[crazycc]

Hello all ,I am 32yrs old ,5'8" 178lbs ,looking for some help to get started out the right direction,I have got my diet under control now and i think in the right direction,my Bf is higher than it should be i believe.I want to lose body fat and build muscle so it actually looks good ,be easy on me ,just lookin for some guidence ,is there a suppliment out there that would most help me do this ,how hard should i be lifting ,how much cardio ? thanks guys.

[Nabisco]

You would be best served answering a few questions first, that way the ladies and gents on this board can help you out.

How often do you train?

What kind of training (weights, cardio)?

If you are lifting weights, what kind of routine are you using?

You say your diet is in check, what is a typical days diet for you (the more honest you are, the better we'll be able to advise)?

What exactly are your goals (More specific than gain some muscle and lose some fat if you can)?

Are you taking any supplements currently?

These will be a good beginning and then I'd have a much better base to advise you from.

[DreamWeaver]

Lets put supp on the shelf for now, you are going to be able to vastly improve your body with good diet and exercise.

About diet, you need to find out your basal metabolic rate and then subtract a couple hundred calories. Balance your macro nutrients say... 40/40/20 Protein/Carbs/Fat, spread out in 6 smaller meals a day.

Excercise I would do about 3 hours a week with resistance training maybe a little less at first. Do a couple hours cardio a week to start spread out in 20-30 minutes sessions, keep it low intensity at first. You only really need to work a body part once a week depending in how hard you work it. Split your body into 3 days. I am pretty old school I like back and chest day one shoulders and arms day 2 and Legs day 3 with some heavy core work. I deviate from this for the sake of variety.

About supplementation, there comes a time when supplementatiion will definitely lend a hand but nothing is ever going to be close to as important as diet. Let me tell you about instant gratification and paying your dues up front. Take a look around, take any situation and this philosphy applies. Instant gratification you will get some fleeting benefit but you will always pay for it later. Paying your dues up front you do what you need to do now "bite the bullet" but are always rewarded in the end. This is the best way to look at training and life in general. Pay your dues and the world will turn. Convince yourself of what you can do without supps then intellegently add them at a later date. Your body will thank you for it and you'll look and feel fantastic.

[bolt10]

Originally Posted by DreamWeaver

Lets put supp on the shelf for now, you are going to be able to vastly improve your body with good diet and exercise.

About diet, you need to find out your basal metabolic rate and then subtract a couple hundred calories. Balance your macro nutrients say... 40/40/20 Protein/Carbs/Fat, spread out in 6 smaller meals a day.

Excercise I would do about 3 hours a week with resistance training maybe a little less at first. Do a couple hours cardio a week to start spread out in 20-30 minutes sessions, keep it low intensity at first. You only really need to work a body part once a week depending in how hard you work it. Split your body into 3 days. I am pretty old school I like back and chest day one shoulders and arms day 2 and Legs day 3 with some heavy core work. I deviate from this for the sake of variety.

About supplementation, there comes a time when supplementatiion will definitely lend a hand but nothing is ever going to be close to as important as diet. Let me tell you about instant gratification and paying your dues up front. Take a look around, take any situation and this philosphy applies. Instant gratification you will get some fleeting benefit but you will always pay for it later. Paying your dues up front you do what you need to do now "bite the bullet" but are always rewarded in the end. This is the best way to look at training and life in general. Pay your dues and the world will turn. Convince yourself of what you can do without supps then intellegently add them at a later date. Your body will thank you for it and you'll look and feel fantastic.

x2 i agree

[Rugger]

Hey bud, there is a user on here with a great write up for beginners. His screen name is TexasLifter89 You can find his profile and then select view created threads and you should find it in there somewhere. If you can't find it I'll post it up later for you.

[crazycc]

ok ,thanks for the help ,first i will say that I have cut out all the pop and candy bars ,I have started eating oatmeal for breakfeast with maybe an apple or grapes ,drinkn a protein shake at 10am or so ,then for lunch im doin chicken with brown rice or tuna and veggies ,protien shake at around 3pm then work out for 1 hour each day followed by a gentle 4mile jog/run ,then supper being something baked with veggies .I have started takeing 11oxo 6 pills a day just this week ,can you help from that ?

[crazycc]

my goals are to be able to take off my shirt and be cut down and actually look good ,I feel good when lifting and running although my belly area need vast and great improvement .I want that defined look .

[DreamWeaver]

Originally Posted by Rugger

Hey bud, there is a user on here with a great write up for beginners. His screen name is TexasLifter89 You can find his profile and then select view created threads and you should find it in there somewhere. If you can't find it I'll post it up later for you.

yah they should make that a sticky...

[Big BAMA]

Originally Posted by Rugger

Hey bud, there is a user on here with a great write up for beginners. His screen name is TexasLifter89 You can find his profile and then select view created threads and you should find it in there somewhere. If you can't find it I'll post it up later for you.

Texas did do an awesome job on that write up. If you PM him I am sure he will send you the link.

[Rugger]

The Master Thread: Cutting

and a condensed

Beginner Write-UP. Check here before asking questions

[Nabisco]

Originally Posted by crazycc

ok ,thanks for the help ,first i will say that I have cut out all the pop and candy bars ,I have started eating oatmeal for breakfeast with maybe an apple or grapes ,drinkn a protein shake at 10am or so ,then for lunch im doin chicken with brown rice or tuna and veggies ,protien shake at around 3pm then work out for 1 hour each day followed by a gentle 4mile jog/run ,then supper being something baked with veggies .I have started takeing 11oxo 6 pills a day just this week ,can you help from that ?

I'd agreed with the past few posts and try to find Texaslifter's beginner's thread.

However, in case you don't go searching here is what I'd suggest.

1) Add some form of protein to your breakfast. All you're currently eating is carbs. Make some eggs, or a turkey burger, or some kind of meat. Don't be afraid of fat either, you need a healthy amount of fat in your diet.

2) Protein Shakes are easy and convenient, but I personally don't like to use more than one whey shake a day. Toss in a small handful of dry raw almonds, or walnuts, or even peanuts for those healthy fats when you drink your shakes. Also, you want to make sure you are getting enough fruit and veggies in your diet, I'd definitely increase your intake of fruit and veggies.

3) During your weight lifting regiment DO NOT do light weight and high reps. This is a common mistake for those that are cutting. If you want to burn calories maintain heavier weights and just shorten your rest periods, or superset exercises.

4) A four mile jog right after your workout is going to force your body in a catabolic state. This means that unless you are genetically gifted it will be very difficult to gain or even just maintain muscle mass while attempting to cut your bodyfat. There is nothing wrong with running, but it might be worth investing in some BCAAs to drink during both your workout and your jog. (Search out Xtend or another brand of BCAAs)

5) Here is the most important thing. Just be fairly consistent with your meals and your training. If you eat the right food (which it looks like you are doing), train well, and get a good 7-8 solid hours of sleep you'll do fine. You don't need a plethora of supplements.

[Rugger]

Here ya go

First thing that every new cutter should know is that there are 5 essential parts to a good weight cutting plan. I will briefly go through each one and their components. I will add links to specifics so readers can learn more. Here are the five, and in my mind, they are also in the order of importance:

1)Determinations- At the beginning of a new nutritional plan, just like a the beginning of a new training program, certain criteria and goals need to be established. If these things are not sought, your actions will likely be in vein or at least not productive as they could be. You will need to determine the following before starting your cut:

•Body type

• Mesomorph, Ectomorph, Endomorph Find your type
• BMR, Body Fat, Caloric needs according to BMR and activity level
  You will need these things to be able to establish an accurate and productive nutritional plan.
  
• BMR Calculator
• Daily Caloric Needs Use your BMR with this. There are other methods out there, they vary but are usually similar.

•Goals

• Everyone needs goals, not only to create a measurable account of success but also for motivation
• If you’re dieting correctly you SHOULD NOT be losing more than 1.5-2 pounds per week. Set your goals in accordance with this. If you are losing more than this, there is a decent chance you are losing muscle. Your mileage may vary, of course.

2)The Diets- There is a seemingly infinite amount of diets out there; everywhere you look you will see a diet being advertised. Many of us are accustomed to hearing phrases like Atkins, Southbeach, Low-carb and Anabolic diet. Don’t be fooled, each of these diets and most others out there have their place, but if you’re a part of Anabolic Minds you probably have different goals then the majority population. Always pick a diet according to goals, NOT what is in or hip at the moment.
•Basics:

• When trying to cut, begin with determining how many calories you should be taking in by subtracting 500 from your daily caloric needs (needs that take activity level into account). After some time, you can adjust this number (500) according to your results. Again your mileage may vary.
• If you do not eat enough calories, you WILL LOSE MUSCLE and you will gain all of your fat back much easier than if you took the slow road. Slow and steady wins the race, right?
• Use Excel or another program to track your calories. I prefer excel.
• Whichever diet you decide on, you should try to consume ATLEAST four meals a day. Six or more meals a day is optimal.
• Do your best to distribute the big 3 as evenly as possible throughout these meals (protein, carbs, fats).
• Use exact measurements. There is no way you’ll be able to account for your intake if you do not use precise measurements. You do not need to have a food scale, but it is helpful. Measuring cups/spoons are very important.
• Cheating is cheating and comes with the same result as always. You cheat often enough and you will fail.
• Dieting to cut is not easy and usually isn’t fun. While there are certain things you can do to help yourself along mentally, it’s going to be tough regardless unless you’re a meth head.

•“Good/Clean” foods
•Chicken, turkey, beef, pork, fish, pretty much all meat
•Whole gain foods
•Sweet potatoes
•Almost all veggies
•WATER!
•Nuts, natural peanut butter
•Salsa
•Eggs, milk, cheese, yogurt
•Most fruits

•Types:
Standard: This diet is considered the standard, well balanced diet utilized by most lifters. It consists of calories 40% protein, 40% carbohydrate and 20% fats. You will determine your calories from the info in section 1. It’s important to have a well balanced diet with as few processed and fake foods as possible. Don’t skimp on those vegetables.

• These diets can be tailored to fit anyone’s preferences.
• Most other diets aside from the following 2 diets fall into this category.

The Anabolic Diet/CKD: This diet utilizes ketosis and the depletion of glycogen. It is a favorite of those cutting and has also been known to help those trying to bulk. This is my personal favorite as the food choice is great.

• This diet features a plan that focuses on a carb intake as close to 0 as possible for generally 5-6 days in a row followed by a massive “carb up” which allows muscle to refill on glycogen.
• I’m going to recommend this diet only to those who have a small to moderate amount of fat to lose. Additionally, if you aren’t mentally strong this one may be tough. Carb cravings suck.
• Anabolic Diet

TKD: This diet is similar to the CKD in that it utilizes ketosis and low carb intake to force the body to use fat for fuel instead of carbs. It differs, however in that it allows for more carb intake in and around workouts to allow for maximum performance. A little less difficult in my opinion, but still a difficult diet. Results may be slower than on CKD, but that is debated.

• TKD
• In my mind these are the two most user friendly “bodybuilding” cut diets in terms of results and sustaining muscle. There are others out there, but they are less common. Stick with these and you’ll be set.

3) Training on a cut:

• Cardio is NOT mandatory. If you are utilizing your diet properly, you will not need to change ANYTHING outside of your diet to achieve some level of results.
• Training on a cut diet is for the most part similar to training on a bulk diet. While there are differences in reps/sets and weight according to specific diets and personal preference, many are able to maintain their same workout plan and achieve results. That being said, there are things you can do to improve and speed up your results.
• There are varying opinions on this subject, use your personal preference and experience to judge how you should be lifting.
• Many chose to increase reps to 12-15 or more while on cut diet.
• Extra cardio and or high intensity interval training can be used to increase results by burning more calories and hence increasing caloric deficit. Keep in mind though that too much of a deficit cause catabolism or in other words, losing the wrong kind of weight.

4) Supplementation:

• Don’t read this and get all hot in the pants. Supplements are not needed to cut fat and for the most part, you will be wasting your money. Even if you chose to use the few supplements out there that do help, you will achieve NOTHING if the other steps in this process are not up to par.
  
• There are several types of supplements that aid in fat loss. There are stimulants, appetite suppressants and supplements that actually act on fat. There are also supplements that help to lean someone out as a byproduct of their actual function.

Popular Products/Combos

• DCP/ Leviathan Reloaded
• Ephedrine/Caffeine/Aspirin
• Venom Hyperdrive
• Hot-Rox
• Transdermals- napalm, atomic meltdown etc.
• CLA
• Green Tea or Green Tea Caps
• Recreate
• Anabolic Pump
• Lean Extreme
• Shred Matrix
• Yohimbe hcl
• RPM
• Adrenalean

• Supplements are the LAST piece of the puzzle. LAST LAST LAST.

5) Persistence and Determination:
No one is going to lose the weight for you. No one is going to stick your diets out for you. No one is going to make you sweat in the gym but you. You live and die alone on this. For some people a support system, such as a dieting buddy, can help you along, but do not depend on anyone or anything (read:supplements) when striving for your goals. If you don’t stick to your well thought out, informed and strict plan, you WILL fail and remain the grotesque blob that you let yourself become after your ‘college’ or ‘high school football’ days that we hear about so often. Do not take shortcuts, there are none! If you fail, it’s your fault.


DISCLAIMER: This is not very in depth, there is a lot more to learn beyond these basics. I myself am just scratching the surface as far as my personal knowledge. Others will chime in with other pertinent information. I have probably posted some incorrect or challenged ideas in this thread. Feel free to correct me. Let’s stop with the senseless “OMG I’m FAT, HELP” threads. FYI: There are probably typos in here; I don't care.


Good Luck