Getting into great shape without AAS

I believe I might be done with AAS. I just can't put up with the short term sides (gyno, acne, excessive sweating, etc) as well as worry about the long term effects. I still aspire to have a great physique, but perhaps I don't know how to train and eat properly to achieve this while being clean since I believe I made the biggest gains over the years while using. It's easy to cover up the diet and training mistakes when you are on, but not so much so when you're clean.

I've never had very low bodyfat naturally and typically sit between 15-18% bf. Lowest I've ever been is around 10%. My chest, bi's, and tri's are my weakest bodyparts. I've made some decent progress over the last 6 months, but I wanted to get some tips in regards to how to train and how to eat to lose bodyfat and gain muscle mass -although not necessarily at the same time. Also any tips to bring up these lagging parts.

I had some thoughts around high protein, moderate carb diets and working the big core movements like presses, rows, curls, shrugs, and squats and not killing myself with too many isolation exercises. Daily (or near daily) cardio. I may be open to peptides, and would probably only be interested in ones with very few if any sides. I know there is no magic bullet and only dedication, consistency, and time will yield results, but any help is appreciated.

For body fat. Cardio is key. Diet wise, try carb cycling. Weak body parts, I would train twice a week. Set very small and reasonable goals.

Great tips. Thanks. I'm assuming high(er) carbs on training days and lower carbs on non training days. I'll start implementing the 2x per week on my weak body parts. What do you think about these changes to my split:

Day 1: chest/tri's/bi's
Day 2: Back
Day 3: Shoulders / Calfs
Day 4: chest/tri's/bi's
Day 5: Legs

As well as Cardio each day 30 mins.

I'm no pro by any means what so ever and I know a lot of people say to train lagging parts twice per weak to help them catch with the test of your body. If you go that route I would keep your routine short and sweet eat as clean as you can and for sure hit that cardio if your trying to drop some bf%. Also switch your routine up from what ever the norm for you is and do some super sets and drop sets.

Ive never used more than 200 mg a week of anything, made great gains and side effects were minimal. The normal cycle back in the 80's was just 200 mg deca a week and we loved it. I think you can get get in great shape without aas since you are only 30. I mean I can see if you are going to compete and try and make a living out of the sport to do the real heavy aas, but everyone I new from the 80's that were heavy users haven't lifted in years and are fat old bald men. I am in this for the long term you should be to.

mkdk said:

Ive never used more than 200 mg a week of anything, made great gains and side effects were minimal. The normal cycle back in the 80's was just 200 mg deca a week and we loved it. I think you can get get in great shape without aas since you are only 30. I mean I can see if you are going to compete and try and make a living out of the sport to do the real heavy aas, but everyone I new from the 80's that were heavy users haven't lifted in years and are fat old bald men. I am in this for the long term you should be to.

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I agree and this is what I advocate these days. I never did excessively high cycles in the past, but I have discovered in time that less is more. The most I believe was 700-800mg of test by itself for awhile, but really I just don't want to worry about all the stuff that goes along with using gear. Legal, health, relationships, or otherwise.

I've been clean for the most part during the last 5 years and in the last 8 months or so have gotten serious about training again. I think I might have low test levels naturally so perhaps one of these days I'll get it tested and see what they're at. I've been making decent progress in the last several months so I think I'll be able to reach my goals naturally...it might take longer, but I'll eventually get there.

I would get your levels tested. As far as lagging bodyparts, I've never done well with twice a week training... or even once every 7 days for that matter.. What seems to work for me is serious pre exhaustion. I've found that lagging bodyparts are usually the ones that tend to be activated less by poor body mechanics and / or poor form. For biceps I would do strict drag curls (wrists cocked back and thumbs under the bar). I would do slow reps with medium weight, drop sets, and any other techniques to isolate them. I pre exhaust my chest and position my arms differently along with drops sets and extreme stretching.

Training lagging parts twice a week works for me as long as one is with light weight and lots of reps and the other is heavy weight and low reps

Well this is a good thing, but a tough thing...I know firsthand...I went from 5'7" and 230 @5% bodfat to now a natural weight of 200lbs when off....It's very hard to see size and strength loss, but on a good note I do feel healthier...

On a second note, I still do believe that AAS is effective and safe in lower dosages and fully believe in HRT...

I for one am Natural after having used AAS for on and off and can say that it is not easy. You will have to work twice as hard to get 1/3 of the gains. Now I was natural for 13 years before ever using anything, so thankfully I built a good frame....

Now I must rely on Food, absolutely on diet 100% to keep strength and muscle, and the minute that I slack, or relax eating high calorie, high protein meals, I notice strength and size losses in the snap of a finger. Also, recovery sucks now...I remember squatting heavy and being ready 2 days later...now it takes a week at least...Plus I am getting older..

On a good note, I am not as big, but my body does look great, I am more athletic and I do much better dating wise being smaller and leaner...

Hope these tips help you a bit, not that you may have not known, but just my .02 centz good luck man

I agree w/Wes. DIET is the key. For me it is hard to keep it up though. Quick one that works great for me.
Morning - two cups oatmeal and 6 egg whites
4 or 5 times a day - brown rice, yams and turkey patties or chicken. I can lean out and gain a few lbs at the same time
but I have to force feed myself. Like I said, it is hard for me to keep up.
any other simple diets out there?

WesleyInman said:

Well this is a good thing, but a tough thing...I know firsthand...I went from 5'7" and 230 @5% bodfat to now a natural weight of 200lbs when off....It's very hard to see size and strength loss, but on a good note I do feel healthier...

On a second note, I still do believe that AAS is effective and safe in lower dosages and fully believe in HRT...

I for one am Natural after having used AAS for on and off and can say that it is not easy. You will have to work twice as hard to get 1/3 of the gains. Now I was natural for 13 years before ever using anything, so thankfully I built a good frame....

Now I must rely on Food, absolutely on diet 100% to keep strength and muscle, and the minute that I slack, or relax eating high calorie, high protein meals, I notice strength and size losses in the snap of a finger. Also, recovery sucks now...I remember squatting heavy and being ready 2 days later...now it takes a week at least...Plus I am getting older..

On a good note, I am not as big, but my body does look great, I am more athletic and I do much better dating wise being smaller and leaner...

Hope these tips help you a bit, not that you may have not known, but just my .02 centz good luck man

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Yeah, very good advice. I've been around here for 10 years so I remember reading posts back when you were natural I believe. You had a great base then and even better today. Diet is the hardest part for me. I'm at a weird point between fat and toned. Not sure exactly what to do with myself. lol. I don't necessarily want to cut because I'm afraid I'll be too skinny, but don't want to bulk because I'm afraid I'll gain fat. lol. I do know that I don't want to get too heavy, because its just too hard on my body to carry around too much body weight. My joints and feet kill me when I get above the low 200s.

I'm sure I need to take in more protein, cut the carbs back, and do more cardio, but it gets old quick. For some reason I have a hard time downing shakes, and eating enough protein. I've been running about 1.5 miles per day, along with weight training 4-5 days per week. I've seen fair results in terms of fat loss, but have had some pretty good strength gains and muscle size increase. I know I just need to keep up with the diet and continue lifting heavier and most importantly be consistent.