finished bulking time to lean up

[jdoc08]

Havent been on in awhile, since my last post i finished my test and dbol cycle followed by my pct that im currently still running. gains were moderate i went from 190 to 219 at 5'10" while continuing to slim down. I dropped from a 40 in jeans to now 34. Thats good i guess but no what i want yet. Im ready to shed off my guy and cut up a lil bit. I have all winter to do it and figure i need it nothing is achieved over night. I know aas doesnt slim you down and doesnt make metabolism faster or cause instant weight loss. My question to everyone is now that im done bulking up and now ready to get sliced what should i take aas or non aas open to all oponions. My problem is i cant take any of these fat burners to help aid my hard work because i do have asthma and they cause my heart to flip out. I plan on lowering calorie intake from now almost 5000 to about 3000. My diet i would say is "ok" IM looking for someone to give me a better diet to stick too while cutting and maybe some suggestion on what to take. Im upping my cardio and the amount of reps i do. For the past 3 months ive been on straight power lifting scedule 5 sets of 5 with 1 warm up set. I never felt overtrained durring this which i know alot of ppl would say i was doing. FOr the past month i cut down to 3 sets of 3 on most core exercises with one burnout set and obviously a warm up. I plan to jump up to 30mins of cardio a day. 4 sets on most exercises lower weight but 10+ reps especially on warmup which will be about 25 and burnout around 15. Id really appreciate any advice im going to repost this in nutrition section as well cause i know most people will tell me diet is the first and foremost thing that aas wont help. Im just looking to see what i can take that will help me lean out a lil more without loosing all size. Winnie was alright for me i hated the dry joints and pain it caused tho. Havent tried deca, eq, sust or many other trying to stick to my test cycles since i learned more about aas. i have aim my sn is lildoc08 and my other email is [email protected] thank you doc

[Shibby]

It's alot easier to fix a diet than create one. This way there is something to work with as in what foods you like. Also look at the sticky in the Nutrition section about Basal Metobolic Rate. This will help give you an idea of where you calories should be.

[BBAddict]

Yeah, what Shibby said. Post your current diet along with your stats (ht, wt, bf, bmr) and your goals and we will be able to help a lot better.

[jdoc08]

right now ive been doing about 4k-6k calories per day on average. HIgh protein try and keep the fats and simple carbs low. Not alot of fruit except for morning for energy. Really just alot of lean meats brown rice wheat breads, oatmeal, yogurt, protein shakes when i cant get in a good meal.

[jdoc08]

5'10ht 218lbs about 18 percent body fat reason for starting to lean out and cut up my gut where most of my fat is

[BBAddict]

I would guess that your BMR is in the low 3000's so to cut your caloric intake should be around 3000 calories. If you have a caloric excess, you're obviously not going to lose any weight.

[jdoc08]

yea i know i def should cut calories down for leaning out. i guess i need a recomended diet workout scedule and what kind of supplements

[Shibby]

There's tons of diets in the nutrition section to use as an outline if you just look. Just like work outs, we could write diets all day long. But would you be able to follow it. And don't tell yourself that you will stick to anything that is given to you because you have the motivation. The diet is the easist thing, but also the hardest thing. It's easy to know what to eat and when, but mentaly doing it day after day is VERY difficult. So put a diet together including times of the day and then get some advice.