First of all, hello guys. This is a great community. I have been interested in weights and lifting since I was 16.I am 22 now.I have worked out on and off since then. So I had never taken it as seriously as many of you guys do. Before, I thought I knew something about weightlifting, but now after visiting this forum, I know I was wrong.I always knew diet was an important part in achieving your goal and protein helps in muscle building etc. But that is about it. Today I am going to post my diet and my workout plan and I would request you guys to take look at it and point out what I am doing wrong etc.

I am 5 feet 10 inches tall and I weigh 181lbs. My body fat is around 19-20 %.I would like to reduce my bodyfat before bulking up.

Diet

9 am- 2 Eph 25 +

9 :30 am-36 g oatmeal with 150 ml semi-skimmed milk, 1 and a half scoop of PHd Pharma whey containing around 30 g of protein with 1 and a half tea-spoon of Udo's choice,1 Phd methox-7-test

12:00 pm- 3 egg whites, 1 cup green tea.

1:30 pm-3 Scoops of NO-Xplode and 2 Eph 25 +

2:00 pm- workout, Phd Synergy ISO 7 as post workout drink

3:30 pm- 2 Eph 25 +

4 p.m- Chicken(1 large leg) and steamed vegetables(carrot, broccoli, cauliflower), 1 Phd methoxy-7-test after meal

6 :30 p.m- 1 scoop of Phrma whey containing 20 g of protein and some peanuts.

7 :00 p.m- 1 cup of green tea.

9:00 pm- chicken with vegetables or egg whites, 1 methoxy-7-test after meal.

12:00 am- 1 scoop pharma whey before bed.


Workout

Day 1- Flat dumbell press
Incline barbell press
Flat dumbell fies
Decline barbell press
Lying triceps press
Rope-pushdowns

Day 2- Barbell squats
Leg press
Seated leg curls
Donkey calf raises
Weighted side bends.
Weighted crunches.

Day 3- Seated barbell shoulder press
2 -arm side delt raises
Dumbell press
Dumbell shrug
Weighted crunches

Day 4- Barbell rows
Wide-grip lat pull downs
1-arm dumbell rows
Standing hammer curls
Standing ez-bar burls


I do 3 days of cardio a week on treadmill. I make sure my heart rate is 135-140.

I drink loads of water too.

So guys,what changes should I make in my diet,workout and supplementation? I appreciate all your suggestions.


Thank you.

How long have you been doing the above and what results have you obtained so far in terms of rate of weight change (ignoring the first week's change) & any bodyfat % change?

The only changes I'd suggest for now are to use skimmed milk (homogenised fat in milk isn't too good for your arteries) and increase your intake of Udo's by 1 teaspoonful. Whey on its own before bed is too fast-digesting. Milk/cottage cheese is slower-digesting.

Eggs Article
Fats Article
My MySpace page with e-book and much, much more
Where are the Omega-3 fats?

Thanks for your reply. I have been doing the above for 3 weeks now.I don't have the actual figures,but I have lost some fat from the upper abs ,chest area etc. However I made little to no progress with my lower abdomin, lower back in terms of fat loss.I am not expecting any miracle but would it be possible to accelerate the rate of fat loss. Also should I keep on taking the methoxy -7 -test from Phd or should I substitute it with something else?As you can tell I am no expert,I was taking the methoxy-7-test to gain some muscle and probably strength. I am willing to do anything it takes. Thanks again.

no need for the eph right now mate

whats cardio schedule like in terms of time you spend on then treadmill?

if youre losing fat then keep going, it wont spot reduce unfortunately, most men lower abdomen is the last to go. Keep cracking on with it mate and youll get there

www.underground-muscle.co.uk

Oh just noticed, I forgot to mention my cardio duration. Well i do 30-35 minutes of cardio 3 days a week.

Thanks mate. So you recommend taking no Eph,but should I take any other fat burners then?

Edit: Also, is Phd methoxy-7-test good for increasing strength or are there better alternatives?

if youre 20% bf IMO you do not need a fat burner as you havent exhausted all options yet. As for strength it may go down slightly but it shouldn't nosedive. It will come back when you resume normal eating and training.

www.underground-muscle.co.uk

Thanks for the fast reply.

A few more questions:

Firstly I found another user who was cutting and he used 60 mg of 'Var' and for 10 weeks and used 'Clen' for 2 weeks. What are these?I am assuming they are steroids,please correct me if I am wrong. If I wanted to use these(ever),when should I start? I am asking as I know nothing about these and would like to educate my self. Thanks. And sorry for being no naive about these and annoying you guys.

Var is short for Anavar, a steroid. Clen is Clenbuterol not a steroid but another drug.

Both of which you do not need as you need to learn how your body reacts first. If youre not serious about lifting as such then i wouldnt recommend you waste your money on them, plus some of the side effects of clenbuterol are not nice. Put it this way do an extra cardio session for the amount ou would get in metabolic rate increase from Clen.

Most people look rather good at 12% BF which is achievable naturally, it just takes time

www.underground-muscle.co.uk

Ok thanks again.