Starving/Can't lose fat on Test cycle

[Tkc0mand3r]

Hey guys, I'm 5'11' currently 215 lbs and anywhere from 14-16% bodyfat. I have been TRYING to cut fat for weeks now but only having moderate results. I have cycled with testosterone enanthate 500mg/week in the past as well as sustanon 500/week, I am now cutting and using it as a trial run because I want to compete in a show about a year from tomorrow. BUT I can't seem to lose the fat I want too. I've used clen and diet is always consistent. I started with 3200 calories for a few weeks and didnt see the fat lose I wanted, I am now at 2750 calories and am STARVING all day. I am currently on testosetone cyponiate 500/week to maintain my muscle mass as well as oxy elite pro twice a day because I've heard it helps control appetite. My protein is at 320grams. Workouts are great because they are after my first meal but with only 200ish grams of carbs a day and not in my last 2 meals I'm so hungry all afternoon/night. Should I just suck it up? I want to see the fat just melt like it does with other guys in contest prep. I'm aiming for 8-10% within the next 9 weeks. (I'm in my 3rd week of the 12 week test cycle)

ANY tips, critiques, would be so helpful. I want to see the difference, I'm not hard and tight and the top 2 abs are barely there.

If you want my EXACT diet, macros let me know.

 

[Tkc0mand3r]

OTHER QUESTIONS: Do I need to be in caloric defiict to actually lose fat while on test? Should I add food and add cardio (cardio is 30 mins post workout right now)? Should I add another compound/fat burner?

 

[auslifter90]

That's a lot of calories man even for your weight... I'd drop to 2500 and see if your weight moves for a week. Are you taking an AI? You may have lost fat but gained fluid. I find eating a few hundred u see maintenance gives me a bit of a recomp

 

[oxymoron]

Yes, give us more diet details... what are u exactly eating and when? Also how far into ur cycle are u? And what cardio are u doing? Aus is right, thats a good amount of calories. What is ur BMR?

Sent from my htc t-bolt using the elitefitness app.

 

[Tkc0mand3r]

Ok heres an exact daily diet example (here and there I am switching foods, inevitably sometimes eating out but trying my best to match the macronutrients), I'm going to be very detailed since I really need the advice.

Wake up 10am - 1 oxy elite pro
10:45 -
2 whole eggs
10 egg whites with hot sauce
1 cup oats with cinnamon
1 apple
1 opti-men multivitamin, 4g fish oils, 2g glucosamine with msm, 1,000 iu vitamin d, 500mg vitamin c

Workout at 12 with hyperFX pre-workout
1 1/2 hours weights, 1/2 hour low intensity cardio

2:45 -
2 scoops optimum protein powder
1 banana
1/2 cup oats with cinnamon
1 tbsp honey

4:30 - 1 oxy elite pro

5:00 -
10 oz chicken breast with mrs. dash seasoning
1.5 cups brown rice with hot sauce
big bowl of spinach and spring mix with weldon farms zero calorie dressing

9:00 -
10 oz lean turkey (99/1) or chicken with mrs. dash seasoning
1 whole cucumber or salad

12:00 -
2 scoops optimum protein powder
2 tbsp natural peanut butter

Thats been my typical "perfect day" I just recently took out 400 calories worth of the carbs like I stated from the 4th meal. I just don't see how everyone could be THIS lethargic and hungry during contest prep, but if thats what I need so be it. Just want to make sure I'm doing this right because my weight has actually been going up a bit or maintaing since starting the cycle/diet (I have cheated here and there because I get so hungry)

What do you guys think? How can I make sure that these next 9 weeks I get into the at least 10% body fat range?

 

[shirlene29]

this should get moved to diet

if you're looking to cut that diet is a disaster

 

[Tkc0mand3r]

this should get moved to diet

if you're looking to cut that diet is a disaster

Yes looking to cut, the reason I posted here because I am currently doing a cycle of test 500mg/week which I thought maybe brings some difference to the diet to say a natural cutting?...I could be wrong, but thats why I am here. Also, could you help explain the disaster please? I was advised by someone to do this exact approach yet with even MORE carbs, I was told the test alone will "suck fat", stuff like that. Any advice would be much appreicated!

 

[shirlene29]

Ok heres an exact daily diet example (here and there I am switching foods, inevitably sometimes eating out but trying my best to match the macronutrients), I'm going to be very detailed since I really need the advice.

Wake up 10am - 1 oxy elite pro
10:45 -
2 whole eggs
10 egg whites with hot sauce
1 cup oats with cinnamon
1 apple
1 opti-men multivitamin, 4g fish oils, 2g glucosamine with msm, 1,000 iu vitamin d, 500mg vitamin c

Workout at 12 with hyperFX pre-workout
1 1/2 hours weights, 1/2 hour low intensity cardio

2:45 -
2 scoops optimum protein powder
1 banana
1/2 cup oats with cinnamon
1 tbsp honey

4:30 - 1 oxy elite pro

5:00 -
10 oz chicken breast with mrs. dash seasoning
1.5 cups brown rice with hot sauce
big bowl of spinach and spring mix with weldon farms zero calorie dressing

9:00 -
10 oz lean turkey (99/1) or chicken with mrs. dash seasoning
1 whole cucumber or salad

12:00 -
2 scoops optimum protein powder
2 tbsp natural peanut butter

Thats been my typical "perfect day" I just recently took out 400 calories worth of the carbs like I stated from the 4th meal. I just don't see how everyone could be THIS lethargic and hungry during contest prep, but if thats what I need so be it. Just want to make sure I'm doing this right because my weight has actually been going up a bit or maintaing since starting the cycle/diet (I have cheated here and there because I get so hungry)

What do you guys think? How can I make sure that these next 9 weeks I get into the at least 10% body fat range?

problems highlighted


Im not saying go no carb but the amount you're taking in is insane
and honey?

 

[Tkc0mand3r]

problems highlighted


Im not saying go no carb but the amount you're taking in is insane
and honey?

It's a post-workout shake, honey for some simple carbs post? I thought at least two fruits a day was a standard for fiber and micronutrient reasoning. I can drop the honey, and your saying to scale back even more on my complex carbs? I just think I'm going to be starving even more which is my problem lol but I want to hit this 10% mark. Would you guys suggest maybe adding in more meals and maybe not being so concerned with my macronutrients and calories for the day rather just eat clean sources of protein and some fats with little complex carbs in the morning? Thats how my friend dieted for his last NPC show but I figured it would be smarter for me to count calories, proteins, carbs and fats than to take that approach.

 

[simply dave]

problems highlighted


Im not saying go no carb but the amount you're taking in is insane
and honey?

I'm with Shirlene on this....especially the fruit. At 52 years of age, I went from 15% BF to 9% BF on Test E alone...but here's the rub...

I did it with a strict, regimented diet. I eliminated fruit, sugar, wheat. I consumed considerably less calories than you are, but I am considerably older. Regardless, I'd reduce your caloric intake and clean up your diet. Just my .02

 

[auslifter90]

And again ill ask are you using an AI? Even if you dont have bad bloating your estrogen could be very high and making you hold onto a bit of fat. It could also be affecting your lethargy. You might lose a bit of fat from the test alone once it's reached good levels but in all seriousness if you're not losing week 1 you probably shouldn't have bothered cycling, you don't need anything to lose from where you are. The only steroid that will truly burn fat is tren, everything else is just gone to amplify your efforts and protect your muscle.

How have your weights been? Has your performance dropped significantly? And are you sedentary/light activity for the majority of the day?

 

[Tkc0mand3r]

I'm with Shirlene on this....especially the fruit. At 52 years of age, I went from 15% BF to 9% BF on Test E alone...but here's the rub...

I did it with a strict, regimented diet. I eliminated fruit, sugar, wheat. I consumed considerably less calories than you are, but I am considerably older. Regardless, I'd reduce your caloric intake and clean up your diet. Just my .02

Alright, so what I'm learning is that carbs are just not optimal when cutting when I thought it really all was determind by caloric intake and hitting the right protein regardless of what the rest came from (the IIFYM approach) but that isn't working out for me. I'm thinking of trying Dave Palumbo's keto diet but adding carbs on weekends (1. so I can stick to the plan without cheating and 2. I have a girlfriend and social life on weekends) think this is the best way to shred me up 9 weeks fast?

 

[shirlene29]

answer the AI question too

theres some disagreement about carbs/cals etc..truthfully Ive never seen anyone not cut carbs almost totally or at least carb cycle

lose the fruit...add in some broccoli and green beans..hell another cucumber is fine
lighten up how much oats and brown rice you're eating..lose the honey all together

 

[Tkc0mand3r]

And again ill ask are you using an AI? Even if you dont have bad bloating your estrogen could be very high and making you hold onto a bit of fat. It could also be affecting your lethargy. You might lose a bit of fat from the test alone once it's reached good levels but in all seriousness if you're not losing week 1 you probably shouldn't have bothered cycling, you don't need anything to lose from where you are. The only steroid that will truly burn fat is tren, everything else is just gone to amplify your efforts and protect your muscle.

How have your weights been? Has your performance dropped significantly? And are you sedentary/light activity for the majority of the day?

I apologize for not answering, no AI, only was going to for PCT but if that is true about holding onto fat I would look into adding one. And your probably right I should've been losing week 1, guess I never cut as seriously as I thought but now I'm trying to adjust it and appreciate your help. I do not think I would add tren because of the sides at this time, maybe come contest prep next year. Weights have been awesome, I'm training with my friend who has competed in NPC and I am feeling so pumped and great throughout every workout. I would say I'm sedentary during the rest of the day, I don't do much besides read at home and watch stocks.

 

[shirlene29]

if youre not prone to binging ( I am and just fell on my face because of it) some weekend freedom can be ok(just dont go nuts)...IF youre compensating by energy expenditure on the weekends

 

[Tkc0mand3r]

answer the AI question too

theres some disagreement about carbs/cals etc..truthfully Ive never seen anyone not cut carbs almost totally or at least carb cycle

lose the fruit...add in some broccoli and green beans..hell another cucumber is fine
lighten up how much oats and brown rice you're eating..lose the honey all together

Ok yeah sorry I missed the AI question, but no, not at the moment I just replied before . And yeah i know theres a lot of arguements on it but your right, my friend carb cycled and looked great. I'm thinking 5 days on basically no starchy carbs and weekends with limited would be the way I could do it. And I guess just go all out with green veggies throughout the day.

 

[shirlene29]

sounds good man...good luck

 

[thelastmrbigg15]

fasting is hell on body fat but keep your bcaa's up while fasting... do some cardio while fasting

 

[simply dave]

if youre not prone to binging ( I am and just fell on my face because of it) some weekend freedom can be ok(just dont go nuts)...IF youre compensating by energy expenditure on the weekends

Totally agree. I can be VERY STRICT on my diet. My wife calls me a "Diet Nazi", but I also reward myself. Back in March of 2011 I ran the Oakland Marathon. What did I do right after that? Treated myself to a nice big Carl's Jr. Super Star w/ Cheese, large Onion Rings, and a Milkshake!!!

I was in heaven. LOL!

 

[thelastmrbigg15]

i just had a techno flashback about the heaven comment lol

 

[Voijn]

Those that think by cutting carbs away results in a weightloss it also results in muscle wasting and loss of strength since the muscles will begin to eat out of their own glycogen stores wich in nother hand will make u fatigue alot faster in the gym = loss og strength and therefore loss of mass

My advice would be to find out your maintainence kcal intake, cut down 500kcal then you should loss some fat in about a weeks time, give it 2weeks.. if this does not help go 750kcal down and do that untill you find out that your loseing weight

15-20% 50% 30% energy

2500kcal´s is low! but hey everyone is different

 

[Youngncurious]

problems highlighted


Im not saying go no carb but the amount you're taking in is insane
and honey?

There is nothing wrong with bananas, especially when cutting

 

[shirlene29]

Those that think by cutting carbs away results in a weightloss it also results in muscle wasting and loss of strength since the muscles will begin to eat out of their own glycogen stores wich in nother hand will make u fatigue alot faster in the gym = loss og strength and therefore loss of mass

My advice would be to find out your maintainence kcal intake, cut down 500kcal then you should loss some fat in about a weeks time, give it 2weeks.. if this does not help go 750kcal down and do that untill you find out that your loseing weight

15-20% 50% 30% energy

2500kcal´s is low! but hey everyone is different

so...everyone that carb cycles loses strength? or...people that go for IF ..or go on strict keto diets?

I specifically said he didn't have to go no carb but the amount of carbs was incredibly high in his diet


and youngncurious, go look up the glycemic index of bananas...then go look up the glycemic index of white bread...and get back to me
and when you're doing that compare the sugar content of a green banana vs a ripe banana

and before you argue potassium go check out the sugar content in an avocado then its potassium content and compare it to a banana

there are better choices out there...

FTR if you find something that works for you by all means do it

 

[Youngncurious]

so...everyone that carb cycles loses strength? or...people that go for IF ..or go on strict keto diets?

I specifically said he didn't have to go no carb but the amount of carbs was incredibly high in his diet


and youngncurious, go look up the glycemic index of bananas...then go look up the glycemic index of white bread...and get back to me
and when you're doing that compare the sugar content of a green banana vs a ripe banana

and before you argue potassium go check out the sugar content in an avocado then its potassium content and compare it to a banana

there are better choices out there...

FTR if you find something that works for you by all means do it

It's not that big of a deal. Sugars from bananas won't be THAT harmful anyways. I've never had a problem cutting while eating them nor heard of anyone who has. Just find what works for you and stick to it.

 

[thelastmrbigg15]

"clean it. jeark it. then to the snatch" i love that! i'm so stealing that and posting it on facebook lol

 

[Nelson Montana]

OTHER QUESTIONS: Do I need to be in caloric defiict to actually lose fat while on test? Should I add food and add cardio (cardio is 30 mins post workout right now)? Should I add another compound/fat burner?

If that's a serious question , you shouldn't be using test.

 

[RADAR]

Totally agree. I can be VERY STRICT on my diet. My wife calls me a "Diet Nazi", but I also reward myself. Back in March of 2011 I ran the Oakland Marathon. What did I do right after that? Treated myself to a nice big Carl's Jr. Super Star w/ Cheese, large Onion Rings, and a Milkshake!!!

I was in heaven. LOL!

lololololol! Fantastic!

 

[RADAR]

Don't worry about BF if you have a year to get in shape. Kill it while you can.

 

[dvoted]

Lol i think wayy tooo much food i rekon drop to 2000 - 2500 even use low test such as 250mg test(p ,e or c) just to maintain muscle

 

[shirlene29]

It's not that big of a deal. Sugars from bananas won't be THAT harmful anyways. I've never had a problem cutting while eating them nor heard of anyone who has. Just find what works for you and stick to it.

you're right to a degree...I wasn't saying wipe out every carb in his diet tho..just highlighting where the problems lie..just too much of the muchness if hes havin a problem cutting

I cant actually cut while eating any fruit..including bananas so! nice to meet you..now you know someone

and I agree wholeheartedly with the last sentence..dont screw with what works for you personally

 

[Youngncurious]

you're right to a degree...I wasn't saying wipe out every carb in his diet tho..just highlighting where the problems lie..just too much of the muchness if hes havin a problem cutting

I cant actually cut while eating any fruit..including bananas so! nice to meet you..now you know someone

and I agree wholeheartedly with the last sentence..dont screw with what works for you personally

Haha well nice to new you as well. And I get what your saying. We all know everybody's body functions different so this guy needs to find what works. And I know he just didn't ask if he needs a calorie deficient while on test to lose fat?

 

[Cali72]

I'm thinking of trying Dave Palumbo's keto diet but adding carbs on weekends (1. so I can stick to the plan without cheating and 2. I have a girlfriend and social life on weekends) think this is the best way to shred me up 9 weeks fast?

Palumbos keto diet is great but u can't go carbing up all weekend. All that would do is take u out of ketosis.

1 cheat meal a week is all that Dave advocates and even then don't go overboard.

Remember to take in your essential fatty acids.