MESO-Rx

Anabolic Steroids

It's all about ME

Nitrust said:
What are your goals?
Click to expand...

Short term: Get body fat down and start building muscle.

Long term: Pack muscle on and get big, if I'm not getting too old. I feel good. I'm fat and out of shape, but my body feels almost as good as it did in my 20's. I'm more into aesthetics now as opposed to how much I can lift. I'm almost 41, and have never had any real injuries, joints are all still great(knock on wood). I feel like I missed my 30's, with kids, job, etc. That's when I went downhill. I don't want a "Dad bod" anymore.

I love to lift weights. Always have. I don't dread lifting, I get excited about it. My excuse was always "time". I couldn't find a consistent time to do it everyday. I work 3rd shift so mornings I go to bed, and when I get up, the kids are coming home from school, so exercise got pushed away. I won't be off 3rd shift for several more years, when I can get to the point that I have weekends off on day shift.
 
Now the nutrition part, which is going to be the bitch. I thought I was doing pretty good by changing the types of foods I eat, and cutting back on portions and not getting that second plate full. I've never counted calories, kept track of anything. Started today. Was shocked to see my bowl of oatmeal that I thought was so great had 528 calories, 24g protein, 87g carbs, and 11g fat. I guess I ditch the 1T of maple syrup from now on lol. I'd hate to guess what it was when I just ate what I wanted. Lucky I'm not 400 lbs, cuz I ate alot. I've dropped 20 lbs in the last 6 months or so just from not eating as much with no exercise.

Using the calculator, here's what I come up with:
TDEE 2858
BMR 1875
Macros would be 45/30/25 or 322/214/79

How does this look?
Do I need to cut calories back from that to help with the weight loss?

My wife is fully onboard with this too once we get it figured out. She wants to lose about 50lbs, and she works her ass off in the gym(1.5-2 hrs a day) but isn't losing weight after dropping the first 10lbs. I want to help her too, because I know she's going to get discouraged by not seeing any results.

She said she spent about 3 hours today trying to figure out meals that we can prep and use with this. She's having a hard time getting things to balance right, hitting protein with out going over on fats, etc. She said she'd get one thing dialed in good and lose somewhere else. We talked and agreed it's a learning experience, and we'll get there. She's worked low carb stuff before, and is an awesome cook, so we'll get it.

I haven't been here long, but the support I've already gotten is amazing. You guys are all awesome, willing to help some stranger you don't know from Adam. I can't thank you enough, and I'm only getting started.
 
D-max said:
Now the nutrition part, which is going to be the bitch. I thought I was doing pretty good by changing the types of foods I eat, and cutting back on portions and not getting that second plate full. I've never counted calories, kept track of anything. Started today. Was shocked to see my bowl of oatmeal that I thought was so great had 528 calories, 24g protein, 87g carbs, and 11g fat. I guess I ditch the 1T of maple syrup from now on lol. I'd hate to guess what it was when I just ate what I wanted. Lucky I'm not 400 lbs, cuz I ate alot. I've dropped 20 lbs in the last 6 months or so just from not eating as much with no exercise.

Using the calculator, here's what I come up with:
TDEE 2858
BMR 1875
Macros would be 45/30/25 or 322/214/79

How does this look?
Do I need to cut calories back from that to help with the weight loss?

My wife is fully onboard with this too once we get it figured out. She wants to lose about 50lbs, and she works her ass off in the gym(1.5-2 hrs a day) but isn't losing weight after dropping the first 10lbs. I want to help her too, because I know she's going to get discouraged by not seeing any results.

She said she spent about 3 hours today trying to figure out meals that we can prep and use with this. She's having a hard time getting things to balance right, hitting protein with out going over on fats, etc. She said she'd get one thing dialed in good and lose somewhere else. We talked and agreed it's a learning experience, and we'll get there. She's worked low carb stuff before, and is an awesome cook, so we'll get it.

I haven't been here long, but the support I've already gotten is amazing. You guys are all awesome, willing to help some stranger you don't know from Adam. I can't thank you enough, and I'm only getting started.
Click to expand...

If I did the math right those macros put you at 2855 calories a day. I personally would probably aim for 2700 and give that a week or two and see how your body is reacting. Shoot to lose 1-2 lb a week and if losing faster or slower just adjust a little and see how you do.
 
Do3Gs said:
If I did the math right those macros put you at 2855 calories a day. I personally would probably aim for 2700 and give that a week or two and see how your body is reacting. Shoot to lose 1-2 lb a week and if losing faster or slower just adjust a little and see how you do.
Click to expand...

Also that gives you some adjustment time to get used to tracking your intake. It can be a pain in the ass but try to be as accurate as possible, get a scale if needed, after while it almost becomes second nature (still a pain tho) and you'll get better and better at it.
 
I'm using the my fitness pal app. It's not really that bad once I kind of figured out how to navigate it. I can already see that the calories aren't going to be my problem with that ratio I put above. It's getting all the protein and cutting the carbs down.
 
Definitely get a scale.

You are both going see fat loss stall so don't get discouraged. We all want results right away but it just doesn't work that way with this. It's a marathon not a sprint. Put in the effort and the results will come. Congratulations on making the change.
 
Have a scale. So far today with 2700 being my calorie goal, with 1 meal left I'm at 1007 calories, and need 246/58/47 to hit it. I can see carbs are my weakness. I don't know how in the world I'm going to get the protein that high. I'll see how this shakes out and adjust more tomorrow.

What effect does not getting enough protein have if your calories are under goal and you meet the carb and fat goals? My wife and I are trying to puzzle this out. She's short on the protein too.
 
D-max said:
Have a scale. So far today with 2700 being my calorie goal, with 1 meal left I'm at 1007 calories, and need 246/58/47 to hit it. I can see carbs are my weakness. I don't know how in the world I'm going to get the protein that high. I'll see how this shakes out and adjust more tomorrow.

What effect does not getting enough protein have if your calories are under goal and you meet the carb and fat goals? My wife and I are trying to puzzle this out. She's short on the protein too.
Click to expand...

Keeping protein high is going to help you retain more muscle as you lose weight. Inevitably you will lose fat and muscle but less muscle of you keep protein up. Yogurt (triple zero are good), cheese, chicken, tuna, a good protein powder. Is "246" how much protein you have left? Just starting tracking maybe try shooting for like 200g P and add to the carbs if so. Each have 4 calories per gram so equal swap. Most recommendations I've found is at least 0.8g P per lb BW. Don't make it too hard, play with it. BTW anything I've suggested only pertains if you're still natural as I have not used AAS and can not advise towards it.
 
246 is protein left today. It's frustrating but fun and interesting to see what I'm really putting in my body. I'm all natural....getting diet and exercise down pat before I jump to the dark side. Looks like I've got a lot of work ahead, so it may be awhile. All good. The end will be worth the means.
 
I wouldn't worry a ton about where you're at with protein right now. 330 gr protein isnt a bad goal to shoot for and it'll help you get into better habits because you're already seeing how quick the carbs are stacking up for you. If you fall short of your protein goal don't get too concerned about it.

Check this article out:

The Ultimate Cutting Diet - Devised By Pro Natural Bodybuilder Layne Norton | SimplyShredded.com

It's a good read and might put some things in perspective.
 
My one Mountain Dew I was treating myself to is now out, not a big deal, and I've got a bunch of chicken breasts in the oven to take to work to swap for the protein bar. A couple weeks and this'll be easy and a routine.
 
After keeping track of everything yesterday, it's official. I'm a carb whore.

116g protein, 166g carbs, 60g fat. 1617 total calories.

What I thought was a decent diet is actually shit. The protein is what it is because I took 8 oz of chicken to work or it'd be even lower.
I was surprised the calories were so low as I wasn't really hungry....but I'd been cutting back a lot on how much I eat lately.
Today is already better as far as ratios, but I think I'm still going to be short a bunch on protein. Stay tuned.
 
D-max said:
I'm going to add more later. My legs are my best part now, and my favorite to train, but my upper body needs way more work. Tiny biceps. I was robbed of the good looking arm genes.
Click to expand...
Me too, I feel ya man.
 
Hopefully there isn't a time limit on how long I can be a member here without running a cycle before I get the boot! I'm thinking it's gonna be a minute or two lol.
 
Day 2: 1194 calories, 73g protein, 96g carbs, 58g fats.

Today my goal is get protein above carbs. The total calories is puzzling to me, because I didn't feel hungry once again. I'm wondering if I was getting so little protein compared to carbs, my calorie intake now is less but offset by the better ratios and increased protein?
I'm not going to sweat it too much now, I've got plenty of fat to lose, and I don't feel weak. I feel great.

Edit: no workout yesterday either. Coming off night shift for the weekend. Up for 31 hours straight. It wouldn't have been productive.
 
What's your diet look like? Maybe it was just an off day but I'm wondering how your protein is so low. I have nearly 70 grams consumed before leaving the house in the morning for work.
 
Yesterday was probably a little off. I only had 2 real meals as I was coming off nights so my eating schedule skips around a bit. I didn't try to add extra protein via a shake etc. Today will be a better indicator of a real day. I'm going to try to add some extra protein too. I feel funny eating if I'm not hungry, like it'll keep me fat.
 
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