First Cycle ever Test P and Test E

[flex001]

Eat more to speed up your metabolism? I'm not following you. Are you trying to lose weight? The only way to lose weight is by way of a negative calorie deficit. Meaning eat less or burn more.

 

[Beergut75]

Maybe I should clarify. I need to eat more often to lose body fat. My body responds better to eating 6-7 times a day which is hard for me. My work schedule is really strange and I travel some so I often find myself hungry in a strange small town. Looking for something healthy at a convenience store.

My calorie I take is around 1800-2300 a day I would like to see it lower and more consistent.

 

[flex001]

Ah gotcha. Yes, frequent small meals can help your body avoid going into starvation mode however I always tell my clients that when you consistently skip meals and eat infrequently, your metabolism only slows down initially. Eventually it normalizes. A daily negative calorie deficit is just that.

 

[Beergut75]

I appreciate the input. Stick around I definitely need help. Thanks man.

 

[flex001]

No problem bro. You also might want to read up on intermittent fasting. Some guys swear by it. The science behind it makes sense. I just haven't experimented with it yet in order to recommend it.

 

[Beergut75]

Flex since I have your attention and you seem knowledgable what is a good meal plan for a day?

I work out everyday around 8:15 until maybe 9:30 or 10:00 depending on how many old timers are in my way at the gym. My BF% is pprobably close to 25? Wow I just looked that up and I'm in worse shape than I thought. It's all in the gut to no fag anywhere else.

 

[flex001]

Like I tell all my clients. Carbs are evil. Not really but they are most people's weak spot. With your bodyfat percentage, I can tell that carbs are your friend. Limit your sugar and cut back on breads. That's the main killer for most people, I'm willing to bet that's your issue also, correct?

For your intended weight, stick to no more than 1800 calories per day with a 1/3 ratio for macro nutrients. It's going to take some tracking on your end. If you have a smartphone, which you referenced "old timers" so I'm assuming you're at least middle aged and have one, download "myfitness pal". It's a great app and helps you track macro nutrient intake.
There's no science behind meal plan. Just track you macros at a 1/3 ratio and that should prove well for you.

 

[flex001]

Once you get to advanced levels, then I recommend tweaking macros and following a Ketogenic diet. That's after you reach your weight and then want to make more apparent body composition changes.

 

[Beergut75]

I actually don't eat any bread and very few carbs. Beer is as bad as it gets for me. I pretty much paleo.

 

[flex001]

So I'm assuming Paleo is new and what you are currently following. It most certainly didn't get you to that bodyfat percentage.

 

[Beergut75]

About 2 years ago I stopped eating anything processed. No cereal, no bread, nothing more than 3 steps from the earth. No potato very few nuts other than almonds. I slimmed down considerably for a bit then it started coming back. I used to eat chips, and drink diet Pepsi like crazy.

The diet in my house is pretty clean. We occasionally do pizza or something but very rarely. That kind of food gives me gas and other major side effects now.

 

[Beergut75]

I downloaded that app. Thanks man that should be helpful.

 

[flex001]

No problem. Sounds like your diet is decent and you're on the right track. Make sure you also get at least 3 days of cardio in each week. A min of 30 min each. You should see a difference in no time.

 

[Beergut75]

I have been working out with my woman. She is kind of in the same boat as me. I'm going to start her a log also. We have been lifting then hitting cardio for 20 mins after lifting and doing it all of a morning on an empty stomach.

 

[flex001]

I don't recommend lifting on an empty stomach. Your body starts to burn muscle for fuel instead of fat. The intensity of weight training is too high. Cardio on an empty stomach is great but even then, the intensity shouldn't be so high that your heart rate goes above 70% of your max. Same reason, without carbs in your system, your objective is to solely burn stored fat for fuel, if the intensity is too high, your body switches to burning muscle.

 

[Beergut75]

Ok we will change that up. Soo many people had told us to not eat first to burn fat. So that is what we were doing. The woman HATES it she needs to eat and was feeling like crap in the gym.

 

[flex001]

Don't quit cardio on an empty stomach though. That's great for burning stored fat.

 

[flex001]

I bet she feels like crap. Chances are she's experiencing a blood glucose crash.

 

[Beergut75]

She is a total diva when she gets hungry. She gets super cranky and grumpy. She needs to eat all day every day in small amounts.

 

[flex001]

LOL! That's been my experience with most women I train including my ex wife and current wife. My belief is that women are more prone to feeling the effects of low blood sugar than what men are.