Can't Lose Weight!!!!
- 11-26-2009, 10:26 AM
Can't Lose Weight!!!!
Hey guys, I am new to this forum so this is my first post on here! I will include my past stats and other important stuff! If yall could let me know if I am doing something wrong or if yall have any advice let me know. Thanks!
20-25% Body Fat
I just got off a Mdrol/11oxo diet, I did 3 weeks Mdrol at 10/20/20 and 6 weeks of oxo at 6 tabs a day( I worked up to 6). I gained about 5 lbs and leaned up alot more in my chest, back, arms, and legs! So my BF% is not updated.
I plan on cutting now to about 190-200 pounds by Feb or March. (about 25-30 lbs)
I have lacrosse starting Jan. 15 so That will up my cardio days (3 hours a day)
Cutting Phase: MEals every 3-4 hours starting at 8 am
7-8 egg whites
1 slice Ezekil bread
Half cup of oats, (oil fashioned)
Protein shake with water
1 serving roasted almonds, 12 count.
Veggies (greens) Broccoli ect.
Chicken, or turkey (low sodium)
Brown rice (your choice)
Mid- Afternoon Snack:
Peanut butter (take 3 table spoons itself, not with bread)
1-serving of almonds
Protein Shake with water
Chicken whites or Salmon, Mahi Mahi, Talapia
Protein shake with water
Sunday & Wednesday
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps
Wide Grip Pulldown: 5 sets, 6-10 reps
Bent over dumbbell rows- 5 sets, 6-10 reps
Seated pulley rows - 6 sets, 6-10 reps
One-arm dumbbell rows - 5 sets, 6-10 reps
Standing calf raises -5 sets, 15 reps
One-legged calf raises (holding dumbbells) - 6 sets,12 reps
Monday & Thursday
Squats - 6 sets, 8-12 reps
Leg presses - 4 sets, 8-12 reps
Leg extensions - 6 sets, 12-15 reps
Leg curls - 6 sets, 10-12 reps
Barbell lunges - 3 sets, 15 reps
Seated barbell presses – 5 sets, 6-10 reps
Lateral raises (standing) - 5 sets, 6-10 reps
Upright Rows - 5 sets, 6-10 reps
Cable lateral raises - 5 sets, 10-12 reps
Barbell Shrugs-4 sets, 20 reps
Dumbbell Shrugs-4 sets, 20 reps
Tuesday & Friday
Hammer Curls-6 sets, 6-10 reps
Barbell curls - 6 sets, 6-10 reps
Seated dumbbell curls - 6 sets, 6-10 reps
Dumbbell concentration curls - 6 sets, 6-10 reps
Close-grip bench presses (for the all three heads) - 5 sets, 6-10 reps
Pushdowns (exterior head) - 5 sets, 6-10 reps
Barbell French presses (interior head) - 5 sets, 6-10 reps
One-arm dumbbell triceps extensions (exterior head) - 5 sets, 6-10 reps
I been on Multiple cutting phases and they seem to work in the beginning but after 2 weeks I seme to plateau! If you have anythign advice to my info let me know!
I will start doing cardio before breakfast: HIIT and Jump Roping every other day
- 11-26-2009, 01:25 PM
11-26-2009, 02:46 PM
11-26-2009, 07:44 PM
11-28-2009, 03:27 PM
dont do cardio in the morning unless you want to lose strength and a little muscle but my advice is do 20 minutes of HIIT with a weighted vest and wear layers of clothes do this after one of your weightlifting routines do this 2-3 times a week it will work and drop all of your supplements there not needed .
11-30-2009, 01:49 PM
Do you keep track of your calories every day? I would recommend keeping a log. If you have an iPhone use Lose It!
11-30-2009, 01:55 PM
For me what worked and worked for MANY MANY clients back in the day was AM cardio with EC and BCAAs
The EC helped with the fat loss and the BCAAs helped preserve the muscle. Very simple but very effective IMO
Sleep Supplement 3Z BCAA: Red Raspberry and Lemon flavors
HGH/sleep enhancer: HGHpro
Test Booster: TestoPRO and STOKED!
Preworkout: MANIAC Fruit Punch and Pink Lemonade
11-30-2009, 07:30 PM
I love it. Not a single fruit! Carbs aren't the enemy, calories are. 4 Fruit servings doesn't need to run you more than 300 cals. Cut out a protein shake and put the fruit in.
12-04-2009, 01:26 AM
check out if you might be intolerant to some foods like breads, nuts dairy..that will definately have an impact on your weight. When I first started I dieted and had trouble after 3 weeks until I got blood work done and I was lactose and gluten intolerant which your body acts like a mental retard trying to break down math. Your body will store what it can't digest as fat and other will breakdown to who knows what and you will have gas like no tommorow. I cut out all protein shakes and witched to soy milk (I know, I know, not a favorite for bodybuilders but it has worked for me), and cut out breads. I also stopped using splenda and switched to stevia..all this made a HUGE difference. Your body is science, treat it like a project and find out what is holding you back.
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