BioLogic Pharmaceuticals

[bickel29]

40mg/day




I wish I had a road map type diet for you guys, and I feel complimented that you'd ask.

I'm not training for a show, or otherwise competing in any fashion; so I feel no need to count calories or macros exactly. I've tried to do this in the past, and anyone who has, knows how hard it really is. Weighing all your food..etc...

So, we all know what junk is. I don't eat it. Ever. This was hard for me to do for years, I was satisfied just getting bigger. I acted as if I only cared about size, and not about getting lean at all.

I was in a motorcycle accident a while back, and I lost quite a bit of weight while rehabbing the injury. My lawyer argued to keep me out of the gym until after the subsequent lawsuit was settled, and he won for awhile, during which time I lost more weight.

When I eventually got back into the gym, I decided to finally really purpose myself to get as lean as I could possibly be. I've always bitched that I had horrible genetics for being lean. (my dad is 6'4'' 260-270 right now, he looks great for his age, big chest big arms, but he's NEVER had abs, even in his 20's).
This decision to REALLY PURPOSE myself is/was the most important factor that facilitated my change.

You have to be willing to do anything to get what you want. ANYTHING. Failure, cannot be an option. When it's no longer an option to have lovehandles you will figure out a way to get rid of them. When it's not an option to go one more summer without a sixpack you will then, AND ONLY THEN, get a sixpack. Every guy wishes he could dunk a basketball. Almost every guy has the genetic ability, given varying degrees of hard work. And yet, a very low percentage of men can actually dunk a basketball. Why is that? Because most men simply don't want it bad enough. That was true of me when I didn't have the body I wanted, and it's true of 99% of you guys that don't have the body you want. IMO.

When I decided to change. I tried to go with a macro of 40/40/20. If I varied from this breakdown at all, I would try to add protein and remove carbs. Or add healthy fat and remove carbs. Carbs were my enemy as I planned.

I have almost completely eliminated sugar. I get a few grams/week. Mostly from fruit. But even my fruit intake has been extremely limited. Lots of brown rice and sweet potatoes. I feel this was the reason I was able to bring my fat% down to where it is now, which is 9% or so.

My cardio routine is as follows, it's substantial, but it always has been, and I wasn't lean until I got my diet in check. If it tastes good...spit it out. Sounds depressing, but that's the way I had to get it in my head. Food is fuel. Not a source of enjoyment, usually.

My workouts are extremely fast paced, circuit training, cross-fag, whatever you wanna call it. I do a little MMA a few days a week with friends, nothing serious, I just want the cardio.

I cardio 6 days/week. The only day I don't cardio is the day I train legs.

Lifting days I just do 15-20min HIIT. Nothing special. Non lifting days, I do an MMA style cardio routine which is about an hour long.

I can't stress enough the importance of your mindset. If failure is even the smallest option in your head, if you think, "well I might get it"...you won't fucking get it.

When you think; "damnit I would kill my own grandmother to accomplish this" then you MIGHT get it....lol. A lot of it is determination for those of us who struggle to get what we want.


EDIT***Never any white bread. Never.
Only ANY kind of bread 1-3 times week? (guessing, it isn't much at all)
Pretty much boneless chicken. Lean beef and pork... TONS of fish. Fish everyday. And I hate fish, so..

Damn, pretty motivating Stretch! I like that you keep your approach pretty simple - as I think your approach is probably more achievable for many "normal folks". Like everyone has said - great work, and congrats on taking control of some things that once controlled you. Inspirational!

 

[DieYoungStrong]

Damn, pretty motivating Stretch! I like that you keep your approach pretty simple - as I think your approach is probably more achievable for many "normal folks". Like everyone has said - great work, and congrats on taking control of some things that once controlled you. Inspirational!

KISS - keep it simple stupid.

It's a very simple method to get shredded, and those are the best ones. It doesn't take anything exotic to get ripped or build muscle. The recipes basically been the same forever.

It's just hard as shit to actually do it.

 

[ApeShitFuckJacked]

Damn, pretty motivating Stretch! I like that you keep your approach pretty simple - as I think your approach is probably more achievable for many "normal folks". Like everyone has said - great work, and congrats on taking control of some things that once controlled you. Inspirational!

Has anyone done that stupid bodyfat device where you complete a micro elecitric circuit with your hands. It told me I was at 8% [)]

and I'm almost positive I'm at 10%

Maybe I have body dismorphia lol. I'm slightly fatter than stretch.

 

[Bucky]

Stretch, how long have you been dieting like that and what bf% were you at when you started vs bf% now? What kind of fish do you eat? I like fish, but prefer wild caught. The farm raised is cheaper, but doesn't taste as good IMO.

 

[pittbox]

40mg/day




I wish I had a road map type diet for you guys, and I feel complimented that you'd ask.

I'm not training for a show, or otherwise competing in any fashion; so I feel no need to count calories or macros exactly. I've tried to do this in the past, and anyone who has, knows how hard it really is. Weighing all your food..etc...

So, we all know what junk is. I don't eat it. Ever. This was hard for me to do for years, I was satisfied just getting bigger. I acted as if I only cared about size, and not about getting lean at all.

I was in a motorcycle accident a while back, and I lost quite a bit of weight while rehabbing the injury. My lawyer argued to keep me out of the gym until after the subsequent lawsuit was settled, and he won for awhile, during which time I lost more weight.

When I eventually got back into the gym, I decided to finally really purpose myself to get as lean as I could possibly be. I've always bitched that I had horrible genetics for being lean. (my dad is 6'4'' 260-270 right now, he looks great for his age, big chest big arms, but he's NEVER had abs, even in his 20's).
This decision to REALLY PURPOSE myself is/was the most important factor that facilitated my change.

You have to be willing to do anything to get what you want. ANYTHING. Failure, cannot be an option. When it's no longer an option to have lovehandles you will figure out a way to get rid of them. When it's not an option to go one more summer without a sixpack you will then, AND ONLY THEN, get a sixpack. Every guy wishes he could dunk a basketball. Almost every guy has the genetic ability, given varying degrees of hard work. And yet, a very low percentage of men can actually dunk a basketball. Why is that? Because most men simply don't want it bad enough. That was true of me when I didn't have the body I wanted, and it's true of 99% of you guys that don't have the body you want. IMO.

When I decided to change. I tried to go with a macro of 40/40/20. If I varied from this breakdown at all, I would try to add protein and remove carbs. Or add healthy fat and remove carbs. Carbs were my enemy as I planned.

I have almost completely eliminated sugar. I get a few grams/week. Mostly from fruit. But even my fruit intake has been extremely limited. Lots of brown rice and sweet potatoes. I feel this was the reason I was able to bring my fat% down to where it is now, which is 9% or so.

My cardio routine is as follows, it's substantial, but it always has been, and I wasn't lean until I got my diet in check. If it tastes good...spit it out. Sounds depressing, but that's the way I had to get it in my head. Food is fuel. Not a source of enjoyment, usually.

My workouts are extremely fast paced, circuit training, cross-fag, whatever you wanna call it. I do a little MMA a few days a week with friends, nothing serious, I just want the cardio.

I cardio 6 days/week. The only day I don't cardio is the day I train legs.

Lifting days I just do 15-20min HIIT. Nothing special. Non lifting days, I do an MMA style cardio routine which is about an hour long.

I can't stress enough the importance of your mindset. If failure is even the smallest option in your head, if you think, "well I might get it"...you won't fucking get it.

When you think; "damnit I would kill my own grandmother to accomplish this" then you MIGHT get it....lol. A lot of it is determination for those of us who struggle to get what we want.


EDIT***Never any white bread. Never.
Only ANY kind of bread 1-3 times week? (guessing, it isn't much at all)
Pretty much boneless chicken. Lean beef and pork... TONS of fish. Fish everyday. And I hate fish, so..

I've gotten to 8% before and you are 100% right!
You have to be single minded in your goal. Nothing can get in the way, it must come before anything.
No girl friend, no friends, just me and my determination.
Remember, first they ask why, then they ask how.

No BS, I did not stray from my diet or cardio for 8 months straight.
I did not have one cheat meal, I did not miss one run.
I ran 3 miles minimum and 5 max, 7 days a week. About 2x a month I would take a Sunday off to go fishing but that was it.

 

[Ravtech]

Stretch, how long have you been dieting like that and what bf% were you at when you started vs bf% now? What kind of fish do you eat? I like fish, but prefer wild caught. The farm raised is cheaper, but doesn't taste as good IMO.

Costco has wild caught canned tuna if you prefer that over farm raised, it's about 25% more than regular tuna but the fish aren't being fed those weird corn/antibiotic feed pellets. I usually eat that and wild salmon for my fish.

 

[johnnyBALLZ]

I've gotten to 8% before and you are 100% right!
You have to be single minded in your goal. Nothing can get in the way, it must come before anything.
No girl friend, no friends, just me and my determination.
Remember, first they ask why, then they ask how.

No BS, I did not stray from my diet or cardio for 8 months straight.
I did not have one cheat meal, I did not miss one run.
I ran 3 miles minimum and 5 max, 7 days a week. About 2x a month I would take a Sunday off to go fishing but that was it.

The EASIEST way to drop BF percentage is to add more muscle..

Seriously though, PB and Stretch that's some big shit.. Beginning of February when I finish PCT I'm going on a serious diet to get into the single digits by summer. I'll be hitting you up for advice..

I think I may stay away from keto as I lost a decent amount of muscle on it, and was flat as fuck. We'll see..

 

[Nekrawulf]

Go paleo bro

the easiest way to drop bf percentage is to add more muscle.. :d

seriously though, pb and stretch that's some big shit.. Beginning of february when i finish pct i'm going on a serious diet to get into the single digits by summer. I'll be hitting you up for advice..

i think i may stay away from keto as i lost a decent amount of muscle on it, and was flat as fuck. We'll see..

 

[Stretch]

Stretch, how long have you been dieting like that and what bf% were you at when you started vs bf% now? What kind of fish do you eat? I like fish, but prefer wild caught. The farm raised is cheaper, but doesn't taste as good IMO.

I sat at 12-13% for a long time. Tried tweaking everything but my diet for a long time.

I have a really poor diet naturally. I was raised on TV dinners, Salisbury steak, frozen pizza, and fast food. So, I could eat clean for a day or two maybe a week, but then I would always just say "screw it, I have bad genes" while driving to McDonalds..


I also prefer wild caught, but I will eat farm raised too. I eat so much fish, the thought of enjoyment is out the window when I put fish in my mouth, so I might as well save the money.

I'm a texture person, so I tend to stick with firm textured fish. Mild in flavor. Whitefish, Tilapia. I don't avoid salt, frankly, because I've sacrificed everything else. So I season it pretty well, to get some flavor. I've been blackening everything recently.

 

[pittbox]

The EASIEST way to drop BF percentage is to add more muscle..

Seriously though, PB and Stretch that's some big shit.. Beginning of February when I finish PCT I'm going on a serious diet to get into the single digits by summer. I'll be hitting you up for advice..

I think I may stay away from keto as I lost a decent amount of muscle on it, and was flat as fuck. We'll see..

Well I'll have a jump on you.
My shoulders are wrecked, and if I can't lift heavy weight anyway, I might as well be cut up.

I'm going to tighten it up slowly over the whole winter so I'm already shredded before I start my spring cycle, hopefully my shoulders are a little better by then.

When I see that one little squirrely vain right in the cavern of my abs I'll know I'm there:sly:
I haven't seen that fucker in quite a while.

I'm determined that I will not be distracted by the holidays either.
I'm bringing my food with me, I will not be eating any holiday dinners.
2 years ago I gain 30 pounds over winter. That shit is not happening again.

Yeah stay away from them fab diets.
Keto and paleo just leave you flat and feeling like shit. People that do what we do need carbohydrates.
You just have to learn how much you need without going over, which can differ greatly from person to person.

Nothing cuts fat like running for me, simple and effective.

 

[pittbox]

I sat at 12-13% for a long time. Tried tweaking everything but my diet for a long time.

I have a really poor diet naturally. I was raised on TV dinners, Salisbury steak, frozen pizza, and fast food. So, I could eat clean for a day or two maybe a week, but then I would always just say "screw it, I have bad genes" while driving to McDonalds..


I also prefer wild caught, but I will eat farm raised too. I eat so much fish, the thought of enjoyment is out the window when I put fish in my mouth, so I might as well save the money.

I'm a texture person, so I tend to stick with firm textured fish. Mild in flavor. Whitefish, Tilapia. I don't avoid salt, frankly, because I've sacrificed everything else. So I season it pretty well, to get some flavor. I've been blackening everything recently.

I eat a lot of tilapia too.
I use McCormicks perfect pitch Cajun spice on it. Goes really well with rice too.

 

[Ravtech]

I eat a lot of tilapia too.
I use McCormicks perfect pitch Cajun spice on it. Goes really well with rice too.

I throw that Cajun spice on everything, it's the only way to force down white fish and brown rice day after day. There's some good recipes online for DIY Cajun and blackening spice that you can make pretty cheap in bulk, also some good recipes for salt free versions for the times you're trying to cut sodium.

 

[brutus79]

montreal steak seasoning on lean beef is a fan favorite.

 

[TheGuy85]

I throw brown rice and tuna together with dijonaise and soy sauce, still isn't very tasty . Fuckin soy sauce will cause high blood pressure.

 

[viking23]

I use the Montreal seasoning on literally everything. I love it on vegetables, beef, chicken , you name it and I have probably at least tried it on it.

Okay probably slight exaggeration but if any of you guys didn't try it I highly suggest it.

 

[1forthegeeks]

Chicken wrap,

Fried chicken
Tomato
Lettuce
Cheddar cheese

And most importantly...Chipotle Ranch Sauce!

Go to the store folks!

Put that ish on everything!

 

[noah_k]

Fish & rice seems to be staple for a lot of folks, I'm not really big on unseasoned rices especially white.. so if I'm going to be using carbs anyway, sometimes I'll coat it with a small egg+flour coat before baking, makes it a lot tastier for a similar macro breakdown. I tend to get fiber and vitamins from other shit anyway, never really wholegrain rice.

I swear there's an art though to cooking great things with low cals / carbs / fats. Spices, substitutions. Fat free greek yogurt is really great in place of a lot of high fat creams and butters. Same goes for baking, sucralose can taste pretty excellent. It's a total timesink to start and figure out what's good.. but get a few things in rotation and it all becomes routine.

 

[Millard]

KISS - keep it simple stupid.

It's a very simple method to get shredded, and those are the best ones. It doesn't take anything exotic to get ripped or build muscle. The recipes basically been the same forever.

Maybe. But I like doing it the unconventional way. Forget chicken and tuna. Never liked low fat diets. I like eating all the beef I want. Last time I went deep into the single digit bodyfat zone, I increased my calories to 5k+

 

[brutus79]

I will second the beef- lamb makes me hot too. ill eat 30 lamb chops any gvt day. buffalo too- steak and eggs, roasts... go millard. thats my shit.

 

[Gunrunner]

Has anyone done that stupid bodyfat device where you complete a micro elecitric circuit with your hands. It told me I was at 8% [)]

and I'm almost positive I'm at 10%

Maybe I have body dismorphia lol. I'm slightly fatter than stretch.

I have one of those except that I have the model that you stand on it and it has the elctodes on it's base that make contact with your feet. I believe they are accurate but they are easy to maniuplate. Later in the day when there is more water/fluids in your system it will read a lower BF%. If you take a reading first thing in the AM then it will have a higher BF$. I have found that the AM reading is more accurate, but may be a little high.

I've used it when gaining a losing weight/BF. I've used an average between the highest reading (AM) and the lowest reading (PM) and watched it go up/down over time.