Now that we both have moved past the other situation, lets get back to business. I missed some cardio during the week and I’m doing some cardio make-up sessions this weekend and I’m feeling pretty good. I think I’m progressing well, but I’ll see what the calipers have to say tomorrow. How are you doing?
I think I’m starting to hit that wall where the gains really slow. It’s not so much from a “fat isn’t still coming off” perspective, but more from a “Damn, I seem to be having to work a hell of a lot harder to get good results” perspective! Basically, carbs are still really low (under 100 every day), plus I just finished midterms. Also, I’ve been working double shifts at my gym since Wednesday because my boss’ wife was in labor for over 2 days (and I’m the one bitching:)!), besides sorting out some other personal issues. Fortunately, my workouts haven’t suffered; it’s the hours after that I’m really dragging. Yesterday, I trained quads heavy and hams light with 15 minutes of cardio. In spite of the fact that I’m using a good recovery formula post-workout (Surge) and then eating 6 oz. of steak, a small salad, and some fish oil capsules an hour later, I was still beat. What made it worse was that I had to do the grocery shopping and then cook for the week. When all was said and done, I realized that I had been on my feet for close to five hours straight after a tough leg workout. Needless to say, I turned on college basketball and hit the sack! As such, I’m going to make a few changes. I have been doing a two-on, one-off lower/upper body split with cardio after legs and on some off days. I realized that it really isn’t enough time between training muscle groups (48 hours on average), plus if deadllift on leg day it interferes with my back work on upper body day. Now, I’m going to go back to the split that has worked the best for me in the past and just train hard, do my cardio, and see where it gets me. Here it is: Day 1: Chest, Biceps; Day 2: Quads dominant, Calves, Abs; Day 3: Back, Traps, Forearms; Day 4: OFF; Day 5: Delts, Triceps; Day 6: Hip dominant, abs, calves; Day 7: OFF. This way, I have two complete days of rest per week. I’ll do cardio on days 1,2, and 5, and might throw in an occasional session on 4 or 7. I’m also upping my glutamine intake from 20g to 40g, and taking in a casein only shake in the middle of the night. As soon as I get to 6%, I’m going to ease back into a Don’t Diet type plan and hopefully get down to 5.5% by the time I gradually get back up to maintenance calories. Then, it’s back to bulking! Are you having any problems with recovery? The reason I ask is that I know you’re doing a lot of cardio, and I’d love to hear any suggestions you might have. Also, how is the sleeping problem?
About a week and half on the Androsol. I train with a four way split: Chest & delts; Back, traps, & calves; bis & tris; and legs. Everything once a week, pretty heavy (4-8 reps) on the basic stuff, usually two exercise per bodypart. Trying not to go to failure too much, but I love training hard so much it’s difficult. I tryed to bump my carbs up today to about 150gm, but it really made me moody and irritable this morn. Then I had a really intense chest workout (felt like I was gonna puke), probably over did it. Oh well, maybe the extra carbs will help me recover. LESSON: don’t raise your carbs unless you really feel like you need it. I felt so much better all week on lower carbs, without any cravings or anything.
Eric, it sounds like a good choice to change your split, especially if it has worked for you in the past. Take a look at my post regarding meltdown and training in general on low to no carb diets. I had a realization and had to get the info out to the forum. Recovery wise, I’m doing fine. I just finished my 15s cycle with HST and never experienced much soreness. Now that the weights will be getting heavier, I’ll have to see how things go. Cardio does not seem to hinder my recovery, but I have found out from a little experimentation that late night cardio will hinder my ability to go to sleep. I got in all of my cardio earlier in the day except once I did it at 10pm. That night I had trouble getting to sleep. Culprit found. Problem solved. My results stalled this week. I’m down another 2.6lbs to 199, but my skinfolds only minorly changed. Well, as I’ve said before: week to week measurements are nice, but the true story is told over time. I was a little dissapointed, but I’ll live. My average bioelectrical impedance %BF measure is down about 1%. Keep it up, man! 6% is a low target but you can get there. If you find yourself dragging for another week even after the changes, you might want to think about transitioning to Don’t Diet sooner than you expected. You can still stay on the lower carb side, but maybe add another small P/C meal.
I had updated on Fri that my BF% was still 8 even though I’d gained 3 lbs which bothered me. I had attributed the 3 lb gain to starting creatine. While, I had a good lifting WO Fri nite and managed good increases in poundages in almost all lifts (It’s feeling good to experience some strength returning in my right arm). On the weekend, I decided to really hit the cardio sessions and see what would happen. Sat morn I did 70 min on my elliptical cross trainer (the computor said 1000+ cal burned) followed by shoveling 6 inches of wet snow off the driveway (and it’s a big driveway and walk) followed by another 70 min on the cross trainer Sat evening (another 1000+ cals burned). Also, I hadn’t seemed to be able to have much of a bowl movement lately due to diet and on Sun morn I seemed to have made up for a week of BM’s (sorry to have to share that with you). Anyway, that seemed to explain the weight gain. This morn, I weighed 3.5 lbs less and am close to 25 lb total loss. I haven’t checked the calipers this wkend but feel leaner. I did another 50 min on the cross trainer this morn. Wanted to do more but felt like I’d hit the wall from carb deprivation and couldn’t continue. I had a few carbs at noon and will try to do another hour on the cross triner tonite then I lift tomorrow nite again. The extra cardio this wkend feels like its really depleted me but I feel back on track.
2.6 lbs. per week is nothing to shake a stick at. In fact, that would probably put me at my goal! Obviously, it isn’t the 4+ lbs. you saw in the first week, but it’s definitely a great sign that you are doing things right. All that matters is that the scale and the calipers are showing improvements. I’ve actually found it to be a good idea to take skinfolds every other day. It may sound obsessive, but I find that it keeps me motivated to see even the slighest changes. This morning, I was down to 7.19% (assuming those enforcergraphics people aren’t screwing with me:)). Oh yeah, big news; I noticed a few lovely veins starting to come out in my lower abs. Never had those before. Hmmm…Keep up the good work.
I was wondering if anyone has actually puked from meltdown Training? I just finished a heart to heart with the toilet, lots of protein coming out of my mouth haha. I think my main problem was that I drank a protein shake with udos choice oil about 45-60 minutes before i started my workout and it was sitting in my stomach. Next time ill wait the full 2 hours. This routine is killer when combined with fat fast. I even felt like I was going to faint many times when I stood up. I didn’t exactly rest the recommended 120 seconds, because I was busy puking in the toilet heh.
ok this thread is just too on point not to post to. glad to hear so many of you are making steady (if not stellar) gains…i’ve been “eating right;” thatd be relatively low carbs, low cals, high protein, etc. taking a thermogenic aid in addition to my routine. i’ve been floundering lately with the diet (as the weight loss gains are coming much slower and the gut isn’t receding fast enough… but im holding on to that sweet slogan-- “the taste of success…”).
i start my first HST cycle tomorrow…should be interesting to see how the weeks go by with only 3 days of weight training! (and 7 bloody days of HIIT type cardio-ughh).
i’ve already lost a (what i once considered haha) an impressive amount of weight over the past month and a half or so…to be on the safe side, i’ll say 15 lbs BF. i don’t exactly know what my bf% is. i can see my muscles begin to really develop, but unfortunately the package is hindered by this unsightly gut. every scale i seem to step on has a ±5 lb. margin of error, so once again, i prefer to err on the fat side and say i’m at 193 (5’11"). i dont really care too much for exact percentages and stuff. i figure an ideal weight for my body type would be 170sh and NO GUT! i’ll keep you updated…we only got a couple months to do this so lessss do ittttttt!!
Man, all your plans, all your drugs, all your programs! Damn! I’ve read almost every article on this website, and almost every post in these forums, and it just seems so damned complicated and expensive to me! I can’t afford all those supplements and drugs! I just can’t! I need to get cut without all that! It’s just no help to read people’s programs when all of them seem to be upheld by the drugs they ingest! For gods sake, someone help the poor, money lacking, experience lacking, teenager! I’m 5 '7, 150 lbs. What’s my body fat? I don’t know, but I know I’d like to be more cut. I’m sure you’re thinking “we need to know your body fat!” Well, it’s hard for a teenager to figure that out! Like I said, I’m broke, my mom’s not going to dish out money so I can find out my body fat, and yeah. I’ve been lifting 2 years, and have made some nice gains, but I’d really like a plan to cut up without losing that tad bit of muscle I’ve gained from training the past couple of years. no drugs, no scientific explanations, something simple i can understand and afford. pleaaassee heelllpppppp!!! 
I’m a teenager in need. Someone take some time out to enlighten me. ppleease!
All you need really to measure bodyfat is a mirror. Which has been said before. Some of the T-people here are REALLY , REALLY into what they’re doing. That’s not a cut down. Just a fact. I’ve learned a trememdous amount regarding nutrition, fat-loss and pre-contest prep. and training from this site. Yes, it can be overwhelming if you’re new here (btw, WELCOME to T-Mag!). But take it slowly, use the search engine or just read the vast archives. Now, hmmm, your issue of that last remaining bit of fat. Y’know when I was a wee teen, I still had what is called “babyfat”. By the time I hit my early twenties, it was pretty much gone. Patience is needed. And no, it does not cost a bundle to become cut. I stay lean by just training hard and well, I eat what I want. So the most I’ve spent has been a gym membership, multi-mineral vitamins, vitamin C and recently, Creatine. That’s it. I’d say continue experimenting to see what works best for you - but since you’re a teen, your body is still growing and changing. I would definitely concentrate on your weight training regimen. What are you doing now? How many days a week? What exercises make up your routine? Weights?
I’m in! I start my 8-12 week cutting phase today I’m about 185 at close to 12.5- 13%(much higher than I’ve been in a while, I had some problems with my Mag ten cycles)'m going to try to build strength while dieting . For the first 2-4 weeks depending on how progress goes I’m going to take in 250 grams of protein, about 80 from fat(two tblsp of flax and four tblsp of MCT’s a day) and 200 from carbs(strictly oats and sweet potatoes). I am doing a wave program at 5-1-3 for reps followed by assistance exercises with anywhere form 5-10 reps depending on the exercise. 2 days a week will be low intensity cardio, like distance running for 20 min and two other days will be HIT jump rope intervals.I am taking two servings of MD6 per day and two old T2…probably building up to 3x of each per day(and if i ever get some money a 10/10 split of glutamine and BCAA’s before and after training).I will also be using 5 grams of Creatine per day. The second stage I will do Convergent phase training with intense circuits 3 X a week and tabata interval sprinting 3 other days building in reps each week. I will use Prime during this stage and continue cycling T2 and T2pro.I will use 10 grams of fish oil and continue with the MCT’s. My carbs will be dropped to 100 grams a day with a carb up every 3rd day.BCaa’s glut will be bumped to 15grams each before and after. The final stage carbs will be dropped to 30 grams a day with a carb up every 4th day. Protein will also be lowered to 225 grams per day. Fish oil will become 15 grams a day.Bcaa’s/glut will become 20 grams before and after. I will re-introduce MD6 and continue cycling T2 and T-2 pro. I will also add power drive. Towards the end I may add creatine to help me fill out as well. Any one have any thoughts or questions…send them my way . Good luck everyone!..Mike
Ok guys…. I’ve went all last week fighting it, but as of last firday I was full-blown sick. Went to the dr. and found out I have strep throat. Two full, successful weeks of dieting, now this. At first I had given myself 16 full weeks to diet, to do it slowly and I have about 30 to loose. I’ve got about 10 lost the first two weeks (ya know… water weight, glycogen…) before I became sick. I’ve missed a couple of workouts and probably miss a couple more. Missing a couple of workouts doesn’t bother me, because it doesn’t affect me in the long run. But, there’s nothing more catabolic (short of being burned or a car wreck) than being sick !.. all my muscles feel more depleted now than compared to dieting. The only supplement I’ve been on now is methoxy, so as to hope to keep from being catabolic as possible. And I’ve been taking my vitamins like I should anyway, but my protein and carb, total calorie intake has been way low. Hard to eat when you sleep all the time and can’t hardly swallow to begin with. I should be able to slowly get back to normal eating today. I figure I should be back to 100% by next Monday, but I’m worried about how much damage I’ve caused already by being off/sick/low nutrition level for about 10 days. Being calorie restricted for two weeks prior, and now this, makes me worried I’m going to loose all kinds of muscle. I am tentatively planning on doing a 2-week mag-10 2/dose a day cycle next week to try to re-bound any negative effects from being sick. If anyone has any encouragement, or suggestions, I would certainly appreciate it.
I’m currently doing german volume training 2000, and I’m on a low carb high protein diet. I take a multivitamin, and 3 a day. I train about 4-5 days a week depending on how much time I have. I also do about 20 minutes of cardio 3x’s a week. I’m gaining muscle, and I can see four of my abs, but my pecs arn’t shaped well at all. They look girly even! It bothers me a lot which is why I want to go through a cutting phase! But like I said I’m just a teen who’s broke, so i can’t afford drugs etc. I lost 15 pounds at one point, but the thing is I lost nearly half the muscle I gained along the past two years of working out! I don’t want to lose more muscle, just fat.
Make sure to keep carbs a little higher during the 15s. I’d shoot for a minimum of 1-1.5g per lb BW during the 15s. It will help with lactic acid production which is the primary goal of the 15s. BTW, what’s your routine like? Few exercises for 2 sets? Many exercises for 1 set? I’m currently using the latter with several different exercises but only 1 set each.
You want a simple piece of advice that I wish I would have known when I was your age. Be consistent with your workouts. Lift 3-4 times a week. Use heavy compound movements as your base (squat, deadlift, bench, row, overhead press, chin). Eat at least 1g protein per lb body weight. Do 30 min of cardio 3-4 times a week. Eat a variety of meats, fruits, veggies, whole grains, and get a few good fats sources like fish or flax oil. The only supplements that you should even consider buying or using right now is a good protein powder and some fish/flax oil. Train hard for 6-8 weeks at a time and take a week off for recuperation. Read widely but critically. As for how to measure your bodyfat. You can get a pair of calipers by Accumeasure for about 15-20 bucks and go from there (if you want more info, let me know) or you can use a camera and take a picture of yourself every couple of weeks. Best advice to you now is to learn how to eat a clean diet and train hard and consistently. If you do those 2 steps, you will be leaps and bounds beyond where a lot of us were in our late teens and early 20s. Hope that helps! Let me know if you want more info.
Get some glutamine in your system while you are sick. Try to get down as much food as you can. I love toast when I’m sick. Soups are also a good choice. Fruit smoothies with a little protein. Wait till your over your sickness and then you can choose to use your MAG-10. Dieting is tough and I would suggest getting close to your desired body fat level and then bulking up.
Hey Mike, your plan looks well thought out and I would expect nothing but success if you stick to it. One question though, why the MCT’s? I always thought that MCT’s were primarily for keto diets. You use MCT’s as a primary energy substrate, but they won’t knock you out of ketosis. Just curious. Please fill me in on what you know. Thanks!
Bump your carb intake up if you are doing German volume training. That kind of intense, high volume lifting requires a lot of energy to do and a low carb diet is not ideal for that kind of training.
podge: comfort foods! Well, for me when I’m sick I eat something that I normally don’t eat alot of, but LOVE. Like cookies. Big old chocolate chip cookie. But, drink alot of fluids, eat soup (I prefer tomato soup w/toast), oatmeal - and REST. Teen: definitely pick up your carbs! Don’t worry about spending extra cash on supplements - just eat good old fashioned food.
Hi Jason first let me commend you on some of your posts lately, they have been very informative and thought provoking. Concerning the MCT’s, these are something tha kelly Bagget really turned me on to. I had read about them before but if you go to John Parillo’s website you will find alot of good info on them. Basically the MCt’s are an energy source that go directly to the liver. The thing is, they DO NOT raise insulin levels. This is very helpful in fat loss. The other good thing is that they are mildly thermogenic. Whatever you don’t use would basically just get burned and not stored.They may even aid a bit in digestion. Its a good way to bump up kcals without stimulating insulin.This helps me to as I eat all pro/fat meals before training and take advandtage of insulin sensetivity by consuming pro/carb after. The Mct’s provide energy before training. Hope that helped…Mike