SC, or any other knowledgable diet people please chime in here!
I've been on a cutting diet for about 1 1/2 months and allthough I look alot better and feel much better, it seems that the fat burning has slowed down tremendously. I think I made more progress in the first 2 weeks then I did in the last month. :scratch:
My diet is almost identical to the one in rambo's "how to cut" post (Other then missing a meal here or there because of a lack of time etc), with one exception, the essential fatty acids. The reason I didn't include them from the start is because I didn't know how much I should be taking for my size.
So any advice out there? I am 6' 1" tall, 175-180lbs (depending on the day and how much water I have in me), about 15% body fat, probably a little less. I'm trying to get as close to 10% as possible in the next 5 weeks, what tweaks can I make to get me there? I'm ready to kick in the after burners and I am thinking about changing my reps while working out from the 6-10 range (reps depend on what lifts I am doing) to the 12-15 range. Would this be a good idea? I figure it would help burn more fat while lifting then normal.
As far as CARDIO goes, I started out doing 40 min. a day (6 days a week) and it was doable since I wasn't doing any leg exercises (recovering from a compound comminuted[means the bone exploded rather then breaking once cleanly] fracture of my left tib/fib, BTW my avatar is what caused it :frown: ) but during the last 3 weeks I started doing squats etc. again and it made it too difficult to do cardio 6 times a week as my legs would be sore from squats for a few days. So for the last 3 weeks I've been doing more like 3-4 days of cardio a week at 40 minutes. Do you think going to an hour of cardio(on an eliptical) in the AM for 4 days a week would help push the fat loss to a higher level?
About target heart rate... What is the best for fat loss? I usually push pretty hard while on the eliptical (150-160 bpm), I'm starting to think thats too high. Is it? What should my HR be at for optimal fat loss? My resting heart rate is abou 70 bpm and at 200 bpm it feels like my heart is gunna explode, do I need to supply any more info for you guys to know where I should be for best fat loss?
And lastly, I've been taking Xenadrine EFX 2 pills in the AM and 2 in the afternoon Is this dosage that strict, or could I bump it to 2 AM 2 NOON and 2 afternoon? Thereby increasing total dosage by 2 pills? (I'd be more worried if it was RFA but the EFX seems pretty weak in comparison.) My other supplements are cell-tech (one scoop post workout every day for 5g's of creatine a day total), Optimum Pro-Complex protein (usually three times a day once before cardio, once before lifting and once after lifting right after the cell-tech), and glutamine powder (5g's in my AM protein shake, and 5g's in my pre workout shake).
Thats about it. I know its a lot of questions but I really need the advice. I've already learned so much from you guys by reading old posts, but I need so expert advice now to get me to the next step.
You guys are my motivation! If it wasn't for AR I wouldn't be half as dedicated as I am.
Thanks to anybody who bothers to respond to my lengthy post! :bcool:
Recap:
How much fat should I be taking in and what kind?
Does the cardio idea sound good?
Advice on my target heart rate for fat loss?
Can I up the Xenadrine dosage?
And how do my sups look?
Thanks again!