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Lost00
10-07-2014, 05:19 PM
Hello,
(English is not my 1st language)
Is this plan good enough for a 15-20 week cut?
Stats:
height: 5'8
Weight: 223 Pounds
Age: 19
Body fat: I am assuming around 30%
Sleep: around 8 hours
Water: Around 4-6 Ltrs per day
Diet: Clean food only+I limit sodium intake because of blood pressure (I have high cholesterol)
5 meals a day every 3-4 hours
I am going to cycle calories (around 4000 deduction per week so about a pound lost from diet alone)
I try to get anywhere from 150g-200g protein a day and the rest carbs/fat
Exercise:
25 Min high intensity cardio twice daily (burning around 550 calories for my weight/height)
Should I lift 3 or 4 times a week?
I don't really have access to a gym right now but I have an adjustable bench, dumbbells, and around 150 pounds in weights, is that enough or do I need a gym membership?( can't buy anything else atm)
I know how to workout everything using dumbbells except for lats, what are some exercises for lats I can do at home?
I was thinking of lifting 3 days a week with a rest day in between
1- Chest/Shoulders
2-Back/Legs
3-Arms
This way I could workout my arms twice per week once as secondary on back and chest day and one more time on arms day

Supplements:
-Whey protein 2-3 scoops per day
-Casein protein 1-2 scoops before I sleep
-Animal Omega
-Scivation Xtend (during both intense cardio sessions)
-Optimen 2 tablets per day
-Green tea extract 500MG once per day
-Caffeine 200MG before morning workout
-L carnitine 1-1.5G before morning workout
-ZMA
-Vitamin D (because I have a deficiency)

Also I have symptoms of testosterone deficiency: depression, sleep disturbance, decreased energy, poor concentration, low sex drive etc etc so I add around 150g of broccoli to my shakes everyday to help lower Estrogen

All srs tips and advice is really appreciated thanks!

Serpentarius
10-07-2014, 05:25 PM
all of those symptoms are also problems with obesity, ignore it and lose the fat. Also broccoli ironically is chocked full of phytoestrogens, not that it matters. Ditch all those supplements aside from the vitamin D and the whey, ditch the casein and dont eat casein before bed.

Groce
10-07-2014, 05:27 PM
This is basically everything you need to know about fat loss:

Basic Fat Loss Process

1. Calculate your calories and macros (http://forum.bodybuilding.com/showthread.php?t=156380183)
2. Eat about 20% less calories than you burn each day while still meeting minimum protein and fat. Get the remainder of cals from carbs.
3. Buy a kitchen scale and weigh everything that you eat.
4. Count calories using a site like MyFitnessPal (http://www.myfitnesspal.com). Here's how to count accurately. (http://forum.bodybuilding.com/showthread.php?t=159938141)
5. Lift heavy weights to preserve muscle mass, on a structured program (see below). Why not your own routine? Read this. (http://forum.bodybuilding.com/showthread.php?t=118004321) Don't wait, start lifting yesterday!
6. Cardio is optional; do it if you like to increase your calorie deficit. Do it on off days from lifting and don't let it interfere with recovery.
7. Still not losing weight? Stuck on a plateau? Read this. (http://forum.bodybuilding.com/showthread.php?t=162197341) And remember, you are not special. (http://www.bodyrecomposition.com/fat-loss/you-are-not-different.html)

Beginner Workout Programs:
All Pro's Beginner Routine (http://forum.bodybuilding.com/showthread.php?t=147447933)
Stronglifts 5x5 (http://www.stronglifts.com)
Fierce 5 (http://forum.bodybuilding.com/showthread.php?t=159678631)
Starting Strength (http://forum.bodybuilding.com/showthread.php?t=998224)
Ice Cream Fitness 5X5 (http://forum.bodybuilding.com/showthread.php?t=148036063)

How to lift properly (http://forum.bodybuilding.com/showthread.php?t=118920551)

Counting calories accurately requires precision. Read these:
http://forum.bodybuilding.com/showthread.php?t=148418313
http://forum.bodybuilding.com/showthread.php?t=154981223
http://www.nytimes.com/2013/02/13/opinion/calorie-detective.html?_r=0
http://www.weightlossresources.co.uk/calories/calorie_counting/counting-food-calories.htm
http://www.ncbi.nlm.nih.gov/pubmed/1454084


And watch this informative video with terrible music: http://youtu.be/JVjWPclrWVY

Important Stuff To Know
- Weight loss is not linear and predictable. Weigh yourself every daya nd track the average. Ignore short term fluctuations.
- No specific food has a fat loss advantage over any other food. Eat foods you enjoy that deliver adequate macros and micros.
- Cardio is not necessary to lose fat. It's just a tool to increase your net calorie deficit.
- Muscle loss is not an issue if you get adequate protein and train properly, even on a big deficit (unless perhaps you are already quite lean).
- Don't train on a bro-split from a magazine. Unless you've been training for a year or two, you will probably do better on a full body strength program designed by an expert. You are probably not an expert.
- Keto offers no fat loss advantage over any other caloric deficit, except perhaps for very obese, sedentary folks.
- Eating fat does not make you fat. Low fat diets screw up your body. Adequate dietary fat is crucially important.
- The only bad fat is trans fat. Saturated fat is fine unless you eat stupid amounts of it.
- Protein powder is a processed convenience food and offers no advantage over protein from whole foods. Use it if you like, it's fine. Remember to count the calories in it.
- Sugar & simple carbs are irrelevant for fat loss as long as you hit your macros within a calorie deficit.
- You cannot, in any way, change where your body chooses to burn fat from. There is no spot reduction.
- Eat 1 meal/day or 10, there is no measurable effect on fat loss.
- Eating carbs before bed is irrelevant within a calorie deficit and adequate macros.
- You do not have metabolic damage unless you've been eating starvation level calories for a very long time.

Groce
10-07-2014, 05:28 PM
all of those symptoms are also problems with obesity, ignore it and lose the fat. Also broccoli ironically is chocked full of phytoestrogens, not that it matters. Ditch all those supplements aside from the vitamin D and the whey, ditch the casein and dont eat casein before bed.wut are phytoestrogens are they bad I eat broccoli every day

Serpentarius
10-07-2014, 05:30 PM
wut are phytoestrogens are they bad I eat broccoli every day

dont really need to worry about it, but eating broccoli in attempts to raise test is futile, not that any specific food would change that but brocolli and other cruciferous food like cauliflower have tons of it (brown rice too!). People think drinking water out of plastic bottles with trace amounts will make you get gyno and lower test levels.