clr18287
New member
- Awards
- 0
I posted on BodyBuilding.com but haven't had much luck. I asked for some help after overtraining myself 6 months ago and basically depleting all of my testosterone and basically every ounce of energy I had. I followed the BFFM program with a strict 40-40-20 program but I was not eating enough to accompany the intensity and amount I was training... I was working out 6-7 days a week for 2 hours combining HIIT and heavy lifting EVERY DAY. I was taking in about 2250 calories a day and looking to get bigger. foolish.
First Photo ---- I was at my "best" 150 pounds 9.0 percent BF in August/September 2008. I had started working out around April 2008 at about 140 pounds 9.5% BF. It took me 5-6 months to gain 7 pounds and stay at that bodyfat level..at a cost however. Come August, my testosterone was 59ng/dl (244-840) and a Free Testosterone of .9 (9.3-20). I looked good in my mind.. but I was really skinny. On top of that I felt awful. I enjoyed my 6-pack though! My testosterone 7 months prior to that was 800... FYI. I don't have Free T #'s.
Being in such awful shape - sick, insomnia, irritable.., I took a break completely from the gym for 6 months and just started eating more and sleeping and trying to feel better to get my testosterone up. So far, it's up to 177ng/dl.
Photos after 6 month break (February) --- The point of this point is to get some advice on diet and training schedule so I can get to my original goal of 175 pounds at 9% BF. I really need all of your help to guide me or get me started. I am 150 pounds now at 12-13% BF. I was never a hardgainer, ever.. but now with my testosterone so low, it's hard to gain. I lost a **** load of muscle and gained some fat during this period of time and I need a plan to fix this. Thanks much.
First Photo ---- I was at my "best" 150 pounds 9.0 percent BF in August/September 2008. I had started working out around April 2008 at about 140 pounds 9.5% BF. It took me 5-6 months to gain 7 pounds and stay at that bodyfat level..at a cost however. Come August, my testosterone was 59ng/dl (244-840) and a Free Testosterone of .9 (9.3-20). I looked good in my mind.. but I was really skinny. On top of that I felt awful. I enjoyed my 6-pack though! My testosterone 7 months prior to that was 800... FYI. I don't have Free T #'s.
Being in such awful shape - sick, insomnia, irritable.., I took a break completely from the gym for 6 months and just started eating more and sleeping and trying to feel better to get my testosterone up. So far, it's up to 177ng/dl.
Photos after 6 month break (February) --- The point of this point is to get some advice on diet and training schedule so I can get to my original goal of 175 pounds at 9% BF. I really need all of your help to guide me or get me started. I am 150 pounds now at 12-13% BF. I was never a hardgainer, ever.. but now with my testosterone so low, it's hard to gain. I lost a **** load of muscle and gained some fat during this period of time and I need a plan to fix this. Thanks much.
Attachments
-
51.7 KB Views: 2,530
-
290.1 KB Views: 778
-
246.3 KB Views: 1,805
-
203.9 KB Views: 1,167
-
263.8 KB Views: 969
-
204.9 KB Views: 889
-
267.2 KB Views: 783