7% in 10 weeks.....This is my training journal

[chiro]

I'm posting this b/c I'm open for any advice, so please help if you feel you can. The compounds that I have are all that was available to me so don't recommend tren or eq.


stats: I'm 25 years old. 6' , 205lb 17%BF

Plan: my plan is 2400 cals (super super clean) - I'm going for perfection here.
500mg of sust/wk (this will be my second cycle). T3, cycling clen/trex.
*HIIT - twice a week, and cardio the other five.
*I'm going to try high rep lifting and see how that goes.


Goal: 10%BF.

 

[quizkid]

IMO. Too much cardio. I never did cardio more than 3 times a week to get to 10% bodyfat. Concentrate on lifting hard and your diet.

It's not a race to the finish. If you stay consistant you will get there and feel alot more healthy.

good luck

chilly

 

[wannabebig1]

sustanon will help make u bloated ... save it for bulking .... just my opinion

 

[chiro]

sust was my only option.
---


Today is the third week.

I'm trying not to use the scales, but I'm down to 203. Which is about 3 pounds down. What confuses me, is that my waist size (measuring at the largest part of the lower abs) went from 39" to 37 3/4 ".

I don't think 3 pounds would have that much of an effect, so what gives ???

 

[chiro]

730am - 4 egg whites, 1 whole egg, 1/2 cup oats, 1T flax oil
cals428 f22 c29 p27

10am - 3/4 cup brown rice
cals467 f4 c32 p16

12~1 - grilled chix(8oz) salad and 1 med yam -or- 8oz lean meat and 1/2 cup beans.
cals476 f6 c42 p59

3 - 6oz lean meat, and 1 slice WW bread
cals280 f2 c15 p46

6 - post w/o - 2scoops whey, 45g dextrose
cals 409 f4 c52 p 42

9 - 8oz lean meat, green veggies (brussels, greens etc)
cals 202 f4 c3 p41

11 - 1 T Flax oil, scoop protein, ½ cup cottage cheese
cals 130 f19 c5 p36


Totals :
Cals-2400
Fat-60 (24%)
Carbs-174 (28%)
Protein- 276 (48%)

 

[John WB]

What's a medium sweet potato look like? How many oz would that be? Measuring sweet potatos was always a pain to me, so I've been going with the brown rice.

 

[pintoca]

Bro, have you tried carb cycling yet? you can go for a 2200 cals 5 days a week and 2700 2 days a week. Keep your body guessing.

 

[swordfish151]

Bro, have you tried carb cycling yet? you can go for a 2200 cals 5 days a week and 2700 2 days a week. Keep your body guessing.

is it carb cycling or calorie cycling?? Correct me if im wrong pintoca..but i believe its calorie cycling and his cals would look like this

Mon: 2400
Tues: 2205
Wed: 2788
Thur: 2400
Fri: 2207
Sat: 2588
Sun: 2400

(Repeat)

 

[chiro]

and this is effective?

 

[swordfish151]

and this is effective?

Over time our bodies adapt to the lowered calorie level. Our body becomes more efficient at using energy (lowered metabolism), and therefore burns less fat.
This is why most of us reach a weight loss plateau. At this point, the only option is to boost metabolism; increased cardio, weight training, 'cheat' meals (i.e. high-calorie meals), cycling (or zig-zagging) calories, and even manipulating macro-nutrient ratios can all help to do this (don't forget adequate sleep and hydration). You often find that the nearer you get to your goal weight (or body fat percentage) - the harder things get!

Continually dropping calories only serves to lower metabolism even further - the moment you return to 'normal' eating - the weight comes back on.

 

[chewyxrage]

10am - 3/4 cup brown rice
cals467 f4 c32 p16

What's up with this meal? Something ain't right

Even with those macro nutrient breakdowns (which don't seem right either) the calories are way to high. That's more like 228 calories

 

[swordfish151]

What's up with this meal? Something ain't right

Even with those macro nutrient breakdowns (which don't seem right either) the calories are way to high. That's more like 228 calories

might be white rice lol...im consuming 1/2 cup brown rice and mine breaks down to this:
Cals: 280
Fat: 2
Carbs: 58
Protien : 6

 

[chewyxrage]

The carbs for his 3/4 cub should be more like 90

 

[swordfish151]

The carbs for his 3/4 cub should be more like 90

lol...unless he thinks white and brown are the same lol...

 

[pintoca]

is it carb cycling or calorie cycling?? Correct me if im wrong pintoca..but i believe its calorie cycling and his cals would look like this

Mon: 2400
Tues: 2205
Wed: 2788
Thur: 2400
Fri: 2207
Sat: 2588
Sun: 2400

(Repeat)

I do both at the same time, so my implementation of the thing is Carb/Calorie cycling:

I do Low carb/Low cals days and High carb/High cals days... (fat goes down drastically on high carb days).

I normally do a 3days low, 1 day high, 2 days low, 1 day high setup

It has worked nonstop for 7 months now

 

[chiro]

What's up with this meal? Something ain't right

Even with those macro nutrient breakdowns (which don't seem right either) the calories are way to high. That's more like 228 calories

sorry, it used to look like this, moved the protein to before bed in the form of cottage cheese.... forgot to change the calorie breakdown.

10am - 3/4 cup brown rice, 8oz lean meat (chix, tuna etc)
cals467 f7 c32 p57

should be 228 calories.

 

[chiro]

I do both at the same time, so my implementation of the thing is Carb/Calorie cycling:

I do Low carb/Low cals days and High carb/High cals days... (fat goes down drastically on high carb days).

I normally do a 3days low, 1 day high, 2 days low, 1 day high setup

It has worked nonstop for 7 months now

do you by chance have a list of your meals on these days ???