[Reese]

Is There Such Thing? My Caloric Intake Is 1750-2000 Per Day Which Is Not Much Less Than I Was Consuming Daily(the Excess Before Was Beer). If Anything I Eat Out Less. My Cardio Is Good Fasted 1:30-2:00hrs In The Am With Levi, Dcp, Bcaa's Hr At 60-70% The Whole Time.

I Eat Immediately After Cardio, Sometimes In The Lockerroom, Multigrain English Muffin With Reduced Peanut Butter. I Eat 4-6 Times Per Day And Limit Sugar/carbs After 3.

Three Weeks And The Scale Has Yet To Move, Belt Is Still On The Same Click.

I Need Some Help. Advice. Encouragement. Professional Opinion.

[zbtboy]

Any specific reason why you are doing 90-120 minutes of cardio? Are you training for something? If not, I would cut back and do 20-30 minutes of Interval training.

[Neil5585]

I'll second getting rid of that extremely extremely long fasted cardio. You're probably jacking cortisol up through the roof with that, which certainly isn't going to help your waist get smaller.

HIIT is cool, and so is 20-30 minute regular cardio sessions.

What does your weight training look like?

Your diet doesn't sound too hot if breakfast is an English muffin with peanut butter. Post your overall diet so we can see. Calories matter but the overall makeup of the diet matters more.

[Reese]

English muffin w/ peanut butter
2-3 oranges or bananas daily
2 turkey breast wrap- 3 slices turkey one chees
2 Lean turkey sausages( or chicken breast) dinner with steamed broccolli and cauliflower, little lite butter and light parmesan

Sometimes I substitute the turkey wraps for subway wraps if I have too, the low fat kind, 300-400calories

Weights are in the evening 3-4 times a week, 12-15 reps on all, doing 3-4 excersizes per muscle area. Workout days, eating a Detour bar 350 cal directly after workout

As far as training for something, i will eventually do a Sprint triathlon or two and a few distance runs. But the main reason for the long cardio is to burn fat. The Leviathan and Bcaa's keep me from cortisol/catabloic state( at least i think).

English muffin with PB, i eat this for early morning carbs/energy and good fats in peanut butter. And my brother eats it for breakfast, and he is 5-7% body fat when he wants to, just like you probably.

[Reese]

Any suggestions would help if not total transformation.

If diet seems okay then tell me that I will be fat forever.

[zbtboy]

HIIT will help you burn fat and will be more effective in doing so. Its hard to tell exactly how much protein you're getting but I would suggest increasing it.

[Distilled Water]

Yea 2 hours fasted in the morning is crazy IMO. Most guys in their last week of contest prep will only do 2hours tops for the day.

I suggest trying 30-45min in the morning and maybe 15-20 min post workout of HIIT cardio. Should do the trick

[PumpDogg]

HIIT is great for fat loss.. I have been doing it for years when i want to drop bodyfat fast.. Also you may be putting yourself in too a large calorie deficit.. that alone will kill fat loss as well as all of that fasted cardio.. You must remember you are not a geared up Pro, who can do cardio twice a day, maintain muslce and get shredded.. It just doesnt work that way for most natural trainers who are not using a pharmacy.. Of course you can loose weight by doing lots of cardio, but most will be water loss and muscle..
You must have balance when your goal is fat loss.. As much as any of us would like to lean out in 30 days and look great, the reality for most ( not all) is that it is going to take months to reach our goal.. And no amount of supplements will do the trick either.. They are only an aid..

The amino's will help with cortisol levels yes.. but it is a gradual thing and an accumalitve thing as well... The longer you keep your cortisol down, and keep your body from being in a starvation mode you will drop weight.. Depending on how insulin sensitive you are will also play a role

Your macro break down will also play a major role.. A person could consume 2000 cal. of snickers and wonder why they are not losing weight.. Its not all about the calories.. It is true that if you burn more than you consume you will lose weight, but this only goes so far..

Give us the break down of what you are consuming..
I would also suggest that you dont consume anymore than 1 gram of protein for each lean pound of bodymass for now.. Meaning you dont count your fat weight in this equation.. that will be plenty IMO while you are dieting.. Afterall you are probably not going to gain too much muscle while dieting.. Yes it can be done, but your goal is fat loss at the moment not bulking.. they are too different goals and calorie needs are different for each..

Anyone of us could type a book about what to do or not to do, but lets find out what you are eating..ie..

Protein 200 grams
fat 50 grams
carbs 75 grams etc etc

Later on you can up your protein intake to 1.5 or even 2 grams per lb of lean bodymass..

Only do 30-40 minutes of HIIT.. that will be better than your 2hours gig now..

What are your stats..
Age
height
weight
years training etc..

[Reese]

Originally Posted by PumpDogg

HIIT is great for fat loss.. I have been doing it for years when i want to drop bodyfat fast.. Also you may be putting yourself in too a large calorie deficit.. that alone will kill fat loss as well as all of that fasted cardio.. You must remember you are not a geared up Pro, who can do cardio twice a day, maintain muslce and get shredded.. It just doesnt work that way for most natural trainers who are not using a pharmacy.. Of course you can loose weight by doing lots of cardio, but most will be water loss and muscle..
You must have balance when your goal is fat loss.. As much as any of us would like to lean out in 30 days and look great, the reality for most ( not all) is that it is going to take months to reach our goal.. And no amount of supplements will do the trick either.. They are only an aid..

The amino's will help with cortisol levels yes.. but it is a gradual thing and an accumalitve thing as well... The longer you keep your cortisol down, and keep your body from being in a starvation mode you will drop weight.. Depending on how insulin sensitive you are will also play a role

Your macro break down will also play a major role.. A person could consume 2000 cal. of snickers and wonder why they are not losing weight.. Its not all about the calories.. It is true that if you burn more than you consume you will lose weight, but this only goes so far..

Give us the break down of what you are consuming..
I would also suggest that you dont consume anymore than 1 gram of protein for each lean pound of bodymass for now.. Meaning you dont count your fat weight in this equation.. that will be plenty IMO while you are dieting.. Afterall you are probably not going to gain too much muscle while dieting.. Yes it can be done, but your goal is fat loss at the moment not bulking.. they are too different goals and calorie needs are different for each..

Anyone of us could type a book about what to do or not to do, but lets find out what you are eating..ie..

Protein 200 grams
fat 50 grams
carbs 75 grams etc etc

Later on you can up your protein intake to 1.5 or even 2 grams per lb of lean bodymass..

Only do 30-40 minutes of HIIT.. that will be better than your 2hours gig now..

What are your stats..
Age
height
weight
years training etc..

Stats is......
26
5'11
215
2-3 years w/ weights w/ college soccer

Will get the breakdown tonight on intake. I have it on fit day and will average out 3-4 days. Been off weights for 12 months, but cardio has been some what consistent. 3-4 times week 1:30 sessions.

Thanks for the info.

[Reese]

Food Intake Break Down Averages

Fat- 554
Protein- 592
Carbs-555

This are rough averages from FItday.com

Please critique, i did not know it was kind of balanced in 1/3's, is this good or bad?

[Distilled Water]

Originally Posted by Reese

Food Intake Break Down Averages

Fat- 554
Protein- 592
Carbs-555

This are rough averages from FItday.com

Please critique, i did not know it was kind of balanced in 1/3's, is this good or bad?

Those are number of calories i take it?

IMO that will make cutting kind of hard, and a little low on the protein. Try and get atleast 1gr/1lb of body weight. Some suggest a 40/40/20 split of protein/carb/fat.

I think AD(anabolic diet) or a TKD (targeted ketogenic diet) is great for cutting.

Search thru some weight-loss threads about diet. and read, read,read, read, read, and then read some more.

[EasyEJL]

how long have calories been this low? You definitely see a stopping point of losses. I hit a stretch of 2 weeks at 1200-1400 cal a day, with 1.5-2 hours of cardio a day on top of 3 days a week strength workout, and had no change on the scale. it sucked.

[PumpDogg]

ok, thats
61.5 grams of FAT
148 grams of PROTEIN
139 grams of CARBS

I dont think you will lose much fat weight at all if any with this macro breakdown

Do you have any idea how much bodyfat you carry, by either calipers or hydrostat weighing??
You should also be lifting.. Im at work, will check back on this again later. Out of time to post anymore

[Reese]

Originally Posted by EasyEJL

how long have calories been this low? You definitely see a stopping point of losses. I hit a stretch of 2 weeks at 1200-1400 cal a day, with 1.5-2 hours of cardio a day on top of 3 days a week strength workout, and had no change on the scale. it sucked.

Cals have been this low for a while. 3-4 weeks. I was drinking like crazy over the holidays and was on vacation until the 15th of jan, so ever since then. I was probably drinking 15-2000 cals a day. Your 1.5-2hrs w/ 3 days sounds just like what I am trying to do.

I saw losses the first few days and then it came right back.

How did you get out of that rut.

[Reese]

Originally Posted by PumpDogg

ok, thats
61.5 grams of FAT
148 grams of PROTEIN
139 grams of CARBS

I dont think you will lose much fat weight at all if any with this macro breakdown

Do you have any idea how much bodyfat you carry, by either calipers or hydrostat weighing??
You should also be lifting.. Im at work, will check back on this again later. Out of time to post anymore

I will get calipers tomorrow. I do lift 3 times a week, 12-15 reps, and 3-4 excersizes per muscle group. The lifting is also new to what I have been doing the past 6 months. Prior to i was doing cardio, 3-4 times a week.

More protein, less carbs is that what you suggest?

[EasyEJL]

Mine was a little different, I had been in weight loss mode for 6 months at that point. I started raising my calories, and going for heavier and harder weight training, and less cardio. Really tho 3-4 weeks is not long enough to have that effect. That is too much cardio though I think, I now never do more then 45 min at any time. I'd clip a little more carbs, and be very careful of your carb sources. A bowl of oats or an apple is a very different source of 25g of carbs than a can of coke.