Advice needed asap! Please *

B

bigg12x

New member
well I know u know ur stuff so let me tell u.... im 22 male .... 6'2 .. and Been working out for about 3 years... not a lot of muscle definition . I weighed in the beginning 330 and now 210... I had surgery for tummy tuck to revise all the loose skin and then went to gym..... I did compound exercises such as SQUATS/DEADLIFTS/MILITARY/FLATBENCH DIVED IN PUSH & PULL DAYS. Diet is solid macros at 150-200 carbs/ 200-250 protein 60 fat. All clean. The problem is I have a problem that although I have no mass due to 6 day cardio with weight probably.... what's the best stack to do to get me nice ripped but not huge size tight body...I'm experienced with all lifts by the way.


SOME PEOPLE SAY STACK TEST + ANAVAR CYCLE TO START, SOME SAY SUSTONAN 350 + ANAVAR? ANY OTHER IDEAS? HOW MUCH AND WHAT TO DO PLEASE
 
bigg12x said:
well I know u know ur stuff so let me tell u.... im 22 male .... 6'2 .. and Been working out for about 3 years... not a lot of muscle definition . I weighed in the beginning 330 and now 210... I had surgery for tummy tuck to revise all the loose skin and then went to gym..... I did compound exercises such as SQUATS/DEADLIFTS/MILITARY/FLATBENCH DIVED IN PUSH & PULL DAYS. Diet is solid macros at 150-200 carbs/ 200-250 protein 60 fat. All clean. The problem is I have a problem that although I have no mass due to 6 day cardio with weight probably.... what's the best stack to do to get me nice ripped but not huge size tight body...I'm experienced with all lifts by the way.


SOME PEOPLE SAY STACK TEST + ANAVAR CYCLE TO START, SOME SAY SUSTONAN 350 + ANAVAR? ANY OTHER IDEAS? HOW MUCH AND WHAT TO DO PLEASE
Click to expand...

You're too young IMO to cycle safely and could use some work. At 210 and only 60g of dietary fat you are likely deficient.
 
Hey, man you seem to have had an awesome success with your weight management, and shows your dedication. My humble advice would be keep that dedication naturally with your gym routine and your diet and you will see results IMO. I would add that toning down the cv and working more solid days on weights should see some good definition results. A good one hour gym session where you lift and don't run will burn good calories in the gym (with a good tempo, even HIIT at some juncture) but most importantly continue burning calories during muscle recovery in a way that CV does not.

Keep you dedication, which is clearly evident, and you will get awesome results cleanly and perhaps look back for AAS intervention in a few years when your natural gains truly have been exploited.

Best of luck buddy.
 
at your height you can add some serious mass naturally.. your not ready for gear
 
get a personal trainer and a good nutritionist........... ive heard good things about a certain somebody ^^^^^^^^^^^^^^^^^^^^^ lol im referring to 3j if you didn't get the hint.
 
thanks guys...

I just upped to 2500 calories 40/30/30ratio and stopped LOW CARDIO and doing only 2 HITT session a week 4 day spilt lifts..... al major lifts... due ot I was getting extremely weak and no definition they told me I adapted to the low calories already!
 
2200 calories is nothing brother. I eat that before 12 am. Sounds like you went into a huge deficit and lost a good bit of lean tissue mass. You need to re calculate your bmr and tdee then add 500 calories.
 
more food, harder training to counteract the cardio. if some cardio in the morning is holding you back from putting on mass at your height weight unless you have about 4% bodyfat like that then you are not training hard enough long enough often enough. just be sure to eat right to support hardcore training.
 
It's ALL about diet. Too many people over think the training aspect. Keep your intensity high but there is no reason to do long gym sessions if your diet is perfect.

And by perfect i mean professionally not what you think or have read.

Hire 3J as suggested above and then see how solid your diet really is. Best bang for your buck you can find
 
diet is the most often lacking part but don't undervalue what proper training will do. you can fuel your body perfectly but for what? if you aint fueling it for a synergistic training regimen then what the fuck are you eating like that for? i promise you 100% that 3J can build the perfect mass building diet for you but if you don't train you won't gain muscle or increase your performance in the gym or wherever you exert yourself physically.

and even if you train decent and a diet from 3J can and will maximize that if you aint maximizing both at the same time then you are selling yourself, and 3J's nutrition plans, short.

the two go hand in hand equally big brah. it is a circle. hence the word synergy. eat a perfect diet for a hardcore training program and implement that hardcore training program to make that perfect diet the most useful. those two together are the most powerful and effective way of reaching your goal. doing one of them better than the other is still out of balance even if far better than whatever you were doing before.

don't fuck up your training with a shitty diet and don't waste the max benefits of a great diet by not putting the most into your training. dont put most of your effort into it, but the most effort into it.
 
I used to think this way and at the end of the day it just isn't as important as nutrition. Most of us want to think this way because it's fun to be an animal in the gym and kill it everyday (which is very beneficial but NOT essential).

The gym is the easy part, go there, train with high intensity and find a routine that works for you.
The nutrition is the hard part and will make more of a difference on what you look like than if you're doing 12 sets per body part or 20 sets+.

Remember you can ruin an entire day's effort with a couple minutes of a bad dinner decision.

It's essential to have a training program in place, I agree with that, but results will come closer to 80% diet 20% training and that's being generous on the training side of things.
 
Last edited:
ketogenicbulldog said:
I used to think this way and at the end of the day it just isn't as important as nutrition. Most of us want to think this way because it's fun to be an animal in the gym and kill it everyday (which is very beneficial but NOT essential).

The gym is the easy part, go there, train with high intensity and find a routine that works for you.
The nutrition is the hard part and will make more of a difference on what you look like than if you're doing 12 sets per body part or 20 sets+.

Remember you can ruin an entire day's effort with a couple minutes of a bad dinner decision.

It's essential to have a training program in place, I agree with that, but results will come closer to 80% diet 20% training and that's being generous on the training side of things.
Click to expand...

Not all of us are here for looks.
 
cool but if I took out CARIDO COMPLETLEY AND DOING 4 DAY SPILT....

MY DIET IS ALL CLEAN SOURCES AND MACROS ARE HIGHLY WATCHED AND COUNTED!!!!

WILL I GIAN BELLY/BACK FAT DOING THIS DUE TO NO CARDIO AT 2500 CALORIES?

CHEST/BICEP DAY:
ALL EXCRISES FOR CHEST ARE 4 SETS

FLAT BENCH 12 10 8 6
INCLINE DB CHEST 12 10 8 6
CROSSOVERS 12 10 10 10
INCLINE BUTTERFLYS 12 10 8 8

BICEPS

STANDING BARBEL CURLS: 4 SETS OF 12 10 8 6
INCLINE SEATED DB CURLS 4 SETS 12 10 8 6
STANDING HAMMER DB CURLS 4 SET 6-12
FOREARM BARBEL CURLS BEHIND THE BACK 12 12 12 12

TUEDAY: LEGS!
4 SETS OF EACH

SQUATS 6-12
DEADLIFTS 6-12
LEG PRESS 6-12
LEG EXTENSIONS 6-12
LEG CURLS 6-12

WESNDAY ( REST) SOMETIEMS I DO HITT SPRINTS 100 YD X 15-20 REPS

THURSDAY TRICEP/SHOULDERS

SHOUDLERS 4 SETS EACH 6-12

STANDING BARBELL MITARY PRESS
SEATED DB PRESS
FRONT LATERALL DB RAISES
BARBEL SHOUDLER SHRUGS
FACEPULLS

TRICEP 4 SETS 6-12

CLOSE GRIP BARBEL BENCH PRESS
SKULL CRUSHERS
ONE ARM CABLE PULL DOWN TRICEP
* SOMETIMES ROPE CABLE PULL DOWN AFTER

FRIDAY BACK 4 SETS 6-12

DEADLIFTS (AGAIN)
BENT OVER BARBELL ROWS
SEATED CABLE ROW
SEATED LATERALL PRESS ( REFULAR WIDE GRIP)
SEATED LATERALL PRESS (CLOSE GRIP)

* ABS ARE DONE TWICE A WEEK*
ALL 4 SETS:
KNEE HIGHS 10-15
DECLINE CRUCNHES 10-15
STABILITY BALL CRUNCHES 20-35
PLANKS 3 SETS OF 30 SECS OR GREATER
* SOMEITMES SIDE PLANKS*

MACROS ARE AT 250 PROTEIN/250 CARBS/55 FAT AS OF RIGHT NOW COUNTING EVERY MACRO EXCEPT FIBERS ! EVEN GREENS!

WATER INTAKE 2 GALLONS

NO CARDIO AS OF RIGHT NOW!

WHAT U THINK GUYS?
 
It's good to know that you're eating "clean" but I still think it would be beneficial to post your typical daily diet. Also I'm guessing you are an endomorph body type since you were once over 300lbs and often endomorphs are often much more carb sensitive than others.

Do you know what your fat % is? TDEE? Which diets have you tried and what were the results?
Before doing any cycle i'd get to the point where you know what your diet is doing so you can maintain/change your goals easily.

And don't worry about getting too big/huge because you won't eating 2500 cals a day
 
ketogenicbulldog said:
It's good to know that you're eating "clean" but I still think it would be beneficial to post your typical daily diet. Also I'm guessing you are an endomorph body type since you were once over 300lbs and often endomorphs are often much more carb sensitive than others.

Do you know what your fat % is? TDEE? Which diets have you tried and what were the results?
Before doing any cycle i'd get to the point where you know what your diet is doing so you can maintain/change your goals easily.

And don't worry about getting too big/huge because you won't eating 2500 cals a day
Click to expand...

true... so 2500 calories wont get me blown up.... I ELIMATED CARDIO VS THAT I WAS DOING 120-180 CARBS WITH 6-7 DAY CARDIO (45 MIN) A DAY NOW TO NOTHING U KNOW....

Also..... I feel much better more carbs I tried all diets.. low carb... 40/30/20 40/40/20... cardio/ no cardio, high weight programs/ low rep programs all u can think of.....

my bmr for 6'2 male,215 lb man, 22 year old... not sure on bf..... but my bmr was 2200 and I guess tdee maybe 3000-3200 ish?
 
Does anybody know anything about a company pro pharma...NOT pharmapro...discussing with friend about them and want to know if they are legit?!?! your help is deff appreciated, thanks.
 
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