Lose Overall Size

Ok heres the thing.being doing weights on and off for about 8years now without ever really worrying about correct dieting.ate whatever,whenever.so here i am,10years after finishing high school,and have never seen my abs since then.just got bigger and offcourse fatter over the years.i got sick and tired of being big and uncomftable @ 128kg about 8months ago.tried various diets and some hard work,but its yo yoing this whole time.im down to 110kg and 18%body fat right now.but want to reach at least 8%.ive tried weights alone.ive tried cardio alone.and even combination.but not dropping more weight right now.i know that muscle weights more than fat.but @ the end of the day,im not worried bout to much size and muscle anymore.wana get comftable with my weight.want to become more athletic and compete in cycling and iron man competitions.but how do i make that complete transformation?how do i burn the fat,lose the water,and lose some muscle to get lean and lose overall size?please any help and advice would be much appreciated.p.s. Im started spinning a few weeks ago.getting fit and losing some waist size i must say.thanks guys

For starters get a good low carb high protein diet.
( Type down you exact day to day diet and lets see what needs to be changed. )

The last cycle I did made me drop alot of fat and gained a good amount of lean muscle .

I did Winstrol + Tbol cycle for 6 weeks. Worked like a charm. Got my six pack and never looked better.

I kept to the Max-OT program and did cardio for around 10 min everyday after weight training.

The key to losing size is diet.
To speed things up do a lot of cardio, twice a day on some days if you can.
Spend a few hours on the bicycle every week and the weight will fall off.

acidkidsa wrote:

For starters get a good low carb high protein diet.
( Type down you exact day to day diet and lets see what needs to be changed. )

The last cycle I did made me drop alot of fat and gained a good amount of lean muscle .

I did Winstrol + Tbol cycle for 6 weeks. Worked like a charm. Got my six pack and never looked better.

I kept to the Max-OT program and did cardio for around 10 min everyday after weight training.

@acid

Can you give some figures on your results of the Tbol & win cycle?

Any bad sides from the cycle. Planning on working those 2 compounds into my next cycle.

andre300 wrote:

acidkidsa wrote:

For starters get a good low carb high protein diet.
( Type down you exact day to day diet and lets see what needs to be changed. )

The last cycle I did made me drop alot of fat and gained a good amount of lean muscle .

I did Winstrol + Tbol cycle for 6 weeks. Worked like a charm. Got my six pack and never looked better.

I kept to the Max-OT program and did cardio for around 10 min everyday after weight training.

@acid

Can you give some figures on your results of the Tbol & win cycle?

Any bad sides from the cycle. Planning on working those 2 compounds into my next cycle.

www.anabolicsteroids.co.za/forum?func=vi...tid=4&id=16483#18784

Sides were very min. I only experienced slight acne really.


Strength gains were medium. I first dropped alot of water and fat then gain some good quality lean muscle .

I went up to 86 and now 4 weeks later I am down to 83. But thats prob due to fat loss more than anything. I look clen after my cycle.

if you are on a bulk phaze carb cycling is so easy when trying to loose fat,u will do 3 days lower calories and then 1 day back to bulking value, add in some cardio and fat burners and u will keep size and then shred that fat off.also it might be the choice of food in your diet that might be slowing your progress down

Currently my diet looks like this: 06:00AM - Drink some apple cider vinegar with water on an empty stomach. Then at @07:00am for breakfast ill have some oats cooked in water in microwave with little bit of fat free milk and some suganon tabs.also have some whey protein(30gr) with water.08:00am ill do spinning for 1hour.straight after ill have 60gr of whey(EVOX).Then @ 10:15 ill have a fruit with maby some fat free yogurt of pyotts cracker bread with low fat cottage cheese.@noon 12:00pm ill have either chicken breast with some steam it veg or eggs on low gi true whole wheat bread from sasko with some steak.100gr of lean topside thick flank.then @ 14:30 ill snack on some fruit again or maby some salad or salad ingredients e.g. Cucumber and tomatoes. Then @ dinner 17:00 ill either have chicken or the steak.with some veg or mcains oven chips.the transfat free one.@20:00 before i go to bed ill have 60gr of whey protein again and 1or2 raw brocolli heads.during the night ill drink alot of ice water. Some things i add into my diet wich i didnt mention:garlic,flaxseeds grounded,almonds,peppers and chillie spices,suger free peanut butter,pineapple,smoothies. Just some things to boost the metabolism. Any thoughts on all of this? Remember: i want to lose overall weight and size. I have a big upper body. And 20kg more and 10% body fat seems like alot. I am thinking of going running in the afternoons. Wich will mean ill do spinning in the morning. At 13:00 bit of weights and at around 4 or 5 jogging? Thanks again guys. And im considering the winstrol again. Used it once before,bout 3years ago.it did cut my shoulders pretty good.thats about what i remembered

IMO, your diet needs some serious work.
Drop the following, pyotts cracker bread, whole wheat bread, oven chips, fruit in the afternoon, smoothies.

Why don't you email DJ and ask him to do a diet for you ? (he charges for diets but don't know how much)

I think you need to change your entire diet, you need to add some brown rice, green veggies.
Do you know how much protein/carbs/fat you eating on a daily basis ??

I didnt realise the diet was that bad ^^. I kinda knew the bread was a problem though. Its kinda hard eating 6 to 8 times a day and keeping it intresting. And have various foods. Im not sure about my daily ratios on protein/carbs ect. To be honest i didnt like to concentrate 2much on the numbers and digits rather the how i felt mentally. But ya,im always up for new suggestions and help.

Bloodeyes wrote:

Ok heres the thing.being doing weights on and off for about 8years now without ever really worrying about correct dieting.ate whatever,whenever.so here i am,10years after finishing high school,and have never seen my abs since then.just got bigger and offcourse fatter over the years.i got sick and tired of being big and uncomftable @ 128kg about 8months ago.tried various diets and some hard work,but its yo yoing this whole time.im down to 110kg and 18%body fat right now.but want to reach at least 8%.ive tried weights alone.ive tried cardio alone.and even combination.but not dropping more weight right now.i know that muscle weights more than fat.but @ the end of the day,im not worried bout to much size and muscle anymore.wana get comftable with my weight.want to become more athletic and compete in cycling and iron man competitions.but how do i make that complete transformation?how do i burn the fat,lose the water,and lose some muscle to get lean and lose overall size?please any help and advice would be much appreciated.p.s. Im started spinning a few weeks ago.getting fit and losing some waist size i must say.thanks guys

Maybe along with the changes in your diet as advised you can try increase your effort during your workout. During the weight sessions try and keep your heart rate up as high as possible. One way of achieving this is to minimise the rest periods between sets toabout 1 minute. Try go as heavy as you can for 4-6 reps. Also try use as many combination excersises as possible, they will force your body to use more muscles an therefore burn more calories.

Every other day try hit the cardio. A 20 minute interval session on the treadmill will work wonders. Does and has for me.You need to get the heart rate upover 85% of max...rest two minutes bringing it down again...then sprint for about 1 min bringing it up again.... its an awesome workout if done properly....good luck