Diet / cardio / calorie help please
Hey here are my stats
Currently 200lbs weighed first thing in morning after my cardio and shit
I'm 6"1
200lbs
Lifting mabey 6 years I'm not sure exactly
My body fat looks around 13% but not sure how much water I am holding .
If I hold my breath and flex about 10 seconds later my 6 pack will show slightly but it's not there all the time which is my goal
I'm doing a cut .
I'm on week 8 of test e and test c mixture 650 a week and I take arimidex 1 mg m/w/f I'm gonna do 14 weeks and throw in winny the last 4 weeks .
My goal is to maintain muscle and get ripped.
I started my diet about a month before I started my cycle ( which was 8 weeks ago )
I went from 225 to now 200. I beleive I need to loose another 5-10 lbs plus I will be training abs every day ( I know I should do once a week but I'm gonna try it every day and see what happens since I know from last years cut that my abs weren't as impressive as I wanted them.
Last year I got to 180 lbs ripped .
Anyways I'm stuck at 200 lbs . Doing cardio 5/6 times a week for 50 min on empty stomach in morning with only bcaa.
My macros are
pro-250
Carbs -100-150
Fat -40-50
. This is pretty low Calorie but my idea is not to look like a body builder but to look like a mens physique competitor and be ripped and have an athletic look. Please help me
Sorry it was such a long post.
I just need to know if I should lower my carbs even more (not sure if test will help me keep all muscle)
1800-1900 calories seems like a little for somone who lifts 5 days a week and lifts mostly heavy with 6-12 reps .
Should I start training instead of like a bodybuilder and train with weird circuits things like back and chest on same day 2 x a week and stuff.
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As tough as it is to say, but your metabolism needs a revamping before you see your true physique. You can only drop so much kcals and if you really are eating 90% clean that's not the problem.
Option 1) employ carb cycling throughout the week with a refeed on your big or lagging body part day. So like, 150C, 100C, 50C, refeed 300, repeat. Time most if not all carbs pre and post workout. This will maintain leanness and slowly recomp.
Or 2) reverse diet by adding 25g of CHO/ wk. this will probably make you lose weight and fill out. Eventually you'll hit maintenance, and eventually you'll start gaining weight slow. But at that point if you played your arbs right you can be eating 300-400g carbs at a similar body weight and bodyfat..
You've stalled out and need a change, dropping more calories, doing more cardio, won't help you. Changing your routine won't make a drastic impact.
Thanks bro... Question For option 1 would u automatically add the refeed every week, because I've read from some ppl that only to do a refeed until u feel very small and flat and like you really need one . And then some ppl say have one every week and some say it depends on your body fat %... What's your opinin?
And also should I still be in the same calorie deficit as I am in during the low carb days and then on my refeed day just lower the fat and up the carbs ,,,, or do u recomend I increase total calories and take myself out of the deficit??
I think you need to eat, I'm 170 and a chick. 6'1" and 180 seems super skinny.
waltrWhat does your food intake (i.e. what are you actually eating to hit those macros) look like?
My good intake is 90% clean
Protein comes from chicken breast and egg whites
Majority of Carbs surround my workout( pre and post) and they are fast carbs mixed with my shake usually sugar or honey or fruit.
Correct me if I am wrong. But isn't the most important thing is keeping my protein up while being in a calorie deficit.. I mean I don't really need to worry about being catabolic as much since I have my testosterone so high..
i'd look into carb cycling and maybe higher rep scheme for your workouts
6'1'' and you wanna be 180lbs ripped?
Every week I incorporate 1refeed day where instead of my usual 100-130 carbs . I will have around 300 grams of carbs.
I was 180 when I was ripped last year. I cut naturally last year and from 180 went to 225 from a test only cycle . I kept all my gains ( including all the fat I put on. So no I believe I should be around 195ish. What do u think. I look bulky and more like a bodybuilder right now but I'm not sure if it's just because my abs aren't ripped up. Like I've seen ppl who definitely have more fat then me , but they had abs popping out of there fat and I had nothing
maybe try doing different variations of abs...i am trying jim stoppanis shotcut to shred right now and i'd say you should take a peek at it..i'd recommend it to anyone trying to shred some fat...it also has a good variety of heavy lower rep compound days follow by lighter hi rep isolated days
Oh and I take eca before my fasted cardio every morning
I forgot to mention that I have about 40-50 grams of fiber every day.
I drink 1.5 gallon water every day
And I use a lot of Molly mcbutter and walden farms and other no calorie things that have Los of salt . But I figure once I stop with it then all the water will just leave me