Cycle and Diet check up

[john004]

First my stats, 27 years old, 229 % 11.08% 5' 8''.. Goal is 225 @ 9%.. Cardio 45 min first thing in the morning, then weigh lifting t 1pm light weight alot of reps, then another 45 min cadio session @ 7pm before dinner. Heart rate i keep it between 130-135. Diet is broken up into 7 meals, totalling 2683 calories 27% carbs 45% protien 28 fat%.. As far as anabolics i take hgh at 5iu blue tops 5 days on 2 off first thing in the am, materon/prop/tren 50mg/day. Im not quite getting the results i want, im leaning out just very slow. Anyone have any suggestions? Atleast a gallon of water drank everyday and im still holding water with low sodium intake. What do u guys think?

[Papa Smurf]

Time to SHOCK the system! Change up the diet. Move around some meal times!
When is the last time you took a week off from training?

[john004]

I hurt my back last week, so all last week i only did my cardio sessions. Right now im up for any suggestions i can't figure out why im not gaining muscle and losing fat rapidly. Anyone got any idea.. would just resting for a week and not lifting or cardio help? Ive been consistant for atleast 2 months besides last weeks not lifting.

[G4R]

What does your diet look like, in detail?

Example:

Meal 1
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 2
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 3
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 4
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 5
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Meal 6
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)
xxxxxxx ( Cal xxg, Fat xxg, Protein xxg, Carbs xxg)

Totals: Cal xxg, Fat xxg, Protein xxg, Carbs xxg

[bmit]

change your training. Go to lower reps bro. Drop the fat down and up the carbs

[john004]

I always thought to lose fat and gain muscle you lower your carb and raise your protien intake. Meals look like this:

meal 1: 57 carbs 42 protein 12 fat
meal 2: 30 carbs 30.5 protein 5.5 fat
meal 3: 40 carbs 59 protein 14 fat
meal 4: 30 carbs 41 protein 7 fat
meal 5: 25 carbs 56 protein 27 fat
meal 6: 0 carbs 35 protein 5 fat

I try to have a 7th meal jut like meal 6 right before sleep. totals 728 calories from carbs 1054 from protein and 635 from fat. My goal is 225 at 9%. Anything better than that would be awesome.

[Phate]

I always thought to lose fat and gain muscle you lower your carb and raise your protien intake. Meals look like this:

meal 1: 57 carbs 42 protein 12 fat
meal 2: 30 carbs 30.5 protein 5.5 fat
meal 3: 40 carbs 59 protein 14 fat
meal 4: 30 carbs 41 protein 7 fat
meal 5: 25 carbs 56 protein 27 fat
meal 6: 0 carbs 35 protein 5 fat

I try to have a 7th meal jut like meal 6 right before sleep. totals 728 calories from carbs 1054 from protein and 635 from fat. My goal is 225 at 9%. Anything better than that would be awesome.

we need to know what foods you are eating and your total daily caloric expenditure as well

[john004]

meal 1:
2/3 cup raisin brand ceral
1 cup skm milk
8 eggs whites
1 raw apple
1/2 tbsp of natural peanut butter

meal 2:
2 2/3 slices of seven grain bread
3 1/2 oz chicken breast

meal 3:
2/3 cup brown rice
7 oz chicken breast
1 tsp olive oil

meal 4:
3 sheets honey graha crackers
1 protien shake

meal 5:
same as meal 3

meal 6:
protien shake

I do 1 1/2 hours of cardio and 1 hour of wieght training not sure how to figure out what i burn thru the day.

[G4R]

What are your goals? I don't like your diet ( raisin bran, honey graham crackers, 2 protein shakes.....)

[ninesecz]

Try dumping the Graham crackers, Olive oil ans switching to 1/2 cup white rice... That will dump a little fat and some more carbs out! Also do you cycle your cardio?? I never had good luck doing cardio the same week after week.
I used to raise my amount of cardio 5-10 minutes every week and when I got to a point where is was too long, I would go down to like 15min for a week or even stop cardio altogether!
So I would do something like this

Week 1 30 min (am)
Week 2 35 min (am)
week 3 40 min (am)
week 4 45min (am)
Week 5 30min (am) 15 min (pm)
week 6 30min (am) 25 min (pm)
Week 7 30 min (am) 30 min (pm)
Week 8 40 min (am) 40min (pm)
Week 9 20 minutes 1 X a day or NonE!!

Week 10 Start back at week 1


You nhave to shock your body even with cardio!

[john004]

Goal is 225 @ 9% or better. I do NOT cycle my cardio or training at all. Maybe that is what is needed. Or maybe im just doing to much all together.. less cardio more rest? Let me know what you guys think.

[Phate]

use the katch mcardle formula to calculate your caloric needs since you know your bf%

BMR (men and women) = 370 + (21.6 X lean mass in kg)


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[john004]

LBM is 204.04 by you conversion that puts me needing 4086, very active. Is this correct? Im trying to cut up, what do you guys think?

[Phate]

LBM is 204.04 by you conversion that puts me needing 4086, very active. Is this correct? Im trying to cut up, what do you guys think?

post up a pic(with your face blacked out if you like), and most people overestimate calories, describe why you used the multiplication factor you did

[john004]

lbm is 204.04 converted to kg is 92.55. I chose very active because i spend 1 1/2 hours a day doing cardio with my heart rate at 135 and i workout for an hour each day with my heart rate above 140, i do this 7 days a week. No recent pics but i will see what i can do.

[Phate]

lbm is 204.04 converted to kg is 92.55. I chose very active because i spend 1 1/2 hours a day doing cardio with my heart rate at 135 and i workout for an hour each day with my heart rate above 140, i do this 7 days a week. No recent pics but i will see what i can do.

you don't have rest days?

[john004]

I don't lift sat or Sunday but my cardio is 7 days a week.

[Phate]

I don't lift sat or Sunday but my cardio is 7 days a week.

k, do you think you can get a picture, it would really help, if not we can continue without it