Vets advice needed been out of the game 5yrs

[superman40229]

Hello,

First off Im comming back after a long layoff of seriously dieting and weight training and as any of you no when your off that long its not good .Recently at work i started getting alot of "use to`s" from guys at work you no the I remember when you use to be huge as hell,or when you going to start training again. This has made me so motivated Here are my old stats
. 5`10
. 32
. 220
. 10%b/f
Now Im
. 5`10
. 37
. 270
. and 30%b/f feel terrible

Well im more hungry than ever I started light workouts Mon 10-23 that consist of pushups stretching and 2 20min treadmill workouts consisting of running and walking. I do this 1 on an empty stomach and 1 afterwork before bed .I work 3rd shift so its a little getting use to.
My diet has been 5-6 small meals consiting of baked chicken ,sweet potato,and green vegetable,protein drink twice a day,tuna and whole wheat pita bread just some of my food and plenty of water i already feel alot better Im not using any supplements except the protein i am planning on going till Dec 1 to let my body burn the fat natural then add t-rex and Jan i would like to maybe try a safe leaning cycle my goal is to get in the best shape ever before the arnold classic in March.

Thanks for any advise and guidence to help me achieve my goals
superman40229

 

[AhMadKooL]

I would not recommend to use any roids till u're at or under 15% bf. Right now focus on diet and training.

Diet:
High protein, low fat, low carbs

Training:
Regular weight lifting, Cardio at least 4 times a week in the morning on an empty stomach for atleast 30 mins (I prefer jogging)

Supplements:
ECA, Whey protein

Best of luck bro

 

[ForemanRules]

I was in the same boat 1 1/2 years ago. I had weight trained for 20 years and then just stopped and took 2 years off. From just working out 3x a week in the first 5 months back I lost 20lbs of fat and really started to get my strength back. I then did a cycle and really regret it. I should have put in a full year before doing that.

Good luck

 

[Ulter]

Holy smokes! What happen to you Bro. You dropped off the face of the earth. Welcome Back!
Train another 6 months and lose some of that fat. Then use AS. You can use SesaPure/Glucorell combo from the AF Store and that will help you tremendously. If you're going to do cardio, and you should, then add Cardio Breeze to make it a little easier.

 

[jackedcpa]

Hello,

First off Im comming back after a long layoff of seriously dieting and weight training and as any of you no when your off that long its not good .Recently at work i started getting alot of "use to`s" from guys at work you no the I remember when you use to be huge as hell,or when you going to start training again. This has made me so motivated Here are my old stats
. 5`10
. 32
. 220
. 10%b/f
Now Im
. 5`10
. 37
. 270
. and 30%b/f feel terrible

Well im more hungry than ever I started light workouts Mon 10-23 that consist of pushups stretching and 2 20min treadmill workouts consisting of running and walking. I do this 1 on an empty stomach and 1 afterwork before bed .I work 3rd shift so its a little getting use to.
My diet has been 5-6 small meals consiting of baked chicken ,sweet potato,and green vegetable,protein drink twice a day,tuna and whole wheat pita bread just some of my food and plenty of water i already feel alot better Im not using any supplements except the protein i am planning on going till Dec 1 to let my body burn the fat natural then add t-rex and Jan i would like to maybe try a safe leaning cycle my goal is to get in the best shape ever before the arnold classic in March.

Thanks for any advise and guidence to help me achieve my goals
superman40229

the honest to god best thing you can do is get your diet str8. i know if you ask 10 people for some advice youll get 11 answers. fundamentally, diet is 99% of looking good--- NOT JUST GETTIN BIG BUT looking good as well. if you have an average set a genetics you can look like a stud by just doing push-ups/pull-ups/abs and running---- if your diet is there. keep this general rule of thumb: .5 - 1grm carbs per pound (depending on your genetics) and 1.5 -2 grms protein per pound, keep fat at like 30% of total cal. for your first 3 meals eat carbs and protein, and you last 3 protein and fat. stick with these general rules and train in anyway at least 4 times a week--- do cardio after weights (when your sugar levels are at their lowest). in a few months you should be getting really good results, then change some shit up. you dont need ANY gear except maybe creatine/glutamine and some multi vitamis.

 

[superman40229]

Thanks for your input and yes i did drop off for awhile but im back and more hungrier than ever ( training that is Ha Ha) . I have been busy im a new father and we are expecting our second child in May.
Do you guys think i should hold off on any fat burner untill Dec or should i start now.

Thanks
Lee

 

[superman40229]

Update on diet and training

Update:

eating clean
weight now at 249 looking and feeling alot better
doing hiit up 45 min once sometimes twice a day for 5 days running for 2-4 min at 7mph
walking 2min at 3mph burning around 525cal a session.
phase 2 starting Dec 1 with weight training Mon,Wed Fri and cardio hiit on Tue, Thur, and Sat
Clothes getting real loose
down side wife says im extremly moody i dont know if its the diet or just 3rd shift.

Supplements
t-rex,sesapure,glucorell r,eas simply protein,and yes.
alot of water.
goal to be in the best shape of my life for this years Arnold Classic

 

[gabulldogs02]

damn 20 lbs in a month.Thats pretty damn good. keep it up. Wife wont be bitching anymore when you get back on

 

[superman40229]

Thanks bro

 

[superman40229]

Re: Vets advice needed been out of the game 5yrs UPDATE

UPDATE............

Down to 245
Supplements added purecee all others the same
Real sore this week from weight training my plan is
Mon-chest
Tue-hiit cardio no weights
Wed-back
Thur-hiit cardio
Fri- arms-shoulders
Sat-legs-hiit
Sun-off
Question I have good size now and im seeing good results with just the hiit training without the weights do you think i should up the hiit more than the weights.My goal is to be 215 by March and if i keep my program like it is what rep scheme should i mainly focus on.
Iam taking the purecee with some gatorade about 6:30 am and hitting the weights at 7:15-7:30am when i get off of work at 7:00am.Diet is the same im eating every 2-3 hrs clean but sometimes get confused when i should be eating complex and simple carbs to speed up the fat loss.If someone could design me a diet i would be very greatfull
Thanks
Lee