Introduction Any advice is appreciated

Hi guys

I've been a member on this forum for about a year and the amount of knowledge put down here is amazing and sometimes overwhelming

I would like to take my training serious now. I've been training weights since age 16 from 16 to 18 I trained mainly to help me excel in shot put and discus.

Been out for a while due to a back injury. Been gyming last 2 to 3 year pretty vigorously but really been struggling with will power and motivation with diet.

My stats currently are:
Age 26
Weight 119kg
Height 182cm
Body fat judging with the eye between 20 to 25%


I have approached a amateur competing body builder who took 6th in super heavys at the Olympia Africa at carnival city

He set me on this diet which I was using well for a few months. Am about to start on it again. It is as follows

MEAL 1:
200G STEAK
1 SLICE TOAST
1 CUP OATS

MEAL 2: 200G CHICKEN
1 CUP BROCCOLI
1 CUP WHITE RICE COOKED MEASURE

MEAL3: 200G CHICKEN
1 CUPS COOKED RICE

MEAL4: 200G CHICKEN
200G SWEET POTATO


POST W/O:
2x scoops WHEY

1 HR POST W/O :200G HAKE
200G SWEET POTATO
MEAL 6: 200G STEAK
LARGE SALAD

MEAL7: 1x scoop WHEY PROTEIN
50G WALNUTS

VITE 400IU 2X DAY
SLOW MAG 2 DAILY
CLA 300MG DAIL
OMEGA 3 ,3000MG DAILY


Any advice on diet will be very much appreciated.

Goal stats.
Weight: 130kg
Bf: 10 to 13 I'll be happy with

Do you want to bulk up?

Edit: oh only saw your goals now. To get your BF down you will have to drop some of the carbs

- The toast
- Swop white rice for brown
- Sweet potato once a day
- Try opt for eggs in the morning
- Personally I'd have less steak and more chicken

Your height is 182?

At 130kg with 10% you're going to be a monster :evil:

Have you gone through the diet stickies?
Work out your BMR and we can guide you from there... If you've been on the forum a while I'm sure you already counting calories?

Oh and welcome.

Hudlim031 wrote: Do you want to bulk up?

Step 1: reduce bodyfat

The trainers goal was to make me a monster says I have great potential to get huge. Thus far I have gymed clean a bit scared of the juice route for now. Max bench was so far 210 for 2 reps. And squat 250kg last week for one rep ass to the grass.

I am going for body assessment in 2 4 days time will pop it in here.

Thanks for the help all rice is brown/basmati. I've gone through stickys that's why I say it's overwhelming but also his diet and the stats from sticks are way different. I'll do sticky calculations tomorrow and pop it in here for more assistance and guidance. I feel I would like my body if I drop the fat and then and as much clean gains as possible. I don't want a competing body that looks too insanely hard. Also got a very busy job so don't think I'll have the motivation and drive to ever get on stage. Big ups to the guys that do it's amazing

Go here, far easier bud:
www.thecalculatorsite.com/health/bmr-calculator.php

So to clarify... You want to drop excess bodyfat right now, that's what the goal is with this diet?

Thanks will check it out. Ya I want to keep as much muscle as I can even gain a bit if possible while getting off as much fat as I can

Bmr is 2438cal.

Daily is 3779cal

If I follow the stickys then that can drop 250 to 500 for loss so 3529 or 3279

Add 250 to 500 for gain. 4029 or 4279.

This sounds like a hell of a lot.

It is a hell of a lot...

This method can exaggerate Calorie requirements for individuals carrying a bit of excess body fat...

Have your fat measured by a pro, or post a pic and let some of the veterans estimate it for you...

How active did you sat you are?

Off the top of my head, looking at those numbers I'd say anything from 2800 calories will do nicely, providing you are >25%

I train intense 1 h 30m to 2h30 minutes 5 to 6 times a week. Work is often slow with a lot of work for couple days in a row now and then I'd say 50% slow 50% extremely busy. Work with tools on petrol plant so said moderate. I can post a pic ya.

Post 3 pics for me and I will estimate for you:
All pics completely relaxed and arms hanging by your sides...
1) Front
2) Back
3) Side

Try and get your whole body in.

Found these still look the same. Hope this helps. I look more like 30%

Sorry using tap talk still learning how all works

Edit out your face. Your supposed to be "anonymous"

35%. You have plenty of muscle on your frame so losing fat should be very easy for you. Try losing 40kg of fat and you have never seen a gym or sportspark before.

Email admin with a new username you'd like to use please bud. Anonymity on this forum is very important. Once your name is on a steroid forum on the internet it is there for google to find in the future and you wouldn't want a potential employer or mother in law googling you and landing up here.

Muscleaddict wrote: mother in law googling you and landing up here.

HAHAHA +1

Thanks guys how you mean never seen a gym Pyro? Can someone get me admins name I'll get it sorted out asap.

I've always struggled to lose fat drops very very slow. As you can see got very bad sweet tooth which I tend to keep at bay when dieting allowing 1 cheat day every 7 to 14days but obviously not going so well. Don't drink or smoke. Can see my forearms and shins and face leaning out now but damn that midsection is super slow

Click the 'contact us' button at the top of the page.

Thanks contacted them. Is this a accurate scale for the eye on this I'm between 20 and 25. Belly isn't as round as 30 and 35

That would be correct if the only place we carry fat was around our midsection, but it is really only a very rough guideline. You are one of the lucky ones who spreads fat more to their legs and back and very little around their abdomen.

It's ok as an estimate... But we all hold adipose tissue in diffrent places, hence Pyro asking for diffrent angles. Pyro is pretty accurate I'd say and doubt you are not within 5% of his estimate.

Ok makes sense as I can see fat around my knees. And biceps. I will be going for the assessment on Friday and will put it up here as soon as I have it we also do measurements. I did order a caliper and tape to take measurements to track if diet and training is working. I will have my fiancé or gym partner do the measurements. What will the best frequency of the monitoring be? Or will this not be such a good idea. I will take photos every 14days as well as comparisons.

Taking full stats every two weeks is perfect.


Ummm, your fiance' and gym partner have experience with a caliper? It's not as easy as it looks... Rather get a pro to do it for you bro, and make sure it's always done by the same person to ensure consistent data.