First timer

Stef.

Het jy jou BF gevat of daai masjien by VA? Want as jy het kan jy vergeet van dit. Net calipers werk.

Onthou ook dat jy die regte oefeninge moet doen. Regte oefen en dieet loop so saam soos boude. Help nie jy eet reg en oefen weer verkeerd nie.

Begin met wat jou stats is, wat jy wil bereik. Doen navorsing oor dieet. Sit jou oefenprogram hier op dat die manne konstruktiewe kritiek kan gee. Dit sal die beste wees. Dan hang dit van jou af om jou doelwit te jaag.

Jou vrou sal jou uit jou klere skeur, gee kaans hahaha !

Gee vir ons die inligting wat aan jou gegee is (kos) dan kyk ons of jy op die regte pad is.

Wel n mens mag nie details ruil nie of hulle ban jou, anders het ekbdit vur jou gestuur oupa.

stef112 wrote: Wel n mens mag nie details ruil nie of hulle ban jou, anders het ekbdit vur jou gestuur oupa.

Wat Oupa bedoel is om jou program hier te post. Dan krit ons dit

Ek werk van my foon af, sal kyk wat ek kan doen

my man you couldve achieved your goals without gear. if you've never trained before, a small surplus diet, good programme, will get you jacked while burning fat.

you shouldve done something more useful with the test. like give it to me!

Come on Mr Diet Feathers. Help this man with his diet other than trying to steal his test

SV wrote: Stef.

Het jy jou BF gevat of daai masjien by VA? Want as jy het kan jy vergeet van dit. Net calipers werk.

Eintlik is dit nie waar nie SV. Mens kan n redelik akkurate lesing kry met daai VA masjiene. Die idee is dat jy jou water retensie moet afskud en dit eerste ding in die more doen na n warm pee en mens moet niks drink voor die tyd nie.

@Stef: As jy so bietjie motiveering soek, gan kyk na SV se thread hier: www.anabolicsteroids.co.za/forum/10-diet...weeks-journey#133216

Dit wys mens wat mens kan doen met n behoorlike dieet as jou fondasie en gym as die bakstene. NB!! Dieet 80% Gym 20% van jou resultate.

Pyroclasm wrote:
Eintlik is dit nie waar nie SV. Mens kan n redelik akkurate lesing kry met daai VA masjiene. Die idee is dat jy jou water retensie moet afskud en dit eerste ding in die more doen na n warm pee en mens moet niks drink voor die tyd nie.

Dankie vir die info, nie geweet nie. Sal maar nog die calipers doen, ek kan nie gym in die oggend nie

give us your stats, i havent read this thread. ive been away for a while. in my opinion he should drop the test, just eat clean carbs around 150g a day, with some healthy fats, cut out all sugar and fruit. 2.2g of protein per kg of lean mass.

sorted.

if you are really out of shape you dont have to be exactly dialled in with diet. but if i have time i can come up with something. but its a hectic week

and in English please if you have questions for me. bad Afrikaans

Sorry for that

DAY 1
3 tbsp LF muesli
+ 1.5 cups All Bran
+ 175 ml LF fruit yoghurt OR
250 ml FF artificially sweetened
or plain yoghurt
2 pieces fresh
fruit - ANY
type! OR 1
large banana
or apple
2 sandwiches (high fibre bread)
+ any FREE veggies e.g. lettuce, tomato,
cucmber
+ 1 tbsp chutney or mustard
+ 4 slices lean cold meat (e.g. chicken roll or
ham)
+ 250 ml fruit juice or cooldrink
1 x Yogisip or
other LF
drinking
yoghurt OR
smoothie
(340ml)
2 cups pasta + LF white cheese sauce (home made
or ready-made)
+ lean chopped ham (~1 cup) OR 1/2 cup LF
cheddar cheese & 1/2 cup chopped ham (to make
Alfredo or carbonara sauce )
+ onion, mushroom, peppers etc. add to sauce (+
salad)
DAY 2
3 slices w/w or rye bread
+ 1/4 avo OR 2 tbsp peanut
butter or Marmite/ Bovril/ Fish
paste/ Diabetic jam
+ 1 cup LF / FF fruit yoghurt (or
plain) or milk or soy milk
1 cup canned
fruit (drained)
OR 1 big piece
fruit (or 2
small)
+ 1 cup LF / FF
fruit yoghurt
Potato salad with 6-8 baby potatoes (boiled
and cut in half)
+ mixture of green leaves, baby tomatoes,
cucumber & chopped peppers
+ 4 tbsp tuna or tinned salmon OR 1/2 feta
wheel
+ 250 ml fruit juice or cooldrink
Chopped raw
veggies + LF
dip e.g. FF
cottage cheese
1.5- 2 cups veggie stir-fry
+ 1 cup rice or noodles
+ sweet & sour or soy sauce (optional)
+ 2 chicken fillets chopped or similar portion of beef
strips (~150g)
Stir fry with minimal oil!
DAY 3
Smoothie:
2 cups chopped fruit
+ 1 cup LF / FF yoghurt
Blend fruit & yoghurt together
with 1tsp honey
2 Ryvita or 3
Provitas
+ Marmite/
bovril/ Fish
paste/ FREE
veg/ 1 LF
cheese wedge
Salad: 1.5 cups corn or pasta or couscous
+ chopped butternut / carrots
+ any FREE veggies
+ 1 tbsp chutney / sweet chilli / spices
+ 4 tbsp nuts / seeds OR 2 tbsp tuna & 2 tbsp
seeds OR 1/2 cup chunky cottage cheese
+ 250 ml fruit juice or cooldrink
1 Kellogg's bar
OR 1 piece
fruit
+ 1 cup LF / FF
yoghurt
2 breadrolls OR 1.5 cups mash'd potato OR handful
LF oven-baked chips
+ 1 cup starchy veggies e.g. beetroot, sweetcorn,
peas, carrots
+ 2 beef / chicken / pork / ostrich kebabs (~180g)
OR piece lean steak (size of hand palm) OR 2
chicken fillets (eg. as 2 chicken burgers)
+ FREE veggies e.g. side salad
DAY 4
3 slices w/w or rye bread OR 2
slices bread & 1/3 cup baked
beans
+ 1 boiled or poached egg
As Day 1 or
Safari fruit bar
or Tru fruit bar
+ 250ml LF/FF
6 Corn Thins OR 4 Ryvita crackers
+ any FREE veggies e.g. sliced tomato,
cucumber, gherkins
+ 4 tbsp tuna or hummus OR 3/4 cup FF
1 piece of fresh
fruit
+ 175 ml LF
yoghurt
2 cups brown / wild rice or mashed potato
+ 1 cup starchy veggies e.g. mixed veg, butternut,
peas
+ ~150g extra lean mince / beef / chicken (as curry
+ grilled tomato / mushroom
yoghurt (1 cup)
cottage cheese
+ 250 ml fruit juice or cooldrink
& rice or stew or cottage pie)
+ 1 gem squash with 1 tsp syrup/ sugar/ honey
(optional)
DAY 5
1 Kellogg's All Bran bar
+ 1/2 med grapefruit & 2 tsp
sugar
+ 175 ml LF fruit yoghurt OR
250 ml FF artificially sweetened
or plain yoghurt
as Day 1 or 3 2 sandwiches (high fibre bread)
+ any FREE veggies e.g. lettuce
+ 1 tbsp chutney or mustard
+ 4-6 thin slices LF cheese OR 4 slices lean
cold beef / chicken roll
+ 250 ml fruit juice or cooldrink
as Day 1 or 2
or 3 or 4
3 medium ready-made roti's OR 2 w/w Pita bread
+ 2 cups filling: ~150g Beef strips "dry-fried"
+ stock cube, onion, peppers, tomato, BBQ sauce
Split sauce over 2 roti's / pita), spread with FF plain
yoghurt
DAY 6
2 cups high fibre cereal
+ 1 cup LF / FF milk or soy milk
as Day 2 or 4 1 cup LF veggie soup or canned or packet
soup (LF / Lite)
+ 3 slices toast or fresh high fibre bread
+ 4 tbsp hummus or peanut butter or LF cream
cheese
+ 250 ml fruit juice or cooldrink
as Day 1 or 2
or 3 or 4
2.5 cups pasta + tomato-based sauce
+ plenty FREE veggies (mushroom, peppers etc)
+ 2 chicken breasts cut into strips (~180g)
+ FREE veggies e.g. steamed green beans drizzled
with lemon
DAY 7
1.5 cups cooked oats or high
fibre tastee wheat OR 50g
oats-so-easy
+ 1/2 cup LF/ FF milk or soy
milk
as Day 1 or 2
or 3 or 4
as Day 1 or 2
or 3 or 4
1.5 cups mashed potato OR 3 baked potatoes
+ 1 cup roasted veggies e.g. butternut, pumpkin,
peppers, aubergines etc.
+ 1 fish fillet (240g) OR 1 large chicken breast or
piece of steak (ostrich/ beef) (180g) (dry-fried or
grilled with herbs & spices)
+ side salad (FREE veggies) if very hungry

mate you have bought steroids, which is illegal. be careful what info you give out here. dont try and meet someone from the forum for help, its not going to happen.

just chill, we will help you here. what are your stats in English please?

Well I'm 29 weigh about 103kg and I'm 1.8m tall, started gym yesterday, what else u want?

throw that rubbish diet away. i understand you've made the assumption that now you're on gear you have to eat a shit load to grow. in your case it isnt so. your muscles are probably so under developed you could grow on a deficit.

a lot of tht food is junk, eat clean or you will bloat up like a puffer fish. i promise you, you wont like that.

i hope you know about PCT and have an AI

have you injected the cyp once?

What is PCT and AI? I'm dumb when it comes to this stuff, that is why I'm here

MRfeathers wrote: have you injected the cyp once?

Yes only once, 250mg 2ml on sunday night

ok keep that vial of test. please dont use any more!!im sure you wont be that shutdown but id do pct 1 just in case
www.anabolicsteroids.co.za/articles/info...9-post-cycle-therapy

check the link, its the first pct

you are lucky you have come here. you have no idea how badly you couldve messed your body up. in some cases the damage would be irreversible and you'd have to spend the rest of your life paying for one stupid decision.

@SV

Jy weet die foto's van jou wat jy gepost het, ek lyk soos jou before foto's, wat het jy alles gedoen om so na 12 weke te gelyk het?

MRfeathers wrote: you are lucky you have come here. you have no idea how badly you couldve messed your body up. in some cases the damage would be irreversible and you'd have to spend the rest of your life paying for one stupid decision.

What is half life and all that words?

SV has been training for years. it looks to me like you're looking for short cuts. i dont have time for that. until you come right oupa and pyro can help coz im done now

MRfeathers wrote: ok keep that vial of test. please dont use any more!!im sure you wont be that shutdown but id do pct 1 just in case
www.anabolicsteroids.co.za/articles/info...9-post-cycle-therapy

check the link, its the first pct

No need for PCT after one shot of Test only.

Add: Reading THAT diet + me being on keto = me foaming at the mouth!