Hey y'all
Just wanna start out by saying thanks for all the advice and info everyone's shared in this forum. It's been really helpful for someone new like me. I feel like I've hit a plateau regarding my current workout routine and diet and would really appreciate advice as to where I can improve or what I can change. My goal is to try and cut fat but retain as much of my current muscle as possible. Been doing my current routines for like 4 months now and I haven't seen a drop in Body Fat %
I understand that this is a forum that discusses anabolics use but I'm not someone who's been on anabolics (yet) as I read on reddit (r/steroids) I'm not of the recommended minimum age or ffmi to begin my first PED cycle.
Here are my body stats:
Male
Age: 24
Height: 176cm
Weight: 81.2kg
BMR: 1850kcal
Here's my Full Blood Count Test results, figures in
BOLD are my actual results and figures in
ITALIC is the range they're supposed to be within (idk the exact significance of all this or if I even did the right tests but I'm dumping them here regardless. Maybe y'all can make more sense of them than me lol. The doctor I went to said the full blood count results are okay and that's all I went off of ):
WBCx10^3
6.81 /uL
(4.00 - 10.00)
NEUTROPHILS
3.18 X10^3/uL
(2.00 - 7.00)
POLYS
46.70 % (40 - 80)
LYMPHOCYTES
2.96 X10^3/uL
(1.00-3.00)
LYMPHS
43.50 %
(20 - 40)
Neu/Lymph Ratio
1.07
MONOCYTES
0.47 X10^3/uL
( 0.2 - 1.0 )
MONOS
6.90 % (2 - 10)
EOSINOPHILS
0.16 X10^3/uL
(0.02 - 0.50)
EOS
2.30 % (1 - 6)
BASOPHILS
0.04 X10^3/uL
(0.02 - 0.10)
BASO
0.60 %
(0 - 2)
RBC x 10^6
5.22 /uL
(4.5 - 5.5)
Hemoglobin (Profile):
HEMOGLOBIN
15.80 g/dl
(13.00 - 17.00)
HEMATOCRIT
46.10 %
(40 - 50)
MCV
88.3 fl
(83 - 101)
MCH
30.30 pg
(27 - 34)
MCHC
34.30 g/dl
(31.5 - 37.0)
RDW
12.5 %
(12.9 - 17.
PLATELET COUNT x 10^3
285 /uL
(150 - 410)
Here's what I'm eating on a daily (except if I have to go for an event or a function).
Breakfast (360 kcal)
•
2 boiled eggs → 140 kcal, 12 g protein, 10 g fat
•
1 slice brown bread → 75 kcal, 15 g carbs, 3 g protein
•
1 small apple (~100 g) → 80 kcal, 21 g carbs
•
1.5 tsp peanut butter → 65 kcal, 2 g protein, 6 g fat
Lunch (510 kcal)
•
3 boiled eggs → 210 kcal, 18 g protein, 15 g fat
•
1 cup steamed veggies → 50 kcal, 10 g carbs
•
1 large boiled potato (~200 g) → 145 kcal, 34 g carbs, 4 g protein
•
1.5 tsp olive oil → 105 kcal, 12 g fat
Post-Workout Snack (250 kcal)
•
Whey protein shake (1 scoop) → 120 kcal, 24 g protein
•
250 ml orange juice → 110 kcal, 25 g carbs
Dinner (730 kcal)•
250 g chicken breast → 410 kcal, 50 g protein, 8 g fat
•
1.5 cups mixed veggies → 100 kcal, 20 g carbs
•
1 cup cooked rice (~150 g) → 140 kcal, 30 g carbs
•
1.5 tsp olive oil → 80 kcal, 9 g fat
Daily Totals (core only)
Calories: ~1855 kcal
Protein: ~125–135 g
Carbs: ~150–160 g
Fat: ~50–52 g
And here's what I do for a "Workout" (I don't have a personal trainer or nutritionist and what I have so far was from reading multiple different forums and chatgpt). I swim every Monday-Friday from 6am-7am where I burn an average of 220kcal every session, I do this just so I can get some movement and some energy burnt before my main workout which is a Push-Pull-Legs(and core) "split" so I go:
Monday: "Push"
Tuesday: "Pull"
Wednesday: "Legs + Core"
Thursday: "Push"
Friday: "Pull"
Saturday: "Legs + Core"
Sunday: REST
"Push":
Bench Press: • Set 1: 30kg - 12 reps • Set 2: 60kg - 10 reps • Set 3: 60kg - 10 reps • Set 4: 60kg - 10 reps • Set 5: 50kg - Till failure
Cable Chest Fly: • Set 1: 65kg - 9 reps • Set 2: 65kg - 9 reps • Set 3: 65kg - 9 reps
Tricep Pushdown: • Set 1:30kg - 9 reps • Set 2: 30kg - 9 reps • Set 3: 30kg - 9 reps • Set 4: 30kg – 9 reps
"Pull":
Lat Pulldown: • Set 1: 35kg – 11 reps • Set 2: 35kg – 11 reps • Set 3: 35kg – 11 reps
Seated Cable Rows: • Set 1: 20kg - 12 reps • Set 2: 50kg - 10 reps • Set 3: 50kg - 10 reps • Set 4: 50kg - 10 reps
Dumbbell Bicep Curls (Seated): 4 sets of 10kg - 11 reps
"Legs + Core":
Back Squat: • Set 1: 50kg – 11 reps • Set 2: 50kg – 11 reps • Set 3: 50kg – 11 reps
Leg Extension: • Set 1: 50kg - 7 reps • Set 2: 50kg - 7 reps • Set 3: 50kg - 7 reps • Set 4: 50kg – 7 reps
Hamstring Leg Curl: • Set 1: 50kg - 9 reps • Set 2: 50kg - 9 reps • Set 3: 50kg - 9 reps • Set 4: 50kg – 9 reps
Plank: 3 Sets of 60 second holds.
Please note that I couldn't do the weights or the reps I've written above before. I've currently built up to those weights and reps by changing up one rep every week until I hit 12 reps for a particular exercise and I can do it somewhat comfortably then I increase the weight for that exercise and try and build up to 12 reps again for that new weight.
Also apologies for the really lengthy post just wanted to try and give a sorta full picture about my situation so I may be better guided. Thanks in advance.
