getting swayed in all different directions!! help needed!

[jjagg0125]

alright guys I'm in a frustrating kind of lost spot.... I'm 27 yrs old 6ft 203lbs and around 15% body fat. i am starting to try and cut but am honestly being persuaded all over the place on what i actually need in terms of macros and am getting sick of it haha. i am on my feet quite a bit for work as I'm a pipefitter. i have always ate relatively low carb as i gain stomach fat when i eat them . Ive started eating about 2100 calories and 150g carbs. i keep protein 200-220 generally.
honestly any advice and tips would be very much appreciated as i am lost at what to do and when now haha

my stack looks like this

top secret fish oil/cla
beverly fit tabs multi
vitamin D3
iso100 dymatize protein
elite xt dymatize protein
modern creatine
metrx glutamine
finaflex bcaa's

thanks
justin

 

[Driven2lift]

Macro split <<<<<< total calories

If you are losing weight at 2100 keep it there, only drop it when you stall

 

[jjagg0125]

ok that sounds good. how long should i wait till i drop calories even more? does 150g carbs seem to low? i already feel as if I'm losing muscle but I'm sure its all in my head.

 

[Driven2lift]

ok that sounds good. how long should i wait till i drop calories even more? does 150g carbs seem to low? i already feel as if I'm losing muscle but I'm sure its all in my head.

How fast are you losing weight with this current set up?

 

[jjagg0125]

probably about .5-.75 lb's a week i would say. I've been eating the same for about 4 weeks and have dropped from 206 to 203ish

 

[Driven2lift]

probably about .5-.75 lb's a week i would say. I've been eating the same for about 4 weeks and have dropped from 206 to 203ish

You could drop to 2k probably

 

[jjagg0125]

wow ok thanks thats good to hear man i was worried i was to low already and was scared i would end up losing some muscle. do you think it would be worth the money for me to get a fat burner at this point?

 

[Driven2lift]

At 203 lbs and slowing weight loss yeah you could give one a go

Norcodrene is great

 

[jjagg0125]

Cool thanks I appreciate the help!

 

[jjagg0125]

So should I be worried about carbs at all? Or should I not worry about carbs as long as I meet my 1g/lb of protein and my calories I want to hit?

 

[mountainman33]

So should I be worried about carbs at all? Or should I not worry about carbs as long as I meet my 1g/lb of protein and my calories I want to hit?

I carb cycle, so getting/staying lean is pretty easy. Keeping protein fairly high everyday though certainly is a good idea, even on non lifting days.

 

[jjagg0125]

I carb cycle, so getting/staying lean is pretty easy. Keeping protein fairly high everyday though certainly is a good idea, even on non lifting days.

So what you figure out a weekly total and stagger high carb and low carb days? What's your carb cycle routine look like if you don't mind me asking?

 

[mountainman33]

So what you figure out a weekly total and stagger high carb and low carb days? What's your carb cycle routine look like if you don't mind me asking?

Higher carbs on lifting days, lower carbs on non lifting days. Simple but effective.

 

[jjagg0125]

Higher carbs on lifting days, lower carbs on non lifting days. Simple but effective.

So no "magic" number you try to hit?

Today was back day and here is where I'm at so far. Will probably throw a shake in before bed yet. I generally do a little higher carbs on lifting days as well compared to non lifting days.

 

[mountainman33]

So no "magic" number you try to hit?

Today was back day and here is where I'm at so far. Will probably throw a shake in before bed yet. I generally do a little higher carbs on lifting days as well compared to non lifting days.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=116876"/>

No, no number. I average between 2,500 and 3,000 calories a day on lifting days. But I also use metabolic conditioning as part of my works. I was huffing and puffing after each set yesterday.

 

[jjagg0125]

No, no number. I average between 2,500 and 3,000 calories a day on lifting days. But I also use metabolic conditioning as part of my works. I was huffing and puffing after each set yesterday.

Ah right on yea I am planning on doing more supersets and smaller rest intervals depending on where I'm at in mid April I'm thinking. I did stoppanis shortcut to shred last year and it definitely helped cut down a lot.

 

[dixonk]

What does your diet look like? I am seeing 1g of trans fat in there and your sugar is pushing it beyond where I would normally want it. I have been baking and eating protein packed cake today and my sugars are only around 27g.

 

[EMPIREMIND]

i would raise the protein to 1.25 to 1.5 per lb, cut sugar out completely and stack your carbs only on your training days centered around your workouts, on those days keep the fats lower. On off days stick to only veggies, salads and tons of protein, fill rest of cals with fats. Another step would be tp remove processed foods all together. You would be suprised what that could do for you. keep your cals where they are, maybe drop to 2000 like driven said. Around 1lb a week loss should be the aim. Also you could add in more cardio, and add in more frequent meals with smaller portions. Not sure what your training is, but if you do cardio for 45mins a day, i would split to 20 mins am and pm for example.
Ive found frequency is very effective with metabolim. It keeps the fire burning constantly.

 

[jjagg0125]

What does your diet look like? I am seeing 1g of trans fat in there and your sugar is pushing it beyond where I would normally want it. I have been baking and eating protein packed cake today and my sugars are only around 27g.

This was a high sugar day for me and part of it was from blueberries and a banana I'm guessing. The struggle is really when it comes to sugars haha

 

[jjagg0125]

i would raise the protein to 1.25 to 1.5 per lb, cut sugar out completely and stack your carbs only on your training days centered around your workouts, on those days keep the fats lower. On off days stick to only veggies, salads and tons of protein, fill rest of cals with fats. Another step would be tp remove processed foods all together. You would be suprised what that could do for you. keep your cals where they are, maybe drop to 2000 like driven said. Around 1lb a week loss should be the aim. Also you could add in more cardio, and add in more frequent meals with smaller portions. Not sure what your training is, but if you do cardio for 45mins a day, i would split to 20 mins am and pm for example. Ive found frequency is very effective with metabolim. It keeps the fire burning constantly.

I currently do not do any cardio I honestly just rely on lifting heavy and keep my breaks relatively short in between sets. That's awesome advice with the carbs around my workout and stay away from them on non workout days. I rarely eat any processed foods and eat pretty healthy in general. Quinoa chicken tuna steak spinach eggs some fruit that type of thing. I try to stay away from pastas but sometimes it's hard. I currently train
mon chest and tris
Tues back and bis
Wed off
Thursday legs
Fri shoulders
Sat arms

 

[EMPIREMIND]

I currently do not do any cardio I honestly just rely on lifting heavy and keep my breaks relatively short in between sets. That's awesome advice with the carbs around my workout and stay away from them on non workout days. I rarely eat any processed foods and eat pretty healthy in general. Quinoa chicken tuna steak spinach eggs some fruit that type of thing. I try to stay away from pastas but sometimes it's hard. I currently train
mon chest and tris
Tues back and bis
Wed off
Thursday legs
Fri shoulders
Sat arms

Sounds like your doing all the right things bro. Dont alter it. Just make small adjustments like the carbs and the frequency of meals and give it time to work. Then see what happens and either keep doing it or ride it out. The key to cutting is to keep the cals as high as possible while still losing, so when you stall you have room to reduce without starving youself.

Also if you add in 20 mins cardio about six to eights hours from your weights you would see great benefit bro. 20 min jog in the Am on a fasted stomach would step ur game up brother!

 

[jjagg0125]

Man I have been trying to get myself to do some fasted cardio but it's hard because I already get up at 545am haha. Another issue I have is drinking. I drink usually 1-2 nights a week. I don't get wasted or anything but have a few drinks. Telling my buddies I can no longer do that has been tough but I think it's something that needs to happen if I want to cut.

 

[EMPIREMIND]

Man I have been trying to get myself to do some fasted cardio but it's hard because I already get up at 545am haha. Another issue I have is drinking. I drink usually 1-2 nights a week. I don't get wasted or anything but have a few drinks. Telling my buddies I can no longer do that has been tough but I think it's something that needs to happen if I want to cut.

Well maybe u can do like vodka and clubsodas with fresh lime juice like two or three limes lol

 

[EMPIREMIND]

Man I have been trying to get myself to do some fasted cardio but it's hard because I already get up at 545am haha. Another issue I have is drinking. I drink usually 1-2 nights a week. I don't get wasted or anything but have a few drinks. Telling my buddies I can no longer do that has been tough but I think it's something that needs to happen if I want to cut.

That really early. Im personally doing hiit cardio like five times a week, and i do midday cardio walking up and down a flight of stairs at my job. Its twenty mins that i knock out so when i lift at night i dont have to woery about it. In a few weeks im going to run around the block for twnty mins and run straight into the shower before work... You gotta get it in however u can!!! Lol

 

[jjagg0125]

That really early. Im personally doing hiit cardio like five times a week, and i do midday cardio walking up and down a flight of stairs at my job. Its twenty mins that i knock out so when i lift at night i dont have to woery about it. In a few weeks im going to run around the block for twnty mins and run straight into the shower before work... You gotta get it in however u can!!! Lol

Haha very nice and it's funny you say vodka and clubs soda with lemon that's the exact drink I've been making if I do drink haha. I'm a pipefitter/welder so I'm on my feet all day long which helps out for burning calories

 

[EMPIREMIND]

Haha very nice and it's funny you say vodka and clubs soda with lemon that's the exact drink I've been making if I do drink haha. I'm a pipefitter/welder so I'm on my feet all day long which helps out for burning calories

Yea thats def a factor to take into consideration. Thats the same reason why you dont want to drastically cut calories, since your always active you daily expendature is much higher than someone sedentary

 

[jjagg0125]

Yea thats def a factor to take into consideration. Thats the same reason why you dont want to drastically cut calories, since your always active you daily expendature is much higher than someone sedentary

yea that's honestly been the hardest part for me because I feel like 2000 calories is so low I get scared to eat that little in fear of loosing muscle haha.

 

[jjagg0125]

I'm not sure if this has to do with cutting or not but the last couple days I've been super lethargic, tired, and have had limited motivation. My carbs have been anywhere from 120-150 a day and have been at 2100 calories. I got light headed doing leg day today which freaked me the f*ck out. I also feel as if I'm not as sharp mentally as I usually am.. Am I just being stupid and it's all in my head or what!? Haha

 

[dixonk]

How's your sleep?

 

[jjagg0125]

Pretty good 7 hrs or so a night

 

[EMPIREMIND]

I'm not sure if this has to do with cutting or not but the last couple days I've been super lethargic, tired, and have had limited motivation. My carbs have been anywhere from 120-150 a day and have been at 2100 calories. I got light headed doing leg day today which freaked me the f*ck out. I also feel as if I'm not as sharp mentally as I usually am.. Am I just being stupid and it's all in my head or what!? Haha

Your body may need more rest bro.

 

[jjagg0125]

I would say I'm more towards 7.5hrs a night. Man with waking up at 545 it would be hard to get more than that.

 

[dixonk]

I agree. Maybe getting some more rest would be good for you. You have a manual job so that would sap a bit more energy out of you as well.

 

[EMPIREMIND]

I would say I'm more towards 7.5hrs a night. Man with waking up at 545 it would be hard to get more than that.

I hear u, but what your describing sounds like not enough rest and recovery. Maybe you need an extra day off.

 

[jjagg0125]

Maybe I will try taking my sleep stuff on a regular to promote deeper sleep and start paying attention to my rest more

 

[EMPIREMIND]

When all is said and done one off day will nit hinder your success. Just maintain your diet and your strait. If you take a day off then the next day attack it with great energy, you know you need more rest. Good luck brother

 

[jjagg0125]

Thanks man I had dinner last night and threw in 3 pieces Ezekiel bread still staying within my cals. I also made sure I went to bed a little earlier and i already feel better today compared to the last couple days... Other than my legs being sore as hell haha

 

[dixonk]

Legs being sore is a good feeling for me. I am reminded I really gave it my all. Lethargic means I need more recovery and rest. (Or I just killed a cheat meal and I'm in a food coma haha)

 

[jjagg0125]

Haha right I know what you mean I'm the same way

 

[EMPIREMIND]

As u guys said, soreness is one thing, but if you got that drained, bout to crash feeling its def a rest thing. WHen i get like that i take a nap early on, wake up and do some cardio, then head back to sleep.

 

[jjagg0125]

Yea I honestly probably should have just sucked up my pride and took a extra rest day. Rather than nearly passing out haha. Oh well I will know next time