Please Help, Need to Cut

[Jay-Budaman]

I've Been a member of the board since I was 16. Since then I've trained off and on with varying degrees of success, joined the Marine Corps, fluctuated in weight from 160 to 230 lbs, benched 315, squatted 405 and deadlifted 495. I've also neglected training to the point where weight used for what was once a warm-up set (135 bench) became too much for me to handle for several working sets. I've been back in the gym since January this year with the exception of 8 weeks this summer when I was recovering from an injury caused by a motorcycle accident. (Broken leg, broken foot, cracked ribs)

Quickest Wreck

My problem is cutting, I can't lose fat to save my life. I've tried it all, I've read the stickies, I need help. I think it may be partially genetics as I've never had any serious problem gaining weight or strength. I just want a freakin 6 pack. Is that too much to ask for? lol. I've been trying to cut for 2 months now, 2 whole months and I've managed to gain 2 pounds, go figure. I maintain a caloric deficit, train, eat clean, but I just can't lose the fat. A typical day of eating will go like this.

Meal 1
1 yogurt cup 230 cal 8g protein 32 g carbs
1 oz whole almonds 160 cal 6g protein 6 g carbs
1 scoop whey protein 120 cal 24g protein 4 g carbs
1 serv. instant oatmeal 160 cal 4g protein 32 g carbs

Meal 2
2 scoops whey protein 240 48,8,2
1 med. bannana 105 0,13,0
1 tbsp honey 60 0,17,0
1 cup skim milk 90 8,13,0

Meal 3
2 slices whole grain bread 140 6,26,2
2 slices oven roast turkey 80 6,6,3
1 slice fat free cheese 30 5,3,0
w 1 serving lettuce

Meal 4
1 grilled chicken breast 180 35,0,45
2 slices whole grain bread 140 6,26,2
1 scoop whey protein 120 24,4,1
1 1/2 cup canned spinach 135 15,15,2
4 egg whites 120 24,4,0

I drink water all day long, I'd estimate 1.5-2 gallons avg/day
I also use Lipo 6, 2 caps 30 mins b4 1st meal and 2 later in afternoon pre-w/o

Other supplements, Fish Oil 6 caps/day
GNC Mega Man Sport multi 2 caps/day
GNC Calcium+Vitamin D 2caps/day


I use a push/pull/legs split incorporating drop sets as well as supersets to keep the volume high to try to increase fat burning. The only exception is deadlifts where I never go above 4 reps and use heavy weight. I also run 3 times per week, alternating endurance training (3-4 mile slow run) with speed training (1 lap all out on a 1/3 mile track, 60 sec rest and repeat for 6 reps). My running is geared towards improving my 3 mile run time for the USMC physical fitness test. With this kind of workload plus the caloric deficit I induce I'd expect the pounds to be dropping off. But like I said, I gained weight in the past month. Please, any suggestions or help would be appreciated.

 

[Tatyana]

Just a quick post for now, but I would try getting rid of the bread.

Have you read the ingredients in your bread?

Take a look and post it up here please.

You may also want to try carb tapering, so your evening meals (maybe try 6 smaller meals) only have fibrous carbs in them, rather than the starchy carbs like bread.

I would also increase your veggie intake, and try to eat fresh veg, your diet is quite micronutrient deficient without a wide variety of fruits and veg.

Also maybe ditch bananas for apples or berries.

 

[Jay-Budaman]

Yeah, I've been eating more fruits and vegetables lately, I just took this particular page out of my journal form about a week ago. I actually don't have any bread in the kitchen right now. But I know its made with whole grain wheat flour. Carb tapering? Never heard of that b4, will have to look that up. What kind of foods have fibrous carbs? Thanks.

 

[CowPimp]

In terms of training, lift moderate to heavy weights 2-3 times per week. Include anaerobic cardiovascular workouts in your training program another 1-3 times per week depending on what you do with weigihts. Possibly include some more aerobic exercise in addition to that, and increase your overall physical activity in any way that you can. Put together something based on the stickies and we will help you move from there.

Post your diet in the diet & nutrition section. You will get more help with that there. You are on the right track, but it could probably use some improvement.

 

[XFatMan]

Are you sure you have read this one? http://www.ironmagazineforums.com/diet-nutrition/21113-guide-cutting-bulking-maintenance.html

I know from personal experience that it is possible to eat too little to lose fat. Make sure that you don't get into something extreme like I did about a year ago. I went right into a cutting (read: starvation) cycle and ate only 1800 calories per day although I should have started at about 3200. Although I was at 42% body fat, I didn't lose an ounce - and I was skipping rope for one hour every single day. Then I gave up the rope, upped my calories to 13 cal / lb bodyweight, and lost 6 Kg (almost 14 lbs in the first week).

Curiously, I only started cardio again four days ago because my fat loss was at about 200 g / 0.4 lb per week. I do fitness walking (low intensity) and have lost 1.6 Kg / 3.7 lb in those four days. Seems to be a lot for some people, but I don't think it's too much at my current 22%. Ah, yes, always up cardio before you lower calorie intake. The fewer calories you eat, the fewer calories you will burn.