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Stuck @ 9% WTF

surferstar

surferstar

New member
Hey guys, getting really frustrated over here. Was @ 15%bf. I've been stuck @ 9% bf, for about 3-4 weeks now. should I drop a few more cals? Current info.
6'2"
180

DIET

Meal 1-1/2 C. oatmeal, 40 grams of whey, 1/2 T. Flax Oil
Train
Meal 2-30 grams of dextrose, 1/2 C. oatmeal, 40 grams of whey, 20 grams of creatine, 600 mgs alpha lipoic acid
Meal 3-6 oz. chicken, 4 oz. yam, 1 T. natural peanut butter
Meal 4-6 oz. eye of round, 2 T. natural peanut butter
Meal 5-6 oz. Chicken or Fish, 1 T. Flax Oil, brocoli

@2300cals
fat 92
carbs 110
prot 225

WORKOUT
Cardio 3 days a week
running a 5 day split workout.

the only thing that has kinda worked in the past is dropping more carbs. Anyone have any ideas for dropping more bf.
Current cycle
1-4 Dbol 40mg ED
6-10 Clen/t3
1-20 Test E 500mg/wk
1-14 Eq 600mg/wk
9-14 Winni 100mg ED
14-20 Tren Ace 100mg EOD
14-20 Var 40mg ED
On week 13 so ill be starting the last phase of the cycle
6wks test E 500mg
6wks var 40mg ED
6wks tren Ace 100mg EOD
2wks on / 2wks off Clen

Anyone have any suggestions on dropping my bf? Diet/workout/gear.
i have 7wks to get down to 6-7% bf.
 
surferstar said:
DIET

Meal 1-1/2 C. oatmeal, 40 grams of whey, 1/2 T. Flax Oil
Train
Meal 2-30 grams of dextrose, 1/2 C. oatmeal, 40 grams of whey, 20 grams of creatine, 600 mgs alpha lipoic acid
Meal 3-6 oz. chicken, 4 oz. yam, 1 T. natural peanut butter
Meal 4-6 oz. eye of round, 2 T. natural peanut butter
Meal 5-6 oz. Chicken or Fish, 1 T. Flax Oil, brocoli

@2300cals
fat 92
carbs 110
prot 225

WORKOUT
Cardio 3 days a week
running a 5 day split workout.
.
Click to expand...

first, i would drop the 30g of dextrose PWO.

then i think the biggest thing you can do is start cycling your carbs, by doing three really low days (<100g) and then one very high day (400+)

or you can do it like

mon, tues, weds - low days
thurs - high day
fri, saturday - low days
sun - high day

on low carb days protein should be very high and fats moderate, and on high days protein should be moderate and fats very low.

then increase your cardio to 5-7 times a week for 30-45 minutes. do it on an empty stomach first thing in the morning if your aren't already.

also, i noticed your not using clen/t3 anymore. I would get a quality ECA and take at least 80mg ephedra and 800mg caffeine, split up throughout the day. then you can jump back on clen and t3.
 
Good answer.
I agree. I started dieting three weeks ago at 12%, now I am 8.7%, losing 2.3lb a week. My strength has zoomed up too on prop and tren ace.
I suggest drooping your calories to 2000, have four low carb days (70g a day) and one high day (400g). Do CV 40mins in mrnings on empty stomach.
I havent even used a fat burner its all about cv and diet.




Eurotrash said:
first, i would drop the 30g of dextrose PWO.

then i think the biggest thing you can do is start cycling your carbs, by doing three really low days (<100g) and then one very high day (400+)

or you can do it like

mon, tues, weds - low days
thurs - high day
fri, saturday - low days
sun - high day

on low carb days protein should be very high and fats moderate, and on high days protein should be moderate and fats very low.

then increase your cardio to 5-7 times a week for 30-45 minutes. do it on an empty stomach first thing in the morning if your aren't already.

also, i noticed your not using clen/t3 anymore. I would get a quality ECA and take at least 80mg ephedra and 800mg caffeine, split up throughout the day. then you can jump back on clen and t3.
Click to expand...
 
hanibal said:
why drop the 30g dextrose?
Click to expand...

its not much, but its just the last thing someone stuck at a certain bodyfat needs, in my opinion.

he would be better off replacing those 30g for another more natural carb source.
 
Eurotrash said:
its not much, but its just the last thing someone stuck at a certain bodyfat needs, in my opinion.

he would be better off replacing those 30g for another more natural carb source.
Click to expand...
no, you need the dextrose.
 
DBBT said:
no, you need the dextrose.
Click to expand...

no you don't.

but these has been debated to death.

lets just say that 99.9 percent of pros and top level amatuers don't use dextrose/maltodextrin or any other of those processed carbs PWO.

even when they do go high gylcemic post workout they opt for stuff like bananas, raisins, rice cakes, honey (sometimes).

unless you are an endurance athlete that needs to compete (in an endurance event) the very next day, there is no need for dextrose.
 
cutting much better now that i eliminated the dextrose. i only use it 1 day a week during my high carb day. its not necessary as a simple whey protein shake will blunt cortisol release perfectly fine.
 
timtim said:
cutting much better now that i eliminated the dextrose. i only use it 1 day a week during my high carb day. its not necessary as a simple whey protein shake will blunt cortisol release perfectly fine.
Click to expand...


true, but i don't think the poster has much to worry about cortisol with what he's running.

Current cycle
1-4 Dbol 40mg ED
6-10 Clen/t3
1-20 Test E 500mg/wk
1-14 Eq 600mg/wk
9-14 Winni 100mg ED
14-20 Tren Ace 100mg EOD
14-20 Var 40mg ED
On week 13 so ill be starting the last phase of the cycle
6wks test E 500mg
6wks var 40mg ED
6wks tren Ace 100mg EOD
2wks on / 2wks off Clen
 
Great info from everyone, Very much appreciated.
i'm going to start cycling the carbs. I know a few days were i just left out a lot of carbs and the next morning i had a completely different stomach. But also was starving like crayz. I think when i start the Tren/clen/test/var in a week it will give me another kick start to lose bf as well. As far as the dextrose is concerned i take it early in the day still and is a large part of my carbs. Maybe ill back it down to 15- 20g.
Also in regards to eating at night, Ill often have a snack of either egg whites or cottage cheese, banana, and a few grapes. I usually try to stay up another hour after to help digestion. Any other thoughts?
 
in reality 30g of dextrose isn't gonna be enough to interfere with fatloss, but when dieting (especially on low carb) would you rather drink 30g of dextrose or eat the equivalent in real food.

30g of carbs can be a large banana, 2 rice cakes w/ low-sugar jam, 2 slices of bread, etc.

i personally would go for real food. same goes for protein powder, you can drink 40g of whey protein or you can eat 12 egg whites. which do you think will keep you fuller longer?
 
I hate to rain on the parade BUT....

You're 6'2" 180 and you're running ~2 grams of gear per week. I think there are plenty of things for you to sort out without drugs.
 
Guinness5.0 said:
I hate to rain on the parade BUT....

You're 6'2" 180 and you're running ~2 grams of gear per week. I think there are plenty of things for you to sort out without drugs.
Click to expand...


Absolutely, granted i got handed weak ass genetics, but my goal isn't to be huge and ripped. i have to run extra gear to maintain muscle mass and only gain a few lbs of muscle in certain areas. Everything i needed to do, i accomplished. This is the last 6 weeks and just have to clear up my abs more and add just a little more vascularity. I had a certain goal to reach by july 31 and was impossible natty, not that i need to explain it, but everything was well planned and acheived to this point.
 
I don't mean this in an arrogant way, but even as a National Level Competitor, I never was concerned what my BF% was, I always used the mirror, the mirror doesn't lie. Go to my profile/gallery and check out my conditioning in that most muscular shot.
 
wanna lay down your workout...
3 days cardio aint shit... you cant realy complain about being stuck if thats all youre doing... :coffee:
 
theprofessor said:
wanna lay down your workout...
3 days cardio aint shit... you cant realy complain about being stuck if thats all youre doing... :coffee:
Click to expand...


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
 
surferstar said:
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
Click to expand...
...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.. :coffee:
 
theprofessor said:
...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.. :coffee:
Click to expand...


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
 
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.
 
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.
 
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
 
anal itch said:
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.
Click to expand...
he did increase his AIFM dosage... and say some difference... so you could be on the right track there... it could be water... :coffee:
 
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).
 
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.
 
Sassy69 said:
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).
Click to expand...
agreed... :artist:
 
Sassy69 said:
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).
Click to expand...


On second day of depleting carbs, upped the AIFM and in just 2 days lost 3lbs and ab's are coming back in nicely. Wow, can not believe i was still holding that much water. Unreal.
 
anal itch said:
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.
Click to expand...


Where can i pick up Xpel. Don't think GNC has it.
 
5 Day Update
First off I would like to thank everyone for their input.
Been cycling the carbs, mostly lowered the carbs last few days and changed up my workout made it a little more intense as well as using the Xpel thanks anal itch.
Almost my whole whole midsection was bloat. This whole time i thought it was fat when in reality it was water even with taking AIFM twice daily. Went from seeing a 4 pack to seeing all six. Unreal guys. Also my vascularity increased significantly. Just can't believe that little change mad a world a difference.
change w/o to a 4 day split w/ 1 day off. Pumps last much longer now i was just recovering way to fast for a 5 day split with 2 days off. Haven't even increased the cardio yet.
Thanks again will keep updating.
 
I just can't understand why you are taking anabolic steroids. I don't want to hurt your feelings but 6'2 180 means your ass is skinny and don't even try to deny it. IMO your not eating enough calories to justify being on that much gear. I can understand if your goals are to pack on mass, then take the drugs and eat everything in sight. Put on another 25 pounds and THEN worry about getting below 9%.

However you are trying to get "leaner and more vascular" while taking a slew of anabolics. Save the gear for when you are ready to pack on some mass. All you need is ECA or Clen and some cardio.
 
WOW thats what i wanted to say, but i didnt want to get bombed. i guess he just likes the real lean look wich is ok. Keep the work hard bro and bust some blls and youll get there
 
Absolutely im thin and have a thin bone structure. I model and to do what i wanted to I had a certain goal to reach by putting on lean mass and cutting down to 6-7%. In the business that I'm in i can't have a huge mass look unless you do fitness which i don't. Where i needed to be in my time frame a lot of gear was needed and i don't regret one bit. I've hit every goal, feel 100% more confident and changed my body compostition drastically, but all in good health and have not had one problem not even a raised BP. This was a very well thought out cycle and maintained my diet throughout with some help of a few good people and don't regret a single thing. Im just so pumped to start wk14 of then tren/test/anavar/clen stack for 6 wks. Hellz yah
 
i totally am in the same boat as you and go for the same look but bro that is shit loads of gear. and i am using the gear to eat a shit load and pack on mass. just run a mild cycle and do more cardio. why you wanna go under 9% so bad. why not trying to add a bit of mass while staying at that bf. just my two cents as a fellow ecto. i understand in my case i want to put on weight but i wouldn't take all those cutters at the weight you and i are at
 
bruce410 said:
i totally am in the same boat as you and go for the same look but bro that is shit loads of gear. and i am using the gear to eat a shit load and pack on mass. just run a mild cycle and do more cardio. why you wanna go under 9% so bad. why not trying to add a bit of mass while staying at that bf. just my two cents as a fellow ecto. i understand in my case i want to put on weight but i wouldn't take all those cutters at the weight you and i are at
Click to expand...


Cuz i only have 6 weeks left till my shoot which im making a brand new book. So i'm gonna have that for a while and thats gonna be my marketing tool, so it has to be solid! more jobs. Believe me i want to bulk big time! but just can't so im gonna recover, then my next cycle will be the bulker right after the season. What BF are you at in that pic?
 
well if you have a shoot and they demand a size then don't fuck it up i totally understand that. that is why i can't go over 42 long suit or i'll get nothing. i did a hydrostatic at loyola for 40 bucks, i was 6.5 i think that i am very lean but bf to me is mystery. i mean t.o says he is 8-9% and i don't think i am less than him, then again he is more massive so he has a better chance of being a bit higher when tested. we are the same height that is why i use him for an example plus i was surprised when i read that. however, who knows. the test is 2-3% accurate. meaning i could be 3.5(impossible) or 9.5. i would like to do the x ray but its like a benjamin and i don't care that much, like gautho says the mirror works best. i always thought i was 6-7 i think its in my proflie i'll update it now but i was close man. hop on 100mg of var ed and you will lose a lot around your abs and yes from af really is working for a guy like you or I.
 
Yah i have Yes i use that on cardio days shit wakes you up good. Also Cardio Breeze is sweet on those cardio days. my shoulders are a little wider than yours same with the chest but i have that really narrow waist too. Abs look good, i just need to excentuate mine or whatever that word is lol. But the last 6 weeks i start in 2 days so I know 100% ill be there. I just wished i was this dedicated and knowlegeable about nutrition when i was younger. They should have a BB nutrition class at school. Also a don't get credit cards class lol
 
i wish so bad i had learned to eat, this would have been my first cycle. live and learn. just dont abuse and you will be fine. we all run dumb cycles once or twice
 
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