232 lbs to 171 lbs

[6FootFatty]

Hey everyone. Been on the sidelines for awhile now and thought I’d finally join the discussion. Wanted to start off with my progress over the last 8-9 months. Was fat my entire life... my peak was 232 lbs.. I decided enough was enough. Fast forward a few months of heavy lifting and a strict diet, I’m around 170-175 lbs. But I’m stuck now... not sure if I should continue cutting or if I should lean bulk... I still have fat left as evident in the pictures. Ideally, I’d want my abs to show before I start bulking.

Would love to get some suggestions from you guys. Thinking of starting a cycle soon to either recomp or lean bulk. Was thinking of test E for 10 weeks @ 500mg. Advice would be greatly appreciated.

Also, would anyone mind estimating my BF? Getting mixed responses from a lot of different people.

Glad to be on here!

Progress pics:

 

[Eman]

Welcome to Meso.

Well done on your progress, definitely shows. Guessing bf% from pictures is difficult, I would guess maybe around 17%. Subtle lighting differences, tan, etc can make big differences.... Even different, sophisticated, methods of measuring bf% can vary wildly. It can also be misleading due to muscle mass.

I'm guessing 17% because abs tend to start becoming pretty fully defined around 15% and you're not too far from that.

As far as gear, my thoughts are you should continue dieting down below 15% first. Spend more time doing what you're doing. Once you get to a solid bf% you're pleased with, reverse diet into some bigger calories and work on slowly adding some mass. You should be primed for growth at that point, no need for gear.

In the meantime, read up and learn about safe PED use.

 

[Nick Beaton]

Cut down to at least 12% before you use the juice. Then go for a lean bulk with test prop. You could always use test e if you want to inject it less often too. Just my 2 cents bro! Great progress, keep it up

 

[SuperMaroid]

Welcome to Meso.

I would guess around 15-17%

Great progress so far. I wouldnt cycle just yet, work on cutting and getting to 10-12%.

A beginner cycle is:

12-15 weeks of Test E or Cyp 500mg a week
HCG 500iu twice a week during cycle
Aromasin on hand and used during cycle when needed
PCT Nolva and Clomid 2 weeks after last shot

If you decide to cycle make sure you have everything I listed BEFORE you start.

 

[ScabbyJr]

Great job losing the weight. I'd spend more time learning to train and eat for mass before turning to drugs.

 

[6FootFatty]

Thanks for the replies guys. Glad to know Meso is a supportive bunch!

Anyone mind to critique my routine below? Been following it for the past 5 or so months while in a deficit. I tend to eat around 1800-2200 calories a day. Protein is almost always over 1g/lb. carbs around 180-220 and fats 60-80.

Monday: Legs/Calves

* 4 sets of Squats 8-10 reps

* 3 sets of Lunges 8-10 reps

* 3 sets of calve raises 8-10 reps

* 3 sets of Leg Extensions till failure

* 3 sets of Leg Curls 8-10 reps


Tuesday: Chest/Triceps

* 4 sets of Incline Dumbbell Press, 8-10 reps

* 3 sets of Bench Press, 8-10 reps

* 3 sets of Incline Flies, 8-10 reps

* 3 sets of Close-Grip Bench Press 8-10 reps

* 4 sets of Pulldowns 8-10 reps

* 3 sets of Skullcrushers 8-10 reps


Wednesday: Back/biceps

* 3 sets of Lat Pulldowns 8-10 reps

* 3 sets of revers (behind the neck) lat pull downs

* 3 sets of Deadlifts 8-10 reps

* 3 sets of Bent Over Rows 8-10 reps

* 3 sets of Dumbell Rows 8-10 reps

* 3 sets of Hyperextensions 8-10 reps

* 3 sets of Barbell Curls, 8-10 reps

* 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8


Thursday: Shoulders/Triceps

* 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps

* 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps

* 3 sets of front raises 8-10 reps

* 3 sets of Lying Rear Delt Raises 8-10 reps

* For triceps do cable workouts such as pull downs different variation of it



Fri/Sat/Sun

Cardio

 

[Senorman]

Lower your carbs a bit and replace with fat. You’ll drop weight even faster. Nice progress!

 

[hurricane]

Your doing tris Tuesday and Thursday but only 2 bicep exercises for the week? And I'm not a fan of Fri,sat,sun, only cardio. Since your natural hold off on tris again till Friday at least. What about chest with biceps. Shoulders with Tris. I've always been dead set against 2 muscle groups in the same workout. You will not have the strength or intensity when burning out the smaller muscle group before you even hit it. Chest hampers your tri workout, Tris hamper your chest workout. It's common sense that I can't believe people still use. Especially if your natural. Congrats on the weight loss. Impressive. But your physique is still lacking a solid base to justify AAS use. I think your at least a year away. But again great job losing weight.

 

[6FootFatty]

Your doing tris Tuesday and Thursday but only 2 bicep exercises for the week? And I'm not a fan of Fri,sat,sun, only cardio. Since your natural hold off on tris again till Friday at least. What about chest with biceps. Shoulders with Tris. I've always been dead set against 2 muscle groups in the same workout. You will not have the strength or intensity when burning out the smaller muscle group before you even hit it. Chest hampers your tri workout, Tris hamper your chest workout. It's common sense that I can't believe people still use. Especially if your natural. Congrats on the weight loss. Impressive. But your physique is still lacking a solid base to justify AAS use. I think your at least a year away. But again great job losing weight.

Thanks for this brother. Very helpful. I’ll definitely incorporate the changes you’ve mentioned.

So I made Tuesday’s Chest/Biceps, Wed: back/Biceps, thurs: shoulders/tris, Friday: tris

Is that better?

Any suggestions for sat and sun?

 

[jJjburton]

Your doing tris Tuesday and Thursday but only 2 bicep exercises for the week? And I'm not a fan of Fri,sat,sun, only cardio. Since your natural hold off on tris again till Friday at least. What about chest with biceps. Shoulders with Tris. I've always been dead set against 2 muscle groups in the same workout. You will not have the strength or intensity when burning out the smaller muscle group before you even hit it. Chest hampers your tri workout, Tris hamper your chest workout. It's common sense that I can't believe people still use. Especially if your natural. Congrats on the weight loss. Impressive. But your physique is still lacking a solid base to justify AAS use. I think your at least a year away. But again great job losing weight.

So what combos of muscles do you do at a workout...Just one? Or chest and quads or something.

 

[jJjburton]

Thanks for this brother. Very helpful. I’ll definitely incorporate the changes you’ve mentioned.

So I made Tuesday’s Chest/Biceps, Wed: back/Biceps, thurs: shoulders/tris, Friday: tris

Is that better?

Any suggestions for sat and sun?

LEGS?

 

[6FootFatty]

LEGS?

Sorry forgot to add to my post. Monday's is Legs for me. Start the week out right

 

[SuperMaroid]

Thanks for the replies guys. Glad to know Meso is a supportive bunch!

Anyone mind to critique my routine below? Been following it for the past 5 or so months while in a deficit. I tend to eat around 1800-2200 calories a day. Protein is almost always over 1g/lb. carbs around 180-220 and fats 60-80.

Monday: Legs/Calves

* 4 sets of Squats 8-10 reps

* 3 sets of Lunges 8-10 reps

* 3 sets of calve raises 8-10 reps

* 3 sets of Leg Extensions till failure

* 3 sets of Leg Curls 8-10 reps


Tuesday: Chest/Triceps

* 4 sets of Incline Dumbbell Press, 8-10 reps

* 3 sets of Bench Press, 8-10 reps

* 3 sets of Incline Flies, 8-10 reps

* 3 sets of Close-Grip Bench Press 8-10 reps

* 4 sets of Pulldowns 8-10 reps

* 3 sets of Skullcrushers 8-10 reps


Wednesday: Back/biceps

* 3 sets of Lat Pulldowns 8-10 reps

* 3 sets of revers (behind the neck) lat pull downs

* 3 sets of Deadlifts 8-10 reps

* 3 sets of Bent Over Rows 8-10 reps

* 3 sets of Dumbell Rows 8-10 reps

* 3 sets of Hyperextensions 8-10 reps

* 3 sets of Barbell Curls, 8-10 reps

* 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8


Thursday: Shoulders/Triceps

* 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps

* 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps

* 3 sets of front raises 8-10 reps

* 3 sets of Lying Rear Delt Raises 8-10 reps

* For triceps do cable workouts such as pull downs different variation of it



Fri/Sat/Sun

Cardio

I believe in 1 body part a week, and hitting the big 3 lifts at the start if the workout:

Example:

Chest:
Incline Bench 3-5 sets
Flat Dumbbells 3-5 sets
Decline Machine 3-5 sets
Peck Deck 3-5 sets

Back:
Deadlifts 3-5 sets
Tbar Rows 3-5 sets
Pulldown 3-5 sets
Pullovers 3-5 sets

Legs:
Squats 3-5 sets
Leg Press 3-5 sets
Leg Extension 3-5 sets
Leg Curl 3-5 sets
Calves 3-5 sets

Shoulders:
Military Press 3-5 sets
Front Raises 3-5 sets
Side Raises 3-5 sets
Rear Delts 3-5 sets
Shrugs 3-5 sets

Arms:
Headcrusher 3-5 sets
Barbell Curl 3-5 sets
Pushdown 3-5 sets
Hammer Curl 3-5 sets
Forearms 3-5 sets

Cardio:
Everyday if possible, 20 minutes of HIIT

Diet:
I'd like to hear exactly what you eat instead of numbers.

 

[6FootFatty]

I believe in 1 body part a week, and hitting the big 3 lifts at the start if the workout:

Example:

Chest:
Incline Bench 3-5 sets
Flat Dumbbells 3-5 sets
Decline Machine 3-5 sets
Peck Deck 3-5 sets

Back:
Deadlifts 3-5 sets
Tbar Rows 3-5 sets
Pulldown 3-5 sets
Pullovers 3-5 sets

Legs:
Squats 3-5 sets
Leg Press 3-5 sets
Leg Extension 3-5 sets
Leg Curl 3-5 sets
Calves 3-5 sets

Shoulders:
Military Press 3-5 sets
Front Raises 3-5 sets
Side Raises 3-5 sets
Rear Delts 3-5 sets
Shrugs 3-5 sets

Arms:
Headcrusher 3-5 sets
Barbell Curl 3-5 sets
Pushdown 3-5 sets
Hammer Curl 3-5 sets
Forearms 3-5 sets

Cardio:
Everyday if possible, 20 minutes of HIIT

Diet:
I'd like to hear exactly what you eat instead of numbers.

Thanks buddy. I think I’ll follow that routine Monday-Friday.

As for diet, I follow a IIFYM approach and it has been working for me... however, I usually eat the same foods each day as below:

Breakfast m-f:
2x vanilla Greek yogurt (100 g each)
.5 cup nature valley protein granola (mixed with the yogurt)
Coffee 2 milk 2 sweetener
Protein bar

Lunch:
8-10 oz chicken breast stove top cooked with PAM oil and seasonings.
I sometimes include 100g of white rice.

Dinner:
500-600 g egg whites
30 g cheddar cheese
6-8 oz chicken breast
1x Greek yogurt

Snacks:
Whey shake if needed
Fill out the remainder of my calories with things like, banana, frozen fruit, and the occasional “cheat snack”.

On Saturday/Sunday my breakfast includes 500-600g of egg whites with 30g cheddar cheese in addition to everything else.

 

[OldmanRob]

Congrats on the weight loss.

I always liked
1) chest, back, traps
2) Shoulders, bi's and tri' s
3) legs and abs

With cardio daily or at least 4 or 5 days of the week.

 

[hurricane]

So what combos of muscles do you do at a workout...Just one? Or chest and quads or something.

I do one body part a workout. Today was shoulders. With 20 min of walking.

 

[OldmanRob]

When I lifted much heavier I did
Chest
Back and traps
Legs
Shoulders and Arms

I don't have as much time so I do two body parts with a rotating set routine.

In other words on chest and back day I do a chest set and a back set together and it is not as hard as some would think. It's efficient for time management and it works for me.

 

[hurricane]

Thanks for this brother. Very helpful. I’ll definitely incorporate the changes you’ve mentioned.

So I made Tuesday’s Chest/Biceps, Wed: back/Biceps, thurs: shoulders/tris, Friday: tris

Is that better?

Any suggestions for sat and sun?

No. My weekly workout since coming back(minus the exercises). Today was shoulders. Biceps tomorrow. Then chest. Back. Triceps. Legs. Day off. 20-30 min of walking after each workout.
Don't do biceps back to back days. Saturday or Sunday you could hit your arms again. Do back by itself. These are just my suggestions. IMO to build your base you need heavy lifting without destroying the same muscle groups multiple times a week. Also going 7 days you may burn yourself out. Rest on Sunday. If you were on gear then obviously things change. Your ability to recover is greatly "enhanced". Just experiment man. No magical training regiment is out there. Try alot of different shit. You'll find out what works best for you.

 

[6FootFatty]

No. My weekly workout since coming back(minus the exercises). Today was shoulders. Biceps tomorrow. Then chest. Back. Triceps. Legs. Day off. 20-30 min of walking after each workout.
Don't do biceps back to back days. Saturday or Sunday you could hit your arms again. Do back by itself. These are just my suggestions. IMO to build your base you need heavy lifting without destroying the same muscle groups multiple times a week. Also going 7 days you may burn yourself out. Rest on Sunday. If you were on gear then obviously things change. Your ability to recover is greatly "enhanced". Just experiment man. No magical training regiment is out there. Try alot of different shit. You'll find out what works best for you.

Thanks bro. Appreciate it.

 

[Docd187123]

Welcome to Meso.

I would guess around 15-17%

Great progress so far. I wouldnt cycle just yet, work on cutting and getting to 10-12%.

A beginner cycle is:

12-15 weeks of Test E or Cyp 500mg a week
HCG 500iu twice a week during cycle
Aromasin on hand and used during cycle when needed
PCT Nolva and Clomid 2 weeks after last shot

If you decide to cycle make sure you have everything I listed BEFORE you start.

You're starting PCT too soon in your beginner cycle example.