So i have come off a cycle of dball, test e and eq. ive gained weight to 186lbs at highest from around 168ish.

Now im trying to cut down to get my 8pack ( yey ) ive been taking my vits and bccas n suchn a produt called X12 to help me loose weight. for my exercises i did and will try to do this every day

500 Jump rope swings things with bout 30 sec rest in between

then i would run 1/4th of a mile, then walk, then run and walk again. after that i would walk 3 miles. soon to hope to run a mile straight then walk 3 miles.

after i get home i do 500 more jump ropes. and shower and eat. im looking at bout 20% BF any suggestions about loosing weight?

i have increased my waist by 3 inches my arms by 1.5 and chest around .75. gotten much bigger back and shoulders, and now i just want to cut down. im looking for a 2 month program at the most to loose 5% BF or so. be easy on me as im a newb and some of u should remember me, been busy with life gf and college. well broke up wtih gf so now i got lots of free time and i put it to gym more. diet would be ranging from 1500-1800 cals a day, but goal is 1400-1600. i also work out 3 times a week. M W F.

my only concern with cutting post bulking cycle is that your body will have not had time to learn how to maintain that additional muscle mass....i see post cycle as the maintenance phase of your training to hang onto as much muscle as is possible before going back on to get cut or getting back to homeostasis and cutting when in a less catabolic state....
your body needs calories to maintain muscle unless you are using anabolics as a means of maintaining muscle, but even then you need to be sure you are eating plenty of protein and carb cycling etc....

IMO bulk...maintain...cut...maintain....bulk and so on....

manipulate your calories - I am not a great fan of cardio as you will lose some of the muscle you worked hard to build up. Also your body becomes use to cardio very quickly...

Sounds like you are doing alot of cardio - 45 mins in the morning 45 mins pwo is the most I ever do even when I competing....

for a quick loss control your sodium - no carbs after 6pm or 4 hours before bed -every other meal during the day have carbs in... cardio in the morning is best at a steady pace, you up the intensity to much and it will tap into the muscle for fuel


Look more into Glycemic Index - you can manipulate your carbs so much you can lose fat and eat great meals
The Glycemic Index

Hey Bro, dont take this the wrong way, but theres something wrong if your at 20% BF after a cycle.

Did you start your cycle at 20% BF?

If you did, then you should have cut your BF way down before starting a cycle.

if you did not then theres something really wrong with your Diet.

Remember
Diet is 90%
Gear is 10%

anything else and your just wasting your time & money.

i see what you guys r saying, i work out M W F, and instead of me running 5 days what if i just focus on running 3 days a week? while mainting the 4k+ calories? i mean if i still eat like a pig its not gna hurt to run right? since i havent ran before at all. and yea my bad its not 20% i dunno y i said that im about 15%-18% now i started at bout there as well.

what would be best way for me to maintain muslce i gained and get that 8 pack? i dont got fudge or lots of fat but i just cant really see the 8 solidly, u can see the outside outline of it and such which doesnt look bad at all but i just really would like to get it or at least loose some fat.

so what would u exactly say i should do? 30 min of cardio on my training days, at most? and how soon will i be able to start hardcore losing fat? like 4-6 weeks after my last injection?

Remember some people will retain alot of water from the D-bol (puffy look)
I always put in 3 days of cardio at least 30 min each time. i also walk everyday for 30mins. also you might want to take at least 500mg of green tea tab form with 125 mg of EGCG.
also throw in some caffine tabs on tranning days and cardio also.
Save your money on the quick fix diet formulas. they all have green tea in them.
this has always kept my bf at 7/8 %, but thats just me.

also you need a good PCT after cycle. with out that you will loose most your gains.

7-8 % is impresive grey..i wish that was easy for me, i'm a consistant 10-11%, and i have gone down to 7%, but can't keep it unless it's the only thing i have on my mind..., and loss muscle mass terribly...the only six pack i get now is when flexing the stomach, then it's solid, and i guess i'm o-k w/ that..it's all about what your goales are...and body type ofcourse, i might not be as cut as i wanna be, but i rather have these Arms ect.................My cutting is succesful when on low carb...fats don't seem to get me !

For me mind set is the key, with a strict Diet. Its a continuing battle.
Family events are tuff, everyone drinks, eats whatever they want, and i always want to have that nice big piece of cake, but i fight the urge.

It took me along time to learn (and im still learning) proper diet.
what to eat, and what not to eat.
I always say Diet is 90%
Gear is 10%

Your pic is impresive. Just keep the mind set, and your goals positive.

Thats why this is a great site, everyone will help you with any info you need.
we our one big family here, to help each other out.

Thanks, LOL..But if you hold your breath and take a snap shot after lifting when pumped, you'd be saprized at what veins ect..you might see..LOL...When i look in the mirror, i'm always seeing what i dont like!