Can't Seem To Get Truly Shredded?

[Classalete]

Hey guys, thank you in advance for taking the time to read and respond to my thread. As you can tell, I'm a newly registered user but I am not new to health and fitness.

Background Information: I've been cutting for the past 4 weeks now and have really been running a fine toothed comb through my diet. I'm 5'11" 165lbs currently, I started at 172lbs.

Diet: I started my macros at 40/40/20 (pro,carb,fat) and adjusted them in week two to 50/35/15. On average, I've been getting between 200-250 grams of protein, around 180-220 grams of carbs, and 30-60 grams of fat. I've been taking comprehensive nutrition logs if anyone would care to see them..but by in large I'm getting 6-7 meals a day spaced out 2-3 hours in-between. Below is a list of what I ate today for example.

Breakfast (15 minutes after waking):
- 4 egg whites
-3 slices 98% fat free ham
-fat free cheese
-.5 cup spinach
- 1 cup frozen blueberries
(344 cals, 13 carb, 12 fat, 41 pro)

Pre-workout:
-1 banana
-.5 tbsp natty PB
-1 cup oats
(313 cals, 58 carb, 7 fat, 10 pro)

Post-Workout:
-1.75 scoops Muscle Milk
-1 serving prunes
(363 cals, 42 carbs, 11 fat, 29 pro)

Afternoon Snack:
-1 bowl of my Deer Venison stroganoff (wheat pasta, deer, cream of mush soup, onions, salt, garlic, EVOO, greek yogurt)
(565 cals, 57 carbs, 13 fat, 58 pro)

Dinner:
-Greek yogurt
-6.75 ounces boneless skinless chicken thigh
-1.5 cups broccoli
(500 cal, 26 carb, 8 fat, 60 pro)

Presleep:
-1.5 servings casein
-Pack of Beef Jerky (this is a non-typical food item)
(400 cal, 23 carb, 5 fat, 69 pro)

Totals: 2485 Cals, 219 Carbs, 56 Fat, 267 Pro


Training: I lift as intensely as possible, with as heavy wight as possible, for 1.5-2 hours, 6 days a week. Sets of 4, going from 12,9,8, 3-failure.

Monday - Chest and shoulders. 5 exercises chest, 4 exercises shoulders
Tuesday - Legs and tris - 6 exercises legs, 3 exercises tris
Wednesday - Back and Bis - 6 exercises back, 3 exercises bis
Thursday - Chest and shoulders. 4 dumbbell only exercises chest, 3 exercises shoulders (all different)
Friday - Legs and Tris - 6 exercises legs, 3 exercises tris (all different except squats)
Saturday - Back and Bis - 6 exercises back back, 3 exercises tris (all different except deads)

Cardio - 20 mins elliptical - M-W-F-S
Abs - T-W-TR-S


Again, any input is appreciated. 165 is a truly pathetic weight for a guy who's been training for a solid 5 years.

I'm cautious about deepening my calorie deficit in fear of losing muscle mass. Currently I'm around 8% BF and am hoping to get down to ~6 before I begin lean bulking to 175-180.

 

[Iron Warrior707]

220 carbs is too much if your looking to get shredded im not saying cut it out but drop it to 150-170, or you can keep the carbs up and do more cardio which is a better option but harder of course..
Also your weight training is out of control 6 days a week, 2hrs a day is for a pro bodybuilder who's on 3 grams of anabolics, you need to dop that down to 5 times a week for an hour, specially for some one whos 165lb... If you've been training for 5 years 165 is defiantly low, but dont get discourage, IMO start bulking slowly instead of cutting, bring your bw to 185 with a very lean bulk diet (no cheat meals or anything) and hard training, it may take a year but its worth it.. Use some creatine for faster results if you want to gain..

 

[justamissfit]

ok...I know this may sound crazy to most people who beleive all these unfounded studies that say your metabolism will shut down if you dont eat every 2 hours, but give intermittent fasting a try. Also, it is important to train fasted (your workouts wont suffer...I promise!!!) If you dont beleive me, check out these resources. I consume a normal amount of calories every day, just in the appropriate window (post-workout being the largest meal of the day). This style of life helped me overcome a fat loss plateau and not have to worry about constant dieting, I can basically eat whatever I want.

Don't take my word though, check out the LeanGains website, The Sam Effect, or even Marks Daily Apple.

Anyone who has tried intermittent fasting swears by it, I know from my own experience, I will never go back to a 6x a day eating schedule

 

[MuscleG1]

Good meals but the cals are a little high. When are you eating these meals? Make sure your first meal is within 30 minutes of awakening and make sure your eating 2-3 hours. Also how much water are you drinking? Try to get in a gallon a day AT LEAST and you might need to up the cardio per week. Check with your local gym about getting a free fitness eval(check your weight body fat etc) compare you body fat numbers every 2 weeks. Make sure its Less than 10 at least. Super shred is def. around 4-8% BF

 

[Classalete]

Thanks for all your responses guys.

I too felt that my carbs were too high and that was one of my problems...I've begun reducing them, and will keep them 40g's below normal for a week before dropping them down further...Then I'll start carb cycling to replenish glycogen.

I eat every 2-3 hours and eat almost immediately after waking. I get two meals in before workout, follow up immediately with a shake and then a full meal about 45 minutes later.

I'm keeping the cals 250-350 below maintenance for a slow weight reduction...Like I said, being 165...I'm really hoping to fight off catabolism. At this weight, I can't afford to lose any muscle.

I am getting stronger on this cut, been upping the weights just about every training session...I mainly attribute this to the protein intake boost.

PS: I'm getting 2+ gallons per day. I've had my BF calipered in at 8.7%

 

[MuscleG1]

Thanks for all your responses guys.

I too felt that my carbs were too high and that was one of my problems...I've begun reducing them, and will keep them 40g's below normal for a week before dropping them down further...Then I'll start carb cycling to replenish glycogen.

I eat every 2-3 hours and eat almost immediately after waking. I get two meals in before workout, follow up immediately with a shake and then a full meal about 45 minutes later.

I'm keeping the cals 250-350 below maintenance for a slow weight reduction...Like I said, being 165...I'm really hoping to fight off catabolism. At this weight, I can't afford to lose any muscle.

I am getting stronger on this cut, been upping the weights just about every training session...I mainly attribute this to the protein intake boost.

PS: I'm getting 2+ gallons per day. I've had my BF calipered in at 8.7%

Your welcome buddy. Just keep working on it. Remember its a daily thing. Do as much as you can each day and keep it together! You'll get there. One day at a time. That's all we got!