My levi's r 2 TIGHT

[lurchandy]

Gday pants r getting 2 tight round the thigh due to the welcome growth ive encountered over the last 3 months. Cant aford new pants, bloody hell I cant even afford the food bill if u ask the missus. So its time to cut
193cm = 6'4" tall
102kg = 225 lbs
age 32
nasty scales at the shoping centre said 20% BF and 4.8kg of bone. How it measures bone density and shit I dont know (take it all with a pinch of salt i do)
Week 9 of the 5x5 comming up and Ive been strugling to make any gains this last week.

So im thinking of staying with the 5x5 and not concentrating on making gains as quickly if at all. Just dont want to loose any muscle unnesecarily. I work 2 weeks on 2 weeks of at a mine site, they supply all the food although it does tend to be on the fatty side. Currently whilst bulking I eat about 2kg of red meat a day and about 8 - 10 eggs a day in omlets and boiled. Carbs come as rolled oats, baked beans, pasta, rice, and sweet and normal potatoes. Fats just seem to come with everything on there own.
Supps I take are flax seed oil 2x day, multi, and creatine, also just about to start taking forsokilin 20% powder i bought in bulk.
So im thinking of cutting the carbs down about half, I guess as my cal counting consists of how many 2ltr food containers full I eat a day, I was gona go to putting 3 of those down to 1 ltr containers and leave my breakfast and dinner meals the same as with my pre and post weight training meals.
As for cardio im a bit lost, at work I currently do between 15 and 20 km a day on foot carying around my equipment straped to my army belt( weighs around 5kg) up and down flights of stairs. So was thinking just throw in 15 minutes of HIT on the treadmill on my non workout days or maybe doing 100meter sprints. So thatd be 4 days a week.
As for when Im home for 2 weeks id have to add an hours walking a day, I like it! running on pavements last time hammered my feet and shinns.
Ok so what do u think apreciate any help

 

[lurchandy]

Oh yea forgot to mention im on TRT
sus250 once a fortnight and an oral troche containing 50mg Test every day

 

[poysyn]

Well, I would say your work definitely is giving you some pretty hardcore cardiovascular exercise. As far as cutting down on some fat..well..that is going to mainly be coming from your diet.

If your work is supplying you with the food this may not be the greatest thing. While I understand food may be expensive, you should really try to bring your own meals so you can control what is going into your body. It will make your goals much easier to obtain.

I really have little knowledge on the effects of TST and losing fat.. I can imagine it would only be somewhat beneficial. The main things you need to really focus on are eating a clean a diet, lifting heavy, and possibly doing cardio. 4x of HIIT with your physical work week may be a bit much..if you do plan to do this I would recommend eating additional calories in order to prevent catabolism.

During the off weeks..I see no harm in your 1 hour walks..I love walking around outside as well. I'm assuming that your goal is to retain as much muscle as possible. With this in mind, I would recommend not to overdo your cardio or you will have issues. My first cut I did wayyyy to much cardio and dropped a ton of weight (A LOT of muscle and fat.) I have been much more successful with doing cardio 2-3x a week max and lifting heavy..

i hope that answered your question..im sick and running on little sleep

 

[lurchandy]

Well, I would say your work definitely is giving you some pretty hardcore cardiovascular exercise. As far as cutting down on some fat..well..that is going to mainly be coming from your diet.

If your work is supplying you with the food this may not be the greatest thing. While I understand food may be expensive, you should really try to bring your own meals so you can control what is going into your body. It will make your goals much easier to obtain.

I really have little knowledge on the effects of TST and losing fat.. I can imagine it would only be somewhat beneficial. The main things you need to really focus on are eating a clean a diet, lifting heavy, and possibly doing cardio. 4x of HIIT with your physical work week may be a bit much..if you do plan to do this I would recommend eating additional calories in order to prevent catabolism.

During the off weeks..I see no harm in your 1 hour walks..I love walking around outside as well. I'm assuming that your goal is to retain as much muscle as possible. With this in mind, I would recommend not to overdo your cardio or you will have issues. My first cut I did wayyyy to much cardio and dropped a ton of weight (A LOT of muscle and fat.) I have been much more successful with doing cardio 2-3x a week max and lifting heavy..

i hope that answered your question..im sick and running on little sleep

Thanks for the reply 4x hiit may be to much, thats kinda why i was looking at only 15 min. I dont realy notice the walking at work just used to it i guess. Wouldnt be able to/want to do more walking after work due to a normal work part of the day taking 14 hrs, dosnt leave much room for sleep let alone workouts. Cant realy take food with me as I live on site for 2 weeks at a time and dont have anywhere to store it. Its a fly in fly out mine site in the middle of nowhere. I think the main way itll work is the reduction in my 3 work day meals. (They dont count breaky and dinner or pre/post workout meals) from going to 1 ltr container from 2 ltr. Its hard to tell how many cals are in allot of the slop u get served. So reducing the quantities of slop seems a viable option, trying to keep the protien up.

 

[lurchandy]

As far as the 5x5 goes will this be to much on a calarie restricted diet and has anyone had any experience with forskolin?
Any other ideas as to cardio so as I dont over do it?

 

[poysyn]

Well, if reducing the portion of what your fed is the only viable option then I would do that. It is important to have an understanding of how many calories are in that, though. A wrong estimation could truly make or break ya. That is why I suggested bringing your own meals so you can control what goes into your body. Additionally, the food they are serving you are probably loaded with sat/trans fats, sodium, and other processed stuff..

In my opinion, I wouldn't even do cardio on the days you are working if you are getting that much activity in..it would just add to the overkill. The weeks you are off you can try HIIT 2-3x a week..15 mins is all I would really suggest as it will be plenty to get your metabolism in supercharge.

5x5 is great for cutting..it is what I would recommend. It will help keep your metabolism going and help with muscle retension more so than a higher rep lower weight workout..

But like I said before..most of this is going to come down to whether or not you have a good diet..I'd say this is 90% diet 10% training.

 

[lurchandy]

I must admite the food isnt as bad as what Ive made it sound, There is a hot bain marie about 5 metres long with stews, curries, rices, cooked vegies (spinach, broccoli, carrots, potatoes sweet and normal,pumpkin ect) roasted meat of the day, and pasta's. There are also the cold buffet with salads and cold meats, boiled eggs canned tuna or salmon and cheese selections, a fruit buffet usualy fresh mellons, apples oranges, pears and canned fruit and selections of fat free yoghurt, All the cerieals u could poke a pointy stick at. Oh yea there is the ice cream and desert buffet. They have all sorts of fresh bread flown in and they have a pastry cheff who makes croissants donuts and biscuit's
ect
The chef's will cook steak 2 order as well as fish (BASA blaghhh), everything changes on a day to day basis and the meal diferences between night shifts and day shifts r diferent.
As for my current food consumption, it would go something like this
4.45 am plate of baked beans 2 omlets cooked tomatoes, fish fingers, 2 eyes of bacon and a bowl of oats with FF yoghurt.
9 am 2 ltr tub with about 1 1/2 cups rice and filled up with curry or stew trying to get mainly meat
12 am 2 ltr container of half salad, 2 boiled eggs, 300g of fish, some chicken if they have it a coulpe of slices of cold meat 2 slices of cheese, 2 small potatoes and a bit of cold pasta or rice salad
3 pm 2 ltr container of say 2 cups of oats 1/2 kg of FF yoghurt and 1 1/2 cups of mellon and canned fruit.
on weight training days after finishing work ill pull in on the way to my room and have a small plate of pasta or potatoe with some meat and a glass of orange juice. Train then quick shower and back for a real meal which will nearly always be 2+ big blue steaks, pasta, some green vegies, and a glass of juice. Last meal usualy takes me 2 plates before im done but it is 70% meat.
Non training days i skip the pre workout meal.
So cutting back on those 3 mid day meals would that be enough or maybe too much, too little?
Sorry 4 the rambling