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Weight loss/PH/Diet questions

khaled2007

New member
Some background

6'1 Male, 255 pounds Ex defensive end/tight end in college. Just graduated and trying to cut down. Im doing a very nice EPI/Pstanz cycle. trying to gain muscle while also cutting down and watching diet. I never do cardio so trying to get body in mood for it. I have a very big lower body, 34 inch waist but each thigh measures about 32 inches. I do squat a lot but my butt and thighs need to get toned and trying to lose fat from there since thats where i have the most. At the same time trying to get my upper body caught up with my lower body

My died right now is averaging 350grams of protein a day 150-220 carbs and less than 30 fats a day. Trying to eat very lean while not killing muscle. Im a night owl so i work out at night. I work out a 4 day split i take no breaks always been like that on my cycle. Trying to incorporate at least 20 min of swimming,staimaster, jump rope, or rowing each work out to help cutting proccess.

SO heres my questions.

1) Does the diet look ok or should i up anything?
2) Any advice on cardio? Should i do more? I dont want to lose muscle if i say 250 and just lose BF thats FINe. Main goal is to lose BF%.
3) Any advice on targeting legs, glutes, and thighs?
4)any suggestions im open to anything any feedback would be amazing =]?

THank you all hope you have a good night.
 
32 inch thighs. Man if you wore corduroys you would melt what's left of the polar ice caps, jk.

What's your squat pr with wheels like that?
 
im telling you man its a weird problem.. Always had a huge lower body since birth. The bigger i got the bigger it got lol.. I can rep 535 10 times. Stopped squatting for a bit cus of torn meniscus. And just started rehabbing it. and now im back to like 450 on squat 10 times. Not sure i want to go higher. Just gonna do reps. Funny thing is my waist is like 34 inches yet thighs are 30-32 thats measuring at the thickest point though since if i measured 2 inches above the knee it would be smaller of course =].
 
khaled2007 said:
Some background
1) Does the diet look ok or should i up anything?
2) Any advice on cardio? Should i do more? I dont want to lose muscle if i say 250 and just lose BF thats FINe. Main goal is to lose BF%.
3) Any advice on targeting legs, glutes, and thighs?
4)any suggestions im open to anything any feedback would be amazing =]?
THank you all hope you have a good night.
Click to expand...

Diet looks ok, but i feel you'll probably feel week with such little fat intake.
If you don't want to lose muscle, either lose FAT, or gain MUSCLE. Don't aim for both unless your on anabolics, even so its difficult.
If your trying to lose bf, i'm not sure about your body composition(meso/endo ect/ lower/upperdominant) but 20 minutes of cardio post workout at low intensity, and 45min-1h on off days is fair enough.
As for legs, just train them, if you want your upper body to catch up, don't neglect legs, just train.

Do you know your maintenance of calories? I would eat around 300-500 below, along with 20min of cardio post workout +diet +supps/ph's, you should be set on loosing a fair amount as time goes on.
Just find your maintenance of calories and make your own deficit.
 
The problem with cardio on cycle is it can mess with your blood pressure which is a bad thing. You should consume more healthy fat in your diet and lower carbs slightly while maintaining high fiber intake which can help keep your cholesterol at healthy lvls and also make your bowel movements more pleasant, do not up your fiber by alot quickly, if you do so you will over load your system and live on the toilet.

What is your training split?
 
khaled2007 said:
Some background

6'1 Male, 255 pounds Ex defensive end/tight end in college. Just graduated and trying to cut down. Im doing a very nice EPI/Pstanz cycle. trying to gain muscle while also cutting down and watching diet. I never do cardio so trying to get body in mood for it. I have a very big lower body, 34 inch waist but each thigh measures about 32 inches. I do squat a lot but my butt and thighs need to get toned and trying to lose fat from there since thats where i have the most. At the same time trying to get my upper body caught up with my lower body

My died right now is averaging 350grams of protein a day 150-220 carbs and less than 30 fats a day. Trying to eat very lean while not killing muscle. Im a night owl so i work out at night. I work out a 4 day split i take no breaks always been like that on my cycle. Trying to incorporate at least 20 min of swimming,staimaster, jump rope, or rowing each work out to help cutting proccess.

SO heres my questions.

1) Does the diet look ok or should i up anything? --- Calories appear low for your stats, I would increase carbs if you are active in your day job, or up fats if you are sedentary.

2) Any advice on cardio? Should i do more? I dont want to lose muscle if i say 250 and just lose BF thats FINe. Main goal is to lose BF%. --I would do some type of cardio everyday if you truly want to maximize BF loss.

3) Any advice on targeting legs, glutes, and thighs? --Yes jump on the "stepmill or stairclimber" and get to know that machine as your glutes and legs will tone up big time.

4)any suggestions im open to anything any feedback would be amazing =]? --How long are you running this oral cycle anyways? Cutting is a 8-16 week process.

THank you all hope you have a good night.
Click to expand...


1) Does the diet look ok or should i up anything? --- Calories appear low for your stats, I would increase carbs if you are active in your day job, or up fats if you are sedentary.

2) Any advice on cardio? Should i do more? I dont want to lose muscle if i say 250 and just lose BF thats FINe. Main goal is to lose BF%. --I would do some type of cardio everyday if you truly want to maximize BF loss.

3) Any advice on targeting legs, glutes, and thighs? --Yes jump on the "stepmill or stairclimber" and get to know that machine as your glutes and legs will tone up big time.

4)any suggestions im open to anything any feedback would be amazing =]? --How long are you running this oral cycle anyways? Cutting is a 8-16 week process.

-Matt
 
uniifirex said:
Diet looks ok, but i feel you'll probably feel week with such little fat intake.
If you don't want to lose muscle, either lose FAT, or gain MUSCLE. Don't aim for both unless your on anabolics, even so its difficult.
If your trying to lose bf, i'm not sure about your body composition(meso/endo ect/ lower/upperdominant) but 20 minutes of cardio post workout at low intensity, and 45min-1h on off days is fair enough.
As for legs, just train them, if you want your upper body to catch up, don't neglect legs, just train.

Do you know your maintenance of calories? I would eat around 300-500 below, along with 20min of cardio post workout +diet +supps/ph's, you should be set on loosing a fair amount as time goes on.
Just find your maintenance of calories and make your own deficit.
Click to expand...

Yea Ill just try to maintain my muscle and lose the BF.
I had a feeling about the cardio =]
and yea i wont neglect legs i still work them out just not moving up on squat doing other things =]
When i enter in calorie calculators it says 6'1 255lbs and supposed to be 3300cals so i been trying to eat around 2700 cals a day.
 
Gerbil said:
The problem with cardio on cycle is it can mess with your blood pressure which is a bad thing. You should consume more healthy fat in your diet and lower carbs slightly while maintaining high fiber intake which can help keep your cholesterol at healthy lvls and also make your bowel movements more pleasant, do not up your fiber by alot quickly, if you do so you will over load your system and live on the toilet.

What is your training split?
Click to expand...

Yea ill do some research on upping my fats a bit and try to lower my carbs to around 170 at most and up fats to maybe 100 a day.
I train Chest/bis
Back/lats/traps
Tris/Shoulders
Legs
As far as forearms,abs, and calves i do them every 2 days for 15-20 min after workout.

Probably going to add a 5th cardio day now and do 30 min of cardio on training days.

So I should try to get healthy fat, lower my carbs a bit and keep High fiber

Thank you
 
MattPorter said:
1) Does the diet look ok or should i up anything? --- Calories appear low for your stats, I would increase carbs if you are active in your day job, or up fats if you are sedentary.

2) Any advice on cardio? Should i do more? I dont want to lose muscle if i say 250 and just lose BF thats FINe. Main goal is to lose BF%. --I would do some type of cardio everyday if you truly want to maximize BF loss.

3) Any advice on targeting legs, glutes, and thighs? --Yes jump on the "stepmill or stairclimber" and get to know that machine as your glutes and legs will tone up big time.

4)any suggestions im open to anything any feedback would be amazing =]? --How long are you running this oral cycle anyways? Cutting is a 8-16 week process.

-Matt
Click to expand...

doing 8weeks of orals.
Thanks so much for the help truly appreciated!
The stairmaster is my friend <3
i think im more sedentary working on the computer all day
Im going to try to keep my 350+protein aday and lower carbs to about 150 with fats coming up to 100

Again thanks =]
 
Don't rely on a calculator to find your maintenence, it says mine is 2400, but its around 2.9k
 
Only you can tell, find where you are in not loosing or gaining...are you and endo/meso, im guessing so?
 
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