STUCK at 10 percent bf ... help....

Hey everyone, I am currently about 13 weeks out from my first competition. I have been stuck at about 10% for a few weeks and the weight has stopped coming off. I am using the calipers to measure the bf too. So right my typical day looks like this, wake up 8:00am eat 1/4c fat free yogurt and 1/2c plain oats. after that at about 11:00 am I go and do stairmaster at 4.5 floors per minute for 30 minutes. then on a 15 incline on the treadmill, I walk at 3.2 mph for 20 minutes, then ride a seated bike for 10 minutes at 80rpm level 11 29mph. then done for morning. then go home (1:00pm) and eat a sliced chicken breast sandwich on whole wheat bread and a banana with all natty pb. (1 1/2 TBSP) then wait for 3 hours (4:00PM) then go back and do my workout. all sets are 2 minute rests between. after workout, I dring 51gram prot shake (beverly international ultimate) then about an hour later (7:00 pm) I eat about 2 New york strips (1lb) with little a1 sauce and a baked potatoe with mustard on it. at around 10:30PM I eat a TBSP of all natty pb and a glass of skim milk. Bed. I am currently 226lbs and feeling good, just feel like I am in a rut. I sometimes carb up once a week to shock the body, but not big difference just small correction within 2 days back down in weight then maybe loose a pound after. Does anyone that knows for certain have any clues what is going wrong or what I can do to make it better? I think my diet is clean, what do u think? Thanks...Also have clen, t3 , tren acetate, eq, and winny on call for last pre contest cycle . will begin soon within a week or so.

pre- present cardio & diet regimen stats:
285lbs
19%bf
30yr
6'1"
40"waist

now:
226lbs
10%bf
30yr
33-34" waist
been doing this about 25 weeks so far

so you are eating 4 times a day, with your last meal being ANPB and milk? First I would say you need to eat 6 times a day! These don't have to be huge meals of course, but you need to figure out your macros and go from there. I would drop the milk. I think you need more protein in the morning, eat more frequently (at least every 3 hours).

Even if you eat every 3 hours you can still do cardio in the morning and then weights about an hour and a half-2 hours after eating in the afternoon.

What is your weight? how many cals is all that? How long have you being doing this exact same routine?

With what you are using I wouldn't be too concerned about catabolism, so I would risk a low cal diet, can't tell how low until I know your diet and a double cardio (morning-evening) combo. A cardio type you have not done before for a while. 45 minutes in one go, 75-80% MHR, 6 times/week

I'm sorry, but for competition your diet looks terrible. I would first start by dropping the following from your diet:
Yogurt, Banana, Baked Potatoe, Milk, and possibly the whole wheat bread (use better carb options such as sweet potatoe, brown rice, and more oatmeal).

Seperate Carb+Protein Meals and Carb+Fat Meals.

Eat at least 6 meals a day.

Want to drop bf quickly? Do this....

CArdio on eampty stomach
Meal 1: 5 Egg Whites, 1 Whole Egg + 1 cup oatmeal
Meal 2: Salad with 2 tbsp olive oil, vinegar, natural nuts and a chicken breast
Meal 3: 1 cup Brown Rice + 2 cans tuna
Workout
Meal 4 (PWO): 50 grams whey isolate with 40 grams dextrose and 40 grams maltodextrose
Meal 5: Chicken breast + sweet potatoe
Meal 6: 50 grams Casein shake with 1 tbsp of All Natural Peanut Butter. 2 tbsp of flax oil.

Good Luck

Correction: Seperate meals into either Carb + Protein or Protein + Fat

reelbig004 said:

I'm sorry, but for competition your diet looks terrible. I would first start by dropping the following from your diet:
Yogurt, Banana, Baked Potatoe, Milk, and possibly the whole wheat bread (use better carb options such as sweet potatoe, brown rice, and more oatmeal).

Seperate Carb+Protein Meals and Carb+Fat Meals.

Eat at least 6 meals a day.

Want to drop bf quickly? Do this....

CArdio on eampty stomach
Meal 1: 5 Egg Whites, 1 Whole Egg + 1 cup oatmeal
Meal 2: Salad with 2 tbsp olive oil, vinegar, natural nuts and a chicken breast
Meal 3: 1 cup Brown Rice + 2 cans tuna
Workout
Meal 4 (PWO): 50 grams whey isolate with 40 grams dextrose and 40 grams maltodextrose
Meal 5: Chicken breast + sweet potatoe
Meal 6: 50 grams Casein shake with 1 tbsp of All Natural Peanut Butter. 2 tbsp of flax oil.

Good Luck

Click to expand...

Absolutely! I agree. And Avoid all processed foods.

reelbig004 said:

I'm sorry, but for competition your diet looks terrible. I would first start by dropping the following from your diet:
Yogurt, Banana, Baked Potatoe, Milk, and possibly the whole wheat bread (use better carb options such as sweet potatoe, brown rice, and more oatmeal).

Seperate Carb+Protein Meals and Carb+Fat Meals.

Eat at least 6 meals a day.

Want to drop bf quickly? Do this....

CArdio on eampty stomach
Meal 1: 5 Egg Whites, 1 Whole Egg + 1 cup oatmeal
Meal 2: Salad with 2 tbsp olive oil, vinegar, natural nuts and a chicken breast
Meal 3: 1 cup Brown Rice + 2 cans tuna
Workout
Meal 4 (PWO): 50 grams whey isolate with 40 grams dextrose and 40 grams maltodextrose
Meal 5: Chicken breast + sweet potatoe
Meal 6: 50 grams Casein shake with 1 tbsp of All Natural Peanut Butter. 2 tbsp of flax oil.

Good Luck

Click to expand...

WOW...started typing then saw this. This advice is the MANDATORY!!! especially dropping milk and yogurt and doing cardio first thing in the morning on an empty stomach...
VW

I'd mix fat free cottage cheese along with skim milk with that anpb before you go to bed...

reelbig004 said:

I'm sorry, but for competition your diet looks terrible. I would first start by dropping the following from your diet:
Yogurt, Banana, Baked Potatoe, Milk, and possibly the whole wheat bread (use better carb options such as sweet potatoe, brown rice, and more oatmeal).

Seperate Carb+Protein Meals and Carb+Fat Meals.

Eat at least 6 meals a day.

Want to drop bf quickly? Do this....

CArdio on eampty stomach
Meal 1: 5 Egg Whites, 1 Whole Egg + 1 cup oatmeal
Meal 2: Salad with 2 tbsp olive oil, vinegar, natural nuts and a chicken breast
Meal 3: 1 cup Brown Rice + 2 cans tuna
Workout
Meal 4 (PWO): 50 grams whey isolate with 40 grams dextrose and 40 grams maltodextrose
Meal 5: Chicken breast + sweet potatoe
Meal 6: 50 grams Casein shake with 1 tbsp of All Natural Peanut Butter. 2 tbsp of flax oil.

Good Luck

Click to expand...

Yup, nice and clean.

just curious as to what you guys take your shakes with????
do u guys use water, milk, etc...