3J help wanted :)

[STANN]

hey mate how are ya?? um im currently in my 4th week back training i decided to go straight into a 12 week diet and bodytransformation....reason for this i was in pretty goOd shape before i compressed the ulnar nervs in both my elbows...i had 3-4months off gym nutrition everything...not a good IDEA..i lost everything plus added a shit load of fat very bad the shape i was in prior was decent i think (180lbs 4-6%bf 5'7) so im planning to cut down to 3-5%bf again then rebulk lean and clean...problem is il be about 150lbs but carnt help it need to push on lol but just wanting a pro/carb/fat/calorie rundown for me...26 years old 5'7 and say 150lbs at 3-5%bf...il be on a cycle of 30-50mg dbol 1-4 weeks and 500mg of sus250 1-10 weeks i take the cycle will play a major roll in food consumption...so pleas any advise would be GREAT.

 

[Welter]

hey mate how are ya?? um im currently in my 4th week back training i decided to go straight into a 12 week diet and bodytransformation....reason for this i was in pretty goOd shape before i compressed the ulnar nervs in both my elbows...i had 3-4months off gym nutrition everything...not a good IDEA..i lost everything plus added a shit load of fat very bad the shape i was in prior was decent i think (180lbs 4-6%bf 5'7) so im planning to cut down to 3-5%bf again then rebulk lean and clean...problem is il be about 150lbs but carnt help it need to push on lol but just wanting a pro/carb/fat/calorie rundown for me...26 years old 5'7 and say 150lbs at 3-5%bf...il be on a cycle of 30-50mg dbol 1-4 weeks and 500mg of sus250 1-10 weeks i take the cycle will play a major roll in food consumption...so pleas any advise would be GREAT.

Not to discourage you but you I would be absolutely blown away if you are in fact 3-5% or 4-6% that is world class bodybuilding %'s. If you were that low you obviously don't need diet advice or training advice either. I would post up a picture.

 

[STANN]

Not to discourage you but you I would be absolutely blown away if you are in fact 3-5% or 4-6% that is world class bodybuilding %'s. If you were that low you obviously don't need diet advice or training advice either. I would post up a pic

hey bro how are you bro i will post up a pic very soon...when u say world class bodybuilding u mean pro's right ifbb ect...what about the natural bodybuilders...where i come from we have a few natural bodybuilders that are world CLASS (they have competed in world contest) and my conditioning is up to scratch with theses guys but i will post a pic bro just give me a bit to sort somethng out 1st...and with my dieting i know what works for me im asking for a bulking eating plan while on my 2nd cycle i used the formula and i need something like 3100calories to maintain my weight

 

[Welter]

Not to discourage you but you I would be absolutely blown away if you are in fact 3-5% or 4-6% that is world class bodybuilding %'s. If you were that low you obviously don't need diet advice or training advice either. I would post up a pic

hey bro how are you bro i will post up a pic very soon...when u say world class bodybuilding u mean pro's right ifbb ect...what about the natural bodybuilders...where i come from we have a few natural bodybuilders that are world CLASS (they have competed in world contest) and my conditioning is up to scratch with theses guys but i will post a pic bro just give me a bit to sort somethng out 1st...and with my dieting i know what works for me im asking for a bulking eating plan while on my 2nd cycle i used the formula and i need something like 3100calories to maintain my weight

Yes IFBB world class.....take a look at 3Js sticky and get you bmr/tdee also take a look at his sample diets then post up a proposed diet.

 

[STANN]

hey bro i just added a pic to my profile check it out that was me back when i was training bout 6months ago tell me what u think

 

[STANN]

bmr-1838
tdee-3161

im not really a bodybuilder...i test my self to see how condition/fit ect how hard i can push the human body...i do alot of cardio and weights i do overtrain...il post a pic of me before when i 1st try to push the human body and i went to far

 

[Welter]

bmr-1838
tdee-3161

im not really a bodybuilder...i test my self to see how condition/fit ect how hard i can push the human body...i do alot of cardio and weights i do overtrain...il post a pic of me before when i 1st try to push the human body and i went to far

You look damn good bro, I don't know about 5% but not far off. Congrats

I would take a real close look at 3Js sample diets and build around them, adjust to your caloric needs. If I were you I would seriously consider maybe carb cycling. 3J will get to you.

 

[STANN]

thanks heaps man means alot.....need to get back there i got my dieting on track at the moment conditioning work is on track and has been ramped up can not wait for 9 more weeks lol

 

[3J]

yea imma have to agree with welt.. ur no 3-5% but you are single digits..

whats ur diet look like these days??

 

[STANN]

hey mate cheers for the reply i know ur flat out on this forum and u even have a diet setion for this stuff hope i didnt annoy you by posting a single thread ...diet to date after ther 3-4months off is a total of 1600calories ONLY...
200g protien
80-90g fats pretty much all 6 meals 7am-10pm eating every 3hrs are eqaul with 30-35g pro per meal and roughly 15g of fat per meal going good so far my strength has gone up wich i think is weird i am in ketosis now...i havve 1 carb up day wich is a total of 400g carbs clean carbs i do a back sesion morning and a leg session at nigt on a saturday (carb day) i get most of my carbs in then any more help would be great ...il change my pic to a leaner but more smaller me hahah i think i might be almost 5% in this one

 

[STANN]

any advise 3J i was thinking of uping my protein to 300g a day and droping my fats to 50g a day that is still 1600cals what do u think

 

[Welter]

any advise 3J i was thinking of uping my protein to 300g a day and droping my fats to 50g a day that is still 1600cals what do u think

Stann,

A couple questions

Why are you eating so far under maintenance?

What is your goal?

What is your current weight? Earlier I think you said you estimated your current BF at 4-6% is that right?

Help us understand why you are trying to get so low, are you competing? If so, when?

 

[3J]

any advise 3J i was thinking of uping my protein to 300g a day and droping my fats to 50g a day that is still 1600cals what do u think

u have a strong will... i can see that.. and yes the pictures of u are lean.. prob 8% imo +/- 1.5% (the latter being more likely)..

but your approach to getting lean is wrong... ur starving urself.. ur calories are fairly low..

so lets start this from the beg..

do you have a current picture of yourself??

and what were ur current stats again?

u said u wanna get down to 150???

 

[STANN]

hey mate yer i can see i do starve my self a fair bit currently i am 171lbs at around 15% 4th week back into training...with my diet my main question i ask was if u could help me with a bulking diet LOL must have got lost in there somewere lol but il most probly go to about 150lbs i know that and from there i want to clean bulk...il be using
1-4 dbol 30-50mg/day
1-10 sus250 500mg/week
i havnt bulked on gear before or clean bulk..i always go for the dirty bulk and i hate it...just need some help to understand what sort of calories il need while being on the gear i want to get the most outa my cycle thanks mate

 

[3J]

280g protein
300g carbs
66g fats

that would be a good starting point for a bulk for you

what time of day do u work out?

 

[STANN]

cheers mate i do like a split
example

8am-chest
8pm-shoulders

plus should i still do cardio like morning and pwo cardio while im bulking i still want to stay really fit like i said im not a bodybuilder i competed once and missed it big time i starved my self and lost alot of muscle

 

[3J]

cheers mate i do like a split
example

8am-chest
8pm-shoulders

plus should i still do cardio like morning and pwo cardio while im bulking i still want to stay really fit like i said im not a bodybuilder i competed once and missed it big time i starved my self and lost alot of muscle

ur cardio should be no more then 20 min once daily pwo.. ur bulking.. its counterintuative to do a shit ton of cardio as your bulking... instead lower ur calories if u see ur putting on too much weight...

on this split u should be gaining 3/4 of a pound to a pound a week.. very slow and gradual

 

[STANN]

thanks mate really helped me out il let ya know how the prgress is gunna go thank 3J

 

[STANN]

um with the carbs should i get say 80g after my workouts then split the rest between my other meal and maybe a bit more for breakfast

 

[3J]

um with the carbs should i get say 80g after my workouts then split the rest between my other meal and maybe a bit more for breakfast

sounds kosher..

go a step further and post everything ur gonna eat in meal and time format and ill critique it for you