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My Log and Journey to Bodybuilding (Unsponsored)

I guess no one wants to say it so...
You are in the mid to high 20s of percentage of body fat.
I have a lot of clients come to me, like you, using steroids and very high in body fat. I have them stop all gear unless they have bonafide low testosterone levels...as in confirmed by blood tests. I am curious what your total estrogens and E2 are right now?
 
OP, here is a reality check thread I did a few years ago.

CoachCabo

Thread 'Guess My Body Fat **CONTEST**'

This should be fun…or at least interesting.

Regularly members post their estimated body fat. Oddly, that number always seems to be 10%. Many of us who are pretty good at guessing and also KNOW what it takes to make it down to 10% are pretty skeptical. So I thought this topic would make a fun thread and have decided to make it into a contest.

The rules are simple: Each member can make one guess. I thought about making the guesses “silent” but don’t really want a bunch of PMs, so make your guesses in open forum.

The person who guesses the exact body fat to the 10th of a percent wins a $50...
  • Like
 
CoachCabo said:
I guess no one wants to say it so...
You are in the mid to high 20s of percentage of body fat.
I have a lot of clients come to me, like you, using steroids and very high in body fat. I have them stop all gear unless they have bonafide low testosterone levels...as in confirmed by blood tests. I am curious what your total estrogens and E2 are right now?
Click to expand...
To be honest I don’t know to much about all the stuff yet. Still learning. I do understand the higher BF comes with risks. My doctor said everything seems to be ok. But they could just be saying that. I believe this is what you’re asking for. This is my second scan and bloodwork after starting TRT at 180mg weekly. Before starting they showed me my results at 325. My last test was 508 in the trough at weekly shots according to them. I do not have a current scan or bloodwork. That won’t be for a few more weeks as I am letting my 400mg saturate completely before I test next.
 

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CoachCabo said:
OP, here is a reality check thread I did a few years ago.

CoachCabo

Thread 'Guess My Body Fat **CONTEST**'

This should be fun…or at least interesting.

Regularly members post their estimated body fat. Oddly, that number always seems to be 10%. Many of us who are pretty good at guessing and also KNOW what it takes to make it down to 10% are pretty skeptical. So I thought this topic would make a fun thread and have decided to make it into a contest.

The rules are simple: Each member can make one guess. I thought about making the guesses “silent” but don’t really want a bunch of PMs, so make your guesses in open forum.

The person who guesses the exact body fat to the 10th of a percent wins a $50...
  • Like
Click to expand...
I did actually get a 3rd scan for BF and it said 21% but again. I understand these numbers are probably wrong. I was in a hurry and forgot to ask for my printout. I can get it from them.
 
CoachCabo said:
OP, here is a reality check thread I did a few years ago.

CoachCabo

Thread 'Guess My Body Fat **CONTEST**'

This should be fun…or at least interesting.

Regularly members post their estimated body fat. Oddly, that number always seems to be 10%. Many of us who are pretty good at guessing and also KNOW what it takes to make it down to 10% are pretty skeptical. So I thought this topic would make a fun thread and have decided to make it into a contest.

The rules are simple: Each member can make one guess. I thought about making the guesses “silent” but don’t really want a bunch of PMs, so make your guesses in open forum.

The person who guesses the exact body fat to the 10th of a percent wins a $50...
  • Like
Click to expand...
Also they did an in house testosterone ( not full blood work ) and my test was 896 when I switched to 2 pins weekly.

I am now doing EOD on a higher dose.
 
Week 9 Day 1
Note: Monday AM weighing , No food, no water. This week it shows 195.1 ( previous 202.1 )
I’ve been bouncing between 197 and 202. So 195 is surprising to me.

Pin Day ( 0.5 Test C 200, EOD )

-M1- 80 grams old fashioned oats, protein shake with creatine
-M2- Apple
-M3- 158 grams rice, 113 grams 91% ground beef
-M4- 100 grams chicken breast, 79 grams rice, 4 tablespoons salsa
-M5- 198 grams 91% ground beef, 158 grams rice
-M6- 130 grams chicken breast, 158 grams rice, cheese stick

Calorie Intake: 2254 ( 2300 deficit target )
Macros: 50 fat/ 247 carb/ 204 protein
( In a good target window today )
  • Super incline chest press - 4 sets/10 reps
  • Chest press - 4 sets/10 reps
  • Lat pull down - 4 sets/10 reps
  • Row Machine - 4 sets/10 reps
  • Dip press machine - 4 sets/10 rep ( this was for fun and random with my eldest son )
Steps in the day: 8240 ( no incline walk today, had to leave early )

A few after workout pics and one of my eldest son on the dip press. ( just for entertainment )
Yeah my gym has private photo booths. Just trying to give you guys an idea where I am currently at body structure wise. I already know my legs are thin and need extra work.
 

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Week 9 Day 2

No Pin today ( EOD )

-M1- 2 slices wheat bread, 4 large whole eggs, 1 tablespoon sugar free preserves, protein shake with creatine
-M2- protein yogurt
-M3- 158 grams rice, 226 grams 91% ground beef
-M4- finished second half of meal 3
-M5- 316 grams rice, 100 grams chicken breast, 1 carb tortilla
-M6- protein yogurt, protein shake
( late night snack and limited calories left to intake so I chose these )

Calorie Intake: 2308 ( 2300 deficit target )

Macros: 64 Fat / 220 Carbs/ 213 protein
  • Leg press - 6 sets/ 12 reps
  • Leg curl - 6 sets/ 12 reps
  • Leg extension - 6 sets/ 12 reps
  • Calf extension - 6 sets/ 12 reps
  • Leg press - 2 sets to failure
  • 6% Incline walk at 3.2 MPH for 3.4 miles. ( I know some people advised me to save cardio for upper body days and not on leg days, but I missed cardio yesterday so I wasn’t skipping today )
Steps in the day: 14,554
 

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mabacherlijr said:
To be honest I don’t know to much about all the stuff yet. Still learning. I do understand the higher BF comes with risks. My doctor said everything seems to be ok. But they could just be saying that. I believe this is what you’re asking for. This is my second scan and bloodwork after starting TRT at 180mg weekly. Before starting they showed me my results at 325. My last test was 508 in the trough at weekly shots according to them. I do not have a current scan or bloodwork. That won’t be for a few more weeks as I am letting my 400mg saturate completely before I test next.
Click to expand...
Are you on prescribed TRT or self administered?
 
Astro95 said:
Are you on prescribed TRT or self administered?
Click to expand...
I have a TRT prescription, but I am currently self administering. I moved my dose up from the prescribed 180mg TRT dose 6 weeks after starting and after bloodwork. that way I had pre TRT markers , and post TRT markers. In about 5 more weeks I will do more bloodwork to get my current numbers on my current dose.
 
CoachCabo said:
Where did you get this diet?
Not even remotely like anything I’d give anyone.
Click to expand...
All the information you keep asking is here. I do not have anyone to coach me on what exactly to eat. The things I am eating are all actually pretty healthy and the same stuff I see a lot of the IBFF pros eating.

The only advice given here was eat more Whole Foods. Stay around 50-60 fat, 200 protein and fill the rest in with carbs.

If you would like to actually give me some beneficial advise toward nutrition or diet I would appreciate it. I am here to learn.

For those who have given me advice towards my journey and positive feedback, thank you.
 
Get Shredded!
mabacherlijr said:
All the information you keep asking is here. I do not have anyone to coach me on what exactly to eat. The things I am eating are all actually pretty healthy and the same stuff I see a lot of the IBFF pros eating.

The only advice given here was eat more Whole Foods. Stay around 50-60 fat, 200 protein and fill the rest in with carbs.

If you would like to actually give me some beneficial advise toward nutrition or diet I would appreciate it. I am here to learn.

For those who have given me advice towards my journey and positive feedback, thank you.
Click to expand...
Maybe look into coaching. It's a great way to be put on the right track and learn while you go. If you do, shop around, ask questions and find someone who you feel comfortable working with.
 
Meetketchup said:
Maybe look into coaching. It's a great way to be put on the right track and learn while you go. If you do, shop around, ask questions and find someone who you feel comfortable working with.
Click to expand...
I’ve actually reached out to Fouad Abiad. Just to make it clear. I am on 99% of the same foods Samson Dauda eats. I’m just trying to keep an open mind and hear others opinions or advice if they can provide better information.

No one specifically told me how much of what to eat. But I was told the main items they eat repeatedly and to keep it simple.
 
CoachCabo said:
Where did you get this diet?
Not even remotely like anything I’d give anyone.
Click to expand...
This is what I was following ( adjusting weekly for body weight ) before taking advice on these forums to lower fat to 50-60.

Now I am trying to balance my Macros based on that information
 

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Ok…
Bread and torillas are not whole foods. Fake preserves are not whole foods.

You got the rice and chicken/beef thing right.
You aren’t eating that much so eat food instead of meal replacements such as protein powder. I am cool with using a shake as a post workout meal, but it should be food as much as you can tolerate or prepare and consume.

Yogurt has very little protein compared to whole milk, unless “protein yogurt” is somehow fortified. I have seen “protein oats” as labeled, but containing only oats, with the protein being the natural occurring amount for that product by weight.
Cheese sticks are definitely not something I would ever give someone unless they were just a normal client and it kept them happy eating some here and there.

Macros are just a reference, not always a number to fulfill. This is where I might depart from some other coaches but…it isn’t the macros alone but the quality of food in which you consume.
You could fill your macro goal with Pop Tarts, but do you think it’s going to have the same impact as clean rice, chicken, beef and sweet potatoes?

Also where my opinion differs from many coaches, I don’t get wrapped up in fat consumption. I eat not only naturally occurring fats but supplement with mac nut oil and peanut butter. Both of which better illustrate my quality of food concept
You can use Crisco instead of mac nut oil and JIF instead of actual peanut butter. But do you think they behave the same in your body?

You can find a qualified coach for $150/month, maybe less. A small price to pay to stop stabbing in the dark.
If you are even mildly thinking of hiring a high profile coach like Fouad, then $150/month is a drop in the bucket.

Ask anyone who floundered for years using info they got from the internet, then finally hired a coach.
I think you will learn that across the board, they wonder why and regret waiting so long to do so.
 
CoachCabo said:
Ok…
Bread and torillas are not whole foods. Fake preserves are not whole foods.

You got the rice and chicken/beef thing right.
You aren’t eating that much so eat food instead of meal replacements such as protein powder. I am cool with using a shake as a post workout meal, but it should be food as much as you can tolerate or prepare and consume.

Yogurt has very little protein compared to whole milk, unless “protein yogurt” is somehow fortified. I have seen “protein oats” as labeled, but containing only oats, with the protein being the natural occurring amount for that product by weight.
Cheese sticks are definitely not something I would ever give someone unless they were just a normal client and it kept them happy eating some here and there.

Macros are just a reference, not always a number to fulfill. This is where I might depart from some other coaches but…it isn’t the macros alone but the quality of food in which you consume.
You could fill your macro goal with Pop Tarts, but do you think it’s going to have the same impact as clean rice, chicken, beef and sweet potatoes?

Also where my opinion differs from many coaches, I don’t get wrapped up in fat consumption. I eat not only naturally occurring fats but supplement with mac nut oil and peanut butter. Both of which better illustrate my quality of food concept
You can use Crisco instead of mac nut oil and JIF instead of actual peanut butter. But do you think they behave the same in your body?

You can find a qualified coach for $150/month, maybe less. A small price to pay to stop stabbing in the dark.
If you are even mildly thinking of hiring a high profile coach like Fouad, then $150/month is a drop in the bucket.

Ask anyone who floundered for years using info they got from the internet, then finally hired a coach.
I think you will learn that across the board, they wonder why and regret waiting so long to do so.
Click to expand...
Appreciate the feedback. I’ll definitely keep doing my research and trying to adjust and dial in. I got whole grain bread that has very minimal ingredients added. But I can change that out. The protein I use is 150grams/90cals/7carbs/15 protein. I thought it was a decent choice for small snacks or to fill in some protein. Someone told me mozzarella sticks are minimally processed and good for fats and protein. I drink a protein shake every morning with creatine with my breakfast. Yesterday I had one at the end of the day after workout ( I have to workout late nights because of my life circumstances ) and I only did it because I didn’t want to go over my calories and I needed 20G of protein.

I will definitely learn and do more research. I honestly have no idea what are better or good foods to eat. But I can change them and learn. I have gotten a lot of mixed information from a lot of people so I am just trying to weed through it.

Honestly I’ve noticed after speaking to a few coaches there is a lot of different opinions and methods they will recommend according to each one.
 
mabacherlijr said:
It was a larger meal and I got full lol. So I just finished it later.
Click to expand...
Just a dumb joke sorry..
But I do agree w others..more whole foods...I pick a few different proteins , rice , potatoes,fruits etc..Just find what works best for you and u digest well.
 
CoachCabo said:
The question would then be: What happened to your planned Meal 4?

Even restricting calories, my new clients think I give them too much food at first. They have difficulty eating all six meals.
Click to expand...
What they gunna do when those 6 meals get substantially bigger lol
 

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