the road i'm following for get shredded (hope so lol)

[Saint_]

hi guys, got to say i really like this forum since there are a lot of people that helps people out to improve their body and I would like to know your opinion on my plan since i'm actually trying to cut before I start my first cycle of AAS. I'm almost 21 yo, 1,86 cm, 93 kilos at 14% bf (kinda). Here is the diet i'm currently following, i did it myself doing some researches and studying, i'm 100% sure it's not perfect at all, that's why i'm here lol if you guys would please give me some tips i would be grateful.

Meal 1: 7.50 am

5 white eggs with 2 spoon of balsamic winegar + 2 fish oil caps + 2 caps of multivitamins

Meal 2: 11.00 am

150 gr of bresaola/turkey

Meal 3: 2.30 pm

70 gr of brown rice
180 gr of chicken breast
salad (no salt or oil)+ balsamic winegar

Pre WO:

5 BCAA first & before training (total of 10)
napalm (fitness authority, ciclying it 1 month)

Post WO:

protein shake with water (30gr of proteins with 300 ml of water)
1 banana

Meal 4 5:30 pm

120 gr of tuna or 1 buffalo mozzarella (haven't checked the weight)

Meal 5 8.00 pm

200 gr of red meat (3 times at week) or 200 gr of chicken
salad (no salt or oil)

Meal 6 before bed

4-5 almonds
2 fish oil caps + 2 multivitamin caps

I usually train 4 times at week, i'm tryin to lift for about 30 mins using high reps (12 - 15) and then 45 mins of cardio, slow walk 120-129 of heartbeats.

What do you think? my goal is to arrive at around 10% before July then starting with test and winstrol any comments are welcome

 

[slair]

re

There appears to be a few things you could certainly change with your diet but im not an expert on that so i would just say post your diet on the 3J forumn.

I will say, though, to lose weight, you need to know you're BMR, TDEE, and how many calories you're taking in each day, otherwise its just a shot in the dark.

As for your training, there really is no reason to increase your reps really high, that will just stimulate muscle loss while your trying to lose fat. Keep your intensity and weight high in the 8-12 range. The goal is to maintain and gain muscle while you burn fat. Also depending on how many bodyparts you're working, idk if 30 minutes is quite enough of a strength training workout , especially considering you train only 4 days per week. What does your training split look like?

My personal belief is that 45 minutes of cardio is not needed, but i know some people swear by tons of cardio. I just believe that most fat loss is done through diet, and cardio serves as the finishing touch while also keeping your cardiovascular system healthy. If I were you, i would increase the length of my strength training workout and consider doing High Intensity Interval Training (HIIT) for 15-20 min after each workout. The idea behind it is it stimulates your body to burn more calories especially throughout the rest of the day. So basically you burn more calories, and spend less time in the gym. Theres a sticky on HIIT somewhere around here.

Lastly, I would say you're a bit young to start using aas. If i were you, i would at least go get a blood test to see where my total test/free test/ E2/ thyroid levels were at so you know your baselines. Also first cycle is always test only @ 400-600mg/week. Do not add Winstrol (winny), it will not help you lose weight. It will destroy you're joints. Only reason to run Winstrol (winny) is if your in contest prep for a bodybuilding show, and even then, all it does is dry you out so you don't hold water. And as soon as you stop.....all that water comes back.

Post a pic up so people can see what you're workin with my man....Honestly it can help us determine if you have more natty gains to make.

 

[Saint_]

There appears to be a few things you could certainly change with your diet but im not an expert on that so i would just say post your diet on the 3J forumn.

I will say, though, to lose weight, you need to know you're BMR, TDEE, and how many calories you're taking in each day, otherwise its just a shot in the dark.

As for your training, there really is no reason to increase your reps really high, that will just stimulate muscle loss while your trying to lose fat. Keep your intensity and weight high in the 8-12 range. The goal is to maintain and gain muscle while you burn fat. Also depending on how many bodyparts you're working, idk if 30 minutes is quite enough of a strength training workout , especially considering you train only 4 days per week. What does your training split look like?

My personal belief is that 45 minutes of cardio is not needed, but i know some people swear by tons of cardio. I just believe that most fat loss is done through diet, and cardio serves as the finishing touch while also keeping your cardiovascular system healthy. If I were you, i would increase the length of my strength training workout and consider doing High Intensity Interval Training (HIIT) for 15-20 min after each workout. The idea behind it is it stimulates your body to burn more calories especially throughout the rest of the day. So basically you burn more calories, and spend less time in the gym. Theres a sticky on HIIT somewhere around here.

Lastly, I would say you're a bit young to start using aas. If i were you, i would at least go get a blood test to see where my total test/free test/ E2/ thyroid levels were at so you know your baselines. Also first cycle is always test only @ 400-600mg/week. Do not add Winstrol (winny), it will not help you lose weight. It will destroy you're joints. Only reason to run Winstrol (winny) is if your in contest prep for a bodybuilding show, and even then, all it does is dry you out so you don't hold water. And as soon as you stop.....all that water comes back.

Post a pic up so people can see what you're workin with my man....Honestly it can help us determine if you have more natty gains to make.

Thanks for your comment, I usually train my body with the following plan:

Monday: Legs
Tuesday: Chest or Back (swich every 2 weeks)

Thursday:Chest or Back
Friday: shoulders

I usually train my biceps & triceps with 1 or 2 series of an exercise after i did chest or back ( biceps with back &triceps with chest)

I will also get a blood test & ill post the results as far as i'll get them.

If you have more suggestions or comments you're free to post them, thanks.