Critique of Diet...I'm Stuck!

[Farrar]

I seem to have reached a plateau in my development. I am 41 years old, 5’10” tall and weigh 210 lbs. at 18.5% BF. I started training about 16 months ago at 232 pounds and 32& BF. My current, and 5th cycle, is 500 mg of Test Enanthate, 450 mg Deca, and 400, mg of Equipose weekly.

My diet has been at 12 calories per pound on a 50/30/20 split of protein, carbs and fat. This is close to what FLEX magazine is advocating as far as the protein and carbs are concerned. My split calls for 315 grams of protein, 189 carbs, and 56 grams of fat. I am confused by an article in FLEX magazine that says one can add 10 pounds of muscle in 3 months by consuming 3800 calories per day with a minimum of 1 carb per pound and 1-1.5 grams of protein per pound. If I shoot for 315 grams of protein and 210 carbs on a 3800 calorie per day diet, that means that 1600 calories, or 177 grams of fat, must be added!

I train 4 afternoons per week {Monday, Tuesday, Wednesday, Friday} and do cardio on those same mornings for 30 minutes on an elliptical runner at a heart rate of 150 BPM covering 3.2 miles in 30 minutes.

My main goal is to lower my body fat and possible add a few pounds of muscle at the same time. I seem to have been doing this all along even though one would think that in order to add a pound per week of muscle, one would have to consume an extra 3,500 calories per week. I was hoping that adding muscle and fat loss would be possible simultaneously because of the high protein intake, use of AS, and morning cardio. I also use Xenadrine as a fat burner but am switching to Thermorexin next week.

If someone could help me on this I would appreciate it. I guess the suggested intake of 210 carbs by FLEX magazine confuses me since I have heard always go low carb to cut the fat but they say 1 gram per pound is to be considered a cutting/diet phase.

Thanks for the help,

Farrar

 

[lamp24]

i think at 18.5 percent bf your main priority should be dropping that number down and not worrying about making anymore gains for now....with that cycle you should be able to take your bodyweight x 12 .....keep that 50/30/20 ratio but hit up the cardio a lot harder......i dont know if you hate cardio or not but I would hit it for an hour in the morning on an empty stomach.... with the cycle you are on you shouldnt lose any muscle....good luck

 

[Vageta]

The reason you're confused is because you're trying to accomplish two very different goals but only using one method. At 12 calories per pound you are definately in a cutting phase which means you aren't going to be gaining much, if any, muscle. At least not what you're expecting. Unless you have awesome genetics you aren't going to be putting on that much muscle in a 3 month period while keeping calories that low and managing to still burn fat.

I'm not saying you can't accomplish muscle gain and fat loss at the same time. To do so however you have to have your nutrient ratios and intake timing spot on. If you're still believing what Flex magazine tells you then I'd say you probably don't.

If I were you I'd stick with the lower calories and concentrate on shedding the bodyfat. Once you get down to where you want to be then search for Doggcrap's methods for putting on muscle with as little fat as possible, or get in touch with Swolecat and get on his program. It may be good for you to actually pay for a program to sway you away from those bodybuilding mags that spread lies.

 

[Senior Woonaki]

if you pay for a program it will be easy to stick to.. With those supplements and a cutting goal in mind you should be able to add more cardio sessions....