help me out boyz look this over real quick

[Deltasaurus]

Any and all comments are welcomed

My LBM is 155ish training 3-5 days a week

My goal is to cut and i feel i have reached a stagnant point


This is my daily intake as of currently 175grams of carbs 220grams of protein and 70grams of fat, approximately 2200kcal
31% carbs 40% protein and 29%Fat. Now i bet you just laughed on the inside, So what change?
BTW the reason the marco %'s are split this way is from my understanding fat should remain static and protein should be higher to keep positive nitrogen balance, Which leaves only carbs to manipulate.
Granted im asking you so i dont know this for sure.
Im guessing you may want me to lower my fat and bump my carbs.


Please comment

[amcon]

test e

[Deltasaurus]

^^^^Dont post stuff like that, i want diet advice, if i was going to run gear a test E cycle my marco's wouldnt look like that and the post wouldnt be here.ok
please be serious

-AJ

[Deltasaurus]

help me!!! lol

[amcon]

Any and all comments are welcomed

My LBM is 155ish training 3-5 days a week

My goal is to cut and i feel i have reached a stagnant point


This is my daily intake as of currently 175grams of carbs 220grams of protein and 70grams of fat, approximately 2200kcal
31% carbs 40% protein and 29%Fat. Now i bet you just laughed on the inside, So what change?
BTW the reason the marco %'s are split this way is from my understanding fat should remain static and protein should be higher to keep positive nitrogen balance, Which leaves only carbs to manipulate.
Granted im asking you so i dont know this for sure.
Im guessing you may want me to lower my fat and bump my carbs.


Please comment

dude you look lean as hell if that is your pic... their does come a point where you have maxed out you natural abilities (nat meaning not geared up), i have read alot of your posts, and seems you have a very good grip on things...

no joking then - #1 - change your routine, go to slingshot or hit or something that gets you out of a rut (sounds like you might be in one, we all do eventually) #2 - the diet you listed is solid, you could change it a little any way you wanted to and see the results of maybe 1 - 2 %, but i dont believe that is what you are looking for.

cycle your cardio - hiit your cardio - periodize your cardio

other wise bud you look great, i can personally say that i have jumped on board with the slingshot, it makes sense and i have used it in the past for cycling (that is periodization training) and matained a 5 - 6% body fat 10 out of 12 months for years... and eating 4 to 5 thousand cal a day. just my two cents...

keep up the good work!!

[Deltasaurus]

ok, i thought it may have been my diet

[amcon]

well, i know people who have tried to get all cut up in the winter and were frustrated that they were not gaining lean muscle... from what i know, and what i do, i am not afraid to put on 5% more bf to gain while i am in the winter months... i like my self at 220 to 222. at that weight i am lean hard and vascular, but my natural gains are little to none... unless i start putting on weight from intake of more calories (across the board meaning more carbs, more protein, and so on) i cut cardio down to almost nothing during nov, dec, jan, feb (maybe 0 to 130 minutes a week) i just pic a weight i am gaining at and stay there - i am 230 - 232 right now and making some good strength gains, and i am getting some size from it as well...

so for me, and every one is dif, cut means lest to none for size gains or strength gains, and adding calories to my diet = size and strength gains.

i kinda rambled on but does that help?

[MuscleScience]

AJ, patients is a virtue. I think you need to find something and stick with it as planned. One of the worst things you can do is not stick to the plan.

[Deltasaurus]

maybe i am impatient.
I have lowered my cardio down because i cant run with my sciatic problem,but what about my %'s the almost 30/30/40 carb/fat/pro
Im thinking of going higher carb lower fat?

[amcon]

hey, about that sciatic problem - have you been to a chiro? massage?

my chiro swore it was issue with sciatic nerve, massage therapist said "no way" and spent 15 min on my IT band and my peraphormis(sp) {sounds like - para for mis} no more pain... just fyi

[Deltasaurus]

No money, So till then just walks for cardio

[amcon]

well have some chick rub ur ass, i use a rolling pin to roll over my IT band (it runs down the out side of you legs from above the knee on the out side, to right below you hip bone on our right and left side then goes in and around your glute to your tail bone area)

[Deltasaurus]

guess im going to have to do that LOL.
thanks man

[Deltasaurus]

anyone else?

[FireGuy]

How much cardio are you doing?

[Deltasaurus]

i was doing twice a day a.m HIIT then p.m PWO that was during training days, then 2 days just abs and cardio.I guess i could start doing HIIT again when my sciatic feels better.
but till them i've just been doing A.M walks and sometimes PWO cardio

[FireGuy]

I had sciatic issues about 10 years ago and eventually had a L5/S1 discectomy so I know exactly what you are going through. If you are having to back off the cardio because of it getting leaner might not be an option at this time being you are already pretty low bf. Walking actually made my sciatic feel better, maybe you can bump the treadmill incline to 15 degrees @ 2.5-3.0 mph and do some longer duration lower intensity cardio. I have mentioned before I can see where HIIT would work for getting around 10% but I do not seeing it being as effective as traditional cardio for getting below that.

[FireGuy]

Also, listen to what Muscle Science said, you are going to hit sticking points along the way and there are all kinds of natural ways to get through them.

[Deltasaurus]

well im around 10-12% now i think.I can do like incline like that at about 4mph for 30mins PWO and in the A.M i just walk my dog up and down the hills for about 45-60mins.
What do you think of my Marco split.
Sciatic isnt really bad it doesnt hurt doing most things, but that doesnt mean i should start going all out lol

-AJ

[FireGuy]

You can start playting with the macros but I would not drop the calories below where they are right now. So if you pull from one source I would add from another. If it were me I might even add another 200 calories to the diet, your metabolism should handle this just fine at this point.

[jimmyinkedup]

AJ, patients is a virtue. I think you need to find something and stick with it as planned. One of the worst things you can do is not stick to the plan.

i agree 100% ....

[Deltasaurus]

ill ride this split out till the end of the month, then change it if im not progressing

[MuscleScience]

hey, about that sciatic problem - have you been to a chiro? massage?

my chiro swore it was issue with sciatic nerve, massage therapist said "no way" and spent 15 min on my IT band and my peraphormis(sp) {sounds like - para for mis} no more pain... just fyi

Its spelled Piriformis, it is a muscle in the inner thigh deep in the groin. Your Chiro must have been new or something, that would be the first thing he would have checked if you presented with a Sciatic problem. Or either that he just flat out missed it.

Anyways the Piriformis muscle lies right on top of the sciatic nerve. Hypertrophy of the Piriformis can cause the sciatic nerve to be irritated causing Piriformis syndrome. About 20% of people actually have the sciatic nerve run through the Piriformis, which predisposes them to Piriformis syndrome.

[bodybuilder1107]

Have you looked at the zig zag diet? It puts you below the bmr by 2-3 cals per lbm for 5 days the you add 2 cals per pound of lbm for 2 days a week on heavy days and it keeps metabolism moving, increases lbm, and eliminates the plateau effect

[Reed]

ill ride this split out till the end of the month, then change it if im not progressing

Hope you change it to grow. Reviewed your pictures again I really don't know what you're going to cut into. Anymore of this low calorie diet and you gonna be pedaling backwards just wasting time being small. You wanna look like a track runner cause any smaller/leaner and thats what you will look like??? Listen to what people are telling you on both boards. GROW!!!

[FireGuy]

He stated in his first post his goal is to keep cutting. I take more issue with these guys at 15% wanting to bulk.