Everything has been going very well until recently. I've only managed a 1lb loss in the past month and am seeking advice from those who have experience in this subject.
This is how I am currently doing things, I train and do cardio on an empty stomach first thing in the morning.
Training days:
1- 2 omega 3 eggs, three servings of veggies and 1 fruit serving.
2 - 5oz lean meat, 1/2 ounce pumkin seeds, 1/2 ounce walnuts, two veggies, 4 cups baby spinach and 1 tsp. olive oil.
3 - 5oz. lean meat, 3 veggies, 1/2 avocado, 1 fruit
4 - 5oz. lean meat, 1 tbsp. fish oil, 1 tsp. fish oil, 2 tsp. ground flax seeds, 3 tsp. ANPB and 3 veggies
Non-Training Days:
1- 4 omega 3 eggs, 3 veggies, 1oz. cheese
2 - 5oz, lean meat, 4C baby spinach, 2 veggies, 1/2 oz. pumpkin seeds, 1 tbs olive oil
3 - 5oz. lean meat, 3 veggies, 1oz. almonds
4 - 5oz. lean meat, 1 tbsp. fish oil, 1tsp. fish oil, 1 tsp ANPB, 3 veggies
My training is mostly supersets, and giant sets very little rest between movements and sets. Cardio is a combination of steady state and HIIT for 56 mins a session 3 times a week. I am also doing a lot of metabolic work after weight training.
BEFORE you slam the program, just be aware that I hired someone to design all of this for me and so far the results have been amazing. I know everyone is different but we're both stuck here with what to do and before I start doing something that might or might not help let's take a time out and gather some opinions.
I am going 13 days straight before a day off. On that day off you can eat whatever you want. On that day it's nothing but candy, pizza, ice cream and junk. It gets so bad that by the middle of the day I feel like crap. I usually have this day after a cardio day.
My question is should I be refeeding more often? Once a week? Every 10 days, 20 days? I know the leaner you get the harder it becomes but 1lb in a month is just not working anymore.
I guess I would like to hear what others have done in the past to help them get past the hurdle. I am a little below 10% so I know it is more difficult. I was thinking of something like this: Weights, cardio and then:
1 - Waffles, syrup, powdered sugar and full sugared Coke PWO with 10ius insulin. 400g carbs.
2 - 1 hour later - Low fat Pop Tart and bagel - 100g carbs
3 - 1 hour later - Same as 2
4 - 1 hour later - Same as 3
5 - 1 cup old fashioned oats - 55g carbs
6 - same as 5
7 - same as 6
Should that be enough? If not I can always adjust up or down. I am also on 75mcgs T3 ED and ECA 3 times a day.
Thanks.
This is how I am currently doing things, I train and do cardio on an empty stomach first thing in the morning.
Training days:
1- 2 omega 3 eggs, three servings of veggies and 1 fruit serving.
2 - 5oz lean meat, 1/2 ounce pumkin seeds, 1/2 ounce walnuts, two veggies, 4 cups baby spinach and 1 tsp. olive oil.
3 - 5oz. lean meat, 3 veggies, 1/2 avocado, 1 fruit
4 - 5oz. lean meat, 1 tbsp. fish oil, 1 tsp. fish oil, 2 tsp. ground flax seeds, 3 tsp. ANPB and 3 veggies
Non-Training Days:
1- 4 omega 3 eggs, 3 veggies, 1oz. cheese
2 - 5oz, lean meat, 4C baby spinach, 2 veggies, 1/2 oz. pumpkin seeds, 1 tbs olive oil
3 - 5oz. lean meat, 3 veggies, 1oz. almonds
4 - 5oz. lean meat, 1 tbsp. fish oil, 1tsp. fish oil, 1 tsp ANPB, 3 veggies
My training is mostly supersets, and giant sets very little rest between movements and sets. Cardio is a combination of steady state and HIIT for 56 mins a session 3 times a week. I am also doing a lot of metabolic work after weight training.
BEFORE you slam the program, just be aware that I hired someone to design all of this for me and so far the results have been amazing. I know everyone is different but we're both stuck here with what to do and before I start doing something that might or might not help let's take a time out and gather some opinions.
I am going 13 days straight before a day off. On that day off you can eat whatever you want. On that day it's nothing but candy, pizza, ice cream and junk. It gets so bad that by the middle of the day I feel like crap. I usually have this day after a cardio day.
My question is should I be refeeding more often? Once a week? Every 10 days, 20 days? I know the leaner you get the harder it becomes but 1lb in a month is just not working anymore.
I guess I would like to hear what others have done in the past to help them get past the hurdle. I am a little below 10% so I know it is more difficult. I was thinking of something like this: Weights, cardio and then:
1 - Waffles, syrup, powdered sugar and full sugared Coke PWO with 10ius insulin. 400g carbs.
2 - 1 hour later - Low fat Pop Tart and bagel - 100g carbs
3 - 1 hour later - Same as 2
4 - 1 hour later - Same as 3
5 - 1 cup old fashioned oats - 55g carbs
6 - same as 5
7 - same as 6
Should that be enough? If not I can always adjust up or down. I am also on 75mcgs T3 ED and ECA 3 times a day.
Thanks.
