23% bf to 10.8% bf help I'm stuck!!!! Want to get to 7 please read and offer help

[tander]

38 years old
5'10


Jan 15 2013
193 lbs
23% bf (have photos of each month)


As of August 17:
169 lbs
10.8 % bf


Diet: (absolutely no alcohol or soda)
Monday - Saturday (Sunday off day eat whatever modestly)
1800-2000 cal a day
200-250+ g protein
30-80 g Carbs 50-110 on certain days depending on workout/energy lvl
25-79 g Fat


I measure and weigh EVERYTHING. And log it using MyFitness Pal


Supplements:
Daily:
Cyto Sport protein (3 a day) with 1/2 banana and 32g peanut butter
Cellucor - CLK - max dosage with each meal
Cellucore - Supper HD. 1 with am workout and 1 mid day
Cellucore - P6. 3 with am workout and 3 with pm workout


Pre-workout - GNC Pro Sculpt , 1/2 banana, 32 g peanut butter
Post workout - Isopure zero carb and After Glow w/ 10oz water






Workout: (weight training adjusted slightly every 60 days)


Monday - Saturday --- I wake up when ever my body does 7am 8am ish and go to the gym and do 25 min of stair master level 6, and 25 min treadmill 10-12 incline at speed of 3.5-4.8, and 25 min per-core no incline with medium resistance.


^^^^all the above is on an empty stomach!!! And my heart rate in in the "fat burn zone" 128-137 bpm....


I return to the gym 9-10 hours later and do weights for 90 minuets with a good 15 min warm-up the following is my 3 day split...


Monday and Thursday :
Heavy Compound movements
4 sets 8-12 reps increase weight with each set
Chest - DB flat press/ DB incline press / decline bar press/ weighted dips
Bi.'s - preacher/barbell/standing alternating DB/cable
Abs - hanging leg raises left,center,right/ crunch mchn other various




Tuesday and Friday:
Heavy Compound movements
4 sets 10-12 reps
Back - seated high rows/lat pull down narrow grip/ chins narrow grip failure
Tri.'s - skull crushers/ extensions w/rope / single arm seated extensions / kick backs
Traps - shrugs


Wednesday and Saturday:
Heavy Compound movements
4 sets 10-12 reps
Shoulders - DB press/ upright rows(???) / standing Lat raises/lying side Lat
Legs - leg press/ BB lunges/leg ext/leg curls/dead lifts/calves/adduction and abduction - NOTE - 1/2 of the legs is on Wed. and the other is on Sat.




Sunday - rest eat cheat play flirt @uck


My goal is 175 lbs and 7%bf - basically I want a FULL six-pac all year!
Underwear model chiseled body that gets attention! Yes I'm vain! AND SHALLOW... But I work my ass off and succeed at everything I put my mind to...


i need your help and professional experience !!!

 

[s2h]

First off congrats on your progress.......theres a few simple things you can do to make additional progress...

1)do HITT cardio

2)dump the eat what you want day(s)..taking one off would be good possibly.

3)Weight train HITT style with more volume...higher reps..min rest between sets...keep heart rate high..

If you trained with volume and short rests you could actually cut your cardio back to 25-30min of HITT instead of the 75+ your doing..

As for your diet I don't know what your eating and your gram ranges are vague so can't really say exactly...

Good luck..

 

[s2h]

Also dump the peanut butter for natural ground almond butter.....much better option...and use a whey isolate not a blend...

 

[tander]

First off congrats on your progress.......theres a few simple things you can do to make additional progress...

1)do HITT cardio

2)dump the eat what you want day(s)..taking one off would be good possibly.

3)Weight train HITT style with more volume...higher reps..min rest between sets...keep heart rate high..

If you trained with volume and short rests you could actually cut your cardio back to 25-30min of HITT instead of the 75+ your doing..

As for your diet I don't know what your eating and your gram ranges are vague so can't really say exactly...

Good luck..

re #2 - Sunday is my only cheat day but it think im going to cut it to 2xs a week!

re#1 - if i workout on an empty stomach - and i go over the "fat burn zone" wont i "eat my meat" my body will go to mussel for energy????

re #3 THANK YOU - im going to start that today...

re my diet...should i post a food log of what i eat???

 

[tander]

Also dump the peanut butter for natural ground almond butter.....much better option...and use a whey isolate not a blend...

ill pick up the almond tonight - thanks

which protein powder do you recommend?

 

[dieseljimmy]

It might help a week off. I find sometimes its good for the mind to just get off the schedule... dont fall off, just take it easy

 

[tander]

It might help a week off. I find sometimes its good for the mind to just get off the schedule... dont fall off, just take it easy

i took 5 days off and went to central Mexico and ate responsibly came home and took another day off and ate really good to prep my body for hitting it again...

that is why i have posted this thread... I want to take it to the next level!

i tried my workout as stated by s2H wow it felt great

A chest workout and immediately went to an Ab workout and then to bicep my heart was racing rested for 60 sec heart rate came down and repeated 3 times...I did four different workouts for each group...

 

[LAM]

depending on how long you have been dieting (low caloric consumption compared to needs) you may want to over-eat for a couple of weeks to reset the metabolism then start back reducing your cals to increase fat loss.

it always takes longer to get to a new "low" level of body fat then when you have been their before recently. the body tries to hold onto those fat stores even harder for fear of approaching famine. it's one of the many ways the human body protects itself naturally, it's built into our biology.

 

[Dr.G]

being very low on body fat all year long will put you at risk of tendon injuries. 10% is already low ..you said you were shallow.....well yes you are and you are probably mentally ill (kidding with you) good luck

 

[The Prototype]

Do you have any pics? 7% is difficult to maintain year round.

 

[tander]

I'll have to research this...makes sense...I just don't like the over eating to part...seems like ill be taking two steps back...ya I know...it's stupid thinking. But I've learned that when you really believe in something it get done...

 

[tander]

being very low on body fat all year long will put you at risk of tendon injuries. 10% is already low ..you said you were shallow.....well yes you are and you are probably mentally ill (kidding with you) good luck

Hay aren't we all mentally ill????? Just some are worse off then others ... Like me! No really though...this is the/im in the - best shape of my life...and I love it I've been vary dedicated and I want to keep going...I would love to get to 7% just to say once in my life I did it.

my dad just died of cancer (12/2013). a month afterward I decided I was going to take care of myself...so here I am...

...ya a little mentally ill...but I'm looking good and feeling great...

 

[tander]

Do you have any pics? 7% is difficult to maintain year round.

Ya how do I post them?

 

[LAM]

I'll have to research this...makes sense...I just don't like the over eating to part...seems like ill be taking two steps back...ya I know...it's stupid thinking. But I've learned that when you really believe in something it get done...

overeating is all about restoring leptin levels. leptin is a major hormone that's responsible for regulating energy expenditure in the body. everything about dieting and resistance training is about manipulating your hormones for specific purposes.

if you overeat cleanly basically all you will do is restore muscle and liver glycogen levels and increase leptin.

technically when a person is consuming a level of calories that is equal or below 50% of that which is required for maintenance of the body composition (fat free body mass & body fat ) and level of daily activity IT IS IN STARVATION MODE and will respond accordingly.