Weight/Fat Loss Advice?

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snowtrax1
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Weight/Fat Loss Advice?

I've been lifting since high school but after college things slowed down, and I'm getting myself back into it again.  I have a good amount of muscle/strength but was never really lean, and I was always more into weights than cardio. 

Got divorced last year, so now trying to get as lean as possible...haha! 

Back in the day I did a Primo/Winny cycle and it did get me a little more lean but mainly just made me a lot stronger.

Some current background/stat info:
Age: 38
Height: 6'1"
Weight: 245 lbs
Bodyfat: 25%-30% (guessing around here)

I was doing a caloric deficit which consisted of trying to avoid carbs and focus on more protein.  I also supplemented one meal a day with a "protein meal replacement" shake.  That ended up getting me down to 215 lbs just eating healthy without really getting back to the gym but wasn't really lean but now with the holidays / dating more (more food, alcohol) that brought me back to 245 lbs now.

Now I've been going back to the gym and getting back on a caloric deficit almost like intermittent fasting with low carbs/high protein.  At the gym, I've been doing my regular lifting workouts (3-4 sets, 10-15 reps) and added doing 30 mins walking/jogging/running on the treadmill after lifting.  I feel strong but I haven't noticed any real weight loss on the scale, not sure if it's because I'm lifting now.

My main goal is to try to get down to 215 lbs but be a lot leaner/lower bodyfat %. 

I was thinking of doing a Test E cycle on a caloric deficit diet but now sure if this will help me go down in weight.  I don't want to take a Test E cycle and just get up to 265 lbs; even though it would probably be more muscle I just don't want to get that weight.

Just looking for some advice/guide from someone who has been down this path before and what worked for them.

Thank you!

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blastthru23
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For fat loss, it's ultimately

For fat loss, it's ultimately "calories in must be lower than calories out". Steroids can help with this, but are not necessary. In fact, for steroids to really work, one ought to be 12% and less.  Given your age, 38 years, you may have low testosterone, and if this is the case, a TRT dose will help. I recommend getting blood work done in order to ascertain your free and total test, estradiol levels and other health markers before starting TRT. It's important to know your baseline levels before starting. IF your test levels are below 500 (in my opinion), consider running 150 to 250 milligrams of test per week depending on the results of your blood work. Results from a TRT dose are rather remarkable and such dosages are wildly underrated.

Diet and training, along with cardio will do the trick for FAT loss. There are a plethora of approaches to diet, however, most do not stay consistent with a given diet plan long enough to see the results.  Scale weight should not be your primary method of gauging FAT loss. Calculating BF% and feeling how your clothes fit is a better gauge on FAT loss. Notice I am not using WEIGHT loss here. Further, increasing water intake to over 1 gallon per day (1.5 gallons is wonderful) will really help with avoiding water retention.

When progress comes to halt, its time to change things up a little bit. Increase cardio, and re-tool your diet plan, a little bit; reduce calories by 50 to 100 per day, and increase cardio by 5 to 10 minutes per session. Stick with whole foods as your primary source for nutrition, using whey protein once or twice as a meal.  Take a close look at the macro profile of your whey protein source. I personally use pure whey isolate, unflavored, no additives. I add my own carb sources to my whey protein sticking with quick oats and pure glucose.

Once you reach your goal, calculate your TDEE and run maintenance calories while continuing to train (in roughly the same way) for no less than 6 months. Following this approach will support, and instantiate the changes you are making in your metabolic profile. Think of metabolism as having a circadian rhythm much like sleep. You are striving to change the metabolic circadian rhythm from storing energy as fat to using energy for muscle retention (basically; I am not an endocrinologist, but this is what I have gleaned from my own arm chair scientist approach). And this takes an appreciable amount of time to change. So, patience will play a major role in long term FAT loss, with the result of a new BF%/metabolic set point.

To recap briefly: 

1) choose or create a diet plan that you will adhere to over the long term that reflects a caloric deficit that you determined from calculating your TDEE

2) Get blood work to find out what you test and E2 levels are among other health markers (lipids, liver, etc.). If test levels are low, consider TRT until sub 12% body fat

3) Stay consistent for a long period of time, and make changes in diet and training (mainly cardio) as needed

4) Once the goal is reached, run maintenance calories after re-calculating TDEE, and continue to train in the same way for no less than 6 months before considering running a full blown cycle. After instantiating a new metabolic set point, the first 4-6 cycles will be testosterone only. 

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You and I have a lot in

You and I have a lot in common my friend.

Blast's advice is perfect. But if you want just a slightly different addition.  Get your blood work, then decide if you want just TRT or a true cycle and if a true cycle why.  I say that because you CAN achive what you want without it.   Based on what I think your goals are you are seeking to lose fat and add muscle. 

Choose a diet plan and follow it!  Must be more calories out than in :-)     Set a workout plan; combine cardio and weight training. FYI: I also prefer old school 3 sets of 10-12 reps each.   Work out everyday....you can very cardio then weights or whatever works for you but workout everyday. 

Now a nice 600mg dose of Test E will help you a lot but it's  not necessary.  PS: If you go with a cycle research more and plan well in advance and don't forget your PCT or post cycle TRT if that is the route you choose.

Hope this helped somewhat. Good luck bro!

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Thanks for taking the time to

Thanks for taking the time to reply to my post and provide so much information!

Yeah, it seems like the going theme based on what I'm hearing is getting my diet / workout on point first before jumping on AAS.  However, I also heard good things of running a cycle of Test while going hard on diet / workouts.

I actually did get my total testosterone checked back in April 18 when I got my blood work done and it came back at 320 ng/dL; so it does look like I'm on the lower end of the scale; so maybe doing Test now would be beneficial?

 

Thank you!

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320 is definitely low enough

320 is definitely low enough for TRT.  I am not a doctor, but what I would advise is to get some testosterone enanthate, and both arimidex and aromasin for E2 control; you may or may not need it, but its a good idea to have it on hand. USe a starting dose of 125mg per week, and in 3-6 months get your bloods drawn again to see where your levels are at. During this time take note on how you feel, such as better mood, higher libido, clearer head, energy levels etc., and how your training performance has improved. These changes will not happen over night, as it will take about 3 weeks for the testosterone to kick in anyways. The changes sort of creep in, and you may not even notice them until you reflect back on your quality of life in the past. 

When you get your blood work done after 3-6 months, if you are sitting in the 700-800 range, then you are good to go. If you are still under 700, increase the dose to 200mg per week and run that for another 3-6 months. If you get the E2 related sides such as very sensitive nipples (not just perky, but painful), very puffy nipples, or zits in odd places, excessive water retention, start with .5 mg of adex 2x per week until the unwanted sides go away. For me, I take .5mg of arimidex (adex) on Monday, and 12.5mg aromasin (aro) on Thursday if I experience any sides, which for me are zits. Even if you have no epistemic sides, ones that you are aware of, the testosterone is still getting converted (aromatized) into estradiol, thus it is not a bad idea to take a half an aro once a week. By the way, adex can negatively affect your LDL levels, so if you are prone to high levels of LDL then aro may be your go to E2 control drug.

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That's low enough I would

That's low enough I would advise TRT at least. And if you want to jump in then welcome to the pond brother.