goal. The one bad habit I do have is I smoke Cigarettes. I know its bad but and criticism on how bad it is supported by evidence on how my gains will increase will really help me comfortably enter a new lifestyle and life. I know once I lose the weight I will have to maintain it and eat well. I would like to continue to train hard and see what i look like at my peak genetic potential.
Thank you so much for reading my story and plans, ANY advice you guys have to offer will greatly be appreciated.
-mehtadog
1 Mega man
(The rest spread out 3 times a day)
1200 I.U. - Vitamin E
2400 mg - CLA
600 mg - r-ala
6 Pills (I threw out bottle after I bagged them) of Hoodia (Stuff is GREAT)
5 g - Glutamine (American Sports Nutrition)
290 g - protein (American Sports Nutrition + Isopure, but I like to get the majority in from food)
This is the part I need advice, I want to lose 30lb's for body fat in the next four weeks which will be a very hard and most likely impossible goal. I am on EYC right now since Monday (today is wend). I also have clenbuteral. I am planning taking the eyc this week and next then for the 2 weeks taking clen. Starting at 60mcg moving up to 100-120 depending on how I feel.
Heres my work out, it has changed though. now instead of just 45 minutes of elliptical a day, I do cardio on all my free time, today I ran 8.5 miles throughout the day as well as my abs workout, please comment on it:
-Sunday: Cardio: elliptical (35-45min)
Abs: Decline Exercise 5 reps (slow count to 5) x 5 sets
Cable Crunch 15x3
Dumb Bell side bends 15x3
Leg rises on dip rack 15x3
Leg rises on flat mat 15x3
Side to side 30x3
Monday: Cardio: none
Chest: Incline Bench 8,8,6,4,3,2,4
Incline Flies 8x3
Flat Bench 8,8,6,4
Flat Flies 8x3
* Cable Crossover 8x3
* DB pull-over 8x3
Biceps: Straight Bar Curls 3x8
Concentration Curls 3x8
Preacher Curls (ez bar) 3x8
Incline Db Curls 3x8
Tuesday: Cardio: elliptical (35-45min)
Triceps Triceps Extensions (Rope Cable) 3x12
Db triceps extensions 3x12
Triceps Kickbacks 3x12
* Close Grip Bench 12, 10, 8, 6
* EZ curl Triceps extension 3x12
* V-Bar tri extensions 3x12
Back: Lat pull downs 3x12
* Close Lat Pull downs 3x12
DB Row 3x8
Cable Rows 3x12
* T-Bar rows 3x8
* Machine Rows 3x12
* Hyperextensions 3x15
Wednesday Cardio: elliptical 35-45 min
Abs: Decline sit ups 5 reps (slow count to 5) x 5 sets
Cable Crunch 15x3
Dumb Bell side bends 15x3
Leg rises on dip rack 15x3
Leg rises on flat mat 15x3
Side to side 30x3
Thursday Cardio: Elliptical 35-45 min
Legs: Full Squat 3x8
Leg extensions 3x8
Seated Calf Raise 3x15
Single Leg Calf Raises 3x15
* Standing Calf Raises 3x15
* Leg Curls 3x8
* Leg Press 3x8
Shoulders: Military Press 3x8
* Front DB raises 3x10
* Side DB raises 3x10
Barbell High V's 3x8
* EZ curl High V's 3x8
DB shrugs 5x16
* Barbell Shrugs 3x8
* Friday Chest: Decline Bench 8,8,6,4,3,2,4
Decline Flies 8x3
Flat Bench 8,8,6,4
Flat Flies 8x3
* Cable Crossover 8x3
* DB pull-over 8x3
Biceps: Straight Bar Curls 3x8
Concentration Curls 3x8
Preacher Curls (ez bar) 3x8
Incline Db Curls 3x8
Saturday - Cardio - I live in North Carolina and this will be my day to go fishing and hike this beautiful 5 mile trail.
Hers where I need help most. I am not sure on what to eat and how much. I know I need to get some carbs in so I don’t lose muscle by getting into ketosis, so imp eating 2 bags of these south beach diet crackers they each have 15g of carbs and 100 cals. If you guys could give me a goal caloric intake and what percentages of what I will follow it to a T. Id like to pre-prepair my meals into Tupperware’s and tape times to it so I can just eat what I have to when I have too. Also how much protein should be coming in from food and how much from supplements, I will dose up on tuna if I have to I love it without mayo.
Also I know that gaining muscle and losing fat is a real grey area, but if I am cleaning as clean as possible lifting everyday but Saturday and excessive cardio what will you predictions be?
I will be starting a log once I get some responses.
Here are some questions:
-Should I add taurine to my diet once I am on clen?
-How many hours of sleep should I be getting?
-Should I cut cardio? In the past that has been the best thing for losing weight for me
- Should I consider going into ketosis? I will burn fat like crazy
-What do you think of supplementing with t3, besides for the muscle loss and HUGE risk if I take it right do you think it will be helpful?
-Is it bad to take ambien to sleep do to insomnia? My last dose of pills is always before 5 but I still cant sleep, it is 5:30am as I am writing this.
One last thing, I gained all my weight from drinking beer. I have completely cut beer out of my life as well as hanging out and doing anything besides focusing on my goal. The one bad habit I do have is I smoke Cigarettes. I know its bad but and criticism on how bad it is supported by evidence on how my gains will increase will really help me comfortably enter a new lifestyle and life. I know once I lose the weight I will have to maintain it and eat well. I would like to continue to train hard and see what i look like at my peak genetic potential.
Thank you so much for reading my story and plans, ANY advice you guys have to offer will greatly be appreciated.
-mehtadog
