Flirting with overtraining and cutting hard...

[DeadBolt]

OK so heres the deal put a lot of mass on over the past year and started my cut this January???Been keeping strict and working hard and very motivated. Only supplements I take are fish oil, whey, and a multi. Since January I have progressively changed workouts and gone from no cardio to increasing it little by little. My diet has progressed as my cut has gone from eating all healthy foods in my macro range to slowly cutting fruits, dairy, etc etc down to very limited carbs now. I???ve posted my diet before but here it is again:

Meal 1- 2 slice WW bread, 2 scoops ON whey
workout
Meal 2- 2 whole eggs, 2 whites, oatmeal, 6oz lean meat, 3 cups veggies
Meal 3- 1 can tuna, 1 handfull lettuce, 1tbl mayo
Meal 4- 1 Large salad, 8oz chicken, 2tbl dressing (red wine ving) 15 almonds
Meal 5- 1 can tuna, 1 handfull lettuce, 1tbl mayo

Thats for a training day x5 days a week...one day is no carbs the other is my refeed.

My workouts are 2 on one off 3 on one off. 4 days of weights (3 of those I do cardio @ 30m on the elliptical) and one day is kettle bell training. I train hard, sleep 8 hours a night, drink 5-6 liters of water a day and keep a smart routine down. I have gone from 210 to 180 now and am having a problem progress any further than where I am.

I tried a few weeks back upping my calories and reducing cardio for 2-3 weeks to reset my body and revamp the metabolism and it worked for a week but than it just shut down again. I feel like I am not leaning out anymore and my weight doesn???t change nor my body image. I do a weekly refeed of upping my carbs ands reducing my fats for 1-2 meals.

I feel like every time I try to push my cardio up a bit or make my workouts a little more intense I start to get run down or sick, I am starting to stay sore longer and feel like I am bordering overtraining every time I try to push my workouts some but in the same token I am not leaning out anymore either. I have taken a few days off bc I feel like crap and just want to relax a few days.

Anyone advanced out there been in my position? My goals are to get scary lean right now???evaluate my body on where I need work address that and compete in a natural competition sometime next year. Any help would be awesome in trying to shed to a lower bodyfat...I dont have anyone to test my current bodyfat but Id say Im around 10-12%.

 

[DeadBolt]

Im not real into pictures but this was one I snapped 5-6 weeks ago...I was 183 in this pic. Currently I am 5'5" 180# .

Sorry for the shitty quality pic and the lack of tan been a rough winter and I refuse to fake tan lol.

 

[Marat]

You may want to look into a program like UD2.0 by Lyle McDonald

 

[DeadBolt]

Thats one I never heard of....is it a new book out?

I was thining of trying TP's carb cycling again...I remember trying it years ago and I had good results I just never tried to get super lean from it just used it for minor cuts.

 

[kyoryoko]

It's quite an old book. It goes over carb depletion day diet plus workouts for "true" carb depletion. Then an overfeed, how to overfeed, and how to workout on those days to get an anabolic rebound effect and prime your system to lose weight again during the depletion state. Ultimate Diet 2.0 by Lyle Mcdonald. Science is there, it's hard ppl have had good results. I for one have not really had good results on it, but I am weak.

 

[DeadBolt]

It's quite an old book. It goes over carb depletion day diet plus workouts for "true" carb depletion. Then an overfeed, how to overfeed, and how to workout on those days to get an anabolic rebound effect and prime your system to lose weight again during the depletion state. Ultimate Diet 2.0 by Lyle Mcdonald. Science is there, it's hard ppl have had good results. I for one have not really had good results on it, but I am weak.

Weak? How so? Tnx for the info...

TTT for some more help from anyone who has had experience in my case. I will also be trying to get my bodyfat measured again and take some new pictures hopefully by next week.

 

[newkid]

did you ever add up the total cals your eating, it doesnt look like your eating much food at all.. also why not increase cardio to 5 days a week and switch it up to something beside elipitical maybe some HIT or try fasted cardio in morning.. did you try adding any fat burners? i understand the pic you posted may not be the best but it still looks like you can lose alot more around your abs

 

[DeadBolt]

I train first thing in the morning so doing cardio fasted is not an option. I will be changing my cardio up starting next week being I took this week off from the gym. I train weights mon/tues and thur/fri, kettlebell/circuit training saturdays, and rest days are wensdays/sundays.

I started Lean Fuel Extreme two weeks ago not feeling much from it though with the 2 pills a day...I will give it a few more weeks and see what happens with it. If not I will go back to e/c stack like I use to.

Ive leaned out more since that picture but still have plenty of fat to lose. As for the food intake...Im trying to dig up how many calories it is Im consuming exactly b/c I have it listed somewhere.

 

[DeadBolt]

General calculation of all foods I eat listed above are:

Calories 2400
Prot 290g
Carb 95g (50 complex grain/ 45 veggies)
Fat 95g

 

[newkid]

oh ok so maybe the cals are about right, changing up the cardio a bit may help, also try changing the frequency of your carb refeeds, have you changed up your workout routine lately?

it seems you lost a majority of your excess weight and now that your almost at a stand still may just have to change things up from what youve been doing and be patient about losing remainder of weight bc you dont wanna lose muscle either unless your on a cylce or sumthin

 

[DeadBolt]

oh ok so maybe the cals are about right, changing up the cardio a bit may help, also try changing the frequency of your carb refeeds, have you changed up your workout routine lately?

it seems you lost a majority of your excess weight and now that your almost at a stand still may just have to change things up from what youve been doing and be patient about losing remainder of weight bc you dont wanna lose muscle either unless your on a cylce or sumthin

I change my workout routine on a regular...thats one thing Im not worried abnout varying rep schemes and ranges, RI's, exercises etc etc.

Ill work on changing the cardio to maybe some more interval training.

I have lost the bulk of my fat and maintained most of my muscle which I am pleased with and dont want to risk losing my LBM by going crazy with the diet. Id rather move slowely and just chip away at the fat.

Im not on a cycle or anything so I have to be extra carefull.

You mentioned changing my refeed...to what like every 3-4 days or add more time in between? I was doing it every 2 weeks and hated it so went to every week and it worked out much better. You think 2x a week would be better?

 

[newkid]

I change my workout routine on a regular...thats one thing Im not worried abnout varying rep schemes and ranges, RI's, exercises etc etc.

Ill work on changing the cardio to maybe some more interval training.

I have lost the bulk of my fat and maintained most of my muscle which I am pleased with and dont want to risk losing my LBM by going crazy with the diet. Id rather move slowely and just chip away at the fat.

Im not on a cycle or anything so I have to be extra carefull.

You mentioned changing my refeed...to what like every 3-4 days or add more time in between? I was doing it every 2 weeks and hated it so went to every week and it worked out much better. You think 2x a week would be better?

the only way to see is to try it out, if you start upping the cardio i dont see a 2x refeed hurting much anyway.. are you good about no cheating on ur diet too? i say just vary things up and see how ur body responds and just keep the protein high so you wont risk muscle loss

 

[DeadBolt]

the only way to see is to try it out, if you start upping the cardio i dont see a 2x refeed hurting much anyway.. are you good about no cheating on ur diet too? i say just vary things up and see how ur body responds and just keep the protein high so you wont risk muscle loss

You never met someone stricter about diet...borderline OCD haha.

Yea Ill switch up the cardio and add another clean refeed during the week and see what happens. Thanks for the help bro!