Stuck @ 9% WTF

[surferstar]

wanna lay down your workout...
3 days cardio aint shit... you cant realy complain about being stuck if thats all youre doing...

Well i do 3 days of cardio at the gym, the other days I either surf for 2-3 hours, skateboard, or rollerblade with my dogs for cardio.

Mon: Hamstings/Bi's
tues: Off/ carido/abs
wed: quads/tri's
thurs: Cardio AM back/traps/abs
Fri: Chest/ Forearms
Sat: off/cardio/abs
Sun: Shoulders/calves

 

[theprofessor]

Well i do 3 days of cardio at the gym, the other days I either surf for 2-3 hours, skateboard, or rollerblade with my dogs for cardio.

Mon: Hamstings/Bi's
tues: Off/ carido/abs
wed: quads/tri's
thurs: Cardio AM back/traps/abs
Fri: Chest/ Forearms
Sat: off/cardio/abs
Sun: Shoulders/calves

...stay consistent... you should get the bf goal as long as you are consistent... maybe just a bit more cardio... id add it in on monday as i dont see a ham and bi workout lasting more that 15-20min... could do a little more on sunday too...
are you lifting heavy for low reps (4-6) or doing high reps or what?...
you should check out the weight training forum... read the sticky's in there... lots of good information..

 

[bigjd69]

Beats being in double digits

 

[surferstar]

...stay consistent... you should get the bf goal as long as you are consistent... maybe just a bit more cardio... id add it in on monday as i dont see a ham and bi workout lasting more that 15-20min... could do a little more on sunday too...
are you lifting heavy for low reps (4-6) or doing high reps or what?...
you should check out the weight training forum... read the sticky's in there... lots of good information..

yah i still think ill hit it, yesterday i took out a bunch of carbs from my diet and my abs looked the best it ever did and i also increased AIFM dosage and that helped as well. Its only one day but you I can tell a big difference.
Reps are low reps to maintain the muscle. im going to try and extend my AM cardio and stay lower on the carbs. will let you know what happens

 

[anal itch]

Try a natural diuretic like Xpel for a few days to see if your problem is simply water retention. I started using it and noticed a major increase in definition, especially in the abb region. So now I know it's not necessarily fat but rather water weight, and I'm OK with that.

 

[Sassy69]

Carb cycling is a fantastic way to kick up some bodyfat loss if you are stalling out. You mentioned that you are starving on the low carb days. There several different ways to carb cycle if one way leaves u feeling really tapped - esp if you aren't competing there's no reason to be really miserable. Some variations:

- stay on the cycle u are on now, but instead of completely droppig the calories associated w/ the carbs you are removing on your low days, you could replace those carb cals w/ fats - i.e. if you drop 3 6 oz potatos, on your low days, add in the same total cals in fats - add in 4 tbls of flax oil over the course of the day (or whatever is the equivalent cals of 3 6 oz potatos)

- change the cycle duration - 2 days low carb, 1 high or over 3 days - high, med, low, repeat.

 

[mr_disfunkshun]

Ok here is my 2 cents when ever cutting bf% there are a few to consider 1 your gentic body style endomorph mesomorph ext require different stimula to produce the right keytones to loss fat and keep muscle, Keytones Are #1 I noticed with your diet and carbs one if you cut carbs remember this when a keytone count is high it feeds of of muscle tissue but in the middle range burns fat. also cardieo I know from training with pros that the cardeio process is very extreme as well remember you are not training to go on stage so keep that in mind when shedding BF% here is a basic cardieo program that might help

Week 1
Mon morn 35 min wed morn 35 fri morn 35 30 min after weight training
Week 2
mon morn 40 min wed morn 35 fri morn 35 35 min after weight training
Week3
mon morn 40 min wed morn 40 thurs morn 40 fri 40 min>40 after weight training
week 4
Morning only mon /tue /wed /thurs/ fri 35 min___ 40 min after weight training
week 5
morning m/t/w/t/f/ 40 afternoon cardieo m/t/w 35 min + 40 every day after work out
Week 6
morning 40 min m-f ()afternoon M-F 40 min and 40 min after weight training

this should help repete week six and than take 2 weeks no cardieo than start over but with the second phase add abe training split the session 40 cardieo 40 min abe workout keep switching up tredmill bike stepper like 15 min one 15 another than mon tue wed tredmill the other days one bike one stepper hope this helps

 

[theprofessor]

Try a natural diuretic like Xpel for a few days to see if your problem is simply water retention. I started using it and noticed a major increase in definition, especially in the abb region. So now I know it's not necessarily fat but rather water weight, and I'm OK with that.

he did increase his AIFM dosage... and say some difference... so you could be on the right track there... it could be water...

 

[Sassy69]

COuld be water but if he's doing the carb deplete that should dump water. If he's going too low on the total cal intake I might venture that his body sees it as a "starvation scenario" and is now adjusting metabolism down to preserve stored energy sources (i.e. bodyfat).

 

[bigrand]

drop most of that gear, just run the var, thats all you need to hold on to muscle while cutting, save the rest to put on lean mass, at 6'2'' and only 180, thats pretty light.

AAS allows you to cut the cals way down, so take advantage.