MS - I could use a little help!

[JJFigure]

My fat loss is stalling. I've already increased my cardio to get past my first stall point two weeks ago, but I'm stalling again. I've had two suggestions - start refeeding every 3 days and quit the cardio for a week or two.

Right now, I carb load (as opposed to refeed) on Sat and Sun and intake roughly 500-600 grams of low gi carbs (primarily oatmeal). One day I'll eat 300-400 grams, the second day I'll eat 150-200 grams and then go back to my regular low carb diet. I haven't been retaining much water with this approach and really haven't had issues with carb hangovers.

I'm at 11% bodyfat - upper body is very lean and vascular, but lower body is lagging (and triceps could be a little crisper too). I'm shooting for 8% bodyfat by the Worlds on June 7. I know every body is different, but is there any advice you can give me? So far, I haven't had issues with hunger (I average 1500 kcals/day, with daily kcals ranging from 1200 - 2000 on my big carb load day). I am starting to get really fatigued though - I'm really noticing it this week. Two weeks ago I increased my cardio to three HIIT sessions (two 20 minute sessions on bike, 1 sprint workout) and 3-4 30 minute steady state sessions. I'm a little scared of dropping the cardio completely, although I'd love to do it.

For refeeds, do you go 50% over maintenance kcals? That seems like a lot of kcals, unless your non-refeed days are pretty low kcal. If I were to refeed every three days, would I eat 1200 kcals day 1-2 and (assuming 1500 kcals maintenance) eat 2250 kcals on day 3? I'm a little confused. :-( Oh, and do you really eat high GI? Or should I stick with my oatmeal approach?

 

[MR. BMJ]

I'll save this question for MS, however....have you tried yohimbine both topically and/or orally? If not, then it "may" help.

BMJ

 

[The Shadow]

My fat loss is stalling. I've already increased my cardio to get past my first stall point two weeks ago, but I'm stalling again. I've had two suggestions - start refeeding every 3 days and quit the cardio for a week or two.

Right now, I carb load (as opposed to refeed) on Sat and Sun and intake roughly 500-600 grams of low gi carbs (primarily oatmeal). One day I'll eat 300-400 grams, the second day I'll eat 150-200 grams and then go back to my regular low carb diet. I haven't been retaining much water with this approach and really haven't had issues with carb hangovers.

I'm at 11% bodyfat - upper body is very lean and vascular, but lower body is lagging (and triceps could be a little crisper too). I'm shooting for 8% bodyfat by the Worlds on June 7. I know every body is different, but is there any advice you can give me? So far, I haven't had issues with hunger (I average 1500 kcals/day, with daily kcals ranging from 1200 - 2000 on my big carb load day). I am starting to get really fatigued though - I'm really noticing it this week. Two weeks ago I increased my cardio to three HIIT sessions (two 20 minute sessions on bike, 1 sprint workout) and 3-4 30 minute steady state sessions. I'm a little scared of dropping the cardio completely, although I'd love to do it.

For refeeds, do you go 50% over maintenance kcals? That seems like a lot of kcals, unless your non-refeed days are pretty low kcal. If I were to refeed every three days, would I eat 1200 kcals day 1-2 and (assuming 1500 kcals maintenance) eat 2250 kcals on day 3? I'm a little confused. :-( Oh, and do you really eat high GI? Or should I stick with my oatmeal approach?

500-600 grams might be too many carbs for a load - I remember the recommended range for 190-200 pound male being about 550 grams or so.

I would recommend bumping up the healthy fat intake....even at the sake of bumping overall kcals for a while.

Cardio sounds a little high as well. You might want to consider doing 3 sessions of a longer(45 or so) more moderate approach(and dropping the hitt for now).....burning bodyweight divided by 10 cals per minute is easily attainable for most on a high incline tradmill and around 4 mph.....


Pack in some ala if you arent.....

 

[JJFigure]

Corn - I'm on the Anabolic diet, so my fat intake Mon-Fri is pretty high (~50%); my carb loads are < 10% pro, 15-25% fat, and 70% carb, per Anabolic guidelines (I double-checked my log, and last weekend my carb intake was 500 grams between Sat and Sun). I can easily cut them down though, if that would help. Especially since I'm pretty sick of oatmeal by the end of my carb load.

Mr. BMJ - I am using oral yohimbine hcl on low carb days, 15 mgs on an empty stomach (mainly to help with my low blood pressure issues), and I've been using yohimburn once/day.

I'm at the leanest I've ever been right now; the problem is I need to be even leaner - especially through the glutes and hamstrings - to compete well at the World championships. I just don't know how to get leaner. :-(

 

[Daisy_Girl]

Don't really have any help, just trying to send some good thoughts your way.... hoping you find a way to work it out... I know if anyone can, you can! Good luck!

 

[JJFigure]

Thanks Daisy Girl!

MS - I thought of a couple more questions. The more frequently you refed, how did you mentally deal with the water retention post refeed? It really bothers me to see the numbers on that scale increase - luckily, by drinking lots of water during my low gi carb loads, I haven't had issues with a lot of water retention or bloating, but a high gi refeed is a different story. Also, how were you measuring progress? Just with caliper millimeter comparisons and mirror, or did you continue to use the scale? Right now, none of my forms of measurement (millimeters, scale, or tape measure) are moving. Damn it.

 

[wilson6]

JJ,

Have you ever been to 8%?

Regarding the water with refeeding. If the refeeds allow you to continue losing bodyfat, then deal with it. How you look on stage the day of the show is all that counts. What you look like before that, assuming it is only water means nothing especially if it is only temporary.

W6

 

[JJFigure]

Nope, I've never been to 8%; that's why I'm floundering a little. You're right, W6; I'm just a little chicken of the whole refeed thing. Most of the people practicing refeeds don't seem to be competitors; I was hoping to get some insight from another natty competitor who had used this approach successfully, just to qualm my fears.

I think I've given myself plenty of time to get to 8% (or lower, if possible), I just need to get the fat loss cruising again.

 

[wilson6]

"Most of the people practicing refeeds don't seem to be competitors"

Why wouldn't it work for someone that competes?

I'm just wondering if you can actually get to 8% without compromising significant amounts of muscle, energy and sanity. Everyone has their natural limitations and you might be getting close to yours. You have to keep this in perspective. Just because one natty can get to 8% doesn't mean that's universal for all. MS is probably a couple SDs from the mean. There's plenty out there juiced that have a hard time getting to 8%.

W6

 

[JJFigure]

"I'm just wondering if you can actually get to 8% without compromising significant amounts of muscle, energy and sanity."

That's definitely the question.

So far, I'm holding on to muscle very well and I'm even increasing in strength. I've had great lifts both last night and today. Last night I pulled 5x4 with 215 lbs. on my RDLs, which means I'm ready to move up to 225 lbs next lift, and today I finally moved up to a 25 lb. plate in my weighted dips and pulled off clean sets of 4x4.

The bottom line is I have the desire, willpower, and discipline, so I'm just giving it the ole college try. And, let's face it, if I don't hit it this comp, it won't be the end of the world; I've got lots of years ahead of me. Doesn't mean I'm not going to give it my best shot.

You may have noticed I'm also in a much better frame of mind after my awesome lifts.