High BF%, Weight loss HELP!!

[sd27bb]

Hi all,

I am on a mission to lose a large amount of body fat, and am willing to do whatever it takes in terms of strict dieting, cardio and supplementation.
I am 20 years of age, and since leaving High School I have been living a very inactive lifestyle, and obviously this is reflected by my physique.
A changing point came when I commenced a 5-day split weight training routine last year, and have been following this for approx the last 15 months. I have been sticking to a very strict training routine, and have been switching it up every 7-8 weeks, currently it is made up of: Monday: Upper Chest/Abs, Tuesday: Shoulders, Wednesday: Lower Chest/Abs, Thursday: Back, Friday: Arms/Brief leg workout.
Since I have been training, I have noticed significant strength and mass gains, but the problem lies in my extremely high body fat.
I have noticed slight weight loss, but still hold large amounts of fat around my mid-section.
I expected that with weight training, weight loss would come hand in hand, and am now quite disappointed in my transformation.

To combat this I have recently commenced a Cycling Keto Diet (Sun-Fri <30g Carbs, Carb re-feed Fri night to Saturday midday), and have now been following this (fairly strictly) for 4-5 weeks.
Prior to commencing CKD, I decided to give Clen a go - coupled with moderate intensity cardio 3 times a week for 45 mins each session.
In all honesty I am not sure how well my weight loss is coming along. In terms of weight, I have lost afew kilo's, and in terms of appearance, I can see a slight improvement in my waistline, but still nothing major.

I have ordered a bottle of liquid T3 recently and decided I will have another run of clen, combined with the T3,

This is the T3 cycle I have planned (3 wk ON/3 wk OFF/3 wk ON):

Week 1:
Day 1: 0.125mL (25mg)
Day 2: 0.125mL (25mg)
Day 3: 0.125mL (25mg)
Day 4: 0.25mL (50mg)
Day 5: 0.25mL (50mg)
Day 6: 0.25mL (50mg)
Day 7: 0.375mL (75mg)

Week 2:
Day 8: 0.375mL (75mg)
Day 9: 0.375mL (75mg)
Day 10: 0.5mL (100mg)
Day 11: 0.5mL (100mg)
Day 12: 0.5mL (100mg)
Day 13: 0.5mL (100mg)
Day 14: 0.5mL (100mg)

Week 3:
Day 15: 0.5mL (100mg)
Day 16: 0.5mL (100mg)
Day 17: 0.375mL (75mg)
Day 18: 0.375mL (75mg)
Day 19: 0.375mL (75mg)
Day 20: 0.25mL (50mg)
Day 21: 0.125mL (25mg)

Herein lies my question:

- How much cardio should I do per week for maximum weight loss, and how quickly should I expect to lose my body fat and lean up, during and after this cycle?
- Is T3 Clymotel & Clen a suitable idea?

At this stage I am not entirely worried about muscle loss, and my key focus is BF reduction - In saying this, I am not going to reduce weight training at all, but will couple cardio sessions in with my current schedule.

Before anyone might ask, my stats are as follows:
Height: 6"1"
Weight: 207lb (94kg)
BF%: At least 25% (Have not had this checked officially, but I do have a slight belly)
Training exp: 1.3yrs intense training
Cycle exp: Clen 2 wk cycle

(Now there is one more thing that I would like to add, but PLEASE do not flame me for this because of my age/inexperience - I also have completed recently a 9 week cycle of Test E + Deca, with immense mass gains, and I now have significant muscle definition around my shoulders/back/legs, and anywhere which my BF is lesser)

First thing I would like to point out is your goal: looking to lose a lot of body-fat, well everyone wants to lose the most body-fat, thats just being efficient. Now keep in mind that your body can't lose more then 1-2lb of fat per week without losing the muscle. So do you want to lose the muscle?

I think you need to plan to lose 2lb of fat per week and measure your results on weekly basis (test body fat) to see that you are losing body fat and not muscle.

Second, running T-3 without gear? Good luck with holding onto your muscle mass, CKD + T-3 = muscle armagedon.

Thirdly I would look into putting together a diet plan, not shot-gunning with CKD but a progressive carb reduction with carb cycling. Look up Tome Venuto Burn the Fat Feed the Muscle ebook, I think Elite has it for sale.

I hope this helps. Good luck brother.

 

[Zyglamail]

First thing I would like to point out is your goal: looking to lose a lot of body-fat, well everyone wants to lose the most body-fat, thats just being efficient. Now keep in mind that your body can't lose more then 1-2lb of fat per week without losing the muscle. So do you want to lose the muscle?

I dont agree that you cant gain muscle and lose fat at the same time. Sure you may not be able to lose fat as fast or gain muscle as fast as if you simply had a goal of one or the other but doing both is very doable and by doable I mean easy. I think the main reason this fallacy continues to be propagated is simply the means people use to lose fat while trying to gain muscle and thats usually the low intensity steady state crap that wastes a lot of time and raises cortisol levels making mass gains difficult

I have gained a couple pounds in the last 6 weeks and I bet I have lost more than a few % BF at the same time. How could I gain weight AND lose fat if I was not also gaining muscle? Ill be getting body comp retested here shortly and will have some concrete numbers soon.

I actually am a fan of CF but for what its intended purpose is. Its not a weightlifting program, its not a marathon program, its not a bodybuilding program. Its a general physical preparedness program and for that you would be hard pressed to beat it. At the same time it is extremely efficient at burning cals in a short period of time without creating huge cortisol stores.

Many dedicated strength programs (west side ring a bell?) have incorporated CF into their training because of the metabolic benefits it provides all without hampering strength gains.

If your goals are pure size like BB or strength or even Oly then CF should not be your primary focus but I can guarantee no matter what your focus is you can benefit by incorporating CF.

 

[alwayzquikwayout]

BRO,,,, Just on adjusting Diet (6 small meals, hi protein, ur body weight in grams per day) AND Cardio 5 times per week 45 min a day,,,,, You'll see results, you';ll lose weight.... Oh my bad,,,,,, i just read that you recently finished a cycle of Test E and DEca,,, well in that case grab some Forma-stanozol,,, with cardio and protein,, ur mint... maybe for a boost a med ptoency thermogenic to boost metabolism.

 

[Power36]

Zyg, even if some of these folks are "bodybuilding" or think they are, doing lots of isolation and steady state....if they gave a shot to training like an athlete for 3 months, they might be surprised...ive seen folks go from training a decade long of BB (isolation bodypart splits and steady state), wanting to be "lean and jacked", give training like an athlete a shot, ie dynamic warmup 10-15 minutes doing functional movement patterns, getting on platform doing some olympic lifts or in a rack doing power lifting movements to start the workout, then after finishing strength or power time (could be 15 minutes), jumping into 15-20 minutes of circuit style free weights+med balls+KBs+TRX whatever your tools are, push pull structural movements, back to back, with some sprinting at the end...and like "magic" they end up bigger and leaner than they were doing the traditional BB stuff....athletes have been training for decades like this, why more folks dont seem to wonder why the guys they worship on TV playing big time college sports like "hmmm wonder how they train they look damn good"....aside from great genetics yea...hah

But yea unless you are well developed and deep into a BB career, most folks who are recreational gym goers wanting to "get big" or "get ripped", or just lose lots of fat and body recomp, a foundation built by a PL/OL program with the addition of circuits and interval training would probably serve them much better...and science would be on their side as well...

 

[TimeToLeanUp]

The HIIT has been coming along really well, I decided to ditch the gym for cardio (treadmills, elliptical trainers, bikes and all the rest) and have taken to running in the evenings around the streets to the local playing field, doing laps etc. My fitness has definately improved and I can say this with certainty, simply based on the intensity that I can achieve and maintain. I feel great.. Weight loss, is still gradual, but that is exactly how it should be, so no complaints there.

Zyg, I had only read your post on "thruster's" this evening, but prior to this I was utilizing something that seems similar, in which I would grab a 20kg(44lb) bar with 15kg's(33lb's) on each end, and then complete a fast paced combo consisting of (how I would describe):
- A deadlift bringing the bar from the ground to above my chest
- An ass-to-grass squat, then back up
- An upwards press/thrust bringing the bar over my head, then back to below my neck
- Then the bar goes back down and touches the floor & repeat..

One of my bud's from gym showed me this method, and I repeated this 20 times followed by 15 weighted dips.

This method is definately a heart-starter... I would actually recomend it. Sort of a modified Clean & Jerk that incorporates a squat.

Will continue to update on my progress!!

Thanks all for the support!

 

[Zyglamail]

One of my bud's from gym showed me this method, and I repeated this 20 times followed by 15 weighted dips.

This method is definately a heart-starter... I would actually recomend it. Sort of a modified Clean & Jerk that incorporates a squat.

Glad your giving it a try and it seems to be working. Next time you do thrusters and dips, do a set of 10 thruster, then 10 dips, then 9 thrusters and 9 dips, 8 thrusters, 8 dips all the way to 1 rep each and then your done. No rest in between, just back to back. Thats really the kind of duration and intensity I am talking about. If it takes you more than 12-13 minutes, lighten the weight on the thrusters a bit so you need fewer breaks.


On an aside, in all the oly lifts they often goto full squat. They cant use their arms to press the bar up, its illegal and more often than not they are using weight well beyond what they can press (like double). Oly lifting is a ton of explosiveness, power and technique. They drive the bar up with their hip extension and while the bar is traveling up then pull themselves down under the bar with straight arms and receive the weight as it drops, often times the momentum drives them into a squat and they use the muscle tension at the bottom of the squat to drive them up out of the whole.