this is a kickass write up. I'm on my 3rd cycle now, 2nd one was with a doc and not super effective but i'm sure it was safe. I've read and read and read, and studied and asked and asked questions, have 2 pretty experienced guys I'm close to as good resources but this is by far the best and simplest to understand piece of info I've come across. Thanks!!!!!!
THE BEGINNERS GUIDE TO STEROIDS AND PROPER NUTRITION by 3J
- Thread starter 3J
- Start date
cybrsage
New member
How on Earth do you get that many grams of protein? The whey powder I have gives me 38 grams per serving, an 8 oz steak only has about 40 grams in it!
I am 188lbs and 20% body fat, so I have a lean body mass of 150lbs. I am moderately active (hit the gym hard a few times a week). Each day I need to eat (if I want to gain more muscle, which I need to do):
285g protein
285g carbohydrates
63g fat
I can see I need to save up and get some nutritional help, I am WAY WAY low on the protein with my normal eating habits. If I ate only 8 ounce steaks, I would need to eat 7 of them a day to get enough protein!
I am 188lbs and 20% body fat, so I have a lean body mass of 150lbs. I am moderately active (hit the gym hard a few times a week). Each day I need to eat (if I want to gain more muscle, which I need to do):
285g protein
285g carbohydrates
63g fat
I can see I need to save up and get some nutritional help, I am WAY WAY low on the protein with my normal eating habits. If I ate only 8 ounce steaks, I would need to eat 7 of them a day to get enough protein!
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busterblue2011
New member
just a quick question i have read your post found it useful but im not the most brightest bloke when comes to maths and stuff so if i weigh 11 stone and im 5.9ft tall how much protein should i ruffly eat
cybrsage
New member
You need your body fat percentage to figure it out. You weigh 69.95Kg, or 154lbs. But that is your complete body weight. You need to figure out your lean body weight, which requires your body fat percentage. With it you can find out how much your fat weighs so you can subtract it from your total weight to get your lean body weight.
If you are 20% body fat (as an example), you take your 70Kg x 0.2 = 3.5Kg. Then you subtract it: 70-3.5=62.5Kg. Your lean body mass (weight) would be 62.5Kg.
The conversion of percent to a decimal is: 20% = 0.2 , 15% = 0.15, 10%= 0.1, etc. You basically remove the % sign and put a decimal at the front of the number (when the number is less than 100%).
Then take 21.6 x the lean body mass (in this example, 62.5Kg) = 1350
Then add 370 to that result to get your BMR: 1350+370 = 1720
At that point, use this list (taken from the original post) to determine what to multiply it with to find the number of calories you need to stay where you are:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
So if you are sedentary, you would take your BMR and multiply it by 1.2: 1720 X 1.2 = 2064. This is your TDEE.
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Wow, idk why but when i read this it changed me. You're right I'm going to wait on taking AAs im only 22. i guess I'll just lurk around here gathering information for next few years hope you guys don't mind lol
Also what about PH's? should i start with those for at least 1 cycle and see how it works? since it looks less potent.
Also what about PH's? should i start with those for at least 1 cycle and see how it works? since it looks less potent.
JEEP-MASSIVE
New member
hey guys i'm new to this and i was wondering where i can find anavar. Also I live in Canada and was wondering if I could get it here. Thx
3J
Super Moderator
Asking for a source in the open forums is against the rules.. Do it again and I will have to ban you
3J
Super Moderator
it is.. lol
Projectwiller
New member
Thanks a lot man
Hypnotix
Well-known member
First of all I'd like to thank you for the great post. Very informative and thorough. Secondly, I was wondering how you would handle macro timing for someone with my schedule. I'm guessing it would be flipped in comparison to the average person but I'd rather hear your opinion on it. I work a second shift position in a manufacturing facility. The labor is boring, but still a constant walk and assembling of products for 8 hrs. My schedule looks like this :
2p.m. Wake + T4 (Prescribed for Hypothyroidism) Stomach must remain empty for 1hr
3 - Eat
5 - Work
7 - Break (10 minutes to snack)
9 - Lunch (30 minutes to eat)
11:30 - Break (Snack)
2-2:30 - Home
2:30-3 - Gym
4-4:30 - Home Eat
5:30-6:30 - Sleep
My schedule sucks. Bad. I know. And it's rough trying to lift after work but waking early is worse at my gym. Way too crowded. I'm consistent though and do not miss my workouts.
I'm 23 - 5'8" - 196lbs - 20%BF - Current calorie intake for bulk 3000-3500
Any suggestions?
3J
Super Moderator
so if you are bulking then you should be taking in at least 300-400g carbs..
looks like you have 5 meals plus post workout nutrition..
divide your carbs evenly throughout the day.. thats easy..
your issu is that you go home eat and sleep.. so you should have a post workout shake with carbs within 15 min of finishing your workout.. and then eat a meal before bed..
3J
Super Moderator
remember that the macro timing should be right in terms of meal 1, meal 5 and 6.. meal 1 should have fast acting protein.. meal 5 should be done with fast acting protein and carbs.. and meal 6 should be a slow digesting protein like casein, yogurt, or beef
Very cool, that's literally exactly what I do