Looking for Guidance

[KansasGuy]

I'm 41 yr old 6 ft 4 300lbs straight man ....starting to get a belly...

Very out of shape... Just started walking 2 miles a night...

I have been to my doctor had blood work done...
Found I have low testosterone...

I tried the andro gel for a year....

Pretty messy...Went back to my doctor and asked about the shots...

He has prescribed testosterone cyponate injections and I have been and got my first injection...

While researching the shots I have noticed some bodybuilders

Are using this stuff to get big....definition... Etc...

I would like to benifit from my deficiency and replacement therapy...

I don't want to be a rippled heap of muscle...

I just want definition and a solid muscular upper body....

My only problem is my upper body... I don't have much fatty problem
Below the waist...

[Bouncer]

It really starts with diet and exercise. If you are eating more calories then your body is using you are going to store those calories as fat.

Post an example of what you eat in a normal day layed out like meal 1, meal 2 etc...

Welcome to the forum. Also what does the "straight man" part have to do with anything. The same rules apply weather you are straight or queer. Lmao

[Scrumhalf]

Stop worrying about AAS. Start worrying about how many calories you are consuming. Walk every day for at least 1 hour and run a 1000Kcal deficit. You'll lose weight steadily. Give it at least 6 months. If you have a short term mentality, you'll be disappointed and give up.

[KansasGuy]

I don't know why I put that on there...

In case a muscular straight woman was looking
I guess...

Your going to get a laugh all through out this

I'm sure...

Breakfast:

Usually 1/2 pot of coffee...
This morning I had oatmeal... But prob shouldn't have
Put brown sugar on it...

Lunch:
yesterday... Ham & turkey sandwich wheat bread
Today ...Taco salad with the typical stuff...+ sour cream

Supper:

Last night... Tacos...

Respectfully,

The straight Guy

[Scrumhalf]

You are going about this the wrong way.

At 6'4", 41 yo, 300lbs, your BMR is 2600 kCal. Assuming you are sedentary and using a multiplier of 1.2, your daily caloric need is 3100. So, shoot for eating no more than say 2000-2100 calories per day. You need to figure this out. Honestly.

Looking at what you are eating, that's a starvation diet. The oatmeal is probably the best thing on your list and you dropped that... :disagree: You need to:

a) start preparing your own meals. Skip eating out. Your tacos are worrisome - do you know how many calories and what C/F/P they have?

b) Shoot for a 40/40/20 P/C/F ratio in your diet. So, about 800 calories from protein (200g of protein), 800 calories from carbs (200 g of carbs) and 400 calories from fat (45g of fat).

c) Walk 1 hour a day. Run when your weight drops a bit and you feel you can do so without getting hurt. Lift weights if you can.

d) One day a week, eat what you want (in moderation, don't go overboard).

d) Be patient and consistent for 6 months. I guarantee you'll see results.

[KansasGuy]

I need a plan...

Daily diet model or at least
A do's and don'ts list or something...

What is an example of a 1000cal deficit?

[KansasGuy]

Sorry I should have waited to ask these q

[Scrumhalf]

I need a plan...

Daily diet model or at least
A do's and don'ts list or something...

What is an example of a 1000cal deficit?

Create an account on fitday.com. Track everything you eat every day for a week. Figure out how many calories you are consuming every day. Obviously this is much easier if you cook your meals and don't eat out. Make sure you are consuming no more than about 2000 calories.

Frankly what you eat is less important in your stage. Oatmeal is good. Lose sugar and soda. If you have a sweet tooth, have fruit in moderation and splenda to sweeten things. Brown rice is good. Lean meat is good.

[Scrumhalf]

Fuck Splenda...Use raw brown sugar.

Why? And why brown? If you are going to have sugar, how does it matter whether it is brown sugar or regular sugar? The color difference is due to molasses being present and the caloric difference is miniscule.

[Bouncer]

Rado stop messing up the thread and let scrum help him. Lol@ brown sugar. You don't even know what the hell it is otherwise you would never recommend it be used.

[Bouncer]

Kansas you really have to ask yourself if you are willing to change the way you look and all the hard work it will take to get to that point, most aren't.

Looking good and healthy is takes work. It takes putting down all the junk that you love to eat and feeding your body the fuel that it needs.

As an example for you, I eat 6 meals a day. 4 of them are chicken breast and rice. Others are oatmeal and protein shake. For the normal guy use to eating tacos and pizza, that type of diet sound crazy but it's what I need to do to look my best.

[Bouncer]

Fuck you!

I put my two cents in and I use brown sugar ED bro...As if scrum is the only person on here with "bro" science? gtfo:slap:

Who's messing up the thread? Because I stated my opinion? fuck off.

Brown sugar has shit added to it. Did you mean cane sugar? Brown sugar is neither natural or healthy..

[KansasGuy]

Thanks to all

I hate eating out any more....

My tacos were home made...

Everything I eat is...

I am very serious about this
I have cut out most all red meat

Every once and a while I have a steak

I can honestly say most of my problem is portion
control...I don't eat desserts...
I have seconds...probibly worse for me than
If I had eaten a dessert.

I been eating boneless skinless chicken breast
And butterfly pork chops, talapia
(fish fried in corn meal) I know it should be baked.

Steamed broccli & cheese

Sweet potatoes with brown sugar and butter
(I like to eat the skin)

I will get it under control I am patient

I am very determined and I will not give up

No soda, Only tea without sugar (of any kind...LOL)
Lots of water...

Starting the cal count tonight...

Keep the comments and supportive advise
Coming...

The Straght Guy...

[Scrumhalf]

Sounds like you are off to a good start. The one rule in this game is that you need to know how many calories you are eating. As long as you run a good deficit, you will lose weight. If you have seconds and thirds and don't have a good idea of how many calories you are ingesting, the battle is lost.

[Bouncer]

To add to what scrum said, it's not like you are sentenced to a life of counting calories. I have been eating a certain way for so long that I know what how much I need daily to keep me lean but feed the muscle at the same time. Once you get use to it and learn your body you will not need to count every cal and weigh food etc.. Just gotta do it at the start to get a good idea.