Not losing anymore

[corvettedudeman]

I have been dieting now for 4 weeks and it seems like i am not getting the fat loss i should anymore... Could because i might be bloated or maybe not. My vascularity is down, abs are looking good, but not like i want them, and i think i am losing mass... I am around 9%bf and want to desperately wanting to make it down to 6%.

Anyways here is my current diet-training-supplimentation.

Diet:
11am-post workout carb shake(dextrose and fructose) and whey protein shake w/flax. 60g carbs, 40g protein, 14g fat

1pm-low carb prot shake, string cheese, almonds. 44g prot, 20 carbs, 20g fat

4pm: tunafish w/ no fat cheddar cheese, or 4 soy burger patties.
50g protein, 14 carbs, 12g fat

6pm: lean meat cooked in flax with green veggies. 50g protein, 10g carbs, 14g fat

Before bed: o carb prot shake 30g prot

totals: 214g prot, 90g carbs, 60g fat(85% poly and monounsaturated)

training-
morning cardio on empty stomach 6 days/wk
treadmill @ 15 degree incline between 3.5-4.0mph 30 minutes
10-15 minutes of jogging/running at 5.5-6.5mph

Train 6 days/wk: shoulder, back, chest, bi's, legs, tris

supplimentation-
500mg test wk just finished fina and dbol... Going to add 100mg winstrol ed in the next couple of weeks

NYC+ and yohimburn

R-ala before carb meals, but havent been very consistent, sometimes i miss... But hopefully putting them back in on a consistent basis will help a little.

Any suggestions on what to do to shed the rest of my fat? I don't really wanna go Keto, but if anyone can give me reasons why it is necessary then i might.

Bring the suggestions on

 

[mic79]

1 was in a similar situation. a huge cheat/leptin reefeed day works wonders.eat everyhtin in sight (carbs) with minimal fat for a few days and u,ll be rewarded big time the following month or so especially with that much cardio.i was in a similar situation.

 

[corvettedudeman]

what are the benefits of that? i dont see how the refeed day could work towards dropping fat

 

[beefybull]

what are the benefits of that? i dont see how the refeed day could work towards dropping fat

The refeed concept is primarily for those in a ketogenic diet. Certain hormone/chemical levels in the body drop in response to ketogenic dieting and the carb-up/refeed allows them to be raised back to normal, which indeed helps with fat loss.

What are your stats, vettedude? Also, if you are at around 9%, your abs should be visible or very close to it.

I take it from the AAS cycles and low BF% that you are at least somewhat experienced, but I'd have to say that at this time, a TKD or CKD would be great for you.

While the lack of carbs on the CKD makes some people irritable, it shouldnt be that bad. And remember, on a ketogenic diet, you can semi-pig out on meat and other fatty but low in carb foods. Steaks, Tuna, Turkey hot dogs, Bacon, Sausage, Ham...

Ketogenic diets are badass b/c you're rarely hungry, and if you dont want to get too scientific about it, you can actually just eat what you want provided you keep your carbs low.

 

[corvettedudeman]

my abs are very visible, but i want to see my veins in my abs, and i want them to look crazy ripped.

I am 5"9 205lbs around 9% maybe less b/c i havent measured in a week.

I didnt realize by refeed he meant recompensation...

I have done keto before, i had pretty good results, but i was very weak and irratable, thats why i didnt opt for it this time around. I might do it, but i would rather not dabble in it.

I dont really eat red meat anymore, it grosses me out these days... I love meats beef and i eat alot of morningstar things because they have alot of protein and all the fat in them is poly and monounsaturated.


I just can't see what else i could do without going keto. Ahh this sucks, i reallt dont wanna go keto... And if i did, i do get really scientific about it... I figure it out down to the bone

 

[beefybull]

I have done keto before, i had pretty good results, but i was very weak and irratable, thats why i didnt opt for it this time around. I might do it, but i would rather not dabble in it.

I dont really eat red meat anymore, it grosses me out these days... I love meats beef and i eat alot of morningstar things because they have alot of protein and all the fat in them is poly and monounsaturated.

A TKD (which places carbs in front of your training) allows you to maintain the intensity and strength you'd use when normally eating carbs. 3g per set is the generally rule for pre-workout carbs.

Beef is red meat... and what is a morningstar thing?

 

[corvettedudeman]

i meant i love lean meats instead of beef

the morningstar are beef-tast-a-likes made from soy.. they are actually pretty damn good

 

[Burning_Inside]

Corvette, I think you're taking in way too little cals for all the work you're doing. All you want is a 500 cal defacit per day..and that should be done through exercise.

By the way, many people make the mistake of forgetting to clue intot he factor of how many cals they need to just live and perform their daily functions.

Bodyweight times 12 is good for determining basal met rate if youre sitting in bed all day doing absolute jack.

How much you weigh?

I'm 165-170 and I let my cals slip too low recently..i was eating lower than the 1756 cals you are currently eating, plus doing cardio/lifting. Fatloss stalled.

I think you're indeed eating way too little. If you're not doing keto, shoot for a 40% protein, 30% carb and 40% fat nutrient balance. Do half hour of of the incline cardio in the AM you've been doing on the days you don't lift. Keep lifting to 3 days per week, 2 bodyparts per day.

Take one day OFF from everything once a week and CHEAT..Eat many carbs, low fat. Eat like 7 meals a day and keep the first few to hi glycemic sugary carbs and the last ones to low GI like pastas or what have you. Cheating on carbs keeps your metabolism from stalling which does happen when you diet, like it or not. Cheating boosts your leptin and thyroid levels. If these things are low, you're not going to see shit int he way of results. This is why so many dieters get the plateaus like you're getting now, say fuck it, and then begin to binge.

I'd boost your cals up to 2100 cals daily for a week, then do 2400 for 2 weeks and see how things respond. I imagine you may even have to up the cals even more quite possibly after that.

 

[corvettedudeman]

burninginside-karma for you

i will try all that... I have noticed in the past then if i do cheat a day, it ended up leaner... thanks for the input

 

[macrophage69alpha]

1. fat is too high
2. cooking in flax DESTROYS IT.. perhaps creating "harmful" fats in the process


increase the carbs and cut the fat.. you are flat because not enough carbs

 

[AlbinoAssassin]

I agree with Burning Inside, you need to refuel the machine. If you diet too hard for too long your leptin levels drop and your body goes into starvation mode. You have to trick your body into getting leaner, it is very efficient at maintaining homeostasis. The higher your set-point of bodyfat the quicker you will run into this. Some people stay at 6%, some people stay at 13%. It just genetics. That being said, I think anyone can get to 6% bodyfat (unless you have thyroid deficiencies). You just have to learn to listen to your body and know what works for you. Good luck man!

 

[LaviathanX]

Maybe ditch the fructose? It refills liver glycogen, but you want to refill muscle glycogen, which takes dextrose and maltodextrin.

And yeah, fat might be too high. I'd probably not have flax with your first shake either. First, because you want it digested as quickly as possible to fill your muscles, and second, because some people on this board (crumbcake) have a thing about fat and carbs together, especially high glycemic carbs like dextrose. I don't know much about it, but it's something to consider.

 

[corvettedudeman]

oh man i never thought about the post workout carb shake w/flax... Damnit the simple carbs are causing an insulin spike and i am most likely storing that flax as fat because of it.

I dont see how my fat intake is too high... 51g of fat comes from poly and monounsaturated... less than 9 from saturated...

I will definately cut out that first flax shake... But can someone explain why my fat intake is too high. I thougt it was just right and maybe a little low...

My body and carbs dont mix... I get fat with excess carbs, maybe i will eat 50g more of carbs and just take down some more r-ala.

 

[corvettedudeman]

i just realized also i may be eating too much nuts... sometimes i dont count how much i eat...that could also be part of my downfall...


so how much fat?

 

[macrophage69alpha]

60g of fat is apprx 540cals (which is probably higher given amendment)
214 of protein is 856cals
90g of carbs is 360 cals

1. agree that such low cal is probably to low for extended time
2. you need more carbs
3. post workout meal should ideally have ZERO fat.. it just slows everything up.. or fat at the end..
4. you probably can decrease protein and fat.. (what is current wieght?)

you are using r-ala which means a high carb diet GOOD... its seem like you are trying to do a demi-keto... and in the process just consuming too much fat..

 

[corvettedudeman]

just trying to keep carbs at minimum... I guess since i got the r-ala, i will go for a higher carb intake and see what happens from there.

Im 205lbs... I wanna get down to maybe 195-200lbs, i figure in that range i should be around 6%

 

[AlbinoAssassin]

I think your fat is fine, especially given the quality the fats. It's not like it's all dairy fat, and trans fats. When your carbs are low I think the fat is all that keeps you going. Not only that you aren't eating very many calories for someone that weighs 205. I'm afraid with that low of a calorie intake your body will go into starvation mode, at that point fat loss will stop and muscle loss will kick in. As Macro said try to keep your post workout shake as close to zero fat as possible. You definitely need a healthy supply of post workout carbs, atleast 50g's. IMHO.

 

[jay_the_man]

Not an expert but I am going to try the cardio plan, "Interval Build-Up Running (IBUR)" I read in the "Testosterone Magazine 256 The Beast Evolves":

Running Man:
http://www.testosterone.net/nation_articles/251run.jsp