weight loss

howzi everyone.

im glad to part of this forum as I know as much about cycle like I know women and its not allot.

i have training for almost a year following a lean diet.
my weight was at 102 Kg and body fat around 26 %.
just normal training and following a strict diet.
im down to 95 kg and about 20 % bodyfat.
i made sure to first lose some weight and going to start a cycle now.
with 20 mg Anavar and 1ml prop mon/Wed/Fri

i just want to see why i am so tired most of the time as my current diet is as follows.

- 1st meal (oats with honey and 2 boiled egs)
- 2nd Meal (2 rice cakes with unsalted peanut butter)
- 3rd meal ( protein with a carb no bread , will be a carb like rice )
-then i will train after work at about 7
- 4th Meal ( protein shake straight after training)
- 5th Meal ( supper what contains protein and now carbs exept vegies or sweet patato)

is there something wrong that im constanty tired?

i'm not expert, but i don't see an fats mentioned.

can you perhaps be a bit more specific regarding your meals.
add your calorie breakdown as well.

protein with carb can be a block of cheese and a cracker or 1kg mince and 5 sweet potatoes.

i think you should hold off on the cycle until you get the eating sorted properly. by the way you posed your "diet" it seems like you are not yet on the right path regarding your eating habits

this is my eating plan at the moment

breakfast (100 g oats , 3 boiled eggs) (3 boiled eggs fruit salad 100G )

snack ( 100 gr fruit , protein bar ) ( 2 rice cakes with peanut butter)
lunch ( 120 g fish/chicken/ meat with a salad)
Dinner ( 120 g fish/ chicken/ meat , 100 g sweet patato)
I eat every 2 -3 hours but my last meal is at 12 then I train in the evening after work.

How old are you? How tall are you?
How many times a week do you train?

to make it even easier... read the thread in the link and the questions will make a lot more sense.
work something out according to your goals and then run it for a while before doing a cycle.

some good advice i got before starting my cycle was to get to at least 15% body-fat before attempting a cycle. when i figured out the ins and outs of dieting the fat dropped much easier than before.

remember the more fat, the higher your chances of sides.

www.anabolicsteroids.co.za/forum/10-diet...-calorie-intake-help

hi ,

I'm 33, 1.86 tall and I train 5 - 6 days a week .
I do about 1 hour weights and then 20 min cardio

i'm really feeling stupid as I don't have a trainer or any back ground doing all this myself en trying to learn as I go on.
I just know what my goal is and working my ass off to try and achieve this.

johan.johnson wrote: i'm really feeling stupid as I don't have a trainer or any back ground doing all this myself en trying to learn as I go on.
I just know what my goal is and working my ass off to try and achieve this.

hey buddy don't feel stupid.

if you were stupid you would not be here asking questions buddy

everyone starts somewhere. it's now up to you to gather as much info as possible and tailor it according to your body and needs.
it's an exciting journey and the rewards are awesome. just don't lose focus and don't try to be smarter than the experienced guys who will come and give advice in this thread. sometimes you might think they come across as assholes, but trust me the advice they give is only going to benefit you.

good luck with the goals and looking forward to hearing good results

johan.johnson wrote: i have training for almost a year following a lean diet.
my weight was at 102 Kg and body fat around 26 %.
just normal training and following a strict diet.
im down to 95 kg and about 20 % bodyfat.
i made sure to first lose some weight and going to start a cycle now.
with 20 mg Anavar and 1ml prop mon/Wed/Fri

Howdy JJ (quicker than typing johan.johnson, but if that's your real name, change it. Anonimity is key here.)

A few glitches, if you've trained for a year following a lean diet and you've only lost 7kg - means something or everything is wrong.

Firstly, don't bother with the cycle you're planning. Your BF% is too high and you will just shutyourself down and put yourself at risk for gyno.

So don't even think of cycling. No, not even looking at the stuff. Capiche?

Right, now that 1 elephant in the room has been dealt with, the other 1.

Your diet - it looks way to little for a guy your size. You're basically starving yourself. What this means is that you will go into metabolic shock and your body will become catabolic. What that means is that your body will burn muscle and actually spare and store extra fat. Because it thinks you;re living in a desert during a famine. This is a basic survival instinct.
There's a good chance most of the weight you lost was muscle and that your body fat% has actually increased. In essence, you're becoming "skinny fat". That is also why you're constantly tired.
Learn about calorie requiremetns, how to calculate them and assocaited macros.
Buy a kitchen scale because you will have to weigh and log EVERYTHING you eat (and I mean EVERYTHING to ensure your daily calories are on point.
There are many options available like intermittent fasting, carb cycling, keto etc etc. but in the end, they all boil down to the same thing - eat less than you expend and you will lose weight. But as mentioned earlier, this is a fine balance because eat too little you will actually hinder progress. You've got a lot of reading to do. You have to become knowledgeable about nutrition and things like Post Exercise Oxygen Consumption (EPOC), boosting metabolism, Leptin etc etc. Once you start understanding how diet influences results your questions will be educated and the answers given, understood.

There are enough sites with decent workouts you can download for fat burning or body recomps. Muscle and Strength.com is a decent example.
Tip here is to log your workouts so you can see if you're improving or stagnating.
The best option is to get a personal trainer, but this is a path frought with danger. Don't just choose the biggest gorilla in the gymn or the chick with the biggest boobs. Look at how they interact with their clients, if they seem disinterested while making their clients do stuff - avoid like the plague. Ask for references and qualifications (although this doesn't really mean much because every laaite in the gym is doing some sort of fancy sounding course which in essence means fuckall)

So read as musch as you can so that you can learn and understand. Most exercise sites also have videos showing correct form of specific movements with weights etc. Ensure your form is correct. Correct form with light weights is far superior than poor form with stupidly heavy weights. You're not impressing anyone, quite the contrary, the guys would be looking at you thinking "what a chop".
If in doubt, ask for help, most of the gymn have staff around for that.

+1 Cyclo

Johan.johnson, hey mate, welcome to the forum. I take it from your use of language use you are not English first-language. Afrikaans is ook 'n amptelike taal op die forum, as jy voel jy kan beter jou punt beskryf in Afri, doen dit gerus hoor.

Ek stem saam met die kommentaar hierbo van die ander lede. Watse tipe oefening doen jy? Soos 'n bro-split soos: Maandag Chest, Dinsdag Rug, Woensdag Bene, Donderdag Arms ens ens? En ook wat het jou training soos gelyk toe jy net begin het?

Die beste instrument vir sukses in 'n diet is om alles te meet. As jy weet wat jy inneem, en jy sien hoe jou lyf verander kan jy baie makliker besluit wat om te verander vir beter resultate.

Welcome bud. I cant see that anyone mentioned it before, but have a look under the 'Index', you'll find a 'Dieting & Contest Prep' section. Under that section, there are a few stickies, like Dieting Basics, Dieting101, Dieting102... Go through them and see if you understand what is said. Once you have a platform to work from, feel free to ask any questions and everyone would be more than happy to assist.

Goodluck, I always find it interesting to start researching a new topic...

hi ,

thanks you.
hi Furk , ja ek is Afrikaans.
dankie vir almal se hulp.
my oefening op die stadium is soos volg:
Maandag - Chest , triceps
Dinsdag -Back , biceps,
Woensdag - Legs
Donderdag - Shoulders, biceps
Vrydag - chest , triceps
Sat - rest
Sondag - Hit workout

doen ook elke dag 20 min cardio.
ek prober alles om te kyk om my bodyfat minder te kry. ek sukkel meeste met die een rolletjie op my maag haha. .

weereens wil ek vir julle almal dankie se vir die hulp

ok , ek nou baie navorsing gedoen en wonder of ek dit reg het.
as ek 95 kg is en my bf 23 % dan is my LM 72 kg.
as ek wil body fat verloor en begin sny moet ek die volgende doen.

dit oor sit na pounds toe ( 72 x 2.2 ) 158 pounds
158 x 1.5 -237 g protein ( 948 cal)
158 g carb ( 632 cal)
158 x .5 - 79 g Fat ( 711 cal ) dit gee my dan 'n total van 2291 cal wat ek elke dag moet in kry.
en as ek wil bf verloor en sny moet ek die my vet en carb sny met so 10 tot 20 % nie my protein nie.
vir 3 dae en dan vir een dan moet ek carbs en vet so bietjie meer maak.

is dit reg as ek dit so verstaan om te begin sny en bf verloor

Hey Johan,

Jou oefening lyk intense en genoegsaam. Ek is nie 'n groot fan van die split nie, maar jou frekwensie is goed, en dit is n groot faktor.

Jou totaal kalorieë lyk reg, ek sal moet dubbel check oor die P/C/F.

Cool dankie, so ek werk dit uit dat ek so 1800 cal kry om te sny.ek maak my p/c/v minder.as ek nog nie genoeg verloor nie kan ek die carbs nog sny