[FHS JewFro]

Originally Posted by tanner202

Need to lower cals a lot. Lower fat a lot as well and cycle fat when you cycle your carbs (low fat, high carb days and low carb, high fat days)

On days: 225/250/50 (~2500)
Off Days: 225/50/130 (~2200)

THats about what I shot for throughout most of my cut

gotta remember he is in Afghanistan man, i wouldnt tell you to drop your carbs below 100g

[FrmrSpecialist]

Originally Posted by black_angus

Quitting once makes it easier to quit again. Honestly, the path to change is to want to change. If, at the deepest level of your conscience, you want to change, it will happen. If you don't, then it doesn't matter what you tell yourself, who is helping you, or what kind of external motivation you have, it won't happen at all.

I've found that the easiest way to make myself want to change is to learn to hate myself. Or, at the least, hate certain parts of yourself. Once your hate for whatever negative attribute you think you have overcomes your desire for keeping things easy and comfortable for yourself, you will have won. All that's left is time.

I love this ^^^

[tanner202]

Originally Posted by solrflare

I'm trying to hit 1.5g protein per pound of bodyweight. How would I adjust it there?

I think thats probably a little unnecessarily high for a cut. If thats what you want, you can always manipulate your carbs and fat depending on lifting/off days but you may run the risk of losing more muscle mass if your carbs are too low

Originally Posted by FHS JewFro

gotta remember he is in Afghanistan man, i wouldnt tell you to drop your carbs below 100g

Good point. I guess it depends what he's doing specifically.

Just try some stuff out and see how you feel and work from there

[solrflare]

So what about...
high days- 260/270/80
low days- 260/220/130

?

[tanner202]

Personally, I would lower fat on both days as thats pretty high for a cut. Then again, I am not totally sure what your energy expenditure is like over there so I am hesitant to tell you to lower cals too much (although you will eventually have to go lower than that to reach 12% bf). Give it a try for a week and see what the scale says and adjust accordingly

[solrflare]

I mean, I'm over here, but I've gotten blown up too many times to go out on missions anymore. I'm a staff weenie. 3 square(ish) meals, workout time, lots of meetings.

I probably burn like 2400 kcal a day. Maybe.

[doomsday57]

i cut 40 pounds pretty quickly couple months lowered fat ate six meals a day mostly chicken and brown rice about one breast per meal and about 1/2 to 1 cup per meal and did cardio mostly every day and every gym session was very high intensity and short rest periods

[black_angus]

Thanks, Anthony.

[FHS JewFro]

Originally Posted by doomsday57

i cut 40 pounds pretty quickly couple months lowered fat ate six meals a day mostly chicken and brown rice about one breast per meal and about 1/2 to 1 cup per meal and did cardio mostly every day and every gym session was very high intensity and short rest periods

how much weight have you gained back?

[doomsday57]

Originally Posted by FHS JewFro

how much weight have you gained back?

Technically 15 but it was actual muscle i lifted heavy weight increased carb protien and healthy fat and increased size and strength alot did not get fat again though i kept that off i wouldnt wanna be counter productive haha

[Wally]

Going on 3 weeks now and I can't seem to cut any weight. I don't know if I'm counter-acting myself in the mornings though. I wake up at 6:45 and eat 2 eggs and 2 sausage patties/links for breakfast, decently heavy lifting for about 45 mins and 30 mins of cardio moderate intensity at about 8 then around 10 drink a protien shake. I eat mainly chicken or fish for every meal (usually lunch and dinner) and 90% of the time grill it myself. I thow in brown rice or quinoa and usually some sort of simple veggie like peas or green beans. In the afternoon if I'm feeling hungry I'll drink another protien shake which is usually every day. I'm 6' and been stuck at 228-230 for the last 3 weeks and it's driving me crazy. I'm also fairly active at work and through the rest of the day but nothing crazy

[doomsday57]

Originally Posted by Wally

Going on 3 weeks now and I can't seem to cut any weight. I don't know if I'm counter-acting myself in the mornings though. I wake up at 6:45 and eat 2 eggs and 2 sausage patties/links for breakfast, decently heavy lifting for about 45 mins and 30 mins of cardio moderate intensity at about 8 then around 10 drink a protien shake. I eat mainly chicken or fish for every meal (usually lunch and dinner) and 90% of the time grill it myself. I thow in brown rice or quinoa and usually some sort of simple veggie like peas or green beans. In the afternoon if I'm feeling hungry I'll drink another protien shake which is usually every day. I'm 6' and been stuck at 228-230 for the last 3 weeks and it's driving me crazy. I'm also fairly active at work and through the rest of the day but nothing crazy

Id say maybe add two egg whites or so. How many meals do you eat?

[Wally]

Breakfast: 2 eggs and 2 sausage patties

Morning snack/post workout: Protein shake

Lunch: Chicken breast or fish fillet usually some sort of veggie and then brown rice or quinoa

Afternoon snack: Protein shake

Dinner: usually same as lunch because lunch is previous dinner leftovers

Night snack: 2% cottage cheese

Through the day I might have a handful of oats or a small handful of mini pretzels as well.

[Pump Revolution]

How much your eating is more important than what your eating.

[FHS JewFro]

sounds like you arent eating enough to LOSE weight, i know it sounds odd but actually try eating a bit more everyday and see how the scale responds

[doomsday57]

Originally Posted by FHS JewFro

sounds like you arent eating enough to LOSE weight, i know it sounds odd but actually try eating a bit more everyday and see how the scale responds

Yes. Also try just one protein shake like the one just after lifting. substitute the other one for chicken fish or steak! I actually probably only have steak a total of about once maybe twice a week id say 4 out of my 6 meals are chicken. also try cutting carbs from rice or pasta like 3 or 4 hours before bed. if you eat veggies its good too. You should be eating a meal every two hours or so.

[Wally]

That's what's messing me up. I'm positive I'm not eating too much, but maybe not enough. Usually its like a good size chicken breast or 8-9oz of fish and 1.5-2 cups of rice and veggies.

[tanner202]

Originally Posted by doomsday57

Yes. Also try just one protein shake like the one just after lifting. substitute the other one for chicken fish or steak! I actually probably only have steak a total of about once maybe twice a week id say 4 out of my 6 meals are chicken. also try cutting carbs from rice or pasta like 3 or 4 hours before bed. if you eat veggies its good too. You should be eating a meal every two hours or so.

Originally Posted by doomsday57

Id say maybe add two egg whites or so. How many meals do you eat?

strong ****ing advice

[splatbrospsp10]

Originally Posted by Wally

Breakfast: 2 eggs and 2 sausage patties

Morning snack/post workout: Protein shake

Lunch: Chicken breast or fish fillet usually some sort of veggie and then brown rice or quinoa

Afternoon snack: Protein shake

Dinner: usually same as lunch because lunch is previous dinner leftovers

Night snack: 2% cottage cheese

Through the day I might have a handful of oats or a small handful of mini pretzels as well.

Not eating enough bro. You gotta eat more than you burn or your body will shut down and that will screw you in the long run. Eat a bigger breakfast. Through a cup of oats in there for breakfast.

[doomsday57]

eat a lot to fuel your muscles. Muscle at idle burn more calories then fat at idle. Meal frquency and amount will turn your body into a fat burning machine. I was sick.. had to miss the gym a lot for 3 weeks cut it to like 2 or three times a week and kept my meals frequent and didnt gain anything.

[tanner202]

Originally Posted by splatbrospsp10

Not eating enough bro. You gotta eat more than you burn or your body will shut down and that will screw you in the long run. Eat a bigger breakfast. Through a cup of oats in there for breakfast.

brb gaining weight

Originally Posted by doomsday57

eat a lot to fuel your muscles. Muscle at idle burn more calories then fat at idle. Meal frquency and amount will turn your body into a fat burning machine. I was sick.. had to miss the gym a lot for 3 weeks cut it to like 2 or three times a week and kept my meals frequent and didnt gain anything.

brb I dont even...



Moral of the story: Look up LG, count your macros, get shredded