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T1DMMA2BB

T1DMMA2BB

Vet
Joined
Apr 8, 2013
Messages
323
So I got my body wave done today (BF test done in water). My starting point is 24.11% body fat (Yup Im a fatty right now!). My coming cycle is going to be sust one shot a week and var 40mg a day. I have some adex coming as well to help with the water weight. Ill be lifting 5 days a week and doing cardio 7 days a week. Thoughts? Let me know guys. I need to get lean. Diet is already pretty clean, just going to make some minor modifications to help put on some size and lean out more.

Oh sorry here are the specs
237.8 lbs
Lean body mass: 75.89%
Goal body fat: 10% or less
Ideal mass would be 200.5 lbs for 10% (Says the Body wave people)
180 .47 lean body mass
Height: 5'9.25
 
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backspace said:
my guess is 1cc of test @ 250 mgs correct? also how long are you running for?
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Nope, Ill be taking sust one shot a week for a bit to see how I like it. And Ill be running it for a while. I have ordered enough for a 10 or 20 week cycle depending on my shots per wk. And Var.
 
Diet is where it's at bro. Approx 55% protein, approx 30% carbs and less than 15% of calories from fats. Of course you will need to restrict calories somewhat. Get the diet right on and you can cut or even eliminate cardio.
 
liftsiron said:
Diet is where it's at bro. Approx 55% protein, approx 30% carbs and less than 15% of calories from fats. Of course you will need to restrict calories somewhat. Get the diet right on and you can cut or even eliminate cardio.
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I plan on locking in the diet for sure. Its says on this body analysis that to gain a pound or two a week I need to be between 4304 - 4804 clean calories taken in. I don't know what reasonable gains I can expect eating like that but right now I am working to get lean. I also didnt know you could essentially cut out cardio by dialing in diet. More gas to the fire!
 
T1DMMA2BB said:
I plan on locking in the diet for sure. Its says on this body analysis that to gain a pound or two a week I need to be between 4304 - 4804 clean calories taken in. I don't know what reasonable gains I can expect eating like that but right now I am working to get lean. I also didnt know you could essentially cut out cardio by dialing in diet. More gas to the fire!
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No analysis can tell you exactly the amount of cals you need since it can't read your metabolism. Maybe it's ballpark at best. As LI mentioned, get the diet dialed in. Doing that, you don't need 7 days of cardio that's overkill and indeed the body can use a full days rest weekly. However, I wouldn't cut it out completely - drop back to 4-5 days per week and gauge from there how the progress is. Another thing - don't make your goal to gain AND cut simultaneously. For most, it's not probable to gain much muscle while losing alot of fat at the same time. But the good thing is as you are getting leaner, you will LOOK bigger for sure. Can't flex fat, and a hard 18" arm will beat a fat 20" arm every day of the week. Good luck on your quest. :)
 
Dawgpound_Hank said:
No analysis can tell you exactly the amount of cals you need since it can't read your metabolism. Maybe it's ballpark at best. As LI mentioned, get the diet dialed in. Doing that, you don't need 7 days of cardio that's overkill and indeed the body can use a full days rest weekly. However, I wouldn't cut it out completely - drop back to 4-5 days per week and gauge from there how the progress is. Another thing - don't make your goal to gain AND cut simultaneously. For most, it's not probable to gain much muscle while losing alot of fat at the same time. But the good thing is as you are getting leaner, you will LOOK bigger for sure. Can't flex fat, and a hard 18" arm will beat a fat 20" arm every day of the week. Good luck on your quest. :)
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Thanks Dawgpound, Im sure I have some work ahead of me. Ill try cutting back cardio to 4-5 days a week. Ill still be lifting for sure. Amen on the can't flew fat haha. Is there any way I can find out what my metabolism is? I have a polar 5 watch that I can use to track (approx) how many calories I burn during a work out but is there a way to figure out my metabolism? That would be good and help quite a bit for sure. I'm starting the diet tonight with 2 cups of broccoli, 12oz of turkey meat grilled and a protein shake. Maybe a little cottage cheese right before bed but not much.
 
T1DMMA2BB said:
Thanks Dawgpound, Im sure I have some work ahead of me. Ill try cutting back cardio to 4-5 days a week. Ill still be lifting for sure. Amen on the can't flew fat haha. Is there any way I can find out what my metabolism is? I have a polar 5 watch that I can use to track (approx) how many calories I burn during a work out but is there a way to figure out my metabolism? That would be good and help quite a bit for sure. I'm starting the diet tonight with 2 cups of broccoli, 12oz of turkey meat grilled and a protein shake. Maybe a little cottage cheese right before bed but not much.
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What you need to do is know/find-out where your calorie maintenence mode is - that's the amount of cals you eat without gaining or losing, but just to maintain current bdwt. Once you know that, it's easy. To lose, go into calorie deficit mode - to gain, go into calorie surplus mode. Don't be hasty and make dramatic changes from jump or more than likely you won't stick with it, or you will cheat alot. Go into it gradually, like cut back, for example, 300cals per day, wait, monitor progress. If losing, then good to go, If not, cut back a little more. Wait. Monitor progress. Etc etc. Be sure to give whatever change you make enuff time to be able to truly see any effect.
 
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Dawgpound_Hank said:
What you need to do is know/find-out where your calorie maintenence mode is - that's the amount of cals you eat without gaining or losing, but just to maintain current bdwt. Once you know that, it's easy. To lose, go into calorie deficit mode - to gain, go into calorie surplus mode. Don't be hasty and make dramatic changes from jump or more than likely you won't stick with it, or you will cheat alot. Go into it gradually, like cut back, for example, 300cals per day, wait, monitor progress. If losing, then good to go, If not, cut back a little more. Wait. Monitor progress. Etc etc. Be sure to give whatever change you make enuff time to be able to truly see any effect.
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Hank what do you find? I find the maintenance is a place to stay very close to. I can put on a lot of mass staying close to this like 500 cals for 4 or 5 weeks but always watching the water retention as an indicator of insulin control. Drop carbs for a few days to get rid of the water when insulin spikes to high so metabolism stays in the right direction. Then to cut dip down to looking flat for 4-5 days at a time and then refeed enough to fill in a gain. Then the deplete cycle starts again. Some guys manipulate with fat some with carbs. Carbs do it for me.
 
Dawgpound_Hank said:
What you need to do is know/find-out where your calorie maintenence mode is - that's the amount of cals you eat without gaining or losing, but just to maintain current bdwt. Once you know that, it's easy. To lose, go into calorie deficit mode - to gain, go into calorie surplus mode. Don't be hasty and make dramatic changes from jump or more than likely you won't stick with it, or you will cheat alot. Go into it gradually, like cut back, for example, 300cals per day, wait, monitor progress. If losing, then good to go, If not, cut back a little more. Wait. Monitor progress. Etc etc. Be sure to give whatever change you make enuff time to be able to truly see any effect.
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How would I find out what my maintenance mode is? I wont do anything drastic right now thats for sure. I learned that the hard way from MMA so Ill watch my results as I modify my diet.
 
T1DMMA2BB said:
How would I find out what my maintenance mode is? I wont do anything drastic right now thats for sure. I learned that the hard way from MMA so Ill watch my results as I modify my diet.
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Just log what you've been eating to stay at your current bdwt then add up the cals from that. So if your 238@24%bf and been eating 4000 cals to stay at that weight, then your maintenance cals for is 4kcals. Maintenance cals is dynamic bro - of course if you are 260 it will be higher, if 210 it will be less. So you have to adjust gradually to fit your current bdwt. It will also fluctuate depending on your bf%/composition, since even at rest muscle burns cals and fat doesn't. So for example if you was 238 right now @ 10%bf, your maintenance cals would be more than 238 @ 24%.

Of course other variables come into play also like age - metab generally slows with age. Also activity level, drugs, etc. I do believe one can counter the age/metab slowing factor by carrying more muscle. I am 50, weigh 235-240 around 8-10%bf, and I never have to watch what I eat. I still burn cals like when I was in my 20's. While I eat relatively clean, there's probably 2-3x per week I take my son to the mall and we eat Big Macs, pizza, fries, etc. It never shows in the mirror haha. I never count cals or macros. I just know the ballpark - I've been in this game for 35 years so I know my body very well. However that's not to say you shouldn't do so. If you are a true endo and have a hard time in general getting/staying lean, then always counting cals might be the way to go to make sure you got it nailed. You certainly need to count them initially to get the ball rolling so you know your ballpark so you can adjust from there. Buying a scale to weigh your food makes it easier to keep exact tabs. Good luck. :)
 
Glycomann said:
Hank what do you find? I find the maintenance is a place to stay very close to. I can put on a lot of mass staying close to this like 500 cals for 4 or 5 weeks but always watching the water retention as an indicator of insulin control. Drop carbs for a few days to get rid of the water when insulin spikes to high so metabolism stays in the right direction. Then to cut dip down to looking flat for 4-5 days at a time and then refeed enough to fill in a gain. Then the deplete cycle starts again. Some guys manipulate with fat some with carbs. Carbs do it for me.
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Honestly bro I never had to mess with depleting, refeeding, macro manipulation. I've been fortunate I guess that it has always been easy for me to gain or lose. But to be honest, other than a couple times when I ran a big cycle and bulked, for many years I've been "culking" haha! I don't buy into the widespread thought that one MUST be either bulking or cutting. I am living proof that one can gradually add muscle year after year via maintenance mode and slightly adding cals as more muscle is built. No big ups and big downs, just steady - works for me.

Just to add, I tried depleting/refeeding before and found I hated it fast bcoz of the toll it took on my energy levels in the gym. If I can't bust ass 100%, 100% of the time, it ain't worth even going to the gym. But hey it works for you, so go for it! :)
 
Dawgpound_Hank said:
Honestly bro I never had to mess with depleting, refeeding, macro manipulation. I've been fortunate I guess that it has always been easy for me to gain or lose. But to be honest, other than a couple times when I ran a big cycle and bulked, for many years I've been "culking" haha! I don't buy into the widespread thought that one MUST be either bulking or cutting. I am living proof that one can gradually add muscle year after year via maintenance mode and slightly adding cals as more muscle is built. No big ups and big downs, just steady - works for me.

Just to add, I tried depleting/refeeding before and found I hated it fast bcoz of the toll it took on my energy levels in the gym. If I can't bust ass 100%, 100% of the time, it ain't worth even going to the gym. But hey it works for you, so go for it! :)
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Odd, basically you are relating to me that you can get lean without depleting at all. I don't know how you can dig into body fat without depleting your glycogen first. I do it in short steps. Deplete, feed enough to fill it back, repeat.
 
Dawgpound_Hank said:
Just log what you've been eating to stay at your current bdwt then add up the cals from that. So if your 238@24%bf and been eating 4000 cals to stay at that weight, then your maintenance cals for is 4kcals. Maintenance cals is dynamic bro - of course if you are 260 it will be higher, if 210 it will be less. So you have to adjust gradually to fit your current bdwt. It will also fluctuate depending on your bf%/composition, since even at rest muscle burns cals and fat doesn't. So for example if you was 238 right now @ 10%bf, your maintenance cals would be more than 238 @ 24%.

Of course other variables come into play also like age - metab generally slows with age. Also activity level, drugs, etc. I do believe one can counter the age/metab slowing factor by carrying more muscle. I am 50, weigh 235-240 around 8-10%bf, and I never have to watch what I eat. I still burn cals like when I was in my 20's. While I eat relatively clean, there's probably 2-3x per week I take my son to the mall and we eat Big Macs, pizza, fries, etc. It never shows in the mirror haha. I never count cals or macros. I just know the ballpark - I've been in this game for 35 years so I know my body very well. However that's not to say you shouldn't do so. If you are a true endo and have a hard time in general getting/staying lean, then always counting cals might be the way to go to make sure you got it nailed. You certainly need to count them initially to get the ball rolling so you know your ballpark so you can adjust from there. Buying a scale to weigh your food makes it easier to keep exact tabs. Good luck. :)
Click to expand...

Just purchased a scale actually! Looking forward to finding out more about myself. I appreciate the help! Working on the finding out where my weight stays the same right now too. Thanks Dawgpound!
 
Glycomann said:
Odd, basically you are relating to me that you can get lean without depleting at all. I don't know how you can dig into body fat without depleting your glycogen first. I do it in short steps. Deplete, feed enough to fill it back, repeat.
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Was referring to carb-only depletion.lol Of course I would go into cal deficit mode slightly if I wanted to lose fat. That would come by cutting back on carbs AND fats. However, I would not deplete carbs to the point of looking flat just to refeed to look full again on a weekly basis. You like the boom micro-cycles per se, I like the longer, gradual route with subtle changes.
 
T1DMMA2BB said:
Just purchased a scale actually! Looking forward to finding out more about myself. I appreciate the help! Working on the finding out where my weight stays the same right now too. Thanks Dawgpound!
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Cool bro good luck! :)
 
Work hard, you will get leaner. I've got to cut some fat myself this spring.
 
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