Seeking Diet & Exercise Advise for first cycle (Enhanced Super Stack)

[drmeek]

As a final Christmas present to myself, I ordered the Enhanced Super Stack from Pure Essence and I am eagerly awaiting its delivery. This will be my first time taking SARMs (or the like) and was hoping to get some diet/cardio/lifting advise to get the most out of this cycle. I have been stuck at my current weight for about a month now and need a kick in the ass to keep me motivated.

Current Stats:
40-years old
6'2"
255 lbs
28.5% body fat

Goal: 205 - 210 lbs

Through diet and exercise, over the past 10-months, I have lost 77 lbs.
Diet: Low Carb (Carbs:~100 grams/day)
2,100 Cal/day
Exercise: Primarily Cardio with light weights
30-min of cardio in the morning with 45-min weights
30-min of cardio at night

I was thinking about starting the Body Beast weight lifting program, along with my current split cardio routine, just to have a more structured approach, but I am interested in what you all suggest.

 

[DylanGemelli]

As a final Christmas present to myself, I ordered the Enhanced Super Stack from Pure Essence and I am eagerly awaiting its delivery. This will be my first time taking SARMs (or the like) and was hoping to get some diet/cardio/lifting advise to get the most out of this cycle. I have been stuck at my current weight for about a month now and need a kick in the ass to keep me motivated.

Current Stats:
40-years old
6'2"
255 lbs
28.5% body fat

Goal: 205 - 210 lbs

Through diet and exercise, over the past 10-months, I have lost 77 lbs.
Diet: Low Carb (Carbs:~100 grams/day)
2,100 Cal/day
Exercise: Primarily Cardio with light weights
30-min of cardio in the morning with 45-min weights
30-min of cardio at night

I was thinking about starting the Body Beast weight lifting program, along with my current split cardio routine, just to have a more structured approach, but I am interested in what you all suggest.

my assumption is at that body fat your wanting to drop a lot of weight in the process... for training i would do an hour of cardio at least 5 days a week... mix in endurance training with HIIT... get in the sauna 4-5 days a week... HIGH reps with lower weight... think 60% of your max lifts at 15-20 reps with 30-45 second rests in between sets...

for diet i would go HIGH protein, MODERATE carbs and LOW fats... 60-65 protein, 25-30 carbs and 10-15 fats... low sodium, sugar to a minimum... keep it extremely clean but get what you need each day and do not starve yourself or you will stall your metabolism and that will be a major hindrance... 2000-2300 calories per day is plenty for your cutting

 

[drmeek]

my assumption is at that body fat your wanting to drop a lot of weight in the process... for training i would do an hour of cardio at least 5 days a week... mix in endurance training with HIIT... get in the sauna 4-5 days a week... HIGH reps with lower weight... think 60% of your max lifts at 15-20 reps with 30-45 second rests in between sets...

for diet i would go HIGH protein, MODERATE carbs and LOW fats... 60-65 protein, 25-30 carbs and 10-15 fats... low sodium, sugar to a minimum... keep it extremely clean but get what you need each day and do not starve yourself or you will stall your metabolism and that will be a major hindrance... 2000-2300 calories per day is plenty for your cutting

Thank you sir. I will put each of these thing into play immediately.

 

[DylanGemelli]

Thank you sir. I will put each of these thing into play immediately.

No problem bro... Post your planned diet sometime and ill help you tweak it accordingly

 

[RickRock]

Dylan gave you some excellent advice to help you achieve your goals while on the sarms stack.

I would also encourage you to check out my diet and nutrition thread, which should help you get a good diet plan together if you are strug.ling with putting things all in perspective. It can really help simplify things for people new to the dieting side of things

http://adrenalinerushforum.com/showthread.php?6585-Diet-and-Nutrition-basics-101

 

[drmeek]

No problem bro... Post your planned diet sometime and ill help you tweak it accordingly

Thanks Dlyan and Rick. Your help is much appreciated. Below is a sample of what I eat most days and the workouts I do. I will add the HIIT Cardio at noon.



Sample Diet: (1,828 Cals; Carb: 92 gm @ ~20%; Pro: 239 gm @ ~50%; Fat: 56 gm @ ~30%)

Pre-Workout (5:00 am) (167 Cals; Carbs: 5 gm; Pro: 30 gm, Fat: 3 gm)
12 oz Black Coffee
1 box Premium Protein Ready-Made Shake
5 Grams BCAAs in Water
1 Cap Vit-D (5,000 mg)

Workout: 5:30 AM Weights (Body Beast)

Breakfast (7:30 am)
Protein Smoothie (296 Cals; Carbs: 15 gm; Pro: 41 gm, Fat: 8 gm)
1/3 Cup Cooked Whole Oats
1 Scoop ON Gold Standard 100% Whey Protein
1/2 Cup Liquid Egg Whites (Egg Whites International)
1/2 Cup Silk Unsweetened Almond Milk
1 Cup Baby Spinach
1 Caps Multi-Vit
2 Caps Fish Oils (3 gm)
2 Caps Calcium Citrate
1 Cap Magnesium

Snack 1 (10:30 am) (266 Cals; Carbs: 25 gm; Pro: 26 gm, Fat: 9 gm)
1/2 Cup 93% Lean Ground Beef
1/2 Cup Brown Long-Grain Rice (Cooked)
1/4 Cup Steamed Broccoli (Chopped)

Workout: 12:00 PM Cardio: HIIT (30 min)

Lunch (1:30 pm) (285Cals; Carbs: 7 gm; Pro: 44 gm, Fat: 9 gm)
140 gm Grilled Chicken
1 Cup Green Leaf Lettuce
1 Tbsp Bolthouse Farms Classic Ranch (Low Fat)
2 Tbsp BBQ Sauce
2 Tbsp Tortilla Strip Salad Toppers

Snack 2 (4:30 pm) (266 Cals; Carbs: 25 gm; Pro: 26 gm, Fat: 9 gm)
1/2 Cup 93% Lean Ground Beef
1/2 Cup Brown Long-Grain Rice (Cooked)
1/4 Cup Steamed Broccoli (Chopped)

Dinner (7:30 pm) (280 Cals; Carbs: 10 gm; Pro: 33 gm, Fat: 12 gm)
150 gm Grilled Pork Chops
1/2 Cup Cooked Spinach (Canned)
1/2 Cup 1% Cottage Cheese
2 Caps Fish Oils (3 gm)
2 Caps Calcium Citrate
1 Cap Magnesium

Workout: 8:30 PM Cardio: Walking @ 5% Incline (60 min)

Snack 3 (9:30 pm) (230 Cals; Carbs: 5 gm; Pro: 39 gm, Fat: 6 gm)
1 Scoop ON Gold Standard 100% Whey Protein
1/2 Cup Liquid Egg Whites (Egg Whites International)
1 Cup Silk Unsweetened Almond Milk