Can't lower calories anymore, but need to lose duh fats.

E

enzo321

New member
How would you guys recommend I lower my Bf when I've pretty much restricted calories as far as I can.

I know I should probably implement cardio - I throw weights almost everyday unless I have an obstacle I can't hurdle over (Like I workout on my lunch hour as I don't get off until 9pm on mondays).

I can't physically lower calories past 2000 for to long; I just end up feeling like shit. I cycle calories like..

Monday 1700
Tuesday 2000
Wednesday 2100
Thursday 1700
etc.....

But that's hard to keep without feeling like shit.

What type of cardio regimen do you guys use? 5,11 200lbs 17-20% BF(hard to tell as I can retain a lot of water at times).

Side note, but I've noticed I've recently become vascular as fuck - but dat scale ain't movin'.
 
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enzo321 said:
How would you guys recommend I lower my Bf when I've pretty much restricted calories as far as I can.

I know I should probably implement cardio - I throw weights almost everyday unless I have an obstacle I can't hurdle over (Like I workout on my lunch hour as I don't get off until 9pm on mondays).

I can't physically lower calories past 2000 for to long; I just end up feeling like shit. I cycle calories like..

Monday 1700
Tuesday 2000
Wednesday 2100
Thursday 1700
etc.....

But that's hard to keep without feeling like shit.

What type of cardio regimen do you guys use? 5,11 200lbs 17-20% BF(hard to tell as I can retain a lot of water at times).

Side note, but I've noticed I've recently become vascular as fuck - but dat scale ain't movin'.
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You're getting very close to starvation at your stats and that intake. Are you trying to do a crash diet and drop some weight quick or are you attempting a more sustainable long-term diet?

One option to help you out now is 1day every week, while you're eating at extremely low intakes like that, take one day and eat a minimum of 100g of carbs throughout the day. Extreme dieting and dieting in general after a while will reduce the production of thyroid hormones which obviously affect your resting metabolic rate. Going over 100g of carbs is necessary bc that amount will trigger the thyroid to start producing hormones again and will counteract the affects of ghrelin, leptin, insulin, etc. this is one trick to do in the short term. I want to make it a point that eating at such low intakes for extended periods of time can be harmful to your health both physically and psychologically.

While attempting to eat this low calories, your exercise intensity should be kept high (use a high percentage of 1RM), reduce total volume (less sets, reps, or eliminate some lifts completely), and it's best to not to much cardio but if you do make it low intensity for 20-40min a few days per week. Do NOT do HIIT at this time.
 
dre.. i think he should do a spill over... i dont think 100g is going to be enough
 
I guess it's a short term goal.

My special number is 185lbs before I do my first cycle. I've been doing fairly well in the carb department I use a lot of brown rice as I find it filling and it's relatively cheap. I don't count macros to the gram, but if I had to guess I'm probably only lacking in the fats department.

Diet consist of a lot of chicken(cheap), avocados, tomatoes and brown rice.
 
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DreDay187 said:
You're probably right about that 3J, especially if he's been doing high volume or intensity training.
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I've been doing high volume as I've been addicted to the pump.

My veins are all over the place recently, and I look like a blue monster - love it, but like I said I can't lose that last 10ish pounds (weigh in today at 197).
 
enzo321 said:
I guess it's a short term goal.

My special number is 185lbs before I do my first cycle. I've been doing fairly well in the carb department I use a lot of brown rice as I find it filling and it's relatively cheap. I don't count macros to the gram, but if I had to guess I'm probably only lacking in the fats department.

Diet consist of a lot of chicken(cheap), avocados, tomatoes and brown rice.
Click to expand...

There's part of your problem right there, you don't track macros to the gram. It's also very possible you're underestimating your intake. Studies show most people mis-represent their intake unknowingly bc they just don't know. Your food choices are inconsequential if you're not tracking your macros and intake, you can still get fat or not lose weight eatig chicken, brown rice, and avacados.

The other possibility is you really are eating so little and your body's fighting back with certain hormones. On this kind of diet high volume exercise is a bad choice. It will only hinder you.

Your best bet is to make sensible long term/sustainable changes instead of crash diets. Many people who crash diet put the weight right back on bc they haven't changed their eating habits so the go right back. Think about it seriously. If you dont want to do that, you're going to have to start measuring portions and tracking macros/calories. You have no way of knowing what your intake is if you have to start with "but if I had to guess". Cut back on the volume of training/cardio and implement a refeed day. Those carbs on the refeed will help prevent your thyroid from stopping the secretion of hormones provided you eat enough carbs. This isn't really a pig out day, its a structured refeed. My first voice though would be to take the weight off more slowly.
 
DreDay187 said:
There's part of your problem right there, you don't track macros to the gram. It's also very possible you're underestimating your intake. Studies show most people mis-represent their intake unknowingly bc they just don't know. Your food choices are inconsequential if you're not tracking your macros and intake, you can still get fat or not lose weight eatig chicken, brown rice, and avacados.

The other possibility is you really are eating so little and your body's fighting back with certain hormones. On this kind of diet high volume exercise is a bad choice. It will only hinder you.

Your best bet is to make sensible long term/sustainable changes instead of crash diets. Many people who crash diet put the weight right back on bc they haven't changed their eating habits so the go right back. Think about it seriously. If you dont want to do that, you're going to have to start measuring portions and tracking macros/calories. You have no way of knowing what your intake is if you have to start with "but if I had to guess". Cut back on the volume of training/cardio and implement a refeed day. Those carbs on the refeed will help prevent your thyroid from stopping the secretion of hormones provided you eat enough carbs. This isn't really a pig out day, its a structured refeed. My first voice though would be to take the weight off more slowly.
Click to expand...

I count my food by the gram, but certain macros I don't - I have a ruff ballpark.

Example.

When I eat a a cup of brown rice I know there's 220ish calories and 7ish grams of protein, 45ish carbs, but the fats I would assume is none or 1. It's not 100%, but I have a ruff idea.

I weight everything - it just seems the speed at which I lose weight is stalling, or incredibly slow. Did lose 3 pounds, but I'll have to update you guys come monday.

Guess I should count fats - I honestly only keep track of protein, carbs, and overall calorie count.
 
enzo321 said:
I count my food by the gram, but certain macros I don't - I have a ruff ballpark.

Example.

When I eat a a cup of brown rice I know there's 220ish calories and 7ish grams of protein, 45ish carbs, but the fats I would assume is none or 1. It's not 100%, but I have a ruff idea.

I weight everything - it just seems the speed at which I lose weight is stalling, or incredibly slow. Did lose 3 pounds, but I'll have to update you guys come monday.

Guess I should count fats - I honestly only keep track of protein, carbs, and overall calorie count.
Click to expand...

Ok no as bad as I thought lol but still, you need to track it down to the gram for every macro. If everything is "ish" grams this or "ish" grams that, those "ishes" can and will start adding up which slows or halts progress. You could easily be off by 100-200+ calories bc of this which would explain your slower progress. If you always eat the same foods then measure everything 100% for 2-3 wks. A rough ballpark will do if the foods are always the same and you've tracked them to see the result.

The more weight you lose the slower your metabolism gets which reduces the deficit you're trying to make. It's physiology 101 at play here. It's to be expected that rate of weight loss lessens once you drop some weight. I would either look into a PSMF diet since this is the path it seems you want to take and it'll allow you to drop the weight/fat in a matter of a few weeks or go for a nice 20% caloric deficit and do it the right way.
 
When I plateau on cutting I throw in a refeed day or sometimes two a week. I'll run ECA on week days and a calorie deficit. On Saturday and Sunday I take a stim break and also eat at maintenance, with lots of calories coming from carbs (and simple carbs, allowing myself to enjoy it... cinamon toast crunch, candy, etc :))

It seems to help me keep consistently losing. You might give it a shot (minus / ignore the ECA/stim part if you don't use them).
 
Squatter13 said:
When I plateau on cutting I throw in a refeed day or sometimes two a week. I'll run ECA on week days and a calorie deficit. On Saturday and Sunday I take a stim break and also eat at maintenance, with lots of calories coming from carbs (and simple carbs, allowing myself to enjoy it... cinamon toast crunch, candy, etc :))

It seems to help me keep consistently losing. You might give it a shot (minus / ignore the ECA/stim part if you don't use them).
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That's kinda what I did today out of curiosity. I was 1400 calories in today, and I decided to make a huge box of macaroni - mainly wanted the carbs for legs tomorrow :P
I'm trying to stay away from the drugs as I've been having major headaches lately, and ephedrine usually gives me a feeling of fatigue afterwards.
 
seems like you got a lot of sound advice from these guys...

and like what was said above a couple years ago i invested in a food scale and made an excel spreadsheet that calculated columns with a total...

which was Fat / Carb / Pro / Overall Calories.... before i did that i had the same problem as your stating with plateauing with either bulking or leaning out... once i started counting and recording everything it made a world of difference... i tend to not like those myfitnesspal type apps id rather do it all on my own..

also with your stats bro you shouldn't have that big of a problem dropping 10lbs that being if your a healthy adult without any sort of imbalances or deficiencies... and on top of that...lets say burning 250cals a day 5 days a week with cardio thats almost a whole lb a week
 
Your cutting to.many calories and meals therfore slowing down your metabolism.. I will up the protein.. Cut carbs.. Eat carbs e3d.. 2 gal of water a day and keep cal at atleast 2300 on carb days and 1800 on non carb days.. I.plement more circuit training into.ur workouts.. Do 45 minute sessions none stop no rest.. Then on cardio days u only want 40 min cardio sessions.. 20 min of tredmill or pavement.. But what ur gonna do is do 4 min sprints with 1 minute walk for 20 min.. Then 10 min elipitical and 10 min bike or punchingbag with 5lb wts.. Do cardio 2x a week.. But cutting fat is all in diet.. My buddies are pros they are shredded and alot of them.dont even touch cardio.. Then sat and sunday u want to do two heavy days so u dont eat away ur.muscles.. Do lower body heavy upper body heavy each of the heavydays should be an hr and a half workout.. Slow and steady.. Proper form.. With 3 min rest time.inbetween.. Therfore u will be working out 7 days a week.. That will work but.make sure u follow that n fix ur diet plan.. Do not starve bcz metabolism will slow down and eat muscle as well before fat
 
kingtolo said:
Your cutting to.many calories and meals therfore slowing down your metabolism.. I will up the protein.. Cut carbs.. Eat carbs e3d.. 2 gal of water a day and keep cal at atleast 2300 on carb days and 1800 on non carb days.. I.plement more circuit training into.ur workouts.. Do 45 minute sessions none stop no rest.. Then on cardio days u only want 40 min cardio sessions.. 20 min of tredmill or pavement.. But what ur gonna do is do 4 min sprints with 1 minute walk for 20 min.. Then 10 min elipitical and 10 min bike or punchingbag with 5lb wts.. Do cardio 2x a week.. But cutting fat is all in diet.. My buddies are pros they are shredded and alot of them.dont even touch cardio.. Then sat and sunday u want to do two heavy days so u dont eat away ur.muscles.. Do lower body heavy upper body heavy each of the heavydays should be an hr and a half workout.. Slow and steady.. Proper form.. With 3 min rest time.inbetween.. Therfore u will be working out 7 days a week.. That will work but.make sure u follow that n fix ur diet plan.. Do not starve bcz metabolism will slow down and eat muscle as well before fat
Click to expand...

I don't really count water intake, but living in Florida I go threw 1G+.

I've been hitting the treadmill 20min about 3 times a week. As for muscle deterioration I usually have pretty good genetics, I keep the majority of my size. My bench did drop 40lbs though...
 
I think Clen is lame as fuck too - I've been on it a week and notice nada.

Think I'm just gonna throw it away. I feel I had better results when I used ephedrine a few months back.
 
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Love my gear dre day :p heheehheh but yhhh dnt cut.to.many cals.. But yeah gear works the same way tho no good diet or workout regiment no gains n bf% lowering but yes just try follow those workouts like that.. N each week trick ur body switch shit up.. Buy a fitness book find new excercises n try some each week have fun with it.man!!
 
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