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Troponin & Crew, I REALLY Need Your Help Losing Bodyfat!!!


Texas Ranger
(@texas-ranger)
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Joined: 4 years ago
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Guys, I have been away from the gym for over 2 years due to personal & professional reasons and quite frankly let myself go. Man, I REALLY need your help!! I will start working out in about 2 weeks. Right now, I'm 29 years old, 6'3" 270lbs and 19-20% bodyfat. My goal is to reach a legit 7-8% bodyfat. I plan on weight training on Monday(Back & Biceps), Wednesday(Chest, Delts & Triceps, and Friday(Legs). Cardio will be done in the AM on an empty stomach on Tuesday, Thursday & Friday at 25-30 minutes starting out and increased as I go along. I'll be doing this naturally. So, the only supplements I'll be using is Ephedrine HCL, Caffeine, Aspirin(small), Multi Vitamin, Vitamin C, Whey Protein(All The Whey), and Olive Oil as my main source of Fat. My carbs will come from Oatmeal, Brown Rice, Broccoli, and Dextrose post workout. My protein will come from Chicken Breast, Tuna, Eggs, Egg Whites, and Whey Protein. How many calories should I start my diet? Should I start my calories at bodyweight(270) x 11= 2970-3000 Calories with the macros set at 40% Protein/30%Carbs/30%Fat? What would you change about what I have so far??? Thanks in advance for any advice you can provide!!!


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BigWill
(@bigwill)
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I would start at 2700 cals...High protein, high fat and very moderate carbs. High GI carbs post workout and green veggies the rest of the day. Get your good fats from olive and flax oil and natural peanut butter. Your other proteins will have fats in them as well. I think the worse thing you could do at this time is do cardio on an empty stomach first thing in the morning. You will loose weight, but half of it will be muscle, which you desperately need right now. If you split your cardio from your weight lifting you will be raising your metabolism which will help you loose fat. Aim for 1-2 lbs of fat loss per week...any more and you will be loosing muscle. Check out Poliquin, "Manly Weight Loss" for some interesting information. Good luck.


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Bubba2843
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Hey, BigWill If you do some test on this cutting diet, could you do cardio in the morning on a empty stomach then?


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Troponin
(@troponin)
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Bubba2843, If you're on AAS, then I see no reason against doing cardio in the AM. Some will disagree with me however. I agree with BigWill on the diet. I'd personally do cardio post workout. Since you haven't been to the gym in 2 years, you're not going to want to get up for cardio in the AM. I know you're motivated now, but you should start with something that you can stay dedicated to. Your glycogen stores will be sufficiently depleted post workout to increase fat burning. As far as carbs, I agree with BigWill on the green veggies. I don't coun't those calories. (lay off the dressing of course) I'd start with a carb staggering approach of high, med, low. Your high day will have carbs with your first 4 meals, and post workout. About 200g a day total, the med day will be about 125-150carbs total, and the low day will be 50g post workout, and no other carbs besides green leafy veggies. After your diet stagnates, add an extra low carb day to make it high med low low. Then add another med day when you stagnate again. high, med, med, low, low. Keep doing this until you reach only one high day every 8 days. At that point, you can re-evaluate where you're at. If everything is going great, then you can stick to this. If not, you can lower your cals by dropping some med days. Just make sure you eat foods in their natural state (plain oats with splenda, brown rice, plain potatoes, etc) anytime food gets processed, it greatly depletes it's benefit for fat loss. And make sure you're never eating carbs at night. If you end up splurging during the diet and this happens at night, eat a low carb splurge if possible. IE: a big steak, some PB butter, etc. If you can't stay away from a cheat meal, make it a meal in the morning of your leg workout.


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BigWill
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Originally posted by Bubba2843 Hey, BigWill If you do some test on this cutting diet, could you do cardio in the morning on a empty stomach then? I wouldnt. Test doesnt feed your muscles with the amino acids it needs first thing in the morning.


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Texas Ranger
(@texas-ranger)
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Thanks for responding Bill Will & Troponin! So, I should start with 2700 calories a day, right? Here's the macros I plan on using- 45% Protein(303 grams a day), 25% Carbs(170 grams a day), and 30% Fat(90 grams a day). My carbs will be mainly Oatmeal, Broccoli, Green Beans, and Dextrose Post Workout. I work overnight and sleep through the day. So, I'll actually work out around 530pm. My carbs will be centered around this time. Meal 1-3 will be Protein/Carb meals and 4-7 will be Protein/Fat meals. Guys, would a Protein Shake 30 minutes before cardio help retain my muscle? Or should I just do the cardio post workout? Troponin, could I start out with constant carb intake(150-170 grams a day), which will be low to moderate carbs for 6 days then add a carb up day on the 7th day? It'll be alot easier for me to follow. Guys, I'll post a sample diet I've been working on later on today. Let me know what you think.


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Texas Ranger
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Oh! What type of cardio do you guys recommend to get really lean? Elliptical Trainer? Stairmaster? Staionary Bike? Jump Rope/Shadow Boxing? How long should start out doing it?


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