First contest, problem losing bodyfat, HELP!
Hi! this is my first contest prep...i have trouble dropping bodyfat...im hypothyroid...so im taking eutirox (T4) for that everyday, no T3 added yet...im 180 lb for 1,70 like 12% bodyfat my diet looks like this, im 16 weeks out
F1
2 whole medium eggs
7 egg whites
F2
7 oz of chicken breast
1 fruit
15 gr almonds
-Workout-
15gr BCAA
F3
50gr rice
10 egg whites
F4
7 oz chicken breast
veggies with olive oil (7-10gr)
F5
2 whole eggs
5 oz of chicken breast
F6
7 oz of red meat
More veggies are add as i need (hunger)...1-2 refeeds per week, as i need too, i do cardio 30 min low intensity everyday training 5 days a week (weight training)
I think its not much food...i dont know what to do...or switch to full keto or drop the fats and up a bit the carbs, but im not losing weight with this. Any advice please?
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Hi! I'm thinking in something like that...
C1
40gr oats
1Fruit
9 egg whites
C2
30gr oats + 30 gr cream rice
6oz chicken breast
-Training BCAA 15gr-
C3
60gr rice
10 egg whites
C4
6oz chicken breast
Brocoli/coliflower
C5
Quark cheese 300gr
nuts 15gr
C6
5oz chicken breast
1 can tuna
Average macro: 230 prot 60 fat 150 HC
Maybe some evoo or a little more carbs depend with I respond the first days, refeeds as i need 1 minimum per week. T3 and tren only below 10% bodyfat
Probably add some short hiit season too, have a sedentary lifestyle...apart from bodybuilding maybe going to be good bump a bit my metabolism.
Thoughts?
Thanks for the replys guys! For my little experience...i believe do better on mod carb/mod protein/low fat, little lower carb % as K A P S I Z E says...i have the sensation i can eat more on mod protein than on high, and drop more bodyfat...but you know much bodybuilding dogma I fear do something unusual so...i start dropping the carbs and upping the protein...in the first instance i drop bodyfat...but know stops and no matter how much i drop the carbs...I believe i'll gonna drop fats, up carbs, drop a bit protein and up cardio...i'll post diet. Sorry for the bad english I hope u understand me well.
The cycle stack is so mild and symple 500 mg sust + 350 npp, ill include tren and t3 when im a bit more leaner, and stano the final weeks, obviusly ill drop the npp maximum at 8-6 weeks out.
am i reading this correct? you are at only 50g of carbs 16 weeks out!? i mean id say whatever works but it clearly isnt.
what id recommend is look up george farrahs contest prep diet outline. you still get carbs which will help with training and staying full aswell as sane.
calculate your daily kcal intake needed to drop weight. 18xbw=daily expediture for active males roughly. so to cut i drop down to 14-16xbw on workout days, 12xbw on non workout days.
my macros are usually set up like 50%carbs 35% protein 15%fats
every few weeks decrease calories to fit new BW and start to very slowly increase % of protein and decrease % of carbs to make up your new macros for your new daily kcal.
for example:
weeks 16-12 50% carb 35% protein 15% fat
weeks 11-7 40% carbs 45% protein 15% fat
weeks 6-2 30% carbs 55% protein 15% fat
then carb deplete, drop water, cut sodium yada yada
and the last week is usually pretty routine with carbing up ect.
what drugs are you using for contest prep?
I don't know what your current diet breaks down into macros and calories but if you have hit a plateau you have probably restricted your carbs and cals too much and too early. Your 16 weeks out so you have plenty of time to get back on track. I recommend following this.
https://www.eroids.com/forum/training-nutrition-diet/weight-loss/your-fi...
Do two hours of cardio a day.
One hour fasted am.
One hour before bed