+ 2 A Few Cutting Issues/ Questions
Good morning everyone, hope no one is too drained from losing an hour of sleep last night.
I've been having some issues running a cut lately and I'd like some input. But first, here are some stats:
Age: 26 (27 in April)
Height: 5'7"
Weight: 168 lbs
Body Fat: 12-14%
Lifting Experience: 10-11 years
Supplement Experience: 1 basic test cycle this past August-December
Ok, now for the diet. For a while, I was using my TDEE and making calorie adjustments based on a (45/35/20) protein:carb:fat ratio and it worked fairly well. I used one of Makwa's TDEE bulking cycle diets by running my TDEE for a week, adding 250 cals week 2, 3, and again week 4, then dropping down to my new TDEE for week 5 and repeating the cycle. This took me from 162 lbs to roughly 180 lbs at the end of my cycle. I have since reversed this TDEE cycle by dropping calories by 250 about a month after PCT was complete in December so that I didn't drop too soon or lose the gains that I earned by rushing into a cut. All calories were split amongst 6 meals a day with carbs primarily pre/post training. From the start of the bulk all the way until now, my food choices have always been from clean sources. During the bulk I was a little more lenient and selected some fast-digesting carb sources post-workout. Protein sources are lean meats like chicken/ fish/ turkey, along with some low-fat red meat and pork (all excess fat being cut off), whole grain carbs, and healthy fats from nuts, avocados, olive oil, etc. Also, I would have 1 cheat meal a week typically on Friday evening when I go out to dinner with the lady friend. Even with this, no excessive alcohol or going completely overboard on what I eat. So now, here's my dilemma.
The beginning stages of the cut worked great and took me to where I am right now, standing at 168 lbs. I've lost all the water weight I gained while on test (cycle was only a test cyp cycle at 500mg/ week with a 250 taper up and a 250 taper down, all support supps and PCT as well), and lost the few pounds of fat I gained during that big increase as well. My current TDEE is 2035 cals. I will explain this more in the training paragraph below. My dilemma is that I have hit a plateau lately and cannot seem to lose any more fat without depleting my cals too drastically. It feels like that If I drop another 250/ week for the new few weeks and reassess my TDEE, I'm probably going to end up at 1,000 or sub-1,000 cals a day but still at a higher percentage of body fat, which seems like I should only be at super low calories when I am already in single-digit body fat percentage.
Training. I train 5 days a week with 3 on/ 1 off, then 2 on/ 1 off (off days Thursday and Sunday). My workout split is Chest, Shoulders, Legs, off, Back, Arms, off. Cardio days include alternating HIIT for roughly 20 minutes or low-intensity cardio for 30 minutes every Monday/ Wednesday/ Friday. My lifts focus on heavy weight at 6-8 reps for 3-4 sets with typically a volume set at the beginning or end as well. A mix of compound exercises with some isolation, typically no more than 5-6 exercises per muscle group.
My daily activity is where my metabolism slows down though. My job is to sit. I'm a full time and a half student (sounds strange, but I take 20+ cfedits each term), work part time managing the college recreation facility and also part time in the federal sector as well. Packing meals and getting the calls in is the easy part, consistentcy and dedication to my training and nutrition is also easy, getting out of the chair is the part I have little control over until the work day is done.
With all of this in mind, I was wondering what you gentlemen would suggest I do. By this point, I am unclear if I need to adjust my macro count but use the same 45/35/20 ratio, if I should raise some but lower others, or what exactly. My overall goal here is to lose as much fat as possible (as we all desire) in an effort to run somewhat of a mock-competition prep just to see what I can achieve. The other goal of this is to bring my body fat to as low of a percentage as possible in order to prime myself for another bulking cycle I'm planning towards the latter half of summer or fall. I've done some research looking through other threads on here and gathered some ideas. I've also asked a friend of mine who competes but he advised me to intake 300g protein, 150g carb, and no more than 15g fat a day with 0 carbs on non-training days. So, I thought it was appropriate to ask the experts here for their advice.
Thank you all for taking the time to read this and I look forward to hearing your responses.
-CM
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AnonI wanted to say thank you to everyone for your contributions so far. I genuinely appreciate the advice and support from all members here. This has always been a great community.
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PermalinkDo you have lab data and info for this cycle? For example, blood work and cycle log. Did you use an AI, while on cycle? Did you use PCT meds?
AnonI did keep a cycle log from beginning to end, took anastrazole (varying doses/ frequency based on sides through cycle) and PCT was a standard clomid/ tamox taper. The only thing I regret not doing was blood work. I know this is a huge staple and no cycle is advised without it, but the closest Quest Labs or LabCorps facility to my location is 2-2-5 hours away depending on the amount of snow in the pass. I will ensure that my next cycle has pre, during, and post cycle labs in order to really refine my AI dose and PCT.
Do you still have some tamoxifen on hand?
I want you to make an appointment to get some bloodwork, when the snow has been cleared from the pass, bro. Thanks.
AnonOlder post of mine, but I just sent you a friend request so I can send you a question about blood work Sir.
AnonI do, I keep extras of all my PCT and AI on hand.
I had same thoughts about protein, but maybe try lower amount like 250g...maybe increase protein slowly, though, casein at night...carbs could be 100-150g...in the beginning, as you titrate your carbs down, you'll need to monitor and dose your good fats at doses that keep you from being "Carb-Ravenous"...plus when your carbs are decreased, you'll need to increase your fats...coconut oil will help and olive oil on salads...
In reference to your lifting regimen, do you alternate heavy weight and light weight days?
Are you hitting target heart rate with your cardio regimen?
Daylight Savings Time sucks!!! We get effed 8 months out of a year being pushed up an hour with our time by the DOE because they believe it saves energy, while the coal trains keep running up and down the tracks providing fossil fuel to offset the energy that we do use....just so we can attempt to break even with the budget....I'm guessing
I wouldn't recommend that macro split either. What I have found is that once fat drops 10% your body will want to hold on to as much fat as it can because it isn't getting enough through the diet. Seems counterintuitive but you actually want to eat more fat in order to lose fat. The carbs are what you get low and not the fat.
250g of protein is plenty. Shoot for 1.5g/lb and you are good. Put those cals into good fats and then sub out the carbs for fat as you hit plateaus. I wouldn't drop cals any further at this point. Don't forget to put a refeed in their to keep metabo from shutting down.
Yep..solid info..and I believe in OP's situation, he could benefit from low-glycemic carbs for the refeeds. Additional Casein at night might even allow a better edge, too.
As far as pic assessment, he needs some nolva. I asked about PCT.
AnonThank you Sir. So on non-training days, keep my macros the same or should I lower carbs by 1/2 (or any different suggestion)?
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PermalinkMonitor your lines in the mirror...people are different...people have different body types, which is where I beleive you may be having your challenges.
You could be a mix of all three, endo, meso, ecto, or just one, or a mix of two...combine that with genetics and there could be issues meeting goals.
Which body type, or types, do you think you are?
AnonI align mostly to the mesomorph type. Used to be very overweight in adolescents and dropped from 205 to 135 pounds. Since then and after roughly 10 years of diet and training, I seem to hold steady between 160-170. I need to update my photo here, I just took one this last Sunday that you could use for reference. I’ll post that up this evening Sir.
keep it simple at this point and just eat like you normally do. If anything be sure to keep cals the same and sub in extra protein or fat in place of some carbs if you are really fixated on carbs, but it shouldn't make that much of a difference.
AnonThan you for the response. Regarding my training, I focus primarily on heavy lifts but I always include at least a few sets of volume work within those exercises in order to get a decent pump and increase blood flow while also focusing on a complete contraction rather than just moving heavy things. I don’t wear a heart rate device or anything but I’m sure I hit my target heart rate. Part of my employment requires physical training tests which includes a two mile run. I usually run a mile hear and there on top of my HIIT or low intensity cardio. After a 6:00-6:20 mile, my heart rate is usually high 160s.
May need to refocus your training to get the results you are after. Train like you are cutting. Just like dieting you need to train for purpose also. Save the heavy lift training for when you are bulking.
https://www.eroids.com/forum/training-nutrition-diet/workout-exercise/ba...
basskiller89Hey brother,
Fist off, don't worry about the metabolism as much. Unless you have a T3 deficiency you're metabolism isn't going to slow down from sitting down. It's fairly standard and regulated based upon muscle mass and oxygen intake for vital bodily function. The increase in metabolism will come form an elevated heart from any activity. Just my perusal opinion, blood work is the true way to test hormone functions
I have very good success cutting fat aggressively. I've done 1000 calories for 7-14 days and melted fat off of my body. I have blood work taken every 3 months. You can order private blood work tests and have a private facility such as Quest Diagnostics take bloods to avoid the awkward conversations MD's will force you to have about why your test levels are above 1500ngs/dl
I started off eating a similar way and ended up not noticing much difference if I ate 2-3 meals at once versus every 2-3 hours. What helped me a lot was experimenting with an intermittent fasting bulk type protocol, especially when not wanting to or being able to eat every 2-3 hours. It made it more enjoyable to be able to eat a larger amount of calories with a larger variety of food; due to a higher caloric intake at that certain time. Send Makwa a PM and track down his IMF bulk articles
I run test only cycles. I run test e for a minimum of 16 weeks and have gone up to 20 even 22 weeks, but I have been cycling since I was 25. I am estrogen sensitive and developed a slight amount of glandular tissue under my areola. No warning signs, just estrogen reading over 42 pg/dl. I have to take .6mg of Letro every day. Then, my skin started to hold excess sebum in addition to minor blading. I started .5mg dutasteride every day. Kept hairline from further receding and kept the skin without excess oil which in result prevents me form having breakouts. Everyones body responds differently so you need to see what works for you. It's good to see someone have a well thought out post. I'm here if you need any help brother
AnonThank you Sir, I appreciate the help.
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PermalinkAnonThank you for the advice johnmarshall12 and Makwa. I didn’t see that other article you posted.
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PermalinkYou're a lil young to have done cycle; but be that as it may. If you're dieting and cutting Natty the problem is always too much muscle loss. Since you lost your Cherry to Test; you might want to consider taking some Anavar to stop the muscle loss.
Anavar is very good for sparing muscle on a cut! Then make the necessary diet adjustments accordingly. The Var should especially help when you go to the zero carb days!
Have a read of this
https://www.eroids.com/forum/training-nutrition-diet/weight-loss/structu...