Reply With QuoteDo us a favor and total those foods up calorie wise and macro wise (Total grams protein, fat, etc...)
I will say that you need more whole food man. It's not good for you to get nearly all of your protein from shakes every day.
What kind of workouts are you doing? I know you labeled them by bodyparts, but there's very big differences that we can't tell simply from "legs" without having a more complete description.
Stuck In A Plateau With Lowering BF Need Help Please!
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11-28-2009, 04:12 AM #1Registered User
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Stuck In A Plateau With Lowering BF Need Help Please!
Hi guys,
I'm really stuck and the moment and have ran out of ideas as to how to reduce my bodyfat futher and it really is so frustrating at the moment so could you offer some advice.
I began cutting on September 11th and so far have lost 13lb of bodyfat and have gone from 22%ish (my estimate) to around 11-12% (Calipers). I am pleased with the results however I have come to a stand still and any advice to get me dropping more fat would be so welcome in order to reach my goal of 6-7% bodyfat!
I can now see the top row of abs but not the lower abs which I assume will come with BF 10% and under so you can see my frustration when I'm so close yet SO FAR!!
STATS:
Height: 6Ft
Weight: 12.03lb
Bodyfat %: 11-12.6%
DIET:
Up until now I have been doing the following diet wise:
Wake 8am
BSN Cell Mass (1 scoop)
Tribulus
Meal 1 9.30am
Oats with Water (30g Carbs)
Reflex Instant Whey 4 scoops with water (40g Protein)
Meal 2 12.30pm
Myoplex (42g Protein, 24g Carbs)
Meal 3 3.30pm
Tuna with 2 slices of wholemeal bread (Protein 30g, Carbs 24g), teaspoon of extra light Mayo (3g fat per 100g)
Banana
Meal 4 6.30pm
Chicken Breast (30g Protein)
Extra Virgin Olive Oil
Vegtables
Sweet Potatoe/Potatoe (20g Carbs)
Meal 5 8.30pm
Reflex Instant Whey 4 scoops with water (40g Protein)
Before bed 11pm
BSN Cell Mass
Tribulus
I am VERY strict to this and NEVER cheat and never take in simple sugars other than the fructose in the Banana and the Lactose in the Semi-Skimmed milk in coffee.
I do drink up to 5 cups of coffee, no sugar with Semi-Skimmed milk thoughout EVERY day.
I take a Sunday off dieting to encourage my metabolism to fire back up and get it out of thinking I'm starving it so I eat anything I wish.
WORKOUT:
Without being to specific on the actual workout however it is all mainly compound movements in the 6-8 rep range, 1 warm up set and 3 working sets:
Sunday:
Legs, Chest, Shoulders, Tri's
abs: lower & upper
Tuesday:
am before first meal:
# Cardio HIIT 40 mins (Treadmill, 4 min warm up, 1 min 12kph, 1 min 7kph repeated)
abs: lower & upper
Friday:
Back, Bi's, Traps
# Cardio HIIT 25 Mins (Treadmill, 4 min warm up, 1 min 12kph, 1 min 7kph repeated)
PLEASE HELP!
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11-28-2009, 04:21 PM #2Senior Member ELITE MEMBER
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Ron Paul 2012
No gym for home, work out floor with 30, but is it for 20 like 30 lb when you no lift it to be for men, for 30 lbs instead? or half is 10 for 20 pounds?
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11-28-2009, 06:11 PM #3Bioidentical Bodybuilder SUPER MODERATOR
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Also your fats appear to be very low. Unless you're on gear, this may compromise your endocrine system.
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