Roozers return

Good day Guys

Its been ages since I posted, see a lot of changes and new faces.

I come to you guys for some broscience.

Just a bit of quick info

Been out of training for 8 months and diet up to crap. Work and injury related.

Been back into the gym now and on keto for about a week. I always do a transition phase on keto to get my head right usually start out on a lot of fatty red meat for the first week then moving over to 70% white meats. Protein sources consist of only Smoked chicken breast(Thank you pick and pay now i can eat chicken again) hake fillets and rump steak.

I have done a couple of cycles and know what my body responds to, for now the goal is to cut a bit of body fat and just get all this muscle memory back.

Started the following cycle last week. ( have not used any substance for 18 months so receptors are yearning )

Week 1-4 Tbol 60mg
Week 1-10 Supertest 320mg
Week 1-10 Sus oregon 500mg (like cutting the Supertest with the sus250)
Week 7-12 Anavar 80mg
Week 1-12 Proviron 75mg

AI will be Letro
Alternating between clen and venom, taking Betasleep (ketotifen) for receptor downgrade

Training is

Mon: back, biceps and calves - cardio 20 min fast paced walking
Tue: Chest, Triceps and abs - cardio 30 min fast paced walking
Wed: Legs, calves, traps - cardio 20 min fast paced walking
Thu: Shoulders, abs - cardio 30 min fast paced walking
Fri: Biceps, Triceps, calves - cardio 20 min fast paced walking

Question is, must I up the cardio or is it sufficient?

DIET

Lay guys this is what I can stomach and I know it works but question is, is the fats and protein to low? And i must rely on shakes and the small meals like a smoked chicken breast that i can just grab and chomp for this is the only way i can do it with my occupation

Meal 1: 3 x boiled eggs - P= 18 C= 1,8 F= 15,9 06H00

Meal 2: 2 x scoops nutritech whey - P= 48 C= 4 F= 2 08H00
1 x tbsp avocado oil - P= 0 C= 0 F= 14

Meal 3: 1 x 125g Smoked chicken breast - P= 27.5 C= 0 F= 4.5 10H00
1 x 30g mixed nuts - P= 7 C= 9 F= 14

Meal 4: 1 x 250g Smoked chicken breast - P= 55 C= 0 F= 9 12H30
1 x tbsp avocado oil - P= 0 C= 0 F= 14
1 x 125g cottage cheese - P= 15 C= 2.2 F= 8

Meal 5: 1 x 125g Smoked Chicken breast - P= 27.5 C= 0 F= 4.5 15H00

Meal 6: 2 x scoops Nutritech whey - P= 48 C= 4 F= 2 16H30
1 x tbsp avocado oil - P= 0 C= 0 F= 14

TRAINING

Meal 7: 1 x 300g hake fillet Steamed - P=60 C= 0 F= 18 19H30

Total P= 302
C= 18
F= 120

calories = 2300

Harris benedict formula states i need 2700 calories on weight loss but i struggle with all the protein can put in more shakes but solids will take a while

Question is the fat quantity sufficient or do i need more?
Protein is on 3g per kg

Stats
age: 25
weight: 110
height: 176

Okay guys this is the way forward please advise if you have a more "scientific" approach.

Just for interest sake tested my Keto yesterday and i am in a High level of Ketosis with the strips,
Weight stayed the same for a whole week while on keto but my muscles are fuller more toned and I actually picked up 1.5kg dont know if the body is just getting back into action, cant really say if body fat dropped but i look a lot fuller

Will appreciate any comments

Lekker man Lekker................

U no what u doing so I will leave it to the boffins to tweak ... enjoy ....

You´re doing keto on cycle???

correct Pyro

Always hardened up nicely while on keto and high test levels, also i cut much better on test...

Can´t build muscle properly without carbs end of story. Busy analysing your diet..

Thanx Pyro

Building more muscle not the goal here

cutting and hardening up is the main attraction to this production.

Roozer wrote: Been out of training for 8 months and diet up to crap. Work and injury related.

Sorry to hear bud!

I have done a couple of cycles and know what my body responds to, for now the goal is to cut a bit of body fat and just get all this muscle memory back.

Started the following cycle last week. ( have not used any substance for 18 months so receptors are yearning )

Week 1-4 Tbol 60mg
Week 1-10 Supertest 320mg
Week 1-10 Sus oregon 500mg (like cutting the Supertest with the sus250)
Week 7-12 Anavar 80mg
Week 1-12 Proviron 75mg

Cycle is fine.

AI will be Letro
Alternating between clen and venom, taking Betasleep (ketotifen) for receptor downgrade


Training is

Mon: back, biceps and calves - cardio 20 min fast paced walking
Tue: Chest, Triceps and abs - cardio 30 min fast paced walking
Wed: Legs, calves, traps - cardio 20 min fast paced walking
Thu: Shoulders, abs - cardio 30 min fast paced walking
Fri: Biceps, Triceps, calves - cardio 20 min fast paced walking

Question is, must I up the cardio or is it sufficient?

Is good comrade.

DIET

Lay guys this is what I can stomach and I know it works but question is, is the fats and protein to low? And i must rely on shakes and the small meals like a smoked chicken breast that i can just grab and chomp for this is the only way i can do it with my occupation

Meal 1: 3 x boiled eggs - P= 18 C= 1,8 F= 15,9 06H00

Meal 2: 2 x scoops nutritech whey - P= 48 C= 4 F= 2 08H00
If you are taking a double serving then 4 scoops.
1 x tbsp avocado oil - P= 0 C= 0 F= 14

Meal 3: 1 x 125g Smoked chicken breast - P= 27.5 C= 0 F= 4.5 10H00
1 x 30g mixed nuts - P= 7 C= 9 F= 14

Meal 4: 1 x 250g Smoked chicken breast - P= 55 C= 0 F= 9 12H30
1 x tbsp avocado oil - P= 0 C= 0 F= 14
1 x 125g cottage cheese - P= 15 C= 2.2 F= 8

Meal 5: 1 x 125g Smoked Chicken breast - P= 27.5 C= 0 F= 4.5 15H00

Meal 6: 2 x scoops Nutritech whey - P= 48 C= 4 F= 2 16H30
1 x tbsp avocado oil - P= 0 C= 0 F= 14

Non training +-2000 kcals. Perfect.

TRAINING

Meal 7: 1 x 300g hake fillet Steamed - P=60 C= 0 F= 18 19H30

Total P= 302
C= 18
F= 120

calories = 2300

Good.

Harris benedict formula states i need 2700 calories on weight loss but i struggle with all the protein can put in more shakes but solids will take a while

Question is the fat quantity sufficient or do i need more?
Protein is on 3g per kg

This is not for Keto this is for bulking. On keto keep protein between 150-200g.

Stats
age: 25
weight: 110
height: 176

Dude with those stats you are either a monster, or you are at about 40% bodyfat. What would you rate your bodyfat percentage is?

Okay guys this is the way forward please advise if you have a more "scientific" approach.

Just for interest sake tested my Keto yesterday and i am in a High level of Ketosis with the strips,
Weight stayed the same for a whole week while on keto but my muscles are fuller more toned and I actually picked up 1.5kg dont know if the body is just getting back into action, cant really say if body fat dropped but i look a lot fuller

Will appreciate any comments

Lekker man Lekker................

Complete waste of a cycle i.m.o. Could have done the same with just Clen and Yoh.

body fat I rate is on 25...

I tend to keep gains for long periods of time, just pick up on the gut.

And why i am cycling these compounds... well i have stocked up on the stuff and i have my own golden rule i throw away anything older than a year on juice or supplements ("vol kak")

so cycle the course get to my desired body weight while not dropping muscle mass and mid next year hitting a big bulker....


Thanx for the comments pyro, will reduce my meal 7's protein portion

And not to be funny but my body responds very sick to anavar, get vascular and tend to have a much more full look... dont know if it is in my head? But another reason for the test is, i feel i need it, especially now with work and the diet and training it gives me the edge the motivation and the self confidence.... maybe i am just addicted to test haha

Bodyfat is way too high for test. Remember that fat is where the Aromatase Enzymes are. These are the assholes that convert Test to Estrogen. The more this happens, the more sides are likely to experience, especially w.r.t gyno and bloating.

Keep you meal 7 protein as you will need the extra protein on training days, and then reduce the protein in your normal routine for days when you don´t need protein as much.

Firstly bud welcome back nice to see old faces.

i agree with Pyro test is a bit too high I would lower your dose to max 600mg a week.
Secondly id rather opt for 3 times a week HIIT cardio post workout or morning fasted. Far more fat loss. I know you doing Keto that's why I say 3 times a week only.

Thirdly rather swap that smoked chicken breast for normal Chicken Breast I know the sodium in smoked chicken breast is high and not very healthy option vs Normal chicken breast. Smoked has questions around it of being carcinogenic etc.
I prefer Fat Furnace Fifteen as a fat burner as opposed to Venom, it can be run safely with Clen. I did it and loved the results, obvioulsy lower dose of Clen.