
Originally Posted by
bdodge2
started cutting 3 weeks ago, i dropped from 224 - 212, 17% - 11%. Running clen 2 weeks on 1 week off with ketofin on the week off to uprate beta 2 receptors. 50mg t3 ed to offset tren t3 reduction. Cycle is 125 sust250 eod and 75 tren eod. Just started winny 50 ed this week. I am 6'1" and 40 yrs.
Surprisingly i have gone from 212-215 this week with no diet change. It is driving me nuts...i want to get to 205 and single digets.
Diet:
8am
myofusion shake, flax meal, fish oil -
greens+ why no carbs? Have this meal look like your next one. No shake. 2 eggs, 8 whites, 1/2 cup oats.
10:30 am
1/2 cup steel cut oats
4-6 oz protien looks good
2 cups greens
or
2 eggs/8 egg whites 2 cups spinach plus oats
11:30 - protein shake no
1-2 cups greens
or
4 oz protien, chicken, fish, beef yes. 6-8 oz. Would be better, this is your pre-workout meal
2 cups greens add 40g low gi complex carbs.
1:30-2 post workout shake - iso protein yes
or 6-8 oz protien no
1/2 cup steel cut oats or low gi carb. Yams etc add this to your shake. To recap - 40g protein via iso, 30-40g complex carbs. I find rolled oats the easiest to mix right in.
2:30-3:00: Add a meal. That iso is out of your system now and you're anabolic in the pwo state. You need a meal. 6-8 oz. Lean protein, 30-40g complex carbs, veggies.
4pm move to 5:00
1/4 cup almonds
1-2 cup greens ie broccolli peas, beans,
4 oz protein very nice meal but again, i'd up the pro to 6 oz.
6:30 pm move to 7:00
6-8 oz protein
2 cups mixed greens
1 tbls olive oil
sometimes - 1 cup low gi carb ie yams, quinoa, it won't hurt but i'd keep it as a pro/fat meal for optimal fat loss.
9:30 pm
casien protien shake nice
1 tbls almond butter
1 tbls fish oil
this usually works out to around 2250 cal per day split 40pro/20-25 carb/35-40% fat 220-230 g protien, 110-125g carbs, 90-95g fat
i have just changed workout routines to a edt type....increased volume and hit for better calorie burn. I also usually have 30 min cardio post workout or 45-50 min later in the day. i'd stick to lit man. Longer and less intense. Spares lbm and burns more fat. Create the majority of your caloric deficit via diet.
i can't figure the stall out...if my baseline is 3180 (212 x 15) then to loose 2 lb per week i am at 2180 per day. Adding in 500-600 cal of excercise 5 days a week, so eating even 2500 - 2700 cal per day i should be loosing at least 2lb per week if not more. you're making the rookie mistake of looking at the scale, not pictures/mirror. You're probably gaining lbm on cycle.
even if i ate my baseline and then added excercise i would be at 1lb per week lose, not gains. again, don't look at the scale.
should i cut the fat% down????? no. Leave it where it is. I've changed your diet, adding 60-80g more protein and 50g or so of carbs. I think you should be eating more, period.
adjust macros?
My rational for timing is carbs early with no fats, fats later with protein, tones of fiber, limited sugar all to balance insulin and energy levels and fuel mid day workout.yup, that's good logiv.
could it just be the start of the winny? I would have thought it to help in the cutting. yes, possibly but the changes i've made to your diet are important regardless. Especially the ppwo meal (meal 30-60 minutes after the shake) and added carbs.
thoughts pls - thanks