195 to 175 to 162lb, help!

[Techmass]

Ok I have been on this diet that seem to be working for me till about now>

I WAS using t3s and diet, I had fish oil pills also.

Now I have lose alot of muscle but strengh is still there, my gut is losing from the top but not getting anywhere at the bottom half?

SO I am going to trying to lose and lose , but was hoping I could get some help on another idea for after.

I am going to try clen with d-bol togather, is this a good idea?

[MMASTAR]

so you are going to use d -bol and you weigh 162 and cant see your abs?? u better be like 4 ft 10 or something.... get your diet and training right, forget about the gear

[guest]

http://i208.photobucket.com/albums/bb232/Tybalt201/DearLordNo.jpg

[nitrous]

there are reasons people recommend T3 to be run with test to prevent muscle atrophy.. that said how tall are you?

[guest]

http://www.glyncollinson.co.uk/music/waterfront/pic-ugly-man2.jpg

[JifeLacket]

What lab was your fish oil? It was probably bunk which is why you failed so hard.

[MMASTAR]

What lab was your fish oil? It was probably bunk which is why you failed so hard.

HA... hilarious...

[evoke]

if you're just trying to drop weight, dieting should be enough.

[Canborn]

Was it a Diet or Starvation.

[evoke]

yea, i hope and assume you know difference between a "proper diet" and "starving yourself". Don't starve yourself.

[natenator]

do some reading: http://www.canadabodybuilding.com/forums/showthread.php?t=17156

If this doesn't make sense to you then you are an idiot because I dumbed it down as far as my brain would allow me to go. It really is a challenge trying to write for the dumb.

[j-dub]

I am going to try clen with d-bol togather, is this a good idea?

just my .02. i'd say you still got a ton to figure out before you go that route. a picture is worth a thousand words, if you had before and current you would get more help on the best course of action. sounds like you are sorely lacking in nutrition but wtf do i know.
good luck and never quit, its how we learn.

[Techmass]

i will try and get some pictures

[Techmass]

Here you go,

5'9
161 AT Noon hour.

[japh]

I'm not sure where to start exactly. First off, Dbol, clen or any anabolic/thermogenic is not necessary at this point in my opinion. Just learn everything you can about diet and exercise and then apply it to see what works best for you. This will take a few years minimum. If you've lost all that weight you've done well from a weight loss perspective. I'd suggest figuring out how to count EXACTLY 2000 calories daily with 1000 calories coming from protein or 250 grams protein, 600 calories coming from carbs or 150 grams of carbs, and 50 grams of fat. Most of your fat will come from ground flaxseed/udo oil/fish oil. Your carbs will come from every volumizing vegetable you can think of which is basically carb free. (onion, spinach, kael, mushrooms, celery, broccoli, cauliflower, garlic, ginger, green peppers, green beans, lettuce etc, etc? That way you'll be able to eat a lot.

Lift weights 4 days a week and cardio 6 days. Separate the two on the days they go tegether. Meaning cardio in the morning and weights at night or vice/verse. Take one day off a week from any training. Take one day off a week from your diet and up your calories to 3000. Have a clean off day. That extra 1000 calories will come in the form of carbs only. Things like potatoes, yams oatmeal and rice. I suggest going out to eat for sushi. I suggest you take your off day from your diet on the day you like to train you favorite muscle group and are doing cardio as well. When it comes to cardio you need to burn 1000 calories in a hour. That is a nice goal and a nice intensity level. That is just my opinion. Do it by walking fast on a treadmill at a 15% incline. The speed will need to be about 3.5 mph. Depending on where your conditioning is this may take a while.

See where this takes you. It looks to me like you have 11lbs approximately to lose if abs are your goal. A goal weight of 150 at 10% sounds right to me. Once you've gotten there maintain it for a month and then start bulking! If what I've outlined doesn't take you to 150 in 2 months drop your calories by 250 in the form of carbs only! Don't go any lower than that and only do it for a month. This shouldn't be necessary though I believe.


I suggest bulking for 8 months and dieting for 4. Diet march, april, may, june, july and bulk the rest of the year. Those dieting months are simply for vanitys sake to correspond with summer. lol In a ideal world you'll gain 30lbs each year on your bulk and lose 20lbs each year on your diet revealing 10 more pounds of muscle you've gained and a total bodyweight of 10 more pounds each year. Do this for 5 years until you are 200 pounds at 10%. Once you've reached that goal then ask about themogenics and steroids. lol You can at least get there without them at this point. At that point if you wanna be 220 at 10% You might need some test. lol

Hope that helps.

[nitrous]

1 simple suggestion.. proper diet, train, rest.. repeat

[Techmass]

thanks guy, will see how 2 months go's!

[japh]

I should say that I don't know where you cardio is at right now. You might want to start at 2.5 mph with a 15% incline for 60 minutes. Increase you speed by 0.1 mph each week for 10 weeks until you reach 3.5mph. Also, considering your weight that might not equate to 1000 calories. Thats OK, its just a goal I like to achieve in an hour. I'd also suggest doing 3 steady state sessions of cardio a week of the 60 minutes and 3 interval training sessions. For the interval training I'd do sessions of 5 min, 4 min, 3min, 2min, 1min with 1minute rest between them and then do 10 sessions of 30 seconds on 30 seconds off at a speed that gets your heartrate to 170bpm at the end of each session and an incline of 15% still. Once thats complete then back off and do 30 consecutive minutes at a 15% incline at only 2.0 mph just to get a nice relaxing calorie burn at the end. Bring water! lol All that being said your weightloss will be primarily a result of your diet. Oh ya, assuming you're training legs once a week and SQUATTING I'd do the 3 steady state sessions following my leg day then the 3 interval sessions after that with NO CARDIO the day I train legs. Training legs can be cardio unto itself if the leg press is used after heavy squats for rest pause sets and a final drop set. Not to mention a tabata set on the hack squat machine. lol Good luck and don't forget to post pics in 2-3 months.

[j-dub]

congrats on what you have accomplished so far, now the fun begins. again, this is just my .02.
invest in a quality protein supplement and eat right. you should be taking in a good amount of protein every 2-3 hours while awake, whether from whole food or protein shakes. shakes are convenient and imo a necessity if wanting to put on lean mass. aim for 300 grams of protein daily. hit the gym hard and fast, heavy compound movements. keep it simple. good luck.

[Gettin'r'round]

Need more info on diet and training.

This might/might not apply to your state but last week went out for dinner and whoa blew the diet. 5 days later the abs showed up. Remember you can't diet in a straight line. Your body will fight harder and harder.

[Techmass]

I have been trying to stick to it, I will tell the truth I did far abit, by being lazy and eating cheerio for BK, bUT BEFORE THEN I was pretty much stciking with,

Eggs
Protein shake
chicken or some source of lean meat AND VEGGIES

LEAN MEAT WITH VEGGIE
Protein shake

cottage cheese
that my basic look at my daily intake plus abit added to some meals

[L3]

if you want to weigh 195 lbs you have to eat as if you already weigh 195 lbs

you need to eat 2 x that at LEAST

have a read through this it will break it down for you :)
http://www.canadabodybuilding.com/forums/showthread.php?t=17156

[nitrous]

I have been trying to stick to it, I will tell the truth I did far abit, by being lazy and eating cheerio for BK, bUT BEFORE THEN I was pretty much stciking with,

Eggs - HOW MANY EGGS?
Protein shake - HOW MANY GRAMS OF PROTEIN
chicken or some source of lean meat AND VEGGIES - HOW MUCH MEAT??

LEAN MEAT WITH VEGGIE - HOW MUCH MEAT??
Protein shake - HOW MANY GRAMS OF PROTEIN

cottage cheese
that my basic look at my daily intake plus abit added to some meals

^^

[japh]

I'm not sure what your living circumstances are but if you can, get any food item that is not on the list out of the house. You can't eat it if its not there. Cheerios are not on the menu.

Along with what Nitrous has asked please include every veggie you ate. Not how much but what veggies they were.

Buy some ground flaxseed and put a tablespoon in each shake. An example of
250 grams of protein would look like aproximately

four- 35 gram protein shakes

250 grams of eggwhite mixed with 2 omega-3 eggs (containers come in 500 gram cartons)

2 chicken breasts (udo oil with lemon on the salad you would have with these 3 meals)

1 250 gram container of cottage cheese.

Spread that out over 8 feedings throughtout the day ending with cottage cheese before bed. Losing weight is about managing hunger. You don't have to go hungry. Just live on the edge of it. lol

They day would then look like

Protein shake with milled flax mixed with a Danone probiotic 35 grams protein
Omelette with mushrooms, onion, green pepper 35-40 grams protein
Protein shake with flax (water) 35 grams protein
Chicken breast with salad 35 grams protein
Protein shake with flax (water) 35 grams protein
Chicken breast with salad 35 grams protein
protein shake with flax (water)35 grams protein
Cottage cheese before bed 30 grams protein

This is just to give you an idea of a typical day as far as protein goes

Thats a little more than 250 grams of protein but better to go high on your protein intake than low. The opposite is true for carbs as a general rule. Just things to keep in mind while learning to count grams. I round my protein down and my carbs up when in doubt while counting grams. There are hidden carbs everywhere. People who are new at counting carbs generally take in 50-100 more grams of carbs than they realize. When it comes to carbs its not so much how much you eat but what you eat.


For the record the goal is to lose weight right?

[Techmass]

I'm not sure what your living circumstances are but if you can, get any food item that is not on the list out of the house. You can't eat it if its not there. Cheerios are not on the menu.

Along with what Nitrous has asked please include every veggie you ate. Not how much but what veggies they were.

Buy some ground flaxseed and put a tablespoon in each shake. An example of
250 grams of protein would look like aproximately

four- 35 gram protein shakes

250 grams of eggwhite mixed with 2 omega-3 eggs (containers come in 500 gram cartons)

2 chicken breasts (udo oil with lemon on the salad you would have with these 3 meals)

1 250 gram container of cottage cheese.

Spread that out over 8 feedings throughtout the day ending with cottage cheese before bed. Losing weight is about managing hunger. You don't have to go hungry. Just live on the edge of it. lol

They day would then look like



This is just to give you an idea of a typical day as far as protein goes

Thats a little more than 250 grams of protein but better to go high on your protein intake than low. The opposite is true for carbs as a general rule. Just things to keep in mind while learning to count grams. I round my protein down and my carbs up when in doubt while counting grams. There are hidden carbs everywhere. People who are Protein shake with milled flax mixed with a Danone probiotic 35 grams protein
Omelette with mushrooms, onion, green pepper 35-40 grams protein
Protein shake with flax (water) 35 grams protein
Chicken breast with salad 35 grams protein
Protein shake with flax (water) 35 grams protein
Chicken breast with salad 35 grams protein
protein shake with flax (water)35 grams protein
Cottage cheese before bed 30 grams proteinat counting carbs generally take in 50-100 more grams of carbs than they realize. When it comes to carbs its not so much how much you eat but what you eat.


For the record the goal is to lose weight right?

Dude I am liking your help, thanks alot!

anyways here is your outline that I would need to change abit, just cause of work and all.

Omelette with mushrooms, onion, green pepper 35-40 grams protein
Protein shake with milled flax mixed with a Danone probiotic 35 grams protein
Chicken breast with salad 35 grams protein
Protein shake with flax (water) 35 grams protein
Chicken breast with salad 35 grams protein
Protein shake with flax (water) 35 grams protein
protein shake with flax (water)35 grams protein
Cottage cheese before bed 30 grams protein

This way it would work around my hours at work.
and when you say chicken breast how much breast am I looking at?

And yes I am trying to get a ab line to show, and when winter time comes I will then hopfully have a nice shape and be able to build with it.

I just have a problem, when it comes down to building with fat, I seen to get fatter and bigger, but when shirt is off, it just doesn\t look like.

[japh]

You're welcome. I spun my wheels for years so hopefully this helps you to save a lot of wasted effort. Trying to diet with limited knowledge can be very frustrating. Hopefully this saves you some of that. Make a goal of 150 pounds and don't quit until you've figured out how to get there in a HEALTHY manner.

I wouldn't worry about the size so much. One small chicken breast is around 35 grams. Hell, if you're dying inside and wanna eat two go ahead. Its really the carb count that counts the most. I can't remember exactly how many ounces equals 35 grams. I haven't weighed my food in years. You can research that online somewhere I'm sure. I just go by "feel" now. I carry more muscle so I can take in anywhere from 300 to 400 grams of protein a day depending on how I feel and still get very lean. I generally corelate this with my carbs being anywhere from 50-150 and adjust them accordingly. Don't worry about that yet. Just get used to eating 150 grams of "true" carbs. 250 protein or higher and 50 fat, half coming from supplements. Aiming for 50 fat seems low but you'll probably take in 75 again being you're new at this. Try to take in no fat in the food you eat basically. lol Just whats in your lean cuts of meat and fish oil, udo oil, and flax seed. Easier to keep track of that way. Don't eat the wrong cuts of meat. It'll blow your fat intake sky high! Research what the right cuts/types of meat are. I used to journal my food intake when I started out and put what the fat/carb/protein count were for each meal as I ate them to learn to keep track. That will help you get an innate understanding of your diet. Either that or develope an eating disorder. lol

[japh]

Oh ya, depending on how shitty your diet was before you might not actually lose weight as fast as you'd like because you're gaining a little muscle even on low carbs. lol

[Techmass]

ok thanks man, ya I am going to try that forsure, I was on a pretty good diet for abit and was losing like crazy. But with work and all I was finding myself getting hunry at night.

I do alot of walking and sweating at a fast pace. so hoefully this info will help