I'm 5'7'' / 200 lbs and close to 20% body fat. I'm 34 years old and want to compete someday. Maybe in a year or so. I'm currently off gear and try to have a baby. I've had times where I have had a decent diet and gotten down to 12%ish. I had pretty good bulk but put on some fat and have put on more fat trying to keep those gains post cycle. This is my first time trying to follow a FULL diet plan. I wanna lean up a bit before I start my next cycle which will be 350 tren 375 test and 500 mast. A little tren base on heavy training days and maybe superdrol. I want to do a mock prep to see if I even have a chance at competing. This is my starting diet that I'm considering. I will include 40 grams intra workout carbolyn and a post workout protien shake, training 4 days per week. Do you guys think this looks good
I'm 5'7'' / 200 lbs and close to 20% body fat. I'm 34 years old and want to compete someday. Maybe in a year or so. I'm currently off gear and try to have a baby. I've had times where I have had a decent diet and gotten down to 12%ish. I had pretty good bulk but put on some fat and have put on more fat trying to keep those gains post cycle. This is my first time trying to follow a FULL diet plan. I wanna lean up a bit before I start my next cycle which will be 350 tren 375 test and 500 mast. A little tren base on heavy training days and maybe superdrol. I want to do a mock prep to see if I even have a chance at competing. This is my starting diet that I'm considering. I will include 40 grams intra workout carbolyn and a post workout protien shake, training 4 days per week. Do you guys think this looks good
It’s a clean diet. If your 20% Bf, I’d consider a more frequent training style with high cardio. I’d consider getting a lower body fat and following your diet plan, see if you can stick to it. Sticking to diet is the key to your success. IMO. Maybe join one of the transformation contests and you’d get help and motivation from the sponsors. It’ll keep you accountable! Good Luck my Brother!
Whats your goal weight? That's kinda where you need to begin, then a time frame. I didn't run your cals but they are probably about what you need to maintain your current weight, meaning you're going to stay fat. Look up a calorie counter and get the exact number and then get in a deficit to reach your goal weight in a given time.
You're body just won't gain muscle, loose fat and stay at the same weight. If I get your scribble on the bottom, you're 43% p, 23%f and 33% Carbs, is that right? You need to ditch the carbs in lieu of more protein. Don't confuse a calorie with a calorie if you want to get peeled. Some people can do well on carbs and no fat and then others need no carbs and moderate fat. Decide what works for you but its not both.
You also didn't mention any cardio and that's a huge mistake. To loose a pound requires a 3500 calorie deficit or 3500 cals burned, you decide which you want to do the most but as an old timer I can tell you it requires both, more, both again and again and when you think you're done, do it again.
I don't care for you're cycle either but I don't want you to think I'm raggin on you. You're using too much for your size and more than will be needed for your first show. Come in full and dry and that is enough. I'd save the mast for the end and would not even worry about the drol or tren base. At 200 lbs and 20% you need to see whats under the flab, then adjust accordingly.
Pick a show date and write it down and plan it out. Go see a novice show and see what is like too.
Whats your goal weight? That's kinda where you need to begin, then a time frame. I didn't run your cals but they are probably about what you need to maintain your current weight, meaning you're going to stay fat. Look up a calorie counter and get the exact number and then get in a deficit to reach your goal weight in a given time.
You're body just won't gain muscle, loose fat and stay at the same weight. If I get your scribble on the bottom, you're 43% p, 23%f and 33% Carbs, is that right? You need to ditch the carbs in lieu of more protein. Don't confuse a calorie with a calorie if you want to get peeled. Some people can do well on carbs and no fat and then others need no carbs and moderate fat. Decide what works for you but its not both.
You also didn't mention any cardio and that's a huge mistake. To loose a pound requires a 3500 calorie deficit or 3500 cals burned, you decide which you want to do the most but as an old timer I can tell you it requires both, more, both again and again and when you think you're done, do it again.
I don't care for you're cycle either but I don't want you to think I'm raggin on you. You're using too much for your size and more than will be needed for your first show. Come in full and dry and that is enough. I'd save the mast for the end and would not even worry about the drol or tren base. At 200 lbs and 20% you need to see whats under the flab, then adjust accordingly.
Pick a show date and write it down and plan it out. Go see a novice show and see what is like too.
BPP
My plan was to start here and pull carbs as I go. I have been maintaining weight on about 3500-4000 calories everyday so this is a good 700 below maintain for me. I know my stats look bad but I am a muscular guy. I'm really short 5'7'' is generous I'm probably closer to 5'6''. When I tell people I'm 20% they are shocked and think I'm much lower and maybe I am but according to the Gizmo at the nutrition store that's where I am at. Do you think I would be better starting lower carb? I just want to have some things to pull out when my metabolism stalls. And I would like to hear your thoughts on the cycle. That is my real pic in my avy. I have put on about 5 of muscle and 5-7 of fat since then though
Oh goal weigh would be 185. I know you are going to say it's unrealistic but I have low natural test levels and I immediately get bigger and leaner when I add gear. Even without diet or training changes
Oh goal weigh would be 185. I know you are going to say it's unrealistic but I have low natural test levels and I immediately get bigger and leaner when I add gear. Even without diet or training changes
I don’t think that’s unrealistic at all. I went from 265 pounds, a size 38 waist, and the BF of a beached whale, to 183 pounds, size 31 waist and 12% BF (rough estimate) in a year and a half. That was with half assing everything for the first 6 months. If I can do it, there’s no doubt in my mind that you can to.
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Last edited by Bluepenguin1019; 03-19-2019 at 01:32 PM.
My plan was to start here and pull carbs as I go. I have been maintaining weight on about 3500-4000 calories everyday so this is a good 700 below maintain for me. I know my stats look bad but I am a muscular guy. I'm really short 5'7'' is generous I'm probably closer to 5'6''. When I tell people I'm 20% they are shocked and think I'm much lower and maybe I am but according to the Gizmo at the nutrition store that's where I am at. Do you think I would be better starting lower carb? I just want to have some things to pull out when my metabolism stalls. And I would like to hear your thoughts on the cycle. That is my real pic in my avy. I have put on about 5 of muscle and 5-7 of fat since then though
No flame.... stats only tell half the story. You might want to throw up a covered face pic of where you are starting.
A lot of good advice from bros but for them to get a full picture of what your working with and you dont take offense when describing your stats.
When is the show you want to do? 15 lbs is easy weight loss because you will gain some muscle too. I would play with carbs and fat to see how you react now, versus later. You will need to carb deplete before the show and then load the day before so its important to know how your body reacts. Point being, pull one or the other and up protein.
What tren are you using? If you're using tren a I would hit 50-75mg a day for 12 weeks, leave the tren base out of it. I probably would not mess with tren e unless you are used to it. Tren hex or para would be a massive improvement if you have access to it. Bump test to 500 mg week for 16 to 18wks and then add mast ( depending at which ester) in the last 4 to 6 wks. In a very broad statement, the shorter esters of any given compound are generally best for cutting, I'm not going to try to defend that statement here but it always worked for me.
When is the show you want to do? 15 lbs is easy weight loss because you will gain some muscle too. I would play with carbs and fat to see how you react now, versus later. You will need to carb deplete before the show and then load the day before so its important to know how your body reacts. Point being, pull one or the other and up protein.
What tren are you using? If you're using tren a I would hit 50-75mg a day for 12 weeks, leave the tren base out of it. I probably would not mess with tren e unless you are used to it. Tren hex or para would be a massive improvement if you have access to it. Bump test to 500 mg week for 16 to 18wks and then add mast ( depending at which ester) in the last 4 to 6 wks. In a very broad statement, the shorter esters of any given compound are generally best for cutting, I'm not going to try to defend that statement here but it always worked for me.
BPP
I don't have a show in mind yet. I just want to run a mock prep to see if I have it in me. I wanted to get structured and leaner while trying to knock up the wife and then turn on the gas. I see your point on the gear. I do have tren Ace but my mast and test or enth. If I can get in good shape on my own I would be willing to invest in working with a coach to start competing
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Originally Posted by Geareduprn
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