Help please! Looking to drop flab.

Hey All,

Age: +30
Height:1.80m
Weight: 92kg
BF: Est 20-22%
Goal: Drop to a leaner 83/84kg (12%BF)
Timeframe: 10 weeks
Cycle history: 2 cycles per year over the last 4 years and about 12 poorly laid out and executed cycles more than a decade ago focused mainly on bulking, but, unfortunately, thanks to Bro'ology, done the incorrect way. Always DBol front load with Cyp and 3 cycles with EQ added. A couple of only Sust cycles. Never ran a PCT and, consequently, always struggled to recover or to retain gains made on cycle. Cycles were never less than 12 weeks and the highest dosage I ever ran was 350 mg/wk on my Test and the EQ was run at 400mg/wk. my goal was always tobulk so I ran the cycles like a guy in my gym told me how to. He also advised me to eat like e demon while on cycle seeing that I wanted to grow. Over the last decade I got from 63kg to where I am now, but I am not happy. From now on, and I know with the assistance of everyone here, I want to do it the correct and proper way.

I am finishing my current cycle, completing my Winny bridge afterwards and then PCT.

I only recently learned about diet and how important it is. Like I said in a previous post, I am no fundi, but now I know about the right nutrients at the right time. Following PCT I want to go natty for the 10 weeks with a correct diet and supplementing and following the SL5x5 program before cycling again.

I am busy working out a diet plan at around 1700 Cal per day with one cheat day per week. I am struggling with the ratios, but am thinking along the line of P : C : F at 50 : 30 : 20? I am buying an electronic kitchen scale next week (payday is only on Wed) to assist me in obtaining and maintaining the defecit. I think 10 weeks is enough to drop 8/9% flab?

I am still working on my cycle follwing the 10 week diet routine and another 4 weeks after that normalising my diet to a 2500 Cal maintenance diet. As soon as I have my defecit diet planned out I'll post it here. I'm going to try to post some pics as well.

Good Luck Bud, will assist were i can. No Alcohol to start

1700 calories is under your BMR for sure bro! BMR is the amount of energy would need if you lied in bed all day, not open your eyes, just the basic functions like breathing and having your heart pump blood. NEVER drop calories below this level. Go have a read of the dieting stickies then we will be able to help you.

Oupa wrote: Good Luck Bud, will assist were i can. No Alcohol to start

Ai Grandpah! Not even a draught on my cheat Saturday? :whistle:

Pyroclasm wrote: 1700 calories is under your BMR for sure bro! BMR is the amount of energy would need if you lied in bed all day, not open your eyes, just the basic functions like breathing and having your heart pump blood. NEVER drop calories below this level. Go have a read of the dieting stickies then we will be able to help you.

Koel. Hier gaat ons ... Hoop ek werk alles reg uit. :woohoo:

Current weight = 92kg
Est %BF - 21%
BMR = 1950 cal
Maintenance = 2990 cal at my current weight
Deficit = 590 (20%)
Cal to lose weight = 2400
Reg so ver? Sooooo, I should calculate my diet at approx 2400 Cal per day split over 6 meals. Is it okay to use supplementation to fill my calorie requirements i.e protein shakes instead of eating pre and post w/o?

100% broer. Ek sal se begin op so 2300cals en kyk hoe gaan dit. As ´n riglyn gebruik 92kgx3=280g proteine per dag. So dit is vir jou reeds 280gx4=1120cals. Hoeveel keer per dag wil jy eet? 6 of 8?

6 keer sal beter wees met my werk ... Ek gaan verseker nie tyd he vir 8 etes nie. :dry:











A LOT of work to do ... But I'll get there.

All upside down.

fixed it

Essie whats your goal / ideal look ? Give us some idea.....

Pyroclasm wrote: 100% broer. Ek sal se begin op so 2300cals en kyk hoe gaan dit. As ´n riglyn gebruik 92kgx3=280g proteine per dag. So dit is vir jou reeds 280gx4=1120cals. Hoeveel keer per dag wil jy eet? 6 of 8?

So my proteiene wat op 92kg 280g per dag is, maak byna 50% uit van my ratios tussen proteiene tot koolhidrate tot vette ... Naais.

Ek is nou besig om my etes te probeer uitwerk ... Geen blerrie wonder meeste mense het tariewe om dieete vir ander uit te werk nie ... Dis d0nn3rs baie werk ...

CHAPEL wrote: All upside down.

Weird ... On my iPad it shows correctly ...

Oupa wrote: fixed it

Thanks Oups :whistle:

Oupa wrote: Essie whats your goal / ideal look ? Give us some idea.....

Well, I'd like to first drop down BF ... I estimate myself at about 21%, but I'm not sure if that's correct. If I can initially get down to around 12% Over the next 10 weeks and weigh around 83kg I'd be happy as that would be a solid base to bulk up again. I am looking for a picture, but Ideally slimmer waist (by quite a bit), better toned body all over, abbs and obliques starting to show nicely, better lats and biceps. :pinch: for now, at least, a middleweight boxer/fighter.

Something like Yoshihiro Akiyama:



Or this:


Just better arms.

No offense bro but with all those cycles and you've picked up next to no muscle... You need to forget the juice for a while more than 10 weeks your just wrecking yourself.
Get hold of Dj and start from scratch you can look like those pics without any juice or fat burners. just Discipline

Ian79 wrote: No offense bro but with all those cycles and you've picked up next to no muscle... You need to forget the juice for a while more than 10 weeks your just wrecking yourself.
Get hold of Dj and start from scratch you can look like those pics without any juice or fat burners. just Discipline

None taken, but I don't think you really got what I'm aiming towards plus, I wish you could have known me back when ... Compared to then I have actually picked up loads Bro the pictures I posted as my goal is what I am aiming towards natty for now, without any gear. Once I get there, then I'll normalise my diet and after 4 weeks on the normal diet I'll have bloods done. If all looks good I'll get back on the wagon. My goal after 2 years on the correct diet and gear with proper bridge and PCT is something along these lines:

Good on you man. Do yourself a favor and get hold of DJ you won't be disappointed.
Like you've realized all the jiuce in the world won't do shit unless you eat properly train properly and drop the Booze. its hard work and expect hours walking on a tred mill.

Good luck
You've come to the rite place

That goal is very achievable with discipline, nutrition, intense exercise and proper cycles over 24 months.

Klap hom boet !

Essie wrote:

Pyroclasm wrote: 100% broer. Ek sal se begin op so 2300cals en kyk hoe gaan dit. As ´n riglyn gebruik 92kgx3=280g proteine per dag. So dit is vir jou reeds 280gx4=1120cals. Hoeveel keer per dag wil jy eet? 6 of 8?

So my proteiene wat op 92kg 280g per dag is, maak byna 50% uit van my ratios tussen proteiene tot koolhidrate tot vette ... Naais.

Ek is nou besig om my etes te probeer uitwerk ... Geen blerrie wonder meeste mense het tariewe om dieete vir ander uit te werk nie ... Dis d0nn3rs baie werk ...

Is nogals ja. Ek dink die rede huko ons geld vra is dat mens moet regtig ´n magdom informasie he en ons het self BAIE tyd spandeer om so baie te weet. Die verskil tussen ´n goeie dieet en ´n BRIlJANTE dieet is massief! Ook as jy ´n goeie dieet couach het is dit sy plig om jou lyf te leer ken en heeltyd jou dieet te tweak sodat dit virjou spesiefieke lyf die beste werk. Om dit te kan doen moet jy regtig jou storie goed ken.

Meanwhile back at the ranch... & etes per dag beteken jy moet 280/6= 46g proteine per maaltyd. Jy moet elke maaltyd proteine eet behalwe voor gym.

Oukei, kom ons kyk:

6 meals per day at a ratio of 50:30:20 for Prot:Carb:Fat using 2300 Cal as my theoretical goal.
That leads to 383 Cal every meal ... 2300/6
At my ratio of 50:30:20 that means 191:115:77 to complete the 383

Every gram P = 4 Cal
Every gram C = 4 Cal
Every gram F = 9 Cal

Sooooo
191 Cal = 48g P (191/4)
115 Cal = 29g C (115/4)
77 Cal = 8.5g F (77/9)

So my ratios on 6 meals a day at 383 Cal on 50P:30C:20F = 48g:29g:8.5g

BUUUUUT my pre w/o meal should have no P. Should it still make up the required 383 Cal, or could I have that meal at 191 Cal and just up the P in my other meals, which would up the Cal on all those meals, but still have me on 2300 Cal per day?

Um nee jou pre-workout trek mens eers af. ´n Briljante maaltyd is 1 1/2 koppies pasta of 60g Oats, 30g Rosyntjies en een eetlepel heuning. Dan vir jou post-workout shake kan jy 40g Whey Isolate neem. Jy moet ook onthou dat b.v ´n 200g steak so 40g Proteine het, maar ook ander vette en so an bevat wat ook kaloriee het. So werk jou dieet uit vir teoreties +-20% minder kaloriee. In jou geval werk jou dieet uit vir 2300*0,8= 1840cals.

Oukei, so daar is nog 'n verdere 20% tekort vir allerhande ander kaloriee in die kosse ... Het dit. So nou doen ek my sommetjies oor. :pinch:

Ian79 wrote: Good on you man. Do yourself a favor and get hold of DJ you won't be disappointed.
Like you've realized all the jiuce in the world won't do shit unless you eat properly train properly and drop the Booze. its hard work and expect hours walking on a tred mill.

Good luck
You've come to the rite place

Thanks ... Ja, the walking on a treadmill is something I'll have to pass on as I have built my own squat/bench rack at home and have 120kg plates all together with a barbell and a set of dumb bells plus a very old school type 20kg kettle bell ... I'll have to take brisk walking for 6km or so instead, or light jogging post wake up and fasted. :whistle:

Walking is perfect for cardio. Just add weights to a backpack every few days until you kak off to walk the distance. Adjust and customise your walking routine, and don’t just walk 6km because you can.