Hello new to site...need advice

rol87

New member
Hello everyone
I am new to the forums and I have just started weight lifting again. It has been a long time scene I last weight lifted. Any ways I was wondering if I could get some advice as for loosing some bf and gain more mass I am about 5'3" and weigh 157lbs. I eat 2 meals a day (I am a 3rd shift worker) something i would normally eat would be veggies, fruits, tuna, boiled chicken etc. I have started taking phosphagen hp, and syntha 6, for the past 3 weeks or so. and also sroid for the past 2 weeks. I have noticed that I have been going up on my weights and my stomach has shrank some what. I usually try to work out 5 times a week for about 30 to 45 mins. after i wake up (3pm) I would appreciate it if I could get some advice. Is there something i should do different? If any questions ask me

this is a pic of what i look like right now I will try to get better pics.:thanks:
 

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Why you only eating 2 meals a day?Im not sure exactly how it works but because you are not enough your body hangs on to the fat stores it already has , and your metabolism slows down .Eating small regular meals can increase metabolism 5 or 6 would be ideal.i suggest also you perform cardio at the end of each weight session for 30 -45 min. and follow this with a carb/protein shake .Slow release carbs could be a better option for you.Putting on muscle and loosing fat at the same time is very difficult and as you have quite a bit of fat to loose maybe this is the way forward in the first instance .Increase your protein intake and concentrate on cardio primarily and light weights second. You see the problem you are going to have is if you increase muscle mass without loosing bodyfat, you are going to look fatter .Maybe tighten up first .Thats my take on it anyway
 
First off you are not ready for s-roid at all !!!

You need to be eating every 3 hours and meals should consist of a clean protein,{grilled chick,protein powder, lean bround beef} a clean carb{oatmel,100%wholewheat bread, sweet potato} and green veggies{Brocolli,Green Beans etc}

You could also add some omega 3-6-9 pills as well into 3 of those meals that way your getting some EFAs in there as well.

S-roid is a very serious anabolic compound and you can **** yourself up real good with it if you don't know what your doing...So stop the useage now until your better equipped with knowledge.
 
alright thanks for the advice on stopping sroid i will stop taking it. so should i focus more on loosing bf first? if so what vitamins or herbs should i take. m16 suggested omega 3-6-9. So should i continue the protean and phosphagen hp? so I should be eating more times then? as for the sroid question of "Why?" I just thought i could gain strength.
 
rol87 said:
alright thanks for the advice on stopping sroid i will stop taking it. so should i focus more on loosing bf first?Yes if so what vitamins or herbs should i take. m16 suggested omega 3-6-9.that's fine, it will add healthy fats to your diet So should i continue the protean and phosphagen hp?Protein yes, i don't know wtf the other thing is, i'll look into it though so I should be eating more times then?eating smaller meals throughout the day is better for you than 2 times a day, reason being if your body is always burning food and using it as fuel it will store less for fat. if you eat 2 times a day your body thinks maybe its going to starve due to the inconsistanty of food intake, make sense, i can expand if not as for the sroid question of "Why?" I just thought i could gain strength.you will but 1st things 1st, when your taking a ph/ps you need to eat a lot to do so (for the most part) if fat loss is your 1st goal then lets stick to that shall we?
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see above
 
alright sure will. I will stick with loosing fat. Whats one thing I should do to loose more fat? A friend of mine has the P90x. Do you guys recommend it? it looks like its something that will get you into shape.
 
rol87 said:
alright sure will. I will stick with loosing fat. Whats one thing I should do to loose more fat? A friend of mine has the P90x. Do you guys recommend it? it looks like its something that will get you into shape.
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First, in addition to all the other guy's great advise on repairing your diet, get rid of the phosphagen hp. You have no need of creatine at this point. All it will make you do is retain water and look bloated. Cutting that out will be a quick way to see yourself lose about 3-5 pounds of water in the next few days, if you are typical.

P90X is an OK program for fat loss. It is really not that much more than other cardio system programs (Les Miles Body "x" or Crossfit, for example). From what I know the diet is kind of drastic, but I have not actually read it. My personal preference is to stick with what has worked for guys for decades on end -- "old fashioned" cardio and lift.

One thing to lose fat -- cut out processed or canned foods. Sugar and salt everywhere in them. Dump the no nutrition hollow calories in any form, even "low cal" foods.
 
rol87 said:
alright sure will. I will stick with loosing fat. Whats one thing I should do to loose more fat? A friend of mine has the P90x. Do you guys recommend it? it looks like its something that will get you into shape.
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i looked up that phosphagen hp, and there's a hell of a lot of sugar in there...and i says to take it 4 to 5 times a day....WRONG. do not do that. if you want to take it, fine. take it before and or after your w/o. i do not hold much stock in the advise that stopping creatine will make you lose 5 lbs. of weight in a couple of days (water weight or not) besides the "bloat" from creatine is depending on the user not creatine in general. for me creatine does not "bloat" me that much, not 5 lbs., when you started taking it did you gain or appear to gain weight? creatine is a good supp. its been used for decades now with good results, and gets a bad name because of this "bloat" idea, tha ti s usually blown out of proportion. i'm not saying that it does not happen for some, i'm sure it does, but its probably not going to free up 5 lbs. we really need to get you to eat 5 or 6 meals a day, is that a problem?
 
when i started creatine i didnt get no bloating feeling. and eating 5 meals just seems to much. i mean wouldnt i gain more weight by eating 5 meals? or does it depend on what i eat.
 
Dude take it from a guy that is in your same position. Eat more healther meals and your body fat will start to go down and your lifting will go up because of the better nutrition you are getting. And by more meals that does not mean you have to eat 5 dinner size meals just your breakfast, snack, lunch, snack, dinner, and if you need it snack. But eat healther but eat for your body cal needs. Someone one here can give you the link or formal for how to figure out how many cals. you need. Good Luck.
 
rol87 said:
when i started creatine i didnt get no bloating feeling. and eating 5 meals just seems to much. i mean wouldnt i gain more weight by eating 5 meals? or does it depend on what i eat.
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5 or 6 meals aday would be more like snacks and could comprise of small portions of complex carbs-pasta, sweet potatoes , chicken turkey breast or fish-tuna , haddock, cod, coley and vegetables or salad.

The idea is to maintain your sugar levels so there is no peaks and troughs and a constant supply of nutrients.
There is no magic pill that will loose fat , it would require very hard work from you and serious dedication and dont expect results over night -be patient
 
DarkDragon said:
That was supposed to read 1000 cal/day deficit.

I was at 2659 maintenance dropped to 1659 =approx 272 cal/meal @6 meals a day.

Get your BMR Invalid Link Removed

Then use the Harris Benedict Equation, which is as follows.


To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

1. If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
3. If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I use #3 and 4.

Hope that helps.
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Here is that link I was talking about you can also look at my run of Yohimbine and Caffine run. But just start off with your diet there is really not quick fix for losing fat. Aside from a clean diet. Also have a cheat meal every week, but don't go over board with it.
 
ok now i get it. man there is a lot to know on how to eat right. i am going to do some more cardio thats for sure. thanks everyone for the advice.
 
Here is a sample diet you could follow....Send me some reps...lol

Meal-1
1/2 cup oatmeal
2 scoops protein powder

Meal-2 2 pieces 100% wholewheat
6oz,Lean deli turkey meat

Meal-3
3/4 cup brown rice{Cooked}
6oz lean ground beef

Meal-4
2 scoops protein
2 Tbsp all natural PB

Meal-5
Same as #3

Meal-6
10 eggwhites
2 cups Broccoli
2 fish oil caps.
 
M16 said:
Here is a sample diet you could follow....Send me some reps...lol

Meal-1
1/2 cup oatmeal
2 scoops protein powder

Meal-2 2 pieces 100% wholewheat
6oz,Lean deli turkey meat

Meal-3
3/4 cup brown rice{Cooked}
6oz lean ground beef

Meal-4
2 scoops protein
2 Tbsp all natural PB

Meal-5
Same as #3

Meal-6
10 eggwhites
2 cups Broccoli
2 fish oil caps.
Click to expand...

I would suggest vegetables also with meals 2 and 3. Gives more balance imo
 
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