95 kilos = 209.439 lbs. 209.439x20%=41.8lbs of body fat
Did you read my response above? The only thing you pulled out of it was to dispute that you were 95 kilos. The point im making is that approximately 1/4 of your mass is comprised of body fat. That is unhealthy and shows you have no dedication or discipline when it comes to nutrition. Nutrition is 80% of bodybuilding. It is the primary reason you will gain muscle and lose bodyfat. Do you know why most of the guys at the gym taking aas dont look like bodybuilders? Sure they get big but after they come off they look exactly like everyone else. They dont get striated, vascular, and muscle seperation. This is because they are not dedicated to nutrition. This is the hardest part.
I didnt go on the internet asking people what i should do with my body. I found out for myself then asked what i couldnt find or didnt understand. Im not trying to tell you not to do it or make you look dumb. Im tryong to educate you so you do it the right way. The natural hormone balance is very delicate. You need to know how to manipulate your bodies hormones to get the desired effect. Aas are hormones derived from testosterone. Test converts to estrogen. Estrogen can raise prolactin. Estrogen and prolactin in males can cause you to grow female breasts and even in some cases lactate like a pregnant woman. If your hormonal levels are not in balance your dick will not get hard either. Have you ever been with a woman and you cant get hard? It is not a good feeling. Im trying to help you prevent that. Afterall whats the point of looking good if you cant **** the women you get from looking good
If you want to get ur nutrition in order you need to stop eating all processed foods. They are junk. If you dont cook it fresh dont eat it. Fresh lean meats like chicken breast, salmon, eggs, beef, tuna,etc. Good carb sources like rice, beans, quinoa. Lots of veggies. Lots of water. No alcohol, soda, etc. Have a structured daily meal plan. Im currently eating 5-6 meals a day.
You have a good base. I would say do a test only cycle. Research test only cycles, pct and ai. You can google these and it will take you to a lot of threads. Just remember on cycle its easy. If you want to keep the gains when you come off nutrition and working out are even more important. Dedication and self control are key. Also remember its a marathon not a sprint. In my experience the gains that come really fast go away just as fast. Slow and steady is the way to go. 5 lbs of gains after your first 2 cycles is a good cycle. The first 1-2 cycles you will gain 10-15 but after that you will not have the same results
Im trying to recomp to single digit bf. High protein low carb. Has worked for me so far
I disnt see most my progress til i got my nutrition in order. Youll see what im talking about. I dont want to make you think im 100% on this. Im not. Im round 80%. I enjoy some snacks here and there. At holidays i eat like a pig for the holiday meal but when its over im on point. Have a cheat meal once a week. Itll help you keep on point. Just remember you only cheat urself if you stray so the amt of progress you make is dependant on you
Protein builds muscle. Carbs provide your energy and strength. I follow carb cycling program. What i gave u is a generic cookie cutter plan. I follow it but alter it to my goals and needs. When on cycle i can get away with less carbs. Off cycle i need a lil more to have strength. Fat are changed as well off cycle because fats are important in natural test production. I always try to remain at about 1.5 grams of protein per lb of bodyweight tho
So youre 6 ft and 209lbs at 19% bf. So 40lbs is body fat. I would not reccomend aas til your nutrition is on point. Aas messes up your lipids and bp. If you are not doing cardio and/or eating healthy it will only make these worse. Tren is definately something you should not use. You are not ready. It is one of the most toxic aas and can really mess with your mind if your not ready. You also have to worry about estrogen and prolactin. Do more research. If you dont know what a basic cycle is and ai and pct then youre not ready for a test only cycle. Dont depend on internet people to tell you how to take care of ur body. Would u ask us what to do if ur having a heart attack? Aas can have life long implications. You could become impotent if you dont do things correctly. Find out for yourself what to do if things go sideways[/QUOTE]
