In need of some advice-Thanks

[jrexel32]

Hey everyone, Im new to the forum and hope I don't sounds completely lost or out of line and get trolled, just looking for advice.

Pretty much Ive been working out for since I was 14-15 and was just using protein and other over the counter sups, and I decided that when I was 18 I wanted to start using stronger substances (Test) since most of my football team was using at the time. So I used my first cycle of test 250(one a week) for 10 weeks and didn't do it properly at all ( yes I know I'm stupid I'm aware).
Pretty much what I'm getting at is that since than I did another cycle of Test E 250 EOD for 12 weeks with 4 weeks of var 50mg(3 weeks) (1 week 60mg) in the beginning and think it wasn't very potent gear, this was about 9 months ago and I used a PCT (clomid and nova) and since than I've been trying to diet and cardio 4-5 times a week and can't seem to ever lose the body fat I gained from doing the first cycle improperly.
My blood work is fine and I feel completely healthy, but the extra fat is very irritating to me, what I'm getting at is :
Do you suggest I try and do a straight cutting cycle at higher doses? Other recommendations? Any suggested workout and diet plans that you can point me towards ?: Again I'm sorry if this post sounds like someone with no experience wrote it, basically I'm here to learn and make sure I don't screw up again.
Stats: 6ft , 245lbs, 16-18% body fat (Been awhile since it was measured), trains 5-6 times a week depending on work and school schedule

Thanks for any advice from anyone who can help.

 

[snowpatrol123]

So how old are you meow?

 

[jrexel32]

Sorry forgot to include that, Ill be 21 in the next few months

 

[Flynman]

If your diet is not geared towards fueling your body and getting your metabolism working properly then steroids are not the answer. You are also 20yrs old. Try a clean diet, cardio and consistancy first. Not bashing you, just trying to give you sound advice!!

 

[jrexel32]

Thanks; I however I do cardio consistently- I run about 3 miles every Saturday with my girlfriend and than when I'm in the gym Mon-Fri I'm usually doing elliptical or walking uphill on incline for 40+ minutes. In reference to diet I've tried making my own diet (epic fail) so I've tried paleo and south beach diet and tried cutting my carbs, Ive lost weight but the body fat remains and I feel that I'm just losing muscle and the fat is staying (maybe my mind playing tricks on me )

 

[snowpatrol123]

If your bloodwork, including hormone levels and thyroid function are indeed normal, the thing left that would explain why you're hovering at 16-18% BF while training 5+ days a week is diet.

You're young enough that you definitely don't need another cycle yet, again with the above assumption of normal hormones/thyroid function - what is your TDEE? What are your daily macros like, and overall caloric intake?

 

[jrexel32]

I'll have to get back to you on the macros. and I believe my TDEE is 3161. Ive been trying to keep calories between 2500-3000 calories with a majority of it being protein with only carbs in the morning with breakfast.
:::: For 100% safety measures I plan on going again within the next week or so to get bloodwork done again- last time it was healthy levels but does hurt to get it checked again::::

 

[Flynman]

It's possible you cut out too many carbs...calorie intake seems ok.

 

[Mrrippedzilla]

Let me get my rant out of the way first
The only reason your not losing the fat is because your calories are too high - that's it.
Too many people use excuses (thyroid, genetics, bad cycle, etc) instead of simply admitting that they eat too much. There is no such thing as a physiological problem that STOPS fat loss (slows it down maybe, but that's it).

Now for some advice.
Based on the numbers you've given your running a 10% deficit, which is why any fat loss you get is going to be extremely slow. Kepp your protein high (1-1.2g per pound weight), make sure you get enough dietary fats (anywhere from 20-30% of your total calories) and reduce your carbs. Clearly, you haven't been consistent with any diet you've attempted so I recommend dropping your calories by another 300 (so you have a 20% deficit) and STICKING TO THE PLAN for longer than a week or 2.

As to your fear about muscle loss: all caloric deficits cause some degree of muscle loss unless your on cycle (doesn't matter how small your caloric deficit is). However, as long as your protein is high & you keep lifting heavy you should minimise any loss that occurs.

Final point about all your training: you can do all the cardio you want but it will never make up for a poor diet. If anything, their is evidence showing that if you do too much cardio it will reduce your metabolism by an extra 10-15% and be detrimental to fat loss.

To summarize for you:
Reduce your calories by another 300, stop worrying about physiological problems keeping you fat and STICK TO THE CALORIC DEFICIT.
After a week, if you find the fat loss isn't happening (I'm assuming you know how to measure for this), then reduce your calories by another 10% - keep repeating this until you see good fat loss.

I repeat, in a caloric deficit their is no way you can't lose fat

 

[jrexel32]

Thanks for that very informative and helpful post, and for getting your rant out of the way first: just one question you touched on it but not sure if you meant to decrease it or not. Should I cut back on the cardio as well as taking into account the rest of your advice?

 

[Mrrippedzilla]

It depends on your recovery, at 20% your not on a huge caloric deficit so some cardio won't hurt. If you find you recover fine then keep it, if you find your tired more often then reduce it by a session or 2.