Am I on track?

[phatchopper]

Alright guys I've been on the boards for a while now checking stuff out, but I want to make sure I have my diet and training in tact, along with my first cycle. As far as background I'm 26, 6'4" at 273lbs this morning. I am around 20%bf. My goals are to obviously drop some bf, and put on some lean muscle. I need to also increase my overall endurance as well because I need to pass the physical test for the fire dept. I am going to start 500mgs per week of sust.(organon). I was wondering if I should be alright if I am eating clean (I will post my diet) and running between 1.5 to 3 miles a day 3x a week in the morning on an empty stomach and then lifting. I think it will still be beneficial for me to be taking the sust and dieting and doing the cardio as stated, but I just want to make sure.

Diet

workout AM
meal 1 - post workout shake
meal 2 - 1 cup oatmeal w/ cinnamon and splenda pint of skim milk, 4 egg whites 1 whole
meal 3 - banana, shake
meal 4 - chicken breast sandwich on whole wheat or tuna, turkey etc... diet coke, piece of fruit
meal 5 - shake, can of tuna
meal 6 - chicken breasts(usually2), salmon,steak etc, with green vegetable and potato, sometimes salad with spinach leafs
meal 7 - musclemilk shake
also drinking like 1-2 gallons of water a day

Training - exercises are done 4 sets 6-12 reps each
Mon chest - incline bb, decline hammerstrength, flies(usually pecdec or incline db), dips, pullovers
Tues back - wide grip pulldowns, seated rows, close grip pulldowns, bent over db rows
Wed - arms - bb curls, seated db curls, alternate between reverse grip and this sweet hammerstrength machine/ skull crushers, overhead db press, and usually some type of cable movement, pushdowns etc...
thurs - shoulders, traps - seated smith machine military press, side db raises, reverse grip pec dec(rear delts), db shrugs or bb shrugs
Fri - legs - squats, front squats(smith machine), leg curls, and calves

then every other day i run between 1.5 to 3 miles

And my cycle is just 500mgs per week of sust 250, split into two shots on Mon, and Fri. I have nolva on hand in case of gyno and will start pct 3rd week after last shot. this is also my first cycle.

So please give me any suggestions and advice, thanx in advance

[phatchopper]

Oh and do you think its a good idea to get some milk thistle?

[BBAddict]

First thing that jumped out at me was working out before eating in the AM. If you are doing cardio, that may be OK since you're trying to lose bf. If you're referring to weightlifting, you should really eat at least once before lifting to get some protein in your system to feed/refuel your muscles--especially if you're going to be doing a cycle. You want your diet to be catabolic while on cycle. There's other comments on diet that I'll get to later if somebody doesn't beat me to it!

[NYCmitch25]

Diet/Nutrition

Originally Posted by phatchopper

workout AM

Pre-Workout (posted by YJ)
BCAA's Tyrosine Vitamin C powder
Whey protein
Carbohydrate blend (50% malto./50% oats)
*Avoid excess fats
*Avoid a lot of simple sugars before your shake, as it will cause a crash during your workout. Ie. Have a solid meal about an hour before you train.

Originally Posted by phatchopper

meal 1 - post workout shake

Post-workout (posted by YJ)
100% whey
Carbohydrate blend (50% malto./50% oats)
*Avoid fats

Originally Posted by phatchopper

meal 2 - 1 cup oatmeal w/ cinnamon and splenda pint of skim milk, 4 egg whites 1 whole

Good

Originally Posted by phatchopper

meal 3 - banana, shake

Real food instead of shake. salmon,steak,chicken,tuna. Is the shake MM?

Originally Posted by phatchopper

meal 4 - chicken breast sandwich on whole wheat or tuna, turkey etc... diet coke, piece of fruit

Fine.

Originally Posted by phatchopper

meal 5 - shake, can of tuna

Get more real food/protien instead of all the shakes.

Originally Posted by phatchopper

meal 6 - chicken breasts(usually2), salmon,steak etc, with green vegetable and potato, sometimes salad with spinach leafs

Fine. I would eat yam or sweet potato.

Originally Posted by phatchopper

meal 7 - musclemilk shake

I would ditch the Muscle Milk (I know it tastes good). It has Lots of fat. I had too and im glad I did. I would opt a casien protein instead b4 bed (I personally think whey is fine too).

Originally Posted by phatchopper

also drinking like 1-2 gallons of water a day

1 gallon of water a day should be plenty.
In general add more veggies. carbs look ok. What is your BMR?
Have you tried any fat burning supplements b4 using Sust?
E/C/Y -ephedrine, caffeine, yohimbe
Green tea

Your going to need these too.
liver tabs
fish/flax oil
multi-v
Creatine

Originally Posted by phatchopper

Oh and do you think its a good idea to get some milk thistle?

Yep. I would post your question about anabolics in that section. I hope this helps. Use the search and you'll get more ideas. I think your training looks ok. Its pretty standard.

[phatchopper]

thanks for the advice guys, I will work on getting whole foods instead of shakes but I work all day and its not the easiest thing in the world. I will try to cook some more chicken to bring with me. I'm confused as to why what I should use for liver support if anything, is milk thistle not up to par or what? And the shakes during the day are ON whey, the only time I like MM is before bed, I know its high in fat but was under the impression that its not all that bad for you.

[Stonecold54]

5 days a week is too much for weight lifting...if your goal is to lose weight then its better to just maintain strength and your size. and for cardio you would do better with less steady state and more high intensity interval training for a shorter amount of time. Remember you won't burn much from cardio so focus on your diet more.

[phatchopper]

okay thanks stone, that makes sense, but I have to increase my cardiovascular ability to make sure I will be able to pass the test, I think its like 1.5 miles in 10:30, not positive on that one. I know as far as fat burning the interval system works the best, that is what I have done in the past. I am really focusing on my diet as well, I think I will drop quite a few extra lbs if I can stay focused and not let the bullshit in my life distract me from my goal. I will post some progress pics as soon as things start going. thanks again for the help

[Stonecold54]

what is the exact test? and when is it?

[phatchopper]

its not for a while, I have to take the emt class(which starts in a little over a month) first and will then start testing, I just want to be prepared. I guess that question kind of made me realize maybe I should focus more on the weight loss for the moment and then concentrate on the running aspect as I near the test date

[DeaDLifteR]

Originally Posted by phatchopper

Training - exercises are done 4 sets 6-12 reps each
Mon chest - incline bb, decline hammerstrength, flies(usually pecdec or incline db), dips, pullovers
Tues back - wide grip pulldowns, seated rows, close grip pulldowns, bent over db rows
Wed - arms - bb curls, seated db curls, alternate between reverse grip and this sweet hammerstrength machine/ skull crushers, overhead db press, and usually some type of cable movement, pushdowns etc...
thurs - shoulders, traps - seated smith machine military press, side db raises, reverse grip pec dec(rear delts), db shrugs or bb shrugs
Fri - legs - squats, front squats(smith machine), leg curls, and calves

chest- you have 20 sets, imo i think is too many........12-15 works well
back- bro, c'mon...where are the deads?......and if your goin to
be a ff, u better start workin on your pullups....scrap the pulldowns.

everything else looks decent

[phatchopper]

yeah its a bitch doin pullups with my fat ass. j/k I honestly do pullups like every other or third week, I will definitely start doing more, and I know I need to do more deads thanks for making me realize. I appreciate all the help guys

[NYCmitch25]

Originally Posted by phatchopper

I'm confused as to why what I should use for liver support if anything, is milk thistle not up to par or what?

Milk thistle is good enough.

Originally Posted by phatchopper

the only time I like MM is before bed, I know its high in fat but was under the impression that its not all that bad for you.

you sound like me a few months ago talking myself into it. Ok fine 1 scoop in water wont kill you b4 bed. plus it is a casienate blend. There are better choices out their.

Isnt the fire fighter physical exam fairly grueling? Its focused on endurance type activities...? I would do more cardio?

[phatchopper]

honestly the only thing I will have a problem with is running, I fuckin hate running, but it does get easier the more you do it.

[DeaDLifteR]

Originally Posted by phatchopper

honestly the only thing I will have a problem with is running, I fuckin hate running, but it does get easier the more you do it.

you and me both

[Stonecold54]

Originally Posted by phatchopper

honestly the only thing I will have a problem with is running, I fuckin hate running, but it does get easier the more you do it.

I can't run genetically, lol...my whole family is bad at it...

[phatchopper]

ha ha thats a good one I'll have to use that sometime