Can't get shredded!!

[SayMilesAway]

Need advice from those who have gotten to 10% body fat or less. I'm currently 10 weeks into 50mg ED tren ace, 30mg ED test prop, and 70mg ED of anavar. I have also done three 2 week cycles of clen. While I have dropped fat, I was hoping to be further along.

Diet:

2400 calories
240g of protein
210g of carbs
67g of fat

Training:

Monday: Back and Biceps
Wednesday: Shoulders, Traps, Abs
Friday: Chest and Triceps
Saturday: Legs and Abs

Cardio after each session, 30 mins walking on the treadmill at an incline.

So what do I need to do? Drop carbs further? Carb cycle? Refeed once a week?

I uploaded a photo, left is week 1 and right is week 10.

 

[zmyj88]

Pm

 

[SayMilesAway]

Not sure if I can do this but here's a direct link to the photo for those who can't see it.

http://i1178.photobucket.com/albums...B-9E7A-4EEA-ACC2-2832FF0D75D1_zps2wqctfhe.jpg

 

[ALIN]

I would try adjusting your DIET.

 

[SayMilesAway]

I would try adjusting your DIET.

Go on..

 

[j_oel]

You bigger and leaner....have your cals been the same for the entire 10 weeks? If so I'd say that's the problem and lower them by another 500. The best cut I've done is a high protein/low carb/moderate to high fat diet.

 

[j_oel]

And u might wanna try switching to HIIT training for like 15 minutes post workout...best version of cardio for fat loss by far

 

[SayMilesAway]

You bigger and leaner....have your cals been the same for the entire 10 weeks? If so I'd say that's the problem and lower them by another 500. The best cut I've done is a high protein/low carb/moderate to high fat diet.

Calories started out at 2500. I dropped them to 2400 like 3 weeks ago. Tren is a hard monster to judge. Weight doesn't want to go down much. I actually am going to switch up to HIIT now that I've dropped the clen for good. Thanks.

 

[j_oel]

I'd drop your cals a little lower..say like 300-500 lower. Just in my opinion, I don't think 100 will be much of a difference. Longest cut I've done was 7 weeks and I dropped my cals by 300 for every 5-8lbs I lost and the last week and half I went ketosis (except pre workout I'd have 20 grams of a fiboures carb) and worked well. Consider even doing that the last few weeks maybe? if you're desperate to really drop of the last layers of fat, and can mentally handle no carbs lol, it works very well and can be a plateau buster in dieting.

 

[j_oel]

Calories started out at 2500. I dropped them to 2400 like 3 weeks ago. Tren is a hard monster to judge. Weight doesn't want to go down much. I actually am going to switch up to HIIT now that I've dropped the clen for good. Thanks.

Clen and Tren? I'd be dropping fat eating McDonald's lol...your heart must have been going nuts on an extreme combo like that

 

[bigorse]

ive dietied over a 20+ week period before making 100cal changes or sometimes less and i got peeled with out any gear of fat burners. but if your goals are to get shredded in a short period of time then higher caloric cut will be needed to achieve the desired rate of fat loss

 

[SayMilesAway]

Clen and Tren? I'd be dropping fat eating McDonald's lol...your heart must have been going nuts on an extreme combo like that

Yeah I think I'll just drop the calories a little more. Throw in HIIT and see what happens. Only has enough gear left for a few more weeks. I got tired of my heart pounding through my chest. Probably won't mess with clen again though.

ive dietied over a 20+ week period before making 100cal changes or sometimes less and i got peeled with out any gear of fat burners. but if your goals are to get shredded in a short period of time then higher caloric cut will be needed to achieve the desired rate of fat loss

Yeah I usually make great progress without having to adjust my calories much. For instance this last week I lost 3.6lbs.

 

[j_p]

google and maybe try "carb cycling for fatloss" ofcourse you cals still need to be on point. but i found this to work best.

2-3 low carb days, 2-3 med, 1-2 high (cheat days) and repeat.

 

[Stevewc1]

When I did my shows I increased cardio to 60 minutes at night after training and 30 minutes in the morning empty stomach. That's 90 minutes a day for 2-3 weeks before show. The last week I decreased the cardio and carb up. I think your 30 minutes a day is not close to enough.

 

[SayMilesAway]

Thanks guys. I'm going to make some changes.

 

[project88]

Honestly bro I wouldn't add in HIIT instead I would do fasted cardio in the AM when cortisol is the highest. Maybe 20 min AM 20min post workout. Diet wise i would do no carb and add 250-300 on Thursdays and Sundays. Boost cals by about 500 on carb days. This was my physique with that diet. I was eating around 2100. View attachment 137933

 

[SayMilesAway]

Honestly bro I wouldn't add in HIIT instead I would do fasted cardio in the AM when cortisol is the highest. Maybe 20 min AM 20min post workout. Diet wise i would do no carb and add 250-300 on Thursdays and Sundays. Boost cals by about 500 on carb days. This was my physique with that diet. I was eating around 2100. View attachment 137933

Hmm I think you're right. You looked great man. Thanks.

 

[project88]

If your gonna do this protocol I would recommend ECA.

Week 1 - 25mg ephedrine 200mg caffeine 81mg asprin
Week 2 - 50mg ephedrine 400mg caffeine 162 mg asprin
Week 3 - 75mg ephedrine 600mg caffeine 243mg asprin.

Starting dose before u even do fasted cardio in the am. ECA should offer you appetite suppressant to aid in your caloric deficit. After week 3 you can bump down to week 2 dose and run that for 5 more weeks. If You stick to diet and cardio I promise you will be very cut in 8 weeks. Any questions feel free to PM me bro.

 

[SayMilesAway]

If your gonna do this protocol I would recommend ECA.

Week 1 - 25mg ephedrine 200mg caffeine 81mg asprin
Week 2 - 50mg ephedrine 400mg caffeine 162 mg asprin
Week 3 - 75mg ephedrine 600mg caffeine 243mg asprin.

Starting dose before u even do fasted cardio in the am. ECA should offer you appetite suppressant to aid in your caloric deficit. After week 3 you can bump down to week 2 dose and run that for 5 more weeks. If You stick to diet and cardio I promise you will be very cut in 8 weeks. Any questions feel free to PM me bro.

Thanks man, appreciate all the advice.

 

[project88]

Absolutely bro. Keep us posted on your progress

 

[hunneysaini]

Nt bad

 

[j_oel]

Honestly bro I wouldn't add in HIIT instead I would do fasted cardio in the AM when cortisol is the highest. Maybe 20 min AM 20min post workout. Diet wise i would do no carb and add 250-300 on Thursdays and Sundays. Boost cals by about 500 on carb days. This was my physique with that diet. I was eating around 2100. View attachment 137933

That's one to argue on, there's a big pro and con to fasted cardio, pro being that because you're in a fasted state your body has no choice but to burn fat as energy, but, once you consume your next meal your body will hold onto it and store as energy, which is fat. Maybe for the individual who is already super lean and is looking to shed that last bit of fat fasted cardio would do the job but for someone who has alittle more to loose the best source is high intensity, short burst cardio preferably post workout.

Never the less you look sick man

 

[SayMilesAway]

I've actually added in 2 cheat meals a week. I guess more of a carb refeed.

 

[project88]

Miles that's fine but personally when u start getting leaner, the boosting your cals and 300ish carb is your cheat. Thurs and Sun. If you're able to cut up with cheating twice a week then hell yeah. But boosting cals and using rice is a really clean cheat. Can't go wrong.

 

[project88]

That's one to argue on, there's a big pro and con to fasted cardio, pro being that because you're in a fasted state your body has no choice but to burn fat as energy, but, once you consume your next meal your body will hold onto it and store as energy, which is fat. Maybe for the individual who is already super lean and is looking to shed that last bit of fat fasted cardio would do the job but for someone who has alittle more to loose the best source is high intensity, short burst cardio preferably post workout.

Never the less you look sick man

I am not in a disagreement with you. This is why I believe that no-carb is so effective with fasted cardio. Grilled chicken or eggs will be very hard to store as fat with 0 carbohydrates. Thurs and Sun drop the cardio to keep it effective on no carb days. Plus he might be running ECA as well. If he follows he will be looking great

 

[H_T_]

2400 cal a day? I don't know about you guys, but when we used to diet, it was straight protein and very few carbs. Like a cup of peas every 2 or 3 days. No cal drinks, Crystal lite, rinsed our tuna to rid extra sodium, lots of cardio and....mct oil. 2400 is a fckn buffet....

 

[H_T_]

I took a big spoonful of peanut butter at night with my last meal, either a hamburger patty or chikn. Kinda slowed down the rapid digestion and curbed the hunger enough to keep me from waking.

 

[project88]

2400 cal a day? I don't know about you guys, but when we used to diet, it was straight protein and very few carbs. Like a cup of peas every 2 or 3 days. No cal drinks, Crystal lite, rinsed our tuna to rid extra sodium, lots of cardio and....mct oil. 2400 is a fckn buffet....

2400 is a buffet? You must have not eaten 5000-6000 clean calories a day. 2400 is not shit.

 

[H_T_]

2400 is a buffet? You must have not eaten 5000-6000 clean calories a day. 2400 is not shit.

2400 is baseline. Not a diet. You don't get 2400 in jail.

 

[bigorse]

what people lose weight on is totally irrelevant. everyone is different and it changes over time.
i remember having to diet on like 1400cals. right now i can lose weight on 4000 cals (not get shredded, but lose bodyfat)

 

[j_oel]

what people lose weight on is totally irrelevant. everyone is different and it changes over time.
i remember having to diet on like 1400cals. right now i can lose weight on 4000 cals (not get shredded, but lose bodyfat)

Yes but there is a general outline for effective weight loss that people can follow and ulter at there own needs

 

[j_oel]

I am not in a disagreement with you. This is why I believe that no-carb is so effective with fasted cardio. Grilled chicken or eggs will be very hard to store as fat with 0 carbohydrates. Thurs and Sun drop the cardio to keep it effective on no carb days. Plus he might be running ECA as well. If he follows he will be looking great

I didn't even think of that..no carbs post fasted cardio but god damn if I were to do that I'd flatten out like a pancake.

If you do this miles Yu probably already know but I'll say it anyway keep the bcaas coming throughout intra and post cardio

 

[bigorse]

i dont like bcaa or any aminos inta when trying to lose weight as fast as possible as they spike insulin. depend on how you diet though

 

[zmyj88]

Get on that triathlon diet for a week.. If it doesn't run swim or fly dont eat it. See what happens, bring in other stuff accordingly. Trust me when I say its easier said than done

 

[project88]

I didn't even think of that..no carbs post fasted cardio but god damn if I were to do that I'd flatten out like a pancake.

If you do this miles Yu probably already know but I'll say it anyway keep the bcaas coming throughout intra and post cardio

Yes you do stay very flat but the only time you would need to be full technically would be for peak weak. Flatness is a part of prep. I'll choose faster fat loss over being full. I'll fill out when I carb up

 

[project88]

I didn't even think of that..no carbs post fasted cardio but god damn if I were to do that I'd flatten out like a pancake.

If you do this miles Yu probably already know but I'll say it anyway keep the bcaas coming throughout intra and post cardio

Yes you do stay very flat but the only time you would need to be full technically would be for peak weak. Flatness is a part of prep. I'll choose faster fat loss over being full. I'll fill out when I carb up

 

[bigorse]

Yes you do stay very flat but the only time you would need to be full technically would be for peak weak. Flatness is a part of prep. I'll choose faster fat loss over being full. I'll fill out when I carb up

same thing with me. totally agree with you on that

 

[project88]

I love talking about cutting techniques because I am preparing myself for a %6 cut again starting around January. Hopefully I can hit 230 with abbs and then cut to %6, that is the plan.

 

[RADAR]

You bigger and leaner....have your cals been the same for the entire 10 weeks? If so I'd say that's the problem and lower them by another 500. The best cut I've done is a high protein/low carb/moderate to high fat diet.

You should've been alot further along when i reach a sticking point i will cut the carbs up the protein 500cals at a time as far as fats i would sub a meal with a bowl of baked peanuts this will help supply nutrients,and essental fatty acids. your meal serving size should be no bigger than the palm of your hand. when it comes down to the nitty gritty i will eat more but with alot less.
Also Suggest raising your BMR so your body will burn fat all day long, you can do this right after waking , i will take two caffeine tabs and do high intensity for about 30min 3 times ( in conjunction to my evening workouts)a week before a meal but be sure to get alot of protein aFterwards thats the time that the bodys demand for nutients is at its highest.

Best of luck my friend.
RADAR

 

[j_oel]

Yes you do stay very flat but the only time you would need to be full technically would be for peak weak. Flatness is a part of prep. I'll choose faster fat loss over being full. I'll fill out when I carb up

I was more on the subject of someone who trying to loose body fat not contest prep

 

[flashonwhey]

You can just drop your carbs lower.... diet in stages. Carb cycle wen you need too... also if your not leaning out why are you having cheat days...?

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[charger69mx]

I would accomplish 45 minutes cardio in the morning and 45 in the afternoon. I would not use peanuts, but use almonds. Peanuts have too much fat. About 7 almonds per day. Lower carbs. Be careful of workout supplements for the carbs and water retention.
I would not accomplish hiit with the reduced carbs.