How d'ya get RIPPED in 14 days??!

[Flex_68]

Hi, all. I have been bodybuilding for a pretty good while now, going on 15 years. All-natural to this point. I had allowed myself to get pretty out-of-shape recently (20%BF), but have been training hard and dieting-down for a few weeks. I thought I would have seen a bit better results by now, based on my past history, but I have allowed myself to get behind the 8-ball. I know that you probably get sick of hearing people ask the same generalized questions over and over again, but I hope you'll be able to offer some sage advice or point me in the right direction!
I have a very important date coming up in less than 3 weeks. Right now, I am about 12% BF, 5'10", and 185 pounds at age 36. I am doing anaerobic training 3-4 days/week and aerobics (HIIT) 3-4 days/week. I am taking-in about 2500 calories/day, supplementing heavily, and using a caffeine+ephedrine+aspirin "stack" 3 times per day.
BUT THE DAMN FAT JUST REFUSES TO DROP BELOW DOUBLE-DIGITS!!
What can I do to drop maximum bodyfat (and minimum muscle-loss, of course) over such a short period of time, without resorting to drugs or methods which will overly-endanger my health?
I truly feel that my training is fine, but wonder if my diet and/or supplementation could be better......?
All help and advice is much-appreciated!

 

[FlexBoy]

It all depends on what you eat in those 2500 cals a day. If you have lots of breads, sugars or anything thats been heavily processed that will definitely keeps your bodyfat % in the double digits. So what's your diet?

 

[nikegurl]

if you could post your diet broken out into individual meals it will definitely help us see where changes could/should be made.

 

[Flex_68]

The current diet/supplementation

on aerobics days, I train an hour before eating

Meal #1, 4:45AM: 2 egg whites, 1 svg Bran Flakes or 1 svg Oats, 1/2 c skim milk, banana. Multivitamin, garlic geltab, glucosamine+chondroitin sulfate.

Meal #2, 7:45AM: Myoplex Deluxe MRP.

9AM: caffeine/ephedrine/aspirin

Meal #3, 10:45AM: 1 svg lowfat cottage cheese, apple.

Meal #4, 1:45PM: 6-8 oz portion of chicken, turkey, fish, or lean steak, svg of complex carbs (rice, pot, w/w pasta, etc.), 1 1/2 oz natural almonds.

2PM: c/e/a

Meal #5, 4:45PM: Myoplex Deluxe MRP

6PM: c/e/a

Meal #6, post-workout, around 7:30PM: 2 svgs Whey Protein, svg creatine, 1/2 tblsp each flaxseed and safflower oils.

Meal #7, 8:30PM: same as Meal #4. 25mg. DHEA, B-complex, extra Biotin, 50mg. Zinc, 250mg. Magnesium, 400mg. Calcium.

To bed by 10-10:30PM.

Water intake is 180-220 oz each day. No other drinks except, perhaps, coffee, tea, or an occassional diet soda.


Guesstimating about 2500 calories, 221g Protein (35%), 283g Carbs (46%), and 52g Fat (20%).......

Thanks, guys!

 

[ProBodyFitness]

Try to stay around for a cut a 50-30-20 ratio of protein/carbs/fats
Thats will be good, you have too many carbs in their right now. Try to stay away from bananas too very high Glycemic. Try frozen strawberries. hope this helps.

 

[Arnold]

221g Protein (35%), 283g Carbs (46%), and 52g Fat (20%)

I would change these macros, try higher protein, less carbs and less fat.

example: 55p, 35c, 10f

 

[Akateros]

Well, optimally, you'd have started cutting some time ago... but if you are seeking to do what you can now, drastic measures are probably called for.

You are not going to drop four percent bodyfat in two weeks au naturel. Ain't happening, unless the Fat Fairy comes in the night and takes it away to give to Dr. Phil. However, you should be able to drop water weight and some fat for a "cleaner" look.

Good luck!

on aerobics days, I train an hour before eating

Meal #1, 4:45AM: 2 egg whites, 1 svg Bran Flakes or 1 svg Oats, 1/2 c skim milk, banana. Multivitamin, garlic geltab, glucosamine+chondroitin sulfate.
Goodbye bran flakes (I've never seen any without at least some added sugar, and processed grains in with the bran). Stick with the oats. Goodbye skim milk (and all dairy -- bloating). Goodbye banana. More egg whites instead.

Meal #2, 7:45AM: Myoplex Deluxe MRP.
You might want to watch the MRPs. Close to comp, some people eliminate them, finding they also can cause bloat.

9AM: caffeine/ephedrine/aspirin

Meal #3, 10:45AM: 1 svg lowfat cottage cheese, apple.
Farewell dairy and fruit. I would switch meal 4 over here.

Meal #4, 1:45PM: 6-8 oz portion of chicken, turkey, fish, or lean steak, svg of complex carbs (rice, pot, w/w pasta, etc.), 1 1/2 oz natural almonds.
Have the lean meat and a salad or other veg here, no complex carb. Try fish oil instead of almonds.

2PM: c/e/a

Meal #5, 4:45PM: Myoplex Deluxe MRP
I'd go with just a protein shake here, rather than an MRP.

6PM: c/e/a

Meal #6, post-workout, around 7:30PM: 2 svgs Whey Protein, svg creatine, 1/2 tblsp each flaxseed and safflower oils.

Meal #7, 8:30PM: same as Meal #4. 25mg. DHEA, B-complex, extra Biotin, 50mg. Zinc, 250mg. Magnesium, 400mg. Calcium.

To bed by 10-10:30PM.

Water intake is 180-220 oz each day. No other drinks except, perhaps, coffee, tea, or an occassional diet soda.
Diet soda can also be bloating. Careful with those.

 

[Jodi]

on aerobics days, I train an hour before eating

Meal #1, 4:45AM: 2 egg whites, 1 svg Bran Flakes or 1 svg Oats, 1/2 c skim milk, banana. Multivitamin, garlic geltab, glucosamine+chondroitin sulfate.

Ditch milk and banana. Add more eggs and get some efa's

Meal #2, 7:45AM: Myoplex Deluxe MRP.

What the macros on this?

9AM: caffeine/ephedrine/aspirin

Meal #3, 10:45AM: 1 svg lowfat cottage cheese, apple.

Good but how bout some EFA's and some veggies too.

Meal #4, 1:45PM: 6-8 oz portion of chicken, turkey, fish, or lean steak, svg of complex carbs (rice, pot, w/w pasta, etc.), 1 1/2 oz natural almonds.

You want a tweak, here's a tweak. Get rid of the pasta. Stick with oats, sweet potatoes, brown rice and legumes. Add some veggies here too.

2PM: c/e/a

Meal #5, 4:45PM: Myoplex Deluxe MRP

Same as above

6PM: c/e/a

Meal #6, post-workout, around 7:30PM: 2 svgs Whey Protein, svg creatine, 1/2 tblsp each flaxseed and safflower oils.

Ditch the fat pwo. Have whey and oats. Move the EFA's to meal 7

Meal #7, 8:30PM: same as Meal #4. 25mg. DHEA, B-complex, extra Biotin, 50mg. Zinc, 250mg. Magnesium, 400mg. Calcium.

Don't forget the veggies

To bed by 10-10:30PM.

Where's the last meal? You need protein and fat before bed. Cottage Cheese and Natty PB is my fav

Water intake is 180-220 oz each day. No other drinks except, perhaps, coffee, tea, or an occassional diet soda.


Guesstimating about 2500 calories, 221g Protein (35%), 283g Carbs (46%), and 52g Fat (20%).......

Thanks, guys!

I also agree with Robert's comments. Lower the fat and carbs and increase the protein. You are not going to lose what you want in 2 weeks naturally. As Akateros said, dropping water is your best bet.

 

[CowPimp]

What can I do to drop maximum bodyfat (and minimum muscle-loss, of course) over such a short period of time, without resorting to drugs or methods which will overly-endanger my health?

It sounds to me like you are already using drugs...

Ditch anything with sugar in it: Milk, fruit, and various processed foods...

As others have said, increase protein intake at the expense of other macros.

 

[FlexBoy]

yes Cowpimp is right, no sugar! lol finally we agree on something....

 

[FlexBoy]

oh and almost forgot, thats right, losing the water weight is going to make a big difference, for a temporary fix i suggest a natural diuretic like Taraxatone.

 

[Flex_68]

Thanks!!

Just wanted to drop a quick note to say "THANK YOU!" to everyone who responded to my post(s). I really appreciate it, and have made some serious modifications to my diet for the next 14 days to reflect the advice I was given.
I will post pics (or at least write to let everyone know how it turns out) sometime after July 12th.
Have a good one!

 

[greekblondechic]

Ain't happening, unless the Fat Fairy comes in the night and takes it away to give to Dr. Phil.

Fat Fairy please come visit me!!!!

 

[Flex_68]

refeeds appropriate here, too??

I made serious changes to my macros, am now eating predominately Protein with only about 100-150g Carbs per day. And I am seeing both positive and negative signs of it, of course! Dropped 4 pounds in the past 2 days, but am as weak as a kitten.
I have continued to read many of the threads, too, which had sparked new ideas for me, as well as bringing up more questions. LOTS of really good information to be had here! Thanks to all who take the time to post/help.
My question now is regarding "refeeds." Considering I have only 11 days left before the contest, should I do a refeed today or tomorrow? Knowing that I will be carb-loading in 10 days, should I do another refeed mid-week next week, too? Or just let the usual "loading phase" take care of things and hope for the best/highest fat- and water-losses, say, Sunday to Sunday because of my very-low-carb dieting?
All help/advice appreciated!
Have a great weekend.