Please Help!

Bigger Stronger Leaner Competitive Bodybuilding
1

Hey guys, Im new to this forum, and very impressed with the site. So decided to join. I have been training fairly seriously for the past 3 odd yrs now and have gained a decent amount of muscle.

At the end of last year, I was 97 kgs(215 lbs) and liked looking big, but not fat. At the time, my knowledge of diet training etc wasnt as good as it is now. So I decided to research and drop the fat, getting down to 81 kgs in June, not cut, but lean(still had lovehandles)Around 13% bf, and lost sum muscle because of slight incorrect diet methods, post workout nutrution etc…As of June/July, I began to increase my calories and put sum muscle on. Im currently sitting on 95 kg’s, STATS:
Age-22
height-6.1 ft
weight-210 lbs
chest-45 inches
shoulders-51
arms(bis)-17.2
quads-26
waist-37
lovehandles-37/38 (depending on time of day, water ret). Around 15%+ bf
My diet consists of around 3200 clean cals a day, and I drop the4 carbs a bit on non trainin days. I train every day, 4 weights, 3 cardio. Rest periods are always 1-2 mins and hard sessions. Cardio-mix of HIIT or low/moderate. This is the most amount of lean muscle Ive ever had, more than when I was 97.

Now that thats out of the way, I seem to hav gotten fat, even on lowish cals(3200)My midsection looks terrible!! And lets face it, we all wana be able to take our shirt off no matter what time of yr. I hav been lookin at ways to drop fat ang gain muscle, possibly by cycling my carbs or sumthn…

Been readin alot and still very undecided on wat to do, whether to jus diet down again, or get to 100 kgs and then…Jus afraid of getting even fatter. My goal is to be at 90 kgs and maybe10% bf if possible. I am a sorta a mix of the 3 body types, more endo i guess, cuz I seem to always put fat on around my midsectione easily. So I havnt reached a muscle size Im happy with, but Im putting on too much fat around my midsection. What should I do???

2

Seems like everything is in place. Maybe a couple of V-Diet stints over the next 6 months could get your bodyfat to a place you’re be comfortable taking your shirt off?

http://www.T-Nation.com/readTopic.do?id=1295181

3

Hehe, U know wat I really mean about been able to take ur shirt off all year around. Thanx for that dude. Will read into it…

4

I read up about the v diet, and really cant afford all the products u need to buy in order to do it. Seems crazy though. I think I mite jus cycle my carbs, 2 high days(3400 cals), 2 med days(3200), 3 low days(2800)??? Hope to still get v slow gains, but little top no fat gain…hope it works

5

[quote]Gymjunkie wrote:
I read up about the v diet, and really cant afford all the products u need to buy in order to do it. Seems crazy though. I think I mite jus cycle my carbs, 2 high days(3400 cals), 2 med days(3200), 3 low days(2800)??? Hope to still get v slow gains, but little top no fat gain…hope it works[/quote]

Dude, you have to remember that there is ZERO actual food involved. Basically the $450 it will cost you for 28 days is your normal food money as you’ll be eating nothing else.

It’s not supplements PLUS food, it’s just supplements! So really it would cost you maybe $100 more for the diet than what you normally spend.
You won’t get quicker results. And look into all the other positives of the diet.

6

First–learn to type

Second–v-diet is bad advice

Third–carb cycling on your plan is useless

Now, how can anyone give you advice when you don’t give a general diet breakdown? And I don’t mean a meal by meal description. That’s just a waste of time–nobody eats the same food at the same time so how can that be critiqued. Just give me a general macro breakdown.

You may need more calories. You may need less carbs. You may need more fat.
You may even need more protein. A food log may help identify ‘hidden’ calories.

If you were really 6’1 and weighed only 180 lbs or so but still had love handles, my guess is your diet is so crappy, that all your working out can’t fix it.

7

Fair enough, I should proof read my posts. I had lost some muscle due to incorrect food intake. I wasn’t having a post post workout meal with low GI carbs, and I was taking very little protein in my post workout shake due to incorrect measurement…and this is probably why I was sitting on 180 lbs, with lovehandles! But then again, Im not entirely sure. I am still learning more day by day about diet, and timing etc.

This is my current micronutrient ratio breakdown for the last few weeks on my training days.
Protein- 300 grams
Carbs-340 grams, 270 grams(non training day)

Fats 90 grams
Protein- Eggs whites, tuna, chicken, WPI(only straight after training, occasionally in oats with breakfast, if Im running late), Steak(maybe once a fortnight).

Carbs-Oats, rice cakes(brown rice), brown rice, Honey, Been having peanut butter and honey sandwiches with white bread immediately post workout, but have changed to canned peaches from this week onward.
Fats- Egg yolk, olive oil, flaxseed oil, peanut butter.

The only time I comsume my carbs is with breakfast which is Oats/milo(low gi) and tspn of honey. Pre workout, post workout( high gi), post post workout. Protein in every meal. So what do you think??

8

Some more info concerning diet sasquatch…The only supps I am taking is WPI, as I mentioned, and a multi in the morning, and after training in the afternoon. I normally eat casein with (low sugar, low fat,low gi) yogurt with a tblspn of peanut butter before bed.

But for a couple weeks, I was having normal full sugar(low fat, low gi) yogurt which added a few more carbs to the diet. Just trying to think about any faults in my diet over the last few months, thats added to my waistline…I really appreciate your feedback!!

9

If your diet is clean, however you are still holding unwanted fat, it would seem so me that you are genetically predisposed to holding fat there. However, there are two solutions.

You can further cut your calories, and potentially lose muscle size, or you could add in some cardio to shoot for the unwanted fat. I would probably do about 20 minutes of incline treadmill immeadiately postworkout. Bring two shakers with you to the gym, one with isolate protein, the other with your Surge. Take the isolate post weight workout, perform cardio, then take the Surge post cardio workout. This should help trick your body into burning body fat for fuel.

All the professionals, supplements, diets and everything on the planet will not help you unless you know your body and how it acts, and how things will work for you.

10

Thanx for the feedback trainer…I thought about throwing sum cardio in straight after training, and just started doin sum HIIT on a bike after Back n bi’s on saturdays this past week. I take half my WPI shake before I start, and the other half with my fast carbs afterward. I do cardio on my off days too, 1 HIIT sprints, 2 longer duration.

Should I do use your suggestion as well as the normal cardio routine Im on? What is in Surge by the way? protein and carbs? Not familiar with the product…

11

[quote]Gymjunkie wrote:
Fair enough, I should proof read my posts. I had lost some muscle due to incorrect food intake. I wasn’t having a post post workout meal with low GI carbs, and I was taking very little protein in my post workout shake due to incorrect measurement…and this is probably why I was sitting on 180 lbs, with lovehandles! But then again, Im not entirely sure. I am still learning more day by day about diet, and timing etc.

This is my current micronutrient ratio breakdown for the last few weeks on my training days.
Protein- 300 grams
Carbs-340 grams, 270 grams(non training day)

Fats 90 grams
Protein- Eggs whites, tuna, chicken, WPI(only straight after training, occasionally in oats with breakfast, if Im running late), Steak(maybe once a fortnight).

Carbs-Oats, rice cakes(brown rice), brown rice, Honey, Been having peanut butter and honey sandwiches with white bread immediately post workout, but have changed to canned peaches from this week onward.
Fats- Egg yolk, olive oil, flaxseed oil, peanut butter.

The only time I comsume my carbs is with breakfast which is Oats/milo(low gi) and tspn of honey. Pre workout, post workout( high gi), post post workout. Protein in every meal. So what do you think??
[/quote]

That’s a pretty clean diet so if it’s fairly accurate here is my advice.

If, in fact, you are only taking in carbs at those times you are over consuming at those times. How do you eat over 300g of carbs at one meal and pre and post workout? So lets drop carbs by 100 grams and increase fats by 40 or so grams. Try and make these fish and olive oil. Possibly almonds or walnuts.

The other thing I don’t see is fruit or veggies. Obviously if you are cutting carbs this would seem to not make sense, but cut some honey, brown rice, rice cakes and add veggies and fruits. An added benefit from this will be fiber intake. Very important with fat loss.

Try not to reduce your caloric intake. Give these modifications a try.

12

From what I have read, I didn’t think that I was overconsuming. I take in about 90 grams at breakfast, 70g 1 hour b4 I train, 80 or so straight after I train(high gi), and another 80-90g’s 1.5 hrs after I train(low gi). Is that still overconsuming? If so, I will spread the carbs out a bit more.

Also, really drop 100 grams? How about 50? Im just afraid it may rob me of energy…Yeh, after your 1st post, I thought I mite take in about 300 g’s pro, 280g’s carbs, 110 g’s fats, giving around 3300 cals. How does that sound? I failed to mention that I do eat a good amount of green veggies in at least 2 meals a day. Dont really eat much fruit though, thought that the sugar would be bad…Also, I do induldge in a good amount of green tea. Will introduce sum cardio straight after I train too, on top of the cardio I perform on my off days.

13

Fruit sugar does not count as sugar, so do not think of it as such. Fruit sugar is perfectly fine.

Surge is a Biotest product, designed for post workout. It is a 2:1 Carb to protien ratio shake. Its good for after cardio. To burn the fat and maintain muscle, you will need a protein only shake for before cardio.

Your calorie intake is fine in my opinion. Just up the cardio, use my suggestions with the shakes, and you should begin to see improvement.

14

Thanx trainer…will do combo of both I think. Will throw some cardio in after 2 of my workouts, and still continue the cardio on my off days, porbably doin more HIIT if I can. And still drop my carbs, and increase my fats, so my cals stay the same. Appreciate the advice…