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

[azul]

You need more protein. I'd consume around 1.5g per lb of bodyweight while dieting.

 

[Outtlaw]

In addition to what everyone else said... if you're gonna eat beef, eat it in the morning. And if you're gonna stick with the beef, cut the peanut butter. And I'd cut out the yogurt as well.

 

[TheAssholeFomerlyKnownAsDBBT]

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.

you're not eating enough food...doing TOO much cardio IMO

I see that your first meal is at 1PM Not good, you wake up at 8am and have basically nothing (1/4c fat free yogurt and 1/2c plain oats) in you when you go do your cardio...that yogurt/oat small portion is gonna run through your system before you walk out the door at 226lbs. Chicken breasts, Whey, Lfat Cottage Cheese, Lean ground beef in the am should be your proteins for meals. Complex carbs should be rolled oats in the am with Whey shake, Yams, Rice, Potatoes is all I'd eat for carbs. Def. up your protein with these sources and mess around with these complex carb grams ed.

 

[gymratforlife]

I needed to read this also I am in the same boat as you bro.K coming around to every1.

 

[shape]

whats your intensity level during ur cardio sessions

over 70% MAX HR you are working your heart muscle--great but wont aid BF loss

keep it between 65-70%max---thats the fat burning zone

just in case someone doesnt know MAX HR calc its 220-minus your age
divide that by 65-70 and u have your fat burning target HR

 

[gymratforlife]

Does any1 know the website were you can get your bmi and how many calories you nned according to your body weight to maintain the same weight?

 

[wallcrawler]

I've never tried this but I read that you can get past a plateau of fat loss by staggering your calories. It works like this:
You eat the right amount of calories you need to support your lean body mass for a few days. That would be considered 100% of the calories you need. Then you would start on this schedule: 1 day of 100% calories then 2 days at 70% of you calories. Keep repeating this 3-day cycle. And be sure you're eating 6-7 times a day.
The way it works is when you drop your calories your body thinks there is a shortage of food and slows down your metabolism but this takes a coup,e of days. So you eat 100% on day 1 to keep your metabolism up. On days 2 and 3 your metabolism stays high but your cals are lower so your body burns more fat. On the fourth day, just before your body slows down its metabolism, you're back at 100% and your body thinks everything is ok and keeps the metabolism high.
If you try this, please post up and let us know if it really works trhe way I've read its supposed to.

 

[BigGuns29]

I dont know if this will help clear things up or not but here is a little more info

pre- present cardio & diet regimen stats: what my avi is
285lbs
19%bf
30yr
6'1"
40"waist

now:
226lbs
10%bf
30yr
33-34" waist
been doing this about 25 weeks so far

 

[Joe Stenson]

whats your intensity level during ur cardio sessions

over 70% MAX HR you are working your heart muscle--great but wont aid BF loss

keep it between 65-70%max---thats the fat burning zone

How does HIIT work then?

 

[Joe Stenson]

I can't believe this thread's gone 18 posts without someone asking him how many calories it is that he's consuming. That's the first thing one needs to look at...always.

I've never tried this but I read that you can get past a plateau of fat loss by staggering your calories. It works like this:
You eat the right amount of calories you need to support your lean body mass for a few days. That would be considered 100% of the calories you need. Then you would start on this schedule: 1 day of 100% calories then 2 days at 70% of you calories. Keep repeating this 3-day cycle. And be sure you're eating 6-7 times a day.
The way it works is when you drop your calories your body thinks there is a shortage of food and slows down your metabolism but this takes a coup,e of days. So you eat 100% on day 1 to keep your metabolism up. On days 2 and 3 your metabolism stays high but your cals are lower so your body burns more fat. On the fourth day, just before your body slows down its metabolism, you're back at 100% and your body thinks everything is ok and keeps the metabolism high.
If you try this, please post up and let us know if it really works trhe way I've read its supposed to.

Your metabolism takes at least 4 days of near starvation level calories to crash (unless you're doing copious amounts of cardio as well). So, I guess you can say the plan you suggested is safe as there's no chance of a metabolism shutdown of any sort, but he could certainly press the issue a little further imo.