STUCK at 10 percent bf ... help....

[BigGuns29]

Hey everyone, I am currently about 13 weeks out from my first competition. I have been stuck at about 10% for a few weeks and the weight has stopped coming off. I am using the calipers to measure the bf too. So right my typical day looks like this, wake up 8:00am eat 1/4c fat free yogurt and 1/2c plain oats. after that at about 11:00 am I go and do stairmaster at 4.5 floors per minute for 30 minutes. then on a 15 incline on the treadmill, I walk at 3.2 mph for 20 minutes, then ride a seated bike for 10 minutes at 80rpm level 11 29mph. then done for morning. then go home (1:00pm) and eat a sliced chicken breast sandwich on whole wheat bread and a banana with all natty pb. (1 1/2 TBSP) then wait for 3 hours (4:00PM) then go back and do my workout. all sets are 2 minute rests between. after workout, I dring 51gram prot shake (beverly international ultimate) then about an hour later (7:00 pm) I eat about 2 New york strips (1lb) with little a1 sauce and a baked potatoe with mustard on it. at around 10:30PM I eat a TBSP of all natty pb and a glass of skim milk. Bed. I am currently 226lbs and feeling good, just feel like I am in a rut. I sometimes carb up once a week to shock the body, but not big difference just small correction within 2 days back down in weight then maybe loose a pound after. Does anyone that knows for certain have any clues what is going wrong or what I can do to make it better? I think my diet is clean, what do u think? Thanks...Also have clen, t3 , tren acetate, eq, and winny on call for last pre contest cycle . will begin soon within a week or so.

 

[marklm725]

try doing some running bro 2-3miles. Johnnie Jackson starts out his day EVERYDAY with a 2-3mile run. walking on a tread mill and stair stepping and biking may just not cut it for you with that diet that you have. karma welcome

 

[Bruce]

is your avi up to date cause that looks more like 15%. diet is the key man. no more steaks just chicken and brown rice and whey protein egg whites. running will def help as well. i am lean shredded mofo natty i would love some of your mass, but ive seen plenty of bros cut down fast with diet and cardio and clen will help for sure

 

[BigGuns29]

No the avi is about a 8 months old. that was at 285lbs, now I am at 226. about 23 weeks of the cardio and clean dieting. but yes you called it close, that was about 18% in the avi.

 

[BigGuns29]

Oh, and I have been using the red meat steaks in place of the chicken at dinner because of the latter part of the day nutrients in it compared to chicken.

 

[Bruce]

cool man. get that diet in check you'll be good. ask satch or machine01 they have some serious diets for that

 

[sweed]

dude.. you should be eating every 2 hours.. how many cals are u taking in?? im about 7 weeks out and takin in around 3200 cals. not much cardio yet, going to start soon.
need to eat at least 6 times a day, that'll get your motabolism going

 

[krishna]

Cut out the breads and add some protein in the morning.

 

[BigGuns29]

like just eat plain chicken breast with mustard on it for lunch with banana and 50g whey in morning with breakfast or treat it as a pre breakfast meal? just trying to dial it in. next week we are going to get me to carb deplete over 3-5 days to see how my body reacts. should be (not) fun.... thanks everyone for your input, keep it coming, this is why I came back to this board. the info really helps!!!

 

[Redshoteye]

like just eat plain chicken breast with mustard on it for lunch with banana and 50g whey in morning with breakfast or treat it as a pre breakfast meal? just trying to dial it in. next week we are going to get me to carb deplete over 3-5 days to see how my body reacts. should be (not) fun.... thanks everyone for your input, keep it coming, this is why I came back to this board. the info really helps!!!

If your worried about getting under a certain bf% cutting out the banana would help. Fructose does your body little good in a BB diet, especially pre-comp.