Wtf am i doing wrong???

[micksnowdog]

trying to cut as quick as possible whilst maintaining muscle of course. diet is more than 600cals under maintenance, cut down gradually by eliminating most carbs.
4 weeks in and running 8 weeks

150eod masteron prop
150eod test prop
50mged var

i'm very strict on my diet, one cheat meal a week and thats usually just a kebab.

train a modified 5x5 program 3xweek.

bugger all cardio as i leave for work well before light hours, is winter here.

var doesn't seem to be doing a thing, i have enough winny to do the last 4 weeks.

i'm not losing any more fat. starvation response perhaps? i did cut it down from 2500cal down to where it is now, gradually, post workout carbs are just one banana.

i use creatine and glutamine too.

i dont have time to get t3 or dnp cos cycle will be over in 4 weeks and i consider clen to be garbage and it makes me feel like shit.

considering adding winny to see if it ramps things up a bit.

any thoughts, suggestions or opinions welcomed please.

 

[sonicwaste]

a) winny isn't going to ramp up your fat burning
b) fuck dnp

What are your stats?

600 cals below regular maintenance is way too low for extended periods of time. 600 cals below maintenance adjusted for activity level will be more along the lines but still may be too little.

The only way I can ramp up fat loss is 2 times a day cardo, CKD, and cycling calories.

I typically cycle between 2200-2600 calories... Then I'll do a 4-7 days at 1800 calories. that's the lowest I will go.

That recipe has gotten me down now to 9%bf, zero muscle loss. I am now down to 187lbs. Down from 205lbs.

Main thing I learned is that 3 weeks out of every month you have to eat pretty close to maintenance then 1 week way below maintenance.

You gotta find the calories intake the works for you. Ramp up your cardio to 45 minutes in morning and 45 minutes before bed.

 

[micksnowdog]

stats 25yo training since i was 15 but 3 years serious, one previous cycle dbol and test e, i'm up 17kg in 3 years, bf%? fuck knows one electronic machine says 12.2% the other says 18.6% i think about 16%. 88-89kilos - 195lb and 180cm - 5'11. for all the weight i've lost on this cycle i've gained it back in muscle which is great but i wanna 6 pack, i was following this diet for 2 weeks before cycle and i have lost some fat for sure but i am at a standstill now i wanna get over it and get below 10%

 

[sonicwaste]

The key for me was 1:30 of cardio split 2 times for me. At least 20g of fish oil ed. At least 75-85% of fat from EFA's. Cycling calories between 1800 and 2400. 0 carbs.

That has gotten me shredded to the bone.

 

[Trendsetter21]

Very strict on your diet but what exactly are you eating? If you could detail this out it could help you a lot. I know a lot of people that are real strict on their diet but they aren't eating the right foods so its basically pointless.

 

[sonicwaste]

For me diet is:

protein sources: whey isolate, chicken breast, chicken sausage, omega-3 eggs, liquid egg whites, salmon, mahi, tilapia, 90/10 beef, shrimp, tunafish, turkey burgers, steak

fats: Almonds, Mac nuts, Mac oil, all natural PB, all natural almond butter, fish oil, flax oil, extra virgin olive oil

veggies: spinach leaves, broccoli, zucchini, green beans, asparagus

other- Tzatziki, hummous, light chese ketchup. I'll have some of these occasionally at low amounts to spice the food up a little bit

Those are the foods that I have to choose from and like I said 1800-2400 calories per day. No less than 250g protein, usually shoot for 300, or 350g when I am eating 2400 cals per day.

 

[micksnowdog]

ok i can post up complete diet in calories and everything if you want, cos i get it all down on paper so i can follow it better. i'll just post up a basic breakdown.

meal 1 muesli and 1%milk
leave for work so 10min to 30min later
meal2 60g wpi with ai's cycle support and some creatine
meal3 pb sandwich on wholemeal multigrain bread and about 200g tuna in springwater
meal4 round or topside steak 150grams cooked weight
meal5 150g chicken breast with carrots/light salad/broccoli
meal6 was whiting/ barramundi/ garfish about 250grams cooked with 2 whole eggs and salad or steamed veggies
is now steak 150g with 2 eggs salad or steamed veg
meal 7 before bed 60g wpi with glutamine

total calories is 2192cal
17% carbs(includes non starchy carbs like veggies)
59% protein
24% fats

the only real healthy fats i'm getting are coming from the peanut butter and that is not all natural peanut butter cos i just cant find anpb here. i have some omega 3 and 6 pills here flaxseed oils pills or something i could include those. i am eating fish every day and sometimes twice still, i was eating fish twice daily for the first 5 weeks. all foods are weighed every time, every morning i get up and have every meal for the day in plastic boxes, except dinner and bedtime shake then i fuck off to work. i am comitted and serious and i appreciate everyones input so thanks fellas

 

[micksnowdog]

so that works out to 323 grams of protein daily by my maths

 

[micksnowdog]

chicken sausage and turkey burgers that sounds fuckin awesome. turkey is dear as fuck over here, i'd love to incorporate some turkey breast into the diet but its twice the price of chook breasts, and any sausages over here-be it kangaroo, beef, pork seem to have a lot of flour and other meats in it along with saturated fats so they're always a bit of a no go.

 

[perryscoon]

Can you get some tren ace? If you can, run that the rest of your cycle. That should give you what you want.

 

[bigtravis]

First thing. Quicker isn't better.
"Longer" time of low intensity cardio before breakfast. Meaning no high intensity! If time is a factor mayby you shoud have planned ahead sooner.
Two, after your workout try and nap for an hour if possible.
Third, take in casien protein before bed and get good sleep.
REST/RECOVERY/REST/RECOVERY
As soon as you start getting desperate is when you'll looooose mass and have regressed in your progress.

 

[micksnowdog]

sounds mean man, everything i have heard about tren makes me horny. it is only the second cycle and by the time i got it i would only have like a week or so left on cycle, what happened to hearing all this shit about var and winny and mast eating the fat right off you, i certainly have gained some muscle and lost some fat but not as much as i would have hoped for.

 

[joe d]

i would stick to mostly fish for protein and veggies carbs (white rice post w/o). other than that i cant w/o you amounts for you.

here is a heads up. i just read a post earlier made by needto that said no more dnp talk. he also said any one disgussing the use of it would be banned.

 

[bigtravis]

steamed cabbage

 

[micksnowdog]

so do some cardio and cycle calories seems to be the general opinion.

 

[micksnowdog]

i guess i will add another few calories to get it up to 2800-maintenance for 4 days then drop by 200 per day down to 2200 stay there for a few days and back up to 2800. will try and get cardio out early in the morning.

 

[needtogetaas]

change your work out or up the cardoi.
when do you cut off carbs for the night. If your day is over at 5-6 then no reason to be eating carbs (besides veggies) after that.
how much water are you drinking?
what kind of salad dressing you using?
how much salt are you taking in?
Your before bed shake. How much sugar and carbs is in it? You should be using a casume or ff cattage cheese for this last meal.

 

[dabuffguy]

Get rid of the sandwhich bread and do not drink milk. Lactose is a sugar and milk induces insulin response. you want to avoid insulin response when trying to lose fat.

Egg salad? Doesn't that have mayonaise in it? Throw that out too.


Carrots are high glycemic and have sugar in them. They give you an insulin response. Stay away from insulin response.

Your eggs should be Omega-3 eggs and you should also supplement with Omega-3's. Just because it is fish doesn't mean it has sufficient Omega-3's. If you are not getting enough Omega-3 EFA's your body will store fat.


Do not use whey before bed. Use Casein with natural peanut butter/or a tablespoon of olive oil. If you can't find natural peanut butter at the store, then order some. Hydrogenized fat in peanut butter is bad for you.

 

[sonicwaste]

Get rid of the sandwhich bread and do not drink milk. Lactose is a sugar and milk induces insulin response. you want to avoid insulin response when trying to lose fat.

Egg salad? Doesn't that have mayonaise in it? Throw that out too.


Carrots are high glycemic and have sugar in them. They give you an insulin response. Stay away from insulin response.

Your eggs should be Omega-3 eggs and you should also supplement with Omega-3's. Just because it is fish doesn't mean it has sufficient Omega-3's. If you are not getting enough Omega-3 EFA's your body will store fat.


Do not use whey before bed. Use Casein with natural peanut butter/or a tablespoon of olive oil. If you can't find natural peanut butter at the store, then order some. Hydrogenized fat in peanut butter is bad for you.

Great points. Definitely drop the milk, carrots, bread, and mayo. Make sure your PB is all natural, only ingredients should be peanuts and salt.

If you want bread get something like ezekiel bread. It is flourless bread and very low glycemic. When I was eating carbs I dropped my whole grain rice and added ezekiel bread and had much better results.

But I do recommend kicking the carbs all together for getting shredded. Some people can get shredded with carbs, some can't. I really can't. It takes me about twice as long. In the beginning stages of my cut cycle I was eating 150 carbs/day max, all low glycemic. I was losing about 1.5lbs per week. Dropped the carbs and went to 3.5lbs per week, with no change to routine other than cutting carbs. Workouts suffered a bit, but no loss in mass. Now that I am under 10%, i have restricted calories a little more and am back to losing about 1.5lbs per week sans carbs. Soon as I hit 7% I will reintroduce carbs an hit a clean bulk to the end of my cycle.

As far as cardio, I mix it up between low intensity and HITT.

I'll either do 45 minutes 3.0mph 15 degree incline in the morning same at night. Or I'll start off with 15-18 minutes of HIIT then fininsh it of withh 30 minutes of low intensity. Then at night i'll do low intensity for 45 minutes.

 

[micksnowdog]

change your work out or up the cardoi.
when do you cut off carbs for the night. If your day is over at 5-6 then no reason to be eating carbs (besides veggies) after that.
how much water are you drinking?
what kind of salad dressing you using?
how much salt are you taking in?
Your before bed shake. How much sugar and carbs is in it? You should be using a casume or ff cattage cheese for this last meal.

no egg salad just a normal salad, carbs are cut off at morning smoko, 10am. no salad dressings at all, at least 4l water daily, i have never counted the salt intake, what is it supposed to be? shakes are just pure wpi, no carbs and no sugar.