Transforming me for me help me out plzz

[roidboy]

Stats:
Age:33
Weight:81.5kg
Height:172cm
Bodyfat:12% might be more just guessing

Cycle History: sus 250 and stan.( was done incorrect didnt do research was not a stealth product 5 yrs ago)started ST and deca stealth but had a sciatica nerve attack and just getting over it now almost a year later, so ive let go bad.

Current Cycle: syntheselen & Synthetine 3ml of each a day in da bum

Diet & Training

7am
b/fast 2 egg omelet with 1/2 tomato,lite cheese lite milk protein shake. 60gP/15gC/10gF
10am
m/tea protein shake ALL made with water 400ml water 125gr l/f cottage cheese. 60gP/12gC/4gF
1230
lunch lean steak n veggies, bean, peas ,broccoli, spinach i mix cottage cheese in. 600ml water.
50gP/25gC/5gF
3pm
arvo protein shake 35gP/.15gC/.15gF my meals change as some days its 150gr of boiled chicken breast and veg or salad or tuna.

Aprox 280+g of pro, 90g carbs, 30g fat for the day

4pm
training 2 body parts every second day .I do 3 sets per ex . Ive just purchased a boxing bag.every second day is cardio which is bag work till fail then 100 skips on rope then hanging leg raises doing this circut 5 times with 30 sec break in between each ex, then a 4k jog, to finish off i do more ab work.

5:15pm
protein shake straight after training done .

6:30pm
dinner usually meat and veg no carbs.



830pm
protein shake just before bed.

 

[Metal]

Age man... I have found that these days ( 34) its not as easy to burn fat or build muscle. Not like in my 20s anyhow.

Diet appears sound

Bag work is excellent imo for cardio and fat burn.... conditions you nicley for beating someoens ass too! lol

I like.

 

[tkav1980]

what are your goals? the more specific the better.

 

[roidboy]

thanks metal, ive heard bag work is the sh1t to get rid of the fat.

tkav1980: goals are like most to get ripped to abs, i have tried and failed so much to the point of buying my own gym set for the shed and a bag and researching heaps on diet and training. my desire is to get to about 8%BF and then go on cycle of ST and deca for 12 weeks very clean diet like current but double qty. i want to have a thick chest, nice arms and good lats with the rest in portion as well. im going to really train legs i need to get them sorted they are girly.
Im going to an auction in a week or so as 2 gyms have closed near me. might get a smith machine and calf machine, ive got a cable cross over machine rack, bench dumbells, bag and i can do most things now.

i want to get some pics up, i took 1 but i look crap compared to the mirror its a shock.

 

[roidboy]

well if you look at my diet and training and my breakfast and bed times it shows about 9hrs sleep.
I have failed to add goals, which is by December to have a good beach body and be fit . So about 76-80kgs about 8-10%BF and full as in chest traps and abs and lats, not comp looking just fitness model looking, I think ive given more info than most so i dont see how you call it garbage.

chasing some good advice please.

currently running sytheselen and sythetine at 3ml ea a day just b4 training, doing weights every second day and some short sprints to finish weight days off 15 mins worth.