Hertz year log

Wanted to start a log for a long time just couldn't get to it. I have made me a promise in the beginning of the year to get my bf down to 10% and it has been hard so far especially the dieting part and it wasn't spot on this whole year but I made a good effort.

Height: 180cm
Weight: 79, 7
Age: 23

This was 22/01/2014

This was week 10 of my 12 week test cyp only cycle and diet was off alot I just ate every thing I could that was clean but had the occasional suger now and then but was under my daily protein requirements

Good progress but you could have achieved the same without the Test. At your age your endogenous Test production is still high (or rather it should be). I hope you have your PCT because you'll need to start about 34 days after your last Test injection. Would have been better to add something like Anavar, Tbol or Winnies to bridge until PCT. You'll have to eat and train 150% after your last pin and throughout PCT if you want to retain your gains.

Do you have any other stats like BF% before and after, measurements etc so you could see how your body composition changed?

Also post your training regimen, diet and calorie stats. I guarantee the okes here will have ideas and suggestions to help you.

Thats's where you'll see the results, not necessarily on the scale.

Should've asked the gurus here for advice before you started. You would've been a lot better off.

Good luck and well done. Just keep it up.

This is me now 3 weeks after my pct end and was taken 27/06/2014
Juat after pct I started cutting all sugars except those from fruit and vegies and I minimized my carb intake as low as I can and eating as much protein foods I can and doing cardio every second day and weights 3 times a week... I am open to any comments and judgements also open to advise from you guys and if you could help me estimate my ccurrent bf percentage. Thank you

Thank you for your reply and yes did pct 1 from this site 30 days after last pin, I could have done it without the test yes I figured that but it motivated me more to workout harder and if the bug bite you it won't stop itching.
As I said I never really followed a diet, but I do realise I should have and would've made better progress with a proper diet plan.
I figure I started with a bf of 25% and now probaly somewhere between 15-17 but I do not have the knowledge to estimate it myself and if a person estimate yourself you tend to take a few percentage more off than you should.

I reckon you were under 18-20% when you started and sitting at about 15% now.

However your lean has gone up, that's for sure. A pity you didn't get BF% measured with calipers. THat's more motivating than anything.

Even though you think your diet was good I almost guarantee it wasn't and that is what limited your results.

In any program like this diet is 99%. If your diet isn't spot on you can train as hard as you want, use the best AAS and supps money can buy and it won't be worth jack.

Just by proper diet and training alone you could've had better results.

Your timing of nutrients and meals is THE single most critical point and this is where you results would've been better had you asked the guys here first.

Post your diet and I mean everything, as well as your training and the guys here will advise you properly.

You have a good frame to work off so make sure your next cycle (if you're going to do one, isn't wasted)

I presume you're not looking at gaining bulk so I reckon the Anavar and Proviron cycle ( www.anabolicsteroids.co.za/articles/sample-cycles/21-cycle-2 ) should be your next cycle. Nice, simple and short, but will cut you and get your strength and vascularity up. It is a pricy one though.

Oky I will post the diet I have been doing ever sonce after pct.

I get up at 5:30
Multivitamin
Green tea no sugar

Meal1 5:45
5 egg whitess
Whey protein (bssa mixed with nutritech half/half)
Fruit (orange , apple or bannana)
If not eggs it would be meat from previous night as long as its protein and above 25g protein, all my meats I measure above 120grams

9 am tea time
Meal2
Biltong or droewors ( above 150 gram )
Fruit (same as above)

12pm lunch
Any meat or fish I could get from shopor previous night
If we made broccoli the previous night I would have a handfull if not I'll have fruit

3:30pm go home

4:00pm
Whey shake
Banana

6:00pm workout

After workout usually 45min
Have any meat I can get my hands on except pork or have a shake
Ssn bcaa 7gram

And thats it usually.. saterdays I'll up carbs have some basmati woth a meal or some nuts and everyday I drink just over 2 litre water

Training is split
Legs
Chest and back
Arms and shoulder
I will skipa day between each where I then do cardio and abs or calfs and I have one rest day on day 7

Cardio is 25 min intensity is dependent on motivation and 10 min abs or calfs

+1 on your progress.

Thank you oupa but still a long way to go.
So I have some time on my hands and calculated my bmr, if I am at 16% bf and weighing in at 79,7 I have 67kg lean mass so all and all my bmr comes down to 1817cals, and minus 10% is 1635cals. How should I devide the protein, carbs and fats?

Too much fruit imho.
Use www.fatsecret.co.za to calculate your calories from your food. You have to weigh EVERYTHING.

Read the diet stickies. Plenty info there for you to design a diet which can be tweaked by the gurus here.

A keto diet for 8 weeks may also be an option. Will really melt the last fat and lean you out. Alternatively use FFF.

Point is you have plenty of options because your body is already solid and in quite good shape.

Good job Hertzzz.
Keep going strong everyday, one day at a time, and you will reach your goal.
+1 my bro.

Nate

How long after test cycle can I do the anavar and proviron cycle?

Time on is time off soldier, you will need to be much leaner for that cycle and it's not cheap. Waste of money imo

Oky so still 3 months to get my bf down, thank you for quick response fillet

Fatloss is going slower now lost 1, 2kg in 2 weeks and use to be that in a week's time, so decided to take up cyclo's suggestion and do ketosis diet, after some research this is what I came up with...


2740kcal Daily Maintenance Calorie Intake
2460kcal Daily Calorie Intake
20g Carbohydrates (4%, 100 kcal)
140g Protein (23%, 560 kcal)
200g Fat (73%, 1800 kcal)

Still working on the diet itself just thought you guys could help adjust it or approve it for me , this is my first try at it and to be honest I am very excited to start.

Can't do keto now you are too close to PCT, you will lose all your gains. Wait ar least 3 months past PCT (or at least for a blood test showing testerone levels are back to normal) before doing something like this.

I have ended my pct about 6 weeks ago, still too soon? And I was wondering while I was planning the plan , should you add the oil from flaxseed to your daily nutrition calories or can I leave it out like with fibres?

Too soon. The clomid is only just out of your system and your test levels are expected to drop hard when this happens. Your main focus should be to keep anabolic and to increase testosterone levels. You need lots of calories and carbohydrates, water, intense training and plenty of rest.

You should count those calories yes.

Nice explanation Pyro. Very easy to understand. Shot. +1 my bro

I will definitely postpone for another couple weeks, maybe start mid next month but will use this time to research and plan my diet to really hit the nail on the head...

Good day guys, I have always been acne prone but it is getting worse now on my chest, is this normal even if I am done with my pct ? Ican post a pic if necessary?

Hey my bro,

Before considering all the expensive shit you could take for acne, try a simple sugar scrub from body shop. Sometimes the skin just needs a good exfoliation to get rid of all the dead skin cells which are blocking up the pores.
Get your chick to do it in the shower (scrub that is) and enjoy.

Nate

Thanks nate for the scrub advice, did it and got some cetaphil cleansing lotion will look how it goes.

Now I have got my diet figured out hopefully and if not hoping you guys can help me out please.

I need 3100 to maintain so for cutting from next week I am going to go down to 2500 ish hoping to shed some bodyfat to get ripped like you guys , also planning my second cycle but will post in cycle discussion.

Wakeup
Green tea no sugar
15ml flaxseed oil

Morning
4× eggs
1× egg white
Scrambled in tsp coconut oil

8 am snack
50g macadanian nuts

9am tea time
100g broccoli cooked from fresh
2× hake medalions (125g)

11am snack
20g Cheddar cheese

12pm lunch
100g broccoli cooked from fresh
180g chicken fillet

2pm snack
45g shoulder bacon

Pre workout
50g macadanian nuts
20g bssa whey concentrate
30g muscle works superior whey

Post workout
20g bssa whey concentrate
30g muscle works superior whey

2 hours ish after that, dinner
1× whole egg
1× egg white
2× shoulder bacon (45g)

Fat: 149,79g
Carbs: 50,12g of which 18, 4g is fibre
Prot: 245, 7g
Everything was counted with fatsecret app

Please help out this is my first diet where I count everything and need to shed some bodyfat thanks guys

Oh and in mornings a multivitamin and some days I will switch between cauliflower and broccoli thanks