SOS: 256#/26%BF (pics) + STUCK

[Rugby_Prop]

In a deep depression right now. Tried to take off weight since beginning of Jan. Usually comes off w/o any problem--this time it’s not working whatsoever.

I feel completely fucked and hopeless.

View attachment 541387
View attachment 541388

41 y/o
256 lbs
36% BF
43.5” waist

Short-term goal: 20% BF. # unimportant.
Long-term goal: 20% BF, 250 pounds.
Not interested in the traditional BB look, more interested in the Brock Lesnar/powerlifter physique.

Bonus: I put on muscle very easy.
Minus: I put on fat very easy.
Blood work: testosterone medium range, cholesterol, blood sugar, etc. low range, triglycerides sky-high.

Doc put me on low-level testim cream to get the T in low-high range in hopes that energy will increase. And told me to lose a bunch of fucking weight.

Former diet: 3000-3500 calorie range
50% protein, 25% fat, 25% carb.
Protein: lean beef, eggs & whey protein, carbs: sweet potatoes & beans. Actually like a lot of fruits & vegetables all day.
Water: about 4 cups a day or less.
Energy: LOW.
Supplements: creatine, vitamins, nothing else.
Weights 3x week, low-medium intensity, cardio 45 min 3x week, low intensity. Don’t have the energy to up the cardio.

Here’s a retooled diet plan, could use your help with this guys:

Diet: 1800-2000 calorie range
25% protein, 25% fat, 25% carb
Protein: 2 eggs in a.m., chicken/turkey/fish, whey once a day, carbs: oatmeal (a.m.), sweet & white potatoes, beans. Cruciferous veggies & fruit.
Water: 1 gallon / day
Supplements: vitamins, fiber 2x day. Researched the fat burners and they seem pointless from a research POV.
Weights: 3x week, medium intensity, cardio 55 min 3x week, low intensity.

NOTE: I came on to this site b/c it seemed that gear was the solution. Thanks to a repetitive emphasis that bodyfat has to be low and long-term diet in place before gear is a consideration, any desire to try a gear is gone. Unless someone suggests otherwise.

NOTE: ASSHOLE comments NOT needed.

 

[Mt-momma]

Well first off, 1800-2000 cals is too low man! Gracious, no wonder you don't have the energy to lift and hit cardio with a higher intensity . When you're not eating enough, you'll feel sluggish no matter what. Calories are your fuel and if you're not getting enough, you're just running on empty. There's a sticky at the top of the diet forum that tells you exactly how to calculate your daily caloric needs. Start there and re-evalutate your dietary needs.
Once your food intake is in line, you'll find that you're able to workout on a more.intense level and you will begin to see better results.
It will take time and that's ok. You'll get there!!!!
Others will have suggsstions and help also, but the low cals jumped right out at me. Kepp us posted on progress!

 

[Mt-momma]

Also, you said 25%pro, 25% carb, and 25% fat. I assume you meant 50%pro. You may want to try a ratio of 40% pro, 40% carb, 20% fat. Or you can read up on carb cycling. More info on that in the diet section also

You may want to try out hiit cardio. Sticky at the top of this section. Pick some musis that motivates you and go. For me it keeps cardio from being boring.

 

[gymrat827]

drop the fruits after you have been awake for 3hrs. id eat them for breakfast and thats it...too much sugar, & there are better options for you.

3J's diets will have you in shape very quickly. i am not sure what he costs but lots of members here use him. I bet he will pop into this thread sooner or later.

i agreee on the cals, 2250 min.

 

[Chicago Made]

Have you tried running an ECA stack?

 

[gymrat827]

Have you tried running an ECA stack?

that would be a decent option. that and the test cream he has should have him losing weight pretty fast.

his diet needs work tho....3J where r u bro??

your skills are needed here.

 

[juandohh]

IFBB Professional League » Nutrition: Carb Cycling

http://jasonferruggia.com/carb-cycling-made-easy-part-1/

Carb Cycling | Love My Muscles

I'm fat too, not as much but still fat. Any who I want to try carb cycling and figuring out a good diet. (like when should i eat a certain food how much of it and when is a good time to change the diet). I know Ill end up paying for 3J, Im just in a rut i got yanked by my source for about 250 worth of gear.

 

[3J]

In a deep depression right now. Tried to take off weight since beginning of Jan. Usually comes off w/o any problem--this time it’s not working whatsoever.

I feel completely fucked and hopeless.

View attachment 541387
View attachment 541388

41 y/o
256 lbs
36% BF
43.5” waist

Short-term goal: 20% BF. # unimportant.
Long-term goal: 20% BF, 250 pounds.
Not interested in the traditional BB look, more interested in the Brock Lesnar/powerlifter physique.

Bonus: I put on muscle very easy.
Minus: I put on fat very easy.
Blood work: testosterone medium range, cholesterol, blood sugar, etc. low range, triglycerides sky-high.

Doc put me on low-level testim cream to get the T in low-high range in hopes that energy will increase. And told me to lose a bunch of fucking weight.

Former diet: 3000-3500 calorie range
50% protein, 25% fat, 25% carb.
Protein: lean beef, eggs & whey protein, carbs: sweet potatoes & beans. Actually like a lot of fruits & vegetables all day.
Water: about 4 cups a day or less.
Energy: LOW.
Supplements: creatine, vitamins, nothing else.
Weights 3x week, low-medium intensity, cardio 45 min 3x week, low intensity. Don’t have the energy to up the cardio.

Here’s a retooled diet plan, could use your help with this guys:

Diet: 1800-2000 calorie range
25% protein, 25% fat, 25% carb
Protein: 2 eggs in a.m., chicken/turkey/fish, whey once a day, carbs: oatmeal (a.m.), sweet & white potatoes, beans. Cruciferous veggies & fruit.
Water: 1 gallon / day
Supplements: vitamins, fiber 2x day. Researched the fat burners and they seem pointless from a research POV.
Weights: 3x week, medium intensity, cardio 55 min 3x week, low intensity.

NOTE: I came on to this site b/c it seemed that gear was the solution. Thanks to a repetitive emphasis that bodyfat has to be low and long-term diet in place before gear is a consideration, any desire to try a gear is gone. Unless someone suggests otherwise.

NOTE: ASSHOLE comments NOT needed.

you should think about hiring me bud.. let me take the guess work out of your diet and training..

3jdiet@gmail.com if you are interested

 

[avoge320]

Hey Bro,
I was in the same boat as you about 1.5 years ago, i was totally unmotivated, depressed, all that shit. Not to blow my own horn, but here is my one year transform - hope it helps as a motivator for your weight loss.

Get that diet on track with 3J, its almost alll diet.

Good luck

http://www.steroidology.com/forum/burning-fat/613675-my-one-year-transformation.html

 

[tnemo]

Rugby,
I have been using 3J, he is reasonably priced and I have said it before i swear he sleeps at his computer. He'll answer my questions in minutes usually. He has been helping me and I am seeing good results, you can look at my log. I have done it on my own and I have done it with others but 3J is the man to have in your Corner when your going into round 10 and you feel there is nothing left. As they say best cut man in the business. Sorry for the boxer analogy.

As for AAS usage if you diet is solid AAS can help you retain muscle while cutting, but your diet has to be in check first even if you BF% is that high.

Hope this helps

 

[Rugby_Prop]

Have you tried running an ECA stack?

Thanks tremendously for all the responses all.

ECA stack: always combatting some medium to significant anxiety issues.

You bet I've considered it, ECA stack actually has the research behind it.

 

[Rugby_Prop]

you should think about hiring me bud.. let me take the guess work out of your diet and training..

3jdiet@gmail.com if you are interested

Thanks! Wading through tax $ea$on currently.

 

[Zeek]

Thanks! Wading through tax $ea$on currently.

Check his prices! You don't need to wait. Cut out a few going out to eat meals per month and you have your 3J cash!

 

[Rugby_Prop]

Update all:

THANKS again for your advice last week.

I went from being super mega-depressed to feeling great. More than anything, my mood has improved 100%.

252 lbs this a.m. (256 lbs last week)
34.8% BF this a.m. (36% BF last week)
42.75" waist (43.5***8221; waist last week)

Went to:
-2250 calories/day
-40% protein, 40% carbs, 20% fat
-Gallon of water a day (not easy, but obviously a healthy thing)
-Switched protein to chicken & fish, quit beef for a week or so

Feeling great and feeling grateful.

 

[Mt-momma]

^^
Really awesome hear your spirits are up and you're headed in the right direction. Take progress pics monthly and keep a log of measurements. Really helps to stay motivated by looking at your progress over time.
Just remember it will take time. Stick with it and you'll get where you want to be.

 

[barnzy7]

drop the fruits after you have been awake for 3hrs. id eat them for breakfast and thats it...too much sugar, & there are better options for you.

3J's diets will have you in shape very quickly. i am not sure what he costs but lots of members here use him. I bet he will pop into this thread sooner or later.

i agreee on the cals, 2250 min.

Stop with the fruit advice, If I could make money everytime someone gave that awful advice i could retire now. Fruits and veggies should never be dropped from you diet for any reason.

there are not better options then fruit and veggies, fruits slightly effect blood sugar levels, the amount of sugar in fruits is minimal especially in comparison to the health benefits

 

[barnzy7]

Stay away from ECA or Drugs, all you need is a little work on diet and training routine.

 

[Rugby_Prop]

Stay away from ECA or Drugs, all you need is a little work on diet and training routine.

Well noted. Adjustment from the diet naturally led to a big up in intensity in the gym--within days.

"Rome was not built in a day"--not being able to cut weight this time around has actually been a blessing.

Painfully slow progress=having to repeat healthy behaviors day after day without immediate rewards=developing good habits.

 

[Rugby_Prop]

^^
Really awesome hear your spirits are up and you're headed in the right direction. Take progress pics monthly and keep a log of measurements. Really helps to stay motivated by looking at your progress over time.
Just remember it will take time. Stick with it and you'll get where you want to be.

PROPS to you for mention of upping the calories -- as Darth Vader said to Luke, "you were right." I literally had more energy and improved mood with 48 hours.

Measurements: actually do them every morning when I wake up. It might seem like overkill, but either some progress or a lack of progress sends me right to the kitchen to cook for the day. Not so much concerned with the ###s as much as mentally keeping with the process.

 

[Mt-momma]

It's amazing what a small tweak in your diet will do. I agree whole heartedly with Barnzy also, avoid those eca stacks and stuff.
Stick with your diet and training and make it a habit, then a way of life.

Yes, progress is made every day you stick with it. All those small progressions will begin to add up real soon. Keep it up and keep us posted!