Need help cutting and getting back into shape

[caples11]

Nice board here guys. Let me give you a little history about my self. I have been cycling and training for about the last 7 years. Due to some personal problems I really let my self go this past year and a half.
For the past year I have been smoking over a pack a day, no cardio and eating pretty much what ever i wanted. For the last year i have been cruising on 200mg ew of test cyp. Right now i weigh 240 at 15% bf.
I am so out of shape that I can only do like 3 sets of 10 for each body part before i get so winded i have to stop. My current routine is
monday shoulder press 110lb dbs 3 sets of 10
tuesday squats 225 5x5
wed- dips with 100lb db strapped 3 sets of 10 and close grip bench 225 3x5
fri= bb rows 275 3 sets 5 reps

Now i am cutting out the cigs and getting my diet in check. Going to run 50mg of tren ed, 50mg of winny ed and 200mg of cyp ew. Can someone give me good way to start a better routine and get my wind back? Please help guys I am ready to get lean again.

[archive_Ulter]

My first advice to you is don't use the tren yet. You already don't have the wind you need and tren will make it worse. You need to drop the smoking now and start cardio every day. Get on the tread and spend the next two weeks doing one minute around 8mph and 9 minutes around 4mph for 30 minutes. Or at least try to work up to that. Until you get your wind back you're kidding yourself about cutting.
Come back after two weeks and check some of the training logs and see which routine looks fun to you.
You should using SesaPure/Glucorell for your fat loss and add RED Blast to your workouts.

[Fukkenshredded]

Well, Caples, as fate would have it, you and I are in the exact same situation. Now, I do know a little sum-sumpin' about getting ripped. I promise you that if you walk with me the next twelve weeks, and do everything that I do, lift for lift, walk for walk treadmill for treadmill, meal for meal, you WILL be a lean motherfucker in twelve weeks, which is just in time for SUMMER, baby! So don't fret. Fukkenshredded is in da house! And we gonna strip that fat right off our bodies and show the ladies what is up! You ready?

Step one:

Go out and buy three cases of MetRx RTD shakes. Whatever flavor you prefer (I like strawberry myself!) and put them all in your fridge.

Next, dump ALL CARBONATED DRINKS. No cokes, diet cokes, energy drinks, or any other carbonated crap. It's all garbage. Get rid of it right now. You're gonna drink three things for twelve weeks: RTD shakes, green tea, and WATER. A gallon and a half a day at least, and if you can get two gallons down, well, that's even better. but you must be absolutely militant about his, Caples. NO CHEATING AT ALL. NONE.

Step two:
Get yourelf a workout notebook. This is a book in which you write NOTHING EXCEPT EXERCISE ROUTINES AND PROGRESS. No girl's phone numbers, no directions to parties, nothing but the workout. It's your BIBLE, bro, for twelve weeks.

Step three:
Next time at the gym you need to assess where you are cardiovascularly. So here's what you're gonna do. Take your resting pulse before you start your workout. Then I want you to set the treadmill at four miles per hour at a fifteen percent incline (that's the highest setting for incline, okay?) and walk for three minutes. Then take your pulse immediately thereafter. Take it again after sixty seconds, then after 120 seconds, 180 seconds, and so on, every minute, until you are fully back to baseline. Report those numbers to me right here in this thread.

Step four:
By some bags of baby spinach, fresh and uncooked. This is gonna be your finger food for twelve weeks. You are gonna eat a bag of spinach every three days or so. You're gonna eat so much fucking spinach that you think you're gonna turn green. Understand?

Step five:
Eliminate all bread. ALL BREAD. There will be no sandwiches, no toast, no muffins, no bread at all, period. NONE. Get rid of it right now and forget it even exists, because you are gonna crave that bread like nobody's business really soon and I don't want it within your reach or you will sneak a piece here and there.

Step six:
No meals after seven o'clock at night. That's right, bro, NONE. That includes protien shakes and supplements. YOU WILL NOT EAT AFTER SEVEN AT NIGHT, PERIOD. This is CRUCIAL for this approach to yield the results you want.

Step seven:
Schedule your workouts first thing in the morning. Now, I understand that you might be a very busy man with a tough work schedule. Well, tough. If you are serious about losing this fat for REAL, then you find a way to get the workouts in FIRST THING IN THE MORNING. This means you might be working out at five a.m....well, good! And here's another little note for ya: you will NOT EAT ANYTHING PRIOR TO YOUR MORNING WORKOUT. NOTHING! ZILCH, ZERO, POINT ZIP FUKKEN DOODAH! This means no protien shakes, no juice, no apples, NOTHING!
Except water.

Now let me give you an addendum to this aspect. In the beginning, you will feel very light-headed during your workout, so you may find it necessary to take somethng into your body to prevent passing out. The something you will take in is WHITE GRAPEFUIT JUICE ONLY. No exceptions, no other juices, no other designer drinks. Reasons are plentiful, but the number one reason is the abundance of narangin in white grapefruit juice, which helps burn fat like nobody's business.

Step eight:
Know your cycle in totality, down to the last milligram of whatever substance you will be taking. While I cannot advocate the use of steroids, and DON'T, I can tell you what could theoretically prevent catabolism during your transformation. Best: Zambon, 50mg/day every day. Test prop, 50mg/day every day. No tren, because, as Ulter already correctly pointed out, tren reduces your cardiovascular capability. The reason for this is probably a result of the massive and rapid increase in red blood cells, which in turn create a greatly augmented need for oxygen that occurs at a rate much faster than what exercise can produce. So for a few weeks on tren a person feels very lethargic. Sometimes so much so that it can be downright scary. It's uncomfortable at best, and stressful on the entire body at worse - what extent we really don't know yet. But the point is, if a person were cycling, which of course you will not be doing as it is illegal, that person would want ZAMBON AND TEST PROP 100/g/ml, HCG, ARIMIDEX, and possibly some PROVIRON, depending on the importance of sexual performance when coming off. Post cylce therapy, or PCT as it is widely referred to, is a subject hotly debated on all the boards and in the bodybuilding community as a whole. I have never been a believer in clomid, but others swear by it. All it did for me the one time I tried it was make me feel like a teenage girl with big bouncey testicles. If shrunken testicles bother you that much, then clomid is the answer. But when you come off clomid you still have to deal with a crash. My approach has always been to just stop shooting and go a bit easier on my workouts for the following month. Sure, a little diasppears, but so what? That's part of the game, bro, and if you cannot handle that part then get out right now because you will wind up putting yourself in a coffin trying to maintain peak condition year round. NOBODY does that and stay s healthy for long. Look at Andreas Muntzer for a good example of what can happen. So understand you will be in season and out of season. Out doesn't have to mean fat and sloppy. It just means you look a bit smoother to yourself in the mirror (and truth be told if you are working out and eating properly nobody else will even notice the difference!)

Step nine:
The workout. Here's mine for the first two weeks: I get two forty pound dumbbells and walk on the treadmill at a full incline for as far a I can. Then I rest for a full ten minutes and do it again. Another ten minute rest (longer if I need it) and do it a third time. Try to get a mile done. If it takes more sessions, then do them. But get that mile in. For this first two weeks speed doesn't matter, okay? Start at say, 2.5 mph on a 15% incline (the incline is the most important part, so no cheating there!) and just walk until you cannot take another step. Repeat until you have completed a full mile. Then cool down by walking flat at the same speed until you feel better (you will feel like shit when you finish that mile, believe me!) Your forearms will feel like they are locked up permanently. You won't be able to write or typ comfortably at all; indeed, writing will take great effort, and wait until you go to shampoo your hair! hehehe...you have a surprise coming there! So if you have a girl then explain to her that you will need her help washing your hair in the shower. And oh, go a head and fuck her while you're at it. Those endorphins are just what you need to cap off a good hard workout, my friend.

The only solid food you will be eating for the next twelve week will be fish, spinach and brocolli. How much? All you can eat! And yes, this means for breakfast too.

Now, I need to give you one last piece of advice that you ABSOLUTELY MUST FOLLOW. Immediately after you finish the hard part of your walk, i.e. the incline part, you will need to crack open an RTD shake and drink it while you are cooling down. I mean drink it no later than one minute after the hardest part is over, because there is a window where the body utilizes nutrients in a very different fashion, and that window lasts about seven minutes after total exertion has occurred. So do NOT wait until you are leaving the gym to get this shake in your body. Do it during your cooldown, comprende?

Okay, now we're gonna do this six days a week for this next two weeks. Are you up for it? Go into your bathroom and look yourself in the eye and get your ass prepared to transform yourself this year, starting RIGHT FUCKING NOW.

Okay, that's it for now. Two weeks, starting immediately. I'm starting next Monday. if you want to start then and go day for day, then by all means, let's do it.

Hope this helps!

FS

[This message was edited by Fukkenshredded on 01-18-07 at 11:37 PM.]

[This message was edited by Fukkenshredded on 01-18-07 at 11:37 PM.]

[mmastriker]

shredded I dont mean to hijack at all but damn what a great post. If its ok I would love to join in with you guys starting monday and logging it through this thread, would that be ok?

[Fukkenshredded]

By all means. Join the rank, bro. The more people involved, the more inspiration there is to push yourself.

And if you guys have digital cameras then take some before photos tonight or tomorrow before we get started. If I can borrow a digital camera I will post a before pic too (those of you who know me will be amazed at how smooth I have gotten!) but its all good, because Fukkenshredded is the king when it comes to ripping out -- and when we're done you will ALL be kings of shred!

[mmastriker]

i do have one question, what is zambon?

[mmastriker]

before pic front

before pic back

Im a fighter trying to work down to 205, then maybe even 185...Im a work in progress bro, Im a fatty.....

[archive_Iron Island]

Great post!!

mmastriker, start a thread in the training forum so we can all see your progess. I think alot of us would like to see how you do.

Zambon is a brand of Winstrol.

[archive_MR. BMJ]

Dude...you just made me feel like that little nerdy kid on the childrens movie "The Never Ending Story" while he is in the attic reading that damn book.

Christ, this is gonna be good. Wow...this is gonna be really awesome. I cannot fukken wait to learn from this thread.

I'm gonna definately use some of these "steps" in this thread to help take me down to lower BF%'s. I'm at least low-8'ish percent right now NATURAL (since the end of last May). I'm gonna get gyno surgery soon, as well as have them sew back up my embilical hernia if I can aford everything....waiting for insurance right now. Been dieting since around the beginning od Novemeber or so....with some Holiday splurges of course. Gonna take these final weeks to a whole different level.

I'm gonna do those Farmer Walks with the dumbbells on the incline. That is a great idea! Gonna try the damn fresh spinach too...lol.

FUKKEN:

1. What type of fish do you normally buy?...just curious.

****************

Thanks sir!

...and yes my man....you are "the king when it comes to ripping out"....lol.

BMJ

[archive_MR. BMJ]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by mmastriker:
i do have one question, what is zambon?<HR></BLOCKQUOTE>

They are a manufacturer for Winstrol (aka Winny...stanozolol)

BRO...take advantage of this situation. Seriously, FS will get ya to your goals. I can guarantee you it will be way different than anything you have been taught to do from any other board or member or resident "guru"...but you will get to where you want if you keep up with this...you are a perfect candidate IMO. I'd be excited if I were you my man.

BMJ

[archive_Caligula]

I concur with fukken on the tren part. But I think you need to bump up the test just a bit because taking 200 a week is not much different than cutting off your own and then replacing it with the same amount. At least take 300 so you get some muscle gains off of it. There won't be any increase in sides by just bumping it up 100mgs, but it will increase your gains.

"A mind is a terrible thing to waste...that's why Bush doesn't have one."



"The Harder you work, the harder it is to surrender"

Curious

[archive_MR. BMJ]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by Caligula:
I concur with fukken on the tren part. But I think you need to bump up the test just a bit because taking 200 a week is not much different than cutting off your own and then replacing it with the same amount. At least take 300 so you get some muscle gains off of it. There won't be any increase in sides by just bumping it up 100mgs, but it will increase your gains.

"A mind is a terrible thing to waste...that's why Bush doesn't have one."

http://www.anabolicfitness.net/images/caligula.jpg

"The Harder you work, the harder it is to surrender"

Curious<HR></BLOCKQUOTE>

"Best: Zambon, 50mg/day every day. Test prop, 50mg/day every day."......= 350mg/wk of test

http://www.garnersclassics.com/wavs/happy/bitch.wav



BMJ

[archive_MIDLIFECRISIS]

FS, I feel cheated by not knowing you in person dude. You seem like somebody I could really dig being around. Great post!

Im cutting now (at least I thought I was until I read that) and I buy Tilapia pretty cheap, usually around 4.99/lb. Its a white fish and pretty good. Would like to hear also what FS uses.

By the way, after completing that "program", shouldnt you get a Navy Seal patch and a black op assignment in a third wolrd country? GD!

"Some days it's not even worth chewing through the restraints"

[mmastriker]

I will be doing my cardio check at the gym today and reporting those numbers to this thread tonight. I appreciate this chance and O look forward to dropping down in weight class. Thanks everyone.

[archive_Ulter]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by MIDLIFECRISIS:
By the way, after completing that "program", shouldnt you get a Navy Seal patch...<HR></BLOCKQUOTE>

You're assuming he doesn't have one.

[archive_MIDLIFECRISIS]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by Ulter:
<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by MIDLIFECRISIS:
By the way, after completing that "program", shouldnt you get a Navy Seal patch...<HR></BLOCKQUOTE>

You're assuming he doesn't have one.

https://www.anafit.com/shop/
<HR></BLOCKQUOTE>

Fair enough. And with that said, from the fine state of Georgia to whatever bush or ravine he may be crawling around in, may I wish you a good day and thank you for your service. And further, may I never get liquored up and think I can take you.

"Some days it's not even worth chewing through the restraints"

[archive_Flash]

FukkenWHO?
hehehe...

Great to see you back bro. Im going to join in 0n this one, I mean its like training with Fukkenshreded, and i know I have much to learn. Most f your old posts have things that at one time I thought absurd, but later realized the elegant truth to why you do this or that. So, I'll keep that in mind when I get my wild know it all ideas. Right now Im like 183ish, maybe 10 or 11% and clean. My goal is 185 and close to or under 8%. Im going to check that treadmill farmers walk in a few minutes, sounds interesting.

SELF ASSEMBLY REQUIRED

[mmastriker]

ok fukkenshredded here is the info you requested about my current cardio levels. I first want to give you some background on my current supplement intake. I take 37.5 mg of phentermine per day which keeps my heart rate elevated anyway. I take a multi vit, sesapure, glucorell, zinc, mega dose vit c, milk thistle, crandberry fruit extract, if I took AS I would be in the 3rd wk of test e 500mg wk, 50mg prov per day. Having said that I am willing to make whatever changes you think I need to make during our 12 week program, I have looked into the stuff you recommended and it should arrive soon. ok to the cardio numbers
resting heart rate - 95
HR at 3rd min 122
HR 4th min 145
Hr 5th min 149
hr 6th min 151
hr 7th min 150
hr 8th min 156
hr 9th min 151
hr 10th min 149
hr 11th min 151
hr 12th min 155
hr 13th min 147
hr 14th min 144
hr 15th min 141
I then dropped the incline and kept at 4mph
hr 16th min 136
hr 17 min 133
hr 18th min 123
hr 19th min 106
hr 20th min 101
done.
The 4mph at 15% incline was rather difficult for me, atleast harder than I thought. I dont gas easily in jiu jitsu but this was definitely different. This is the time for me to make a move and drop weight if its ever going to happen. Just to let everyone know how bad I want this, I cant stand ANY green vegetable and when I say I never eat them I mean NEVER, but I am going to do whatever it takes for 12 weeks with you guys following me every step of the way. Im sure Im going to enjoy and hate this journey but I am ready. Fukkenshredded you can consider me your fat glob of clay....mold away my man Im ready...lets do the damn thing.
talk to you all soon...

[mmastriker]

THE farmers walk is awful, it burns like noones business. Working out early and on an empty stomach was brutal but it got better as I got on the weights, I worked back today and did my 3x5 incline, squat, and deads. weighed in at 221 this morning before workout with gym clothes on......oh yeah and im starving but it will get better.

[archive_Mickey]

FS, can you go more into detail about diet in this thread for these guys? I, and many others I assume, really struggle with my diet while trying to lean out and could really learn a lot from this.

"Come on, get serious!" Arnold in Pumping Iron