Perfect calorie def and still packing on fat?? Help please.

[Jdk1190]

Hey whats up guys I just have some quick diet questions that I hope I can have answered. I started test prop 100 eod and 50mg var a week ago. Since being on it I have put on about 7 pounds I weighed 181 starting now 188 but my question is my calorie intake is 2300 to 2500 calories and I'm extremely active I work on the beach all day and I personal train at night. I do atleast 30 mins of HITT cardio each day but since starting this cycle I feel like I
Either holding onto a lot of fat or is this just a lot of beginning water retention? The whole point of this was to lower body fat and lose minimum muscle during the process but it seems as of I'm just bulking like crazy lol also my carb intake is low at most 1 gram per lb because I find used being carb sensitive but my protein is 2 or more per body bound and fat is 50 to 60 grams a day. I eat very clean but I seem to keep gaining more and more weight by the day. Any input would be greatly appreciated

[Back In Black]

Post up your diet with macro's please.

And your stats!

30 mins of REAL HIIT per day? List your workout please but are gonna have to drop that unless you are over 15% bf.

Are you running an AI?

[Jdk1190]

Appreciate the fast response

Macros
300+ protein
150 to 200 carbs
45 to 60 fats

2300 to 2500 Calories

Real cardio is always ATLEST 30 mins hitting 5 miles a day with HITT

No AI at this point was waiting for end of second week. Could that be the issue and my bf was 12 percent at beg of cycle

[Jdk1190]

Height is 5'10
188 now
Bf 12 a week ago

[--->>405<<---]

Appreciate the fast response

Macros
300+ protein
150 to 200 carbs
45 to 60 fats

2300 to 2500 Calories

Real cardio is always ATLEST 30 mins hitting 5 miles a day with HITT

No AI at this point was waiting for end of second week. Could that be the issue and my bf was 12 percent at beg of cycle

need ur diet spelled out.. every meal.. the time of each meal.. macros for each meal.. total cals.. total macros.. workout times..

[--->>405<<---]

can u run 5miles in 30 mins?

[Back In Black]

Can I see your HIIT plan?

[Jdk1190]

My HITT is 50 seconds quick pace 10 second sprint on elliptical so I finish a mile around d 6:15 6:30 and I do that until I reach 4 to 5 miles. My meal plan looks like this

Breakfast
1 whole egg
6 to 7 egg whites
1 cup oat meal
2 scoop whey protein

Afternoon snack
1 cup egg whites
1 scoop protein (protein pancake)

Lunch
2 slices wheat bread
7 oz turkey or chicken
2 slices fat free cheese
Spinach salad no fat dressing

Snack
Salad and spniach w/
7 oz turkey or chicken
Carrots
Cucumbers
No fat dressing

Pre workout meal
Half cup oats
2 scoops protein
Strawberries

Post workout
2 scoops protein
3 to 4 slices white bread
2 tbsp jelly

Evening
7oz fish/lean steak/chicken/turkey
Broccoli
Salad with no fat dressing

Evening snack
1 cup egg whites
1 scoop protein (protein pancake)

I eat every 2 to 3 hours

[Jdk1190]

My meal plan is
1 cup oats
1 cup egg whites
1 whole egg
1 scoop whey protein

Snack
Protein pancake
1 cup egg whites
1 scoop protein

Lunch
7oz fish/turkey/chicken/lean cut steak
2 slices wheat bread
2 slices no fat cheese
Salad with no fat dressing

Snack
7oz turkey/fish/chicken/lean steak
2 slices wheat bread

Pre workout
2 scoops protein
Half cup oats
Strawberries

Post workout
2 scoops protein
3 to 4 slices white bread
2 tbsp jelly

Dinner
7oz chicken/fish/turkey/lean steak
Broccoli
Green beans
Salad with no fat dressing

Evening snack
Protein pancake
1 cup egg whites
1 scoop protein


My HITT is 50 second steady pace 10 second sooner. Do this for 4 to 5 miles a day

[Jdk1190]

My general workout plan looks like this
Monday chest
Incline dumbell press 4x 10 to 15 reps 1 warm up set
Flat dumbesa press 3x 10 to 12 reps
Incline smith machine 3x 8 to 15 reps
Pec dec FS7 training or cable crossovers 4x 10 to 20 reps
Superset 10 slow push ups

Tuesday Back
Body weight pull ups 4x till failure
Half deads 4 x 6 to 10 reps
Lat pull downs 3x 10 to 12 reps *failure*
Bent over row 4x 10 to 12 reps *failure*
Weighted hyperextentions 4x failure

Wednesday triceps/biceps
Standing curls 4 x 8 to 12 failure
Nose Breakers 4x 8 to 12 failure
Preacher curls machine or free weights 3x 10 to 15 failure
Rope extensions 4 x 12 to 20 failure
Heavy hammers 3x 10 reps failure
Over head dumbbell 3x 10 to 15 failure
21's biceps 3 sets
Triangle push downs 3x 12 to 20 failure

Thursday legs
Leg press 4x sets 10 to 12 failure
V squats 4x sets 10 failure
Leg extensions super set seated leg girls 4x set 12 to 16 reps failure
Walking lunges 3x sets 40 steps failure
Deadlifts 4 x sets 6 reps failure

Friday shoulders
Smith machine military press
Seated dumbell press 4x 10 to 12 reps failure
Side laterals 4x 10 to 12 reps failure
Rear delt laterals 4x 10 to 12 reps failure
Front raises 4x 10 to 12 reps failure
21's middle/rear/front machines 2x sets

Saturday cardio/stretch
Sunday stretch/recover

This is just a general workout schedule obviously change it up each week

[spywizard]

i'm running GW 501516 with great success..

but i'd review your diet for sure..

[Jdk1190]

Well I know I'm carb sensitive it seems at least so my best results have came with higher protein lower carbs

[gbrice75]

Pics along with caliper readings would be helpful.

[Jdk1190]

I'm on my phone currently so posting up some pics would be difficult but I can see what I can do

[Jdk1190]

Anything you guys se out of the ordinary with my diet? Was running this same kind of plan before starting up on my gear and was killing my body fat but now I look more bloated or feel like I'm holding fat? I'll post pics when I get the opportunity but I'm def cutting and not trying to bulk before summer is in full effect I appreciate all the replying back so far.

[--->>405<<---]

My meal plan is
1 cup oats
1 cup egg whites
1 whole egg
1 scoop whey protein

Snack
Protein pancake
1 cup egg whites
1 scoop protein

Lunch
7oz fish/turkey/chicken/lean cut steak
2 slices wheat bread replace with oats, brn rice, sweet pot
2 slices no fat cheese drop
Salad with no fat dressing sugar??

Snack
7oz turkey/fish/chicken/lean steak
2 slices wheat bread replace with above..

Pre workout
2 scoops protein
Half cup oats
Strawberries drop

Post workout
2 scoops protein
3 to 4 slices white bread drop and replace with above
2 tbsp jelly drop

Dinner
7oz chicken/fish/turkey/lean steak
Broccoli
Green beans
Salad with no fat dressing

Evening snack
Protein pancake
1 cup egg whites
1 scoop protein


My HITT is 50 second steady pace 10 second sooner. Do this for 4 to 5 miles a day

while cutting id drop all mentioned above and replace carbs with oats, brn rice, sweet potato.. at 12% id be considering a carb cycle diet.. or at least run carbs 100-150g personally.. keeping carbs at or below 20% total cals aids in fat mobilization and oxidation.. higher than that can inhibit it..especially with the items ur eating consisting of sugar.. my .02

[Back In Black]

Anything you guys se out of the ordinary with my diet? Was running this same kind of plan before starting up on my gear and was killing my body fat but now I look more bloated or feel like I'm holding fat? I'll post pics when I get the opportunity but I'm def cutting and not trying to bulk before summer is in full effect I appreciate all the replying back so far.

You could lose the bread and the jelly. And post up macro's for each meal.