Suggestions on Losing Fat

Pharma
1

Hey guys i am a long reader but this is my first post here, i am planning to compete in my first contest in march 2014.

Stats
Height 5 10 inches
Weight 192 lbs
Age 19 years
Bench 264 lbs
Squat 330 lbs
Dead 440 lbs

All one rep max performed separately.

History one Anabolic cycle, Test E 500 mg and Winstrol 100 mg both split twice, 10 weeks.

during my first cycle i gained a lot of fat and muscle, for the last 3 months and 12 days i have been cutting, from 212 lbs i came down to 192, lost 4.25 inches on the waist. strength levels remained same or went slightly down ( only slightly that recovered post a carb day ).
For first 80 days i kept the body under ketosis. Later started another cycle.

Testosterone enanthate 500 mg/week ( Frontloaded )
Anastrozole 0.25 mg/day
clenbuterol HCL 120 mcg/day
aspirin 900 mg/day
caffeine 600 mg/day
liothryonine 100 mcg/day ( worked my way up from 25 mcg, its been 100 mg for about 2 weeks now)

Diet
225 gm protein chicken breast ( 150 gm ) , whey isolates ( 75 gm )
100 - 150 gm carbs ( cycled around workouts, quantity depending on cardio or no cardio days)
30-40 gm fats ( olive oil , almonds, peanut butter )

Training

Chest(cardio)/bicep(cardio)/legs/shoulder/back/tricep(cardio)/ off (cardio)

i train between 6-8-10 rep range.

My point is, since the start of my cycle the weight is not going down infact it plateaued that is why i started this cycle to further deplete calories and in order to save muscle. Its 3 weeks complete into my cycle.

I also cycle carb, 3 days (150gm or below) , one day super high carbs and again back to low carb.

Vets i am bursting my ass each day. i starve myself on a daily basis. the low carb days are as lows as 1700-1800 calories a day.

Bodyfat percentage - Below 15 % (estimated), Goal - 5-6 % .

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2

ummm diet…

3

[quote]Reed wrote:
ummm diet… [/quote]

This. Diet. It may be time to kick up the cardio to burn more calories. If your desperate, there is always ole dnp. I would do lots of research first though

4

Awesome frame mate. How much fat do you think you put on during cycle. Sorry to burst your bubble but I think you’re at least 15% by skinfolds and I don’t think you can be safely ready bu then. Your food sounds pretty low based on your weight to be honest, also considering how young you are, you really should have more control over how to change your body.
I’d go back to basics, ditch carb cycling, etc, it’s all over complicating. Estimate your BMR, create a small deficit and run with it for 4 weeks. If no change, skim some away, wait a fortnight, continue skimming kcals fortnightly whilst keeping ratios similar, for e.g.

Est. BMR - 3100kcal
Create small deficit of 300kcals (allowing for adjustment over first 4 weeks and minimal weight loss).
Total kcals Inc. Deficit = 3100 - 300 = 2800kcals
Est. Ratio - 45P/35C/20F
Macro Breakdown - 315P/245C/62F

Stick to that intake daily for 4 weeks, with that approx. breakdown of macronutrients. You should lose body fat if you’re tight, or even at least adjust to a reasonable intake of food, it really sounds odd that you weren’t dropping fat at what you were on.
Train your weights as normal 4-5 days and add 15-20mins of cardio in 3x Per week, nothing drastic. ALSO forget the whole modifying kcals based on weights and cardio trained that day.

After the first 4 weeks, skim away 150kcals each fortnight, keeping similar macronutrient ratios. Also after the first 4 weeks, start adding in a refeed day once per week, increasing your carb intake shitloads, aim for 3100-3400kcals, moderate protein, low fats and high carbs on that day.

Check back in and let us know where you are at, forget the race, get it done right.

5

thanks guys lets put that in.

6

I would personally drop the clen until you get to a lower body fat percent.

7

Running a ECA stack & Clen sounds like you may never sleep. Also wouldnt running 500 on the test be a waste of good juice while in such a calorie deff? Not to mention the clen & ECA bumping up your metabolism… I’ve never done clen but Im curentley doing a ECA stack…

Im trying to go from 177 to 165 by 2/22 I started at 183 2 weeks ago I run a low does of test cyp 100mg, 2iu per day HGH, 25mg e3d Anastrozole,
ECA 25-200-81 3x per day 6x per week
Eating 1700-2000 cals per day 50g or less carbs trying to keep protien at 1 to 1 per lb or more…The rest good fats (1 day per week cheat day)
Training: 45min morning LISS cardio 45Min Weights upper lower split 6 days
Seem to be dropping 2-3lbs a week

As far as sugestions go I’d say drop either the clen or the ECA that much stim cant be good for your heart. Also maybe more cals 1900 to 2300 cut the carbs down. Maybe change up your cardio or add more light cardio. I’d stay away from HIIT or crossfit style lifting on ECA its not a good idea unless you like passing out at the gym.

8

i have to disagree with the test being a waste while on a low calorie diet as test is good for helping you keep lean mass, thats what i have found anyway. one more suggestion from me is to at least have one day a week off the caffeine while your on clen, and stop cutting when you get on PCT!! i’m no expert but these are just common sense things that i have found helpful. goodluck though will keep following this!