45 lbs of fat loss and counting - progress report

[Sober]

Hey guys, STTF homey here, thought I'd give a shout over here.

Over the last 4 months or so, I basically just cut calories to around 1000/day, which I know isn't healthy. I was absolutely destitute, though, and that is literally all I could even afford to eat. So being poor = good diet I guess. The only exercise I had at this time was skateboarding regularly (reasonable cardio).

About 3 weeks ago I started working at LA Fitness here in Dallas. I've been hitting it hard, and working with personal trainers there, who have helped my routine out immensely. I still need to lose another ~10 lbs of body fat, but my current focus is to accelerate muscle gains. I've already gained a few pounds of lean mass, and I'm feeling awesome. Now that I have money, I'm eating much better as well.

This is me near my peak weight of over 235 lbs, roughly 6 months ago:



This is me now, at 194:



As you can see, I'm already beginning to get a little definition in my shoulders, chest, and abs. I want to bulk up my chest, shoulders, arms, and traps a decent amount, and continue to cut fat to increase ab definition. I don't want to get completely jacked, but I do want girls to be really interested in having intercourse with me. My goal is something close to Daniel Craig in Casino Royale.

I've been doing all of this all-natural, but this week I started on Methyl-vol (superdrol clone from what I've read) to boost muscle gains, and Rapid-Fire (similar to lypodrene) to help keep cutting fat. I'm making sure to properly cycle up and down on both, for about 4-5 weeks, after which I'll return to and remain all-natural.

Any questions, comments, tips would be appreciated.

[cbloom]

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I've been doing all of this all-natural, but this week I started on Methyl-vol (superdrol clone from what I've read) to boost muscle gains, and Rapid-Fire (similar to lypodrene) to help keep cutting fat.


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Are you retarded? You fit just about every single parameter of people who should NOT be using either of these.

[EDonk]

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I've been doing all of this all-natural, but this week I started on Methyl-vol (superdrol clone from what I've read) to boost muscle gains, and Rapid-Fire (similar to lypodrene) to help keep cutting fat.


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Are you retarded? You fit just about every single parameter of people who should NOT be using either of these.

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Absolutely agree with above. If you're a first time lifter, you should just enjoy all of the newbie gains you're bound to see anyway. I'm not familiar with Methyl-vol but did a good bit of research on Superdrol until I decided not to run a cycle of it. I would say just stick to a clean diet for now and watch the gains come in; it looks like you have the dedication to make it work naturally and have come along way in six months, so there is no need to do it, especially at this stage in your lifting "career" and putting that sort of stress on your liver/kidneys/potentially test levels. If you are going to continue doing it, what does your support and planned PCT look like?

[Sober]

All right, this is exactly the kind of feedback I was hoping for.

As far as additional support for working with the superdrol clone, I've read up on a bunch of different things to get on, but haven't gotten anything yet. Methyl-vol claims to have extra stuff for liver support that SD doesn't have. I'm only on day two, but I'll get on something very soon.

Also hadn't decided on any PCT, I figured I'd decide when I got closer to the end of the cycle.

Any particular recommendations, or should I really just stop taking the SD clone? If so, when would you recommend starting up again (if ever)?

Thanks, guys.

[POKEROMGLOL]

don't take that stuff and go here instead:

http://www.crossfitplano.com/

[cbloom]

This is one thread that could really use a big dose of Thremp.

[theblackkeys]

jesus dude all you need to do is eat, drink protein shakes and lift weights and you will put on muscle. If you're really set on taking drugs at least wait until you actually need them.

Did the personal trainers introduce you to the idea of taking this stuff?

Also, please post your workout routine.

[Sober]

I've broken my workout into 4 days, giving me 3 or more days for each muscle group to recover.

Day 1: back and biceps
Day 2: chest and triceps
Day 3: shoulders
Day 4: legs

I'm hitting abs every day, and getting in moderate-level cardio for 30+ minutes (usually in the form of racquetball). I make sure to hit each muscle with a variety of workouts, to hit all parts of it. I tend to favor cable machines over straight track ones or freeweights.

4 sets per muscle, and I generally do drop sets - start with a weight that I can do 12-13 reps on, add weight with each set til I can only do 3-4 (at least that's what I was told a drop set was).

Once a week I hit the sauna for about 15 minutes and do pushups, jumping jacks, etc. to keep my heartrate up.

As far as diet, etc. I stay low on fats, drink a crapload of water and nothing else (unless I'm getting drunk, which is generally once/week). I try to get >100g protein/day, with at least half of that coming directly after my workout. I usually start the day with something carb-heavy, like pasta. I also eat small meals throughout the day, usually bananas and meal-replacement shakes.

I've been on this schedule for about 3 weeks, and I feel really good. I'm never too sore, and I'm seeing good increases in strength.

Ok, lay into me some more, guys.

[kyleb]

[ QUOTE ]
I've been doing all of this all-natural, but this week I started on Methyl-vol (superdrol clone from what I've read) to boost muscle gains, and Rapid-Fire (similar to lypodrene) to help keep cutting fat.

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[theblackkeys]

[ QUOTE ]
I've broken my workout into 4 days, giving me 3 or more days for each muscle group to recover.

Day 1: back and biceps
Day 2: chest and triceps
Day 3: shoulders
Day 4: legs


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I sure hope you are learning how to and plan on doing full squats and heavy deadlifts as part of your program. If you don't, you are doing yourself a disservice. I don't care what your boys at LA fitness have been telling you. I'm just going to guess that out of the following exercises, you're doing 2, and maybe a third but with poor form (squats):
squats, lunges, deadlifts, bench press (flat or incline), some kind of overhead press, power cleans, some kind of row, and pull ups.

I'm also going to guess you are doing all of the following:
curls, tricep pushdowns or whatever, "flat bench + incline bench + dumbell bench + fly machine", curls, calf raises, leg extensions, leg press, leg curls, curls, lat pulldowns etc.

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I make sure to hit each muscle with a variety of workouts, to hit all parts of it.

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Really not necessary if you're a beginner and are doing the major compound lifts.

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I tend to favor cable machines over straight track ones or freeweights.


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Barbells and dumbells are the best. They let the body determine the path, not the machine, you can load barbells with lots of weight, and they work stabilizer muscles. It most closely simulates real life, where you have to deal with gravity and [censored].

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4 sets per muscle, and I generally do drop sets - start with a weight that I can do 12-13 reps on, add weight with each set til I can only do 3-4 (at least that's what I was told a drop set was).

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A drop set is where you start out with the highest intensity (i.e. highest weight) set and drop the weight after that. The way they told you it's like a reverse drop set. Basically the idea is that what you perform first has the greatest effect on your training, so it makes sense to do the heavy work first when you're fresh (rather than later, which might cause you to lift less weight), and then get your volume in with less weight. Check the FAQ, there is very popular beginner's program, and some other good program that would work well for you.