building lean muscle while burning fat

Hi guys.

I need some advice i want to build lean muscle and lose some fat, i need a good program to work with. currently iam am useing JACK3D as a pre workout, with supertest320 and anabol. And whey protein 3times a day. My programs not working for me so any advice would be appreciated.

read around on the site, lots to learn here, do you have a PCT in place for when you done with the supertest? how old are you?

In terms of diet this is where you make most of your gains, if you need help with diet you can A Read the sticky notes or you can get hold of DJ who will work out a diet that will better help you achieve your goal. it does cost a fee tho but its worth every cent.

diet.

Yea whey 3 times a day ain't gonna do much

Kkkyle wrote: Yea whey 3 times a day ain't gonna do much

how can you say that? You don't know what the serving is.

honestly now, has anyone really cut really well and still put on a reasonable amount of lean mass at the same time? doing one of the two is a lot more effective. is the a really EFFECTIVE way to do both at the same time?? like drop 3% bf and add 6-7 kgs lean mass??? in one cycle/phase? i usually do one at a time.

At the end of the day your diet and training has to be spot on , when i started a 12 week from dj i weighed 98kg with 14-19 percent , and after 9 weeks i weighed 95kg with 9-12 percent body fat , so i think it is possible , but diet plays the biggest part

TestFreak wrote: honestly now, has anyone really cut really well and still put on a reasonable amount of lean mass at the same time? doing one of the two is a lot more effective. is the a really EFFECTIVE way to do both at the same time?? like drop 3% bf and add 6-7 kgs lean mass??? in one cycle/phase? i usually do one at a time.

Koe007 started at about 104kgs over 20-25% body fat,week out from his show was 86kgs at 6% so yes in a 16 week period there was a gain of 5-6kgs of lean muscle weight and dropping of 20kgs of fat,sleon has stayed roughly the same weight and has got his abs coming through and is getting some good size in the arms back and chest and the legs have come up...if your diet is right and your training is right it is all possible

iMan wrote:

Kkkyle wrote: Yea whey 3 times a day ain't gonna do much

how can you say that? You don't know what the serving is.

Very true - but its not going to help much if his overall diet is wrong? takes 3 whey shakes a day lets say 1 at bfast 1 at lunch and one at post workout. that i don't see any problem with but if he isnt getting in the right amount of carbs and whole foods its not gonna help his case thats why supplements are called supplements they are to "supplement" your diet not be the main part of your diet

DJ, heres my diet, be bluntly honest pls.
im in a test e cycle, will be adding superdrol/dbol. also letro 0.25mg eod


Meal 1
6 Egg Whites
1 Whole Egg
1 can tuna
1 cup steamed spinach
1 Smallish orange

Meal 2
3 scoops whey protein(36grams)
2 tbsp peanut butter
2 cups green beans


Meal 3
250gram chicken fillets
1 cup green beans
A quarter small avo

Meal 4
2 cans tuna
1 slice of whole wheat bread
Handful of almonds


Meal 5
3 scoops whey protein(36grams)
2 tbsp peanut butter
2 cups green beans

Meal 6
300gram chicken fillet
Half a cup of rice
Half a cup of mixed veg

Meal 7
Mixed protein shake (35 grams protein)
Large glass of milk
2tbsp peanut butter


every 21st meal is a carbo load. replaces meal 7.

no need to ask dj to be honest....lol
gonna need to know between which meals u train?
get some dextrose in your postworkout shake.dont take the bread with almonds,dont take bread.dont mix carbs and fats.
replace high gi orange with oats in first meal.can maybe keep it if u wanna bulk.
have u calculated total carbs and fats for a day,i think its to low.dj should give solid advice soon though

around 320 protein, 130 carbs, 70 fats.
with my job it varies, most days, between M3 and M4. pre work out, 30mg ephedrine, 6grams bcaas. post workout, whey protein shake with a handful of sweets lol, 5grams of creatine, 2grams of ala and a half a tea spoon of ground cinnamon

If u are weighing out your chicken then why not your whey and peanut butter,your carbs are not in the right places and bread is a crap source of carbs,u shouldn't even need to carb load every 3 days right now,u need to cut protein down to 3.3g per kg of lean mass to maintain. Have your carbs pre and post work out and for breakfast,where is the red meat? 2g of ala? That's beyond overkill 250mg pre work out and 250mg post work out will be more than enough,I am surprised u don't feel like u are going to vomit after 2g.go and read in the nutrition section the dieting 101 sticky I wrote.

Ps being honest ur diet is bad not enough complex carbs as well as sweets??? Come on bud are u trying to run around a play ground or put on muscle?

TestFreak wrote: DJ, heres my diet, be bluntly honest pls.
im in a test e cycle, will be adding superdrol/dbol. also letro 0.25mg eod


Meal 1
6 Egg Whites
1 Whole Egg
1 can tuna
1 cup steamed spinach
1 Smallish orange

Meal 2
3 scoops whey protein(36grams)
2 tbsp peanut butter
2 cups green beans


Meal 3
250gram chicken fillets
1 cup green beans
A quarter small avo

Meal 4
2 cans tuna
1 slice of whole wheat bread
Handful of almonds


Meal 5
3 scoops whey protein(36grams)
2 tbsp peanut butter
2 cups green beans

Meal 6
300gram chicken fillet
Half a cup of rice
Half a cup of mixed veg

Meal 7
Mixed protein shake (35 grams protein)
Large glass of milk
2tbsp peanut butter


every 21st meal is a carbo load. replaces meal 7.

Hijacked Thread Nice one :ohmy:

Sorry guys, just wanted an opnion on my diet, and ddnt think it was worth making a new thread. Sorry

Henro, apart from giving you a body specific excercise program, there would be recommendations of tried and tested programs, that i've seen people having great results on, but it's always good to customize it to your body type and then also ask users who have used a similar cycle as you are using now. you need a great program if you are on that cycle, otherwise it will be quite a waste imo.
stronglifts.com, colorado experiment (colorado university study), tim ferris four hour body - good reads with scientific backing - well researched and well referenced to medical articles.
but as I said, on that cycle you might need something more specific.

Thanx guys. Think i have a lot of reading to do. (Ampt) you dont by any chance have a tried and tested program you can share with me aswell as some diet idees.

the hijack to your threat already gave u some brilliant diet ideas.just decrease the amounts and use the structure.and read the dieting 101 sticky