posted Fri, 12/16/2011 - 07:54
1994
Feeling deflated, slight loss of strength on cut
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currently cruising on 200mg/week of test E. however i have been dieting for my upcoming competition and i feel deflated,smaller and have a slight loss of strength. i weight 198 lbs right now, at 5'8.
current macros: 250/230/60 PCF with cardio 3-4 times per week, LISS 30-40 mins
i was wondering what i can change about this, wondering if to bump my carbs up? i feel like i am losing muscle to be honest.
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update.................:::::::::::: ok so i was on 250/50/225 PFC for about a week and i did not lose much, i lost about .4-.5 lbs which isn't good. so from tomorrow im gonna drop my carbs to 200g and see how things work. i honestly think i am a low carb guy, but we will see!
hey what do u guys of calories in vs calories out? so i estimated by BMR and it turned out to be around 2045. which means i burn 2045 though out the day. If i eat 2450 and burn 400 cals during cardio and some more during weightlifting, that will result in me losing weight. Oh well ill just have to try everything out and see what works for my body.......
Ok bro here is a simple yet effective way to keep track of things. Get your BF checked. From that you can work out your lean body mass by subtracting your body fat % from your body weight. Now if you get this done every week you can then keep an eye on your lean body mass. If it drops you are loosing muscle if it goes up you are putting muscle on. Simple. As for your diet you should still be taking in some carbs but fiberous carbs. I also recommend carb depleting every week for at least 6-8 weeks out from your comp as this way you can learn how your body reacts to the process and you can fine tune it closer to the show instead of risking it the last week and blowing it. This will continue to strip fat and will also aid in tightening of your skin which helps your appearance on stage. Also don't forget about salads in your diet as these act as negative calorie foods. They contain nutrients but your body burns more calories digesting them than they contain. It is such a fine balancing act this dieting it's very unfortunate for you that don't have someone to guide you through. I would love to be able to help but it's very hard from a distance. I can give you a diet that I used leading up to my last comp and I got in good shape. Let me know if you want me to jot it down.
yes can u jot it down for me please just to give me an example? thanks alot for ur help man
Ok Monday through to Thursday night carb deplete eating the following
Breakfast an egg white omelette with veggies.
Morning tea steamed fish or chicken with a big salad no dressing.
Lunch, afternoon tea, dinner and supper are all similar just change the protien source around from steamed chicken, fish or scrambled egg.
Friday through Sunday night is carb loading.
Breakfast is 4 vitabrits with water and a few hard boiled eggs.
Morning tea, lunch, afternoon tea, dinner and supper again are variations of steamed chicken, fish and scrambled eggs or egg whites with a bowl of steamed veggies.
Now 1 egg yolk with every 6-8 eggs. If you are getting hungry between meals have a bowl of salad again with no dressing. In the night time if you are hungry you can have some diet jelly. It has no sugar and virtually no calories.
If you can get hold of some Clenbuterol or Albuterol. This will help strip the fat and also is an anti-catabolic, so you should not loose muscle. Now I havent given you quantities of food to eat as the main thing is your protein intake is sufficient. The salad and veggies you can eat a fair bit of. You shouldn't be hungry on this diet. But that being said you still can't over eat. Eat untill you are not hungry any more is the key.
Good luck with it all if you want more info just PM me bro and I will do what I can
i am not test deficient, i am 22 years old , this is my 2nd cycle , my competition is april 28th (orlando europa) , i am working with a friend but he isnt helping much, wish i had a coach. i know i should be cutting them out but today i just cheated basically and now i ate 345g of carbs, according to myfitnesspal. i feel bad but tmr i am back on track to my macros. i am not taking any potassium nor anything else besides whey protein, creatine and well the test.
Anonso you are still on cycle then since if you were off cycle you wouldn't need to be cruising.. when is the competition and you need Potassium it is essential for the proper functioning of the heart, kidneys, muscles, nerves, and digestive system. When you are dieting like this you NEED to supplement with it. How far out are you from the competition.
i am 20 weeks out going on 19 weeks out starting tomorrow. and yes i am still on cycle. i am blasting starting 12 weeks out
AnonCouldn't possibly tell you what a good cruising dosage is for you.. are you test deficient? How old are you? How many cycles have you run..? when is your competition? Are you working with a someone?.. Lots of question I know but quite frankly you haven't given us much to go on and if you are cutting down for a competition, NO carbs is pretty standard and if it is close you should be cutting them out with the exception of fiberous carbs. Are you taking potassium and kelp? what supps are you taking?
had a carb up day today, literally started cold sweating, shaking cuz i was starving. do u guys think 1 carb up day is necessary and efficient? and what do u guys suggest as a good cruising dosage for test ? let me know guys. thanks !
AnonAlso Bro . . . drop that ego BS strength shit! You are going to show not power lift right!!
Medium carbs work for me cutting because I can literally feel them in and out and see the changes only "we" can see.
Hard to access over a chat like this but like EBSNW1 and hrdbdygrrrrrrl and myself suggest carbs(lack of)are flattening you out. If you are real close you can carb deplete then load and pop off full as ever but tricky with a small window if you have not used this method. Trust your gut Brother.
thx for the great info bro. speaking of prop, i am starting test e 12 weeks out for 8 weeks then switching to prop and tren OR masteron at 4 weeks out. after reading what u just told me, do u suggest i keep doing my LISS cardio pwo? or should i increase carbs just a bit? let mek now man, this is my first show and i want to do everything to the best of my ability, not losing muscle but just losing that bodyfat and getting cut. thanks man
Anonwhat carbs are you eating? and of course lack of carbs will give you that "deflated" feeling.
AnonThis is when Prop is really your friend. You can adjust up or down ED or EOD as to how you feel. Everyone is different but what works great for me is egg whites before bed and again during the night to prevent catabolism. Carbs are your friend but not after 6pm.
Cardio is a cat walk. Don't use muscle as fuel man!
thank you, sounds good. so i should just bump up protein by say 20 grams? and keep doing my cardio and max ot training?
btw when i started my diet i was around 205, now im 198...that's 7 lbs lost in 2 weeks
200mg isn't very much to keep mass during a diet.
To me it looks like you are taking in enough carbs (230, right?). Better to bump protein up in this case, supplement with BCAAs and not run a calorie deficit that is too high.