AndroH/AndroL

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    AndroH/AndroL


    Hello folks soo, i've been looking around and reading up and well many links were aiming towards Andro products so i'm considering giving it a shot, But before i do, i would appreciate if someone could perhaps help me out with a "diet plan / training plan" i have been working out for a while and its going well, but i wanna se better results and looking around this forum, showed me that the training i do is just "easy"
    So if anyone would like to help me out, i would love it, and i will be running a log of my results ofc

    My stats

    Weight : 109kg 240 lbs
    hig : 184
    Body struc --> wide shoulders and slimming in with a little fat on belly (Would load pictures but cant due to 50 post thingi)
    Fat procent : unknown atm

    My eating routine atm
    Breakfast---
    Oatmeal with milk og either water / or eggs with out yellow stuff / cornflaks with milk

    Lunch --> brownbread with ham on it, or pasta with some salat etc or a some chickenbreast abt 100grams

    Dinner --> is something totally different im an indian so i mean i have really no idea but when i do try to eat something more "me" id eat tuna/pasta or chicken.

    Training
    Monday .. Shoulders in general
    Tuesday Chest / tri
    Wednesday swimming/running
    Thursday back and Bi
    Friday Legs
    Sat&sun Swim/run

    So plz help me out cause i bet im doing tons of stuff wrong!

    Ps im planing on a AndroH/AndroL 4 week mashup so yeah hints on there would be helpfull aswell!

    peace out!

    Well
    I can't get more specific then this then

    Breakfast: Mix 50 grams of oatmeal, with 25 grams of protein,with milk. 3 egg whites (cooked or not) and 125 ml orange juice (the only other drink i drink throughout the day, is WATER)

    Lunch: 200 grams of either turkey or chicken breast, with a medium bowl of salad on the side.

    Dinner: 120 grams of tuna in oil, with a medium bowl of salad

    Before bed: 50 grams of low fat protein powder mixed with water.

    A steady eating of this and sometimes the dinner does go into indian style and i have no control of numbers there but if i eat this my daily
    I reach a good 2000 mount of cals

    Breakfast, i dont like to big breakfasts so i normally just eat the 3 eggwhites and drink a big class of lowfat milk and with a slice of brownbread.
    3 eggwhites is abt 15gram prot and 0.9-1g carb no fat with 60 cals, the milk is then, 130 cals, 5g fat 8g prot and 11grams of carb. The slice of bread 5grams of prot 20 carbs and 3.5g fat and 135 cals.

    In the lunch i reach a mount of 50g protiens and 25grams of fat, 400 cals and no carbs as i normally avoid the salat bit, and just drink 3-4 glasses of water.
    Dinner, Protein 23.8g; Carbohydrate 0.6g; Fat 10.8g, 300 cals and again avoiding the salat and 3-4 glasses of water

    Extra prot out the day. 100gram with a shake, in water has 5g fat and 6g carb and 300 cals
    And a little snack of a prot bar, with 30,7 g prot and 30 carbs and 7gram fat and 250 cals

    Total prot intake is then : 100+15+8+5+50+30,7= 208,7grams of prot
    Carbs; 1g+11g+20+0,6+6+30= 68,6 grams of carb
    Fat; 5+3,5+25+10,8+5+7= 56,3grams of fat
    Cals: 60+130+135+400+300+300+250= 1575 cals

    This is my daily intake, if i do eat oatmeal i do manage to reach 2000 cals
    Hope you can help
    Ps. Every morning on empyt stum, i take a 20-30 mins run average speed 12km/h aprox 200 cals

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    Can you be more specific about your diet? Specifically, amounts of carbs, fats, protein, and water consumption.
    M.Ed. Ex Phys
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    Well
    I can't get more specific then this then

    Breakfast: Mix 50 grams of oatmeal, with 25 grams of protein,with milk. 3 egg whites (cooked or not) and 125 ml orange juice (the only other drink i drink throughout the day, is WATER)

    Lunch: 200 grams of either turkey or chicken breast, with a medium bowl of salad on the side.

    Dinner: 120 grams of tuna in oil, with a medium bowl of salad

    Before bed: 50 grams of low fat protein powder mixed with water.

    A steady eating of this and sometimes the dinner does go into indian style and i have no control of numbers there but if i eat this my daily
    I reach a good 2000 mount of cals

    Breakfast, i dont like to big breakfasts so i normally just eat the 3 eggwhites and drink a big class of lowfat milk and with a slice of brownbread.
    3 eggwhites is abt 15gram prot and 0.9-1g carb no fat with 60 cals, the milk is then, 130 cals, 5g fat 8g prot and 11grams of carb. The slice of bread 5grams of prot 20 carbs and 3.5g fat and 135 cals.

    In the lunch i reach a mount of 50g protiens and 25grams of fat, 400 cals and no carbs as i normally avoid the salat bit, and just drink 3-4 glasses of water.
    Dinner, Protein 23.8g; Carbohydrate 0.6g; Fat 10.8g, 300 cals and again avoiding the salat and 3-4 glasses of water

    Extra prot out the day. 100gram with a shake, in water has 5g fat and 6g carb and 300 cals
    And a little snack of a prot bar, with 30,7 g prot and 30 carbs and 7gram fat and 250 cals

    Total prot intake is then : 100+15+8+5+50+30,7= 208,7grams of prot
    Carbs; 1g+11g+20+0,6+6+30= 68,6 grams of carb
    Fat; 5+3,5+25+10,8+5+7= 56,3grams of fat
    Cals: 60+130+135+400+300+300+250= 1575 cals

    This is my daily intake, if i do eat oatmeal i do manage to reach 2000 cals
    Hope you can help
    Ps. Every morning on empyt stum, i take a 20-30 mins run average speed 12km/h aprox 200 cals
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    That is very, very low in calories. You'll need to increase those by at least 300 kcals per day. I recommend that most of them come from fats as you're extremely low on those.
    M.Ed. Ex Phys
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    Well my target is to get "Slimmer/tighter" why i wanted to go with both AndroH and AndroL any suggestion on another dieting program perhaps? i do agree that it is low, but i heard that is what ur aiming for if u wanna cut etc
    Im uploading a pic in my avatar i guess u can see what i look like there aprox
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    You want to reduce your calories, but not to the point where you're not even meeting your BMR.
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    I gotta ask BMR?

    + u got any suggestion on the training? with the intake of andro's?
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    Quote Originally Posted by Foolishman View Post
    I gotta ask BMR?

    + u got any suggestion on the training? with the intake of andro's?
    BMR=Basal Metabolic Rate

    BMR is the number of calories that the body needs for just day-to-day functioning. This does not include the number of calories it takes to digest food, exercise, or just walking to the car.

    Regarding training, you'll need at least a day or two off. Training everyday is a mistake and doesn't give the body adequate rest.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

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    Aite okay apperenly i need a good, 2.6k of it hmm yeah i see what u mean there

    Any specfic ideas of a good workout program?
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    IMO, use some recomp techniques, and up your food a bit by 200-300 calories like Rodja is saying. Recomping would involve nutrient timing (like carbless postworkouts) and intermittent fasting with stims (ECA, green tea+caffeine, etc.)
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    Aite okay fair enough, that shouldn't be that hard. But would you say that this would be good with a AH and AL supp on the side?
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    Quote Originally Posted by Foolishman View Post
    Aite okay fair enough, that shouldn't be that hard. But would you say that this would be good with a AH and AL supp on the side?
    Rephrase, I'm not quite keen on what you're saying here.
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