What to do??

[killafx]

Hello all, It has been forever since I last posted but I am now in a bit of a jiffy.
What do y'all think i should do. Currently I am at a body fat where my abs are not visible and my love handles look bigger than they did 10 pounds heavier ago. I look smaller but I do notice a little bit more veins. When i try to put my calories lower i lose allot of muscle and strength when i put them higher I gain fat and only minimal muscle I am going crazy. I think my body got accustomed to eating low calories. As if i eat my BMR with the bennedict formula i gain weight... I eat clean almost protein only and carbs only in the morning and post workout with some fruits for glycogen. Now the question is what cycle can i do to make me gain a bit of muscle and lose allot of fat and maybe get into single digit bodyfat levels. Also how would the diet look like in this cycle? Thanx in advance everyone.
Stats: 5 foot 10 165. 18-19 BF. 24 yrs old.
Prev cycles. Test deca, and sustanon only cycle.

 

[xrsist]

you need to post up your current diet meal by meal for us to help more bro

 

[killafx]

Alright sure, here it is
so wat cycle do you people recommend?
Meal 1 (upon waking up): Carbs + protein meal
55G Carbs and 38g of protein

Meal 2 (10:00) protein, fat, and green veggies
38g protein 10g fat

Meal 3 (12:30): Protein, fat, and green veggies
38g 10g

Meal 4 (15:30): Protein, fat, and green veggies
38g 10g

Meal 5 (Post-workout, around 18:00): Protein and carb drink
38g protein 110g carbs

Meal 6 (21:00): Carbs + protein meal
55g carbs 38g protein

 

[xrsist]

actually listing what you eat would help
i wouldnt eat carbs before bed

i dont think you need a cycle yet

 

[killafx]

Wow people barely respond on this forum anymore. lol. I remember people would always help allot here

 

[farmerjohn]

If you aren't doing a lot of cardio, you shouldn't need any carbs (very little). Maybe just some fruit before you work out. Other than that, just meat and veggies (veggies will supply the rest of your carbs). If you do this, you WILL shed fat like crazy.

 

[killafx]

Thanx farmer. How about post workout carbs?

 

[the_alcatraz]

Bro, you need to post an exact meal and what you eat for us to critique it. That means, what kind of carbs are you eating? pasta? rice? oatmeal? sweet potato?

what kind of protein? shakes? white tune? fish? white chicken breast? egg whites?

post up a full exact meal plan and I'll help you out.

 

[killafx]

Wow thanx alcatraz. Umm Protein consists of only Chicken or tuna. All lean and no fat.
Carbs consist of complex carbs like wheat bread, Except for post workout i get simple carbs and sugars someone told me it was better for insulin. Oatmeal sometimes in the morning. Shakes are 100% whey with low carbs. Than in advance

 

[killafx]

Yo alcatraz dont forget about me bro

 

[cobracock1979]

Whole foods only, not processed bro. Therefor bread is out. Carbs should be low GI, ie oats, brown rice, whole wheat pasta, noodles.

Fat should be good fats, ie peanut butter, almonds, olive oil, flax oul, fish oil.

Generally a cutting diet would be high peotein, low carbs, moderate fats (ie 20% carbs, 30% good fats, 50% protein).

Calories are also important - work out your BMR (do a search) - this will give you the amount of cals you need to stay the same. Eat 500-1000 cals a day less than this and you will lose weigh (with weights+ low intensity cardio).

Morning casrdio on an empty stomach is where you will los the most weight. Add in Lipoflame for further reductions.

Hope this helps.

PS 250mg test a week on this regime will allow you to spare muscle whilst on a calorie deficit

 

[killafx]

Thanx allot cobra. I think i might just cut naturally until im at single digit levels and then attempt to gain allot of size with a good bulk cycle. Or should i just do tren and prop cutting cycle?

 

[cobracock1979]

Cut naturally - dont be looking for shortcuts. This is a marathon, not a sprint bro. If you cannot commit to a few years for the body you want then dont start IMO.

 

[Chocolate_Thunder]

Plain and simple, you're not eating enough.

You also need to get the BF lower before you use any aas. Your diet and training are the most important steps to growing.

Your diet description is vague at best. We need somthing like this:

5:30am - 1 Cup Oatmeal, 1 Tbsp. Peanut Butter, 1 Egg, 1 Cup Egg Whites.

LIFT

7:30am - 2 Cups Grape Juice
8:00am - 2 Scoops Whey Protein

9:00am - SAME AS 5:30.

Post that up. Also shorten your rest periods between sets and reps. This will get your HR moving along really good. What is your cardio like? When do you do it?

 

[killafx]

Wow thanx choco thunder for the helpful reply this time. I am going to commit to a good diet this Monday as my sleep schedule is terrible. The thing is i turned into a nocturnal pot head the past few months. now that im drug free my sleep is still bad. Im going to start waking up @ 630AM to start empty stomach cardio then im going to lift in the afternoon.

 

[Chocolate_Thunder]

Wow thanx choco thunder for the helpful reply this time. I am going to commit to a good diet this Monday as my sleep schedule is terrible. The thing is i turned into a nocturnal pot head the past few months. now that im drug free my sleep is still bad. Im going to start waking up @ 630AM to start empty stomach cardio then im going to lift in the afternoon.

You're not always going to get what you want to hear. The only thing I try to do is give solid honest advice, if I don't know the answer I won't even bother posting.

Read, read, read, read. The more the better.

 

[miplank]

Wow thanx choco thunder for the helpful reply this time. I am going to commit to a good diet this Monday as my sleep schedule is terrible. The thing is i turned into a nocturnal pot head the past few months. now that im drug free my sleep is still bad. Im going to start waking up @ 630AM to start empty stomach cardio then im going to lift in the afternoon.

Make sure you get enough sleep...you need it to grow