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10 weeks out..Need advice on prep

kjames

New member
Brand new member and love this site so far and looking for some help from experienced members in this area. I am doing a photo shoot Oct 21st 2017 and want to be around 10% body fat. I am also looking to do a true novice 1st men physique show in November or December. I have been training hard since Feb of this year and have been cutting for about a month now.

Stats:
40 yr old
Pre-cut weight 179
Current weight 170
5'9"

Training
5 days a week weight training (Progressive overload 8-12 rep range)
Session 1-1.5 hours each
Chest 3 exercises for 10 working sets
Back 4 exercises for 12 sets
Legs/abs two heavy compounds on quads, 2 isolations for hams, 2 exercises on calves
Shoulders 2 front delt exer, 2 side, 2 rear ( each exercise 3 sets of 10-12)
Arms/abs 3 exercise for tri, 3 for bicep ( each exercise 3 sets of 10-12)

Cardio
3 days HIIT for 20 min post workout
Elyptical

Not sure of my body fat %
Caliper test shows 16% if I measure chest, abdomen by belly button, thigh
Caliper test shows 11% if measure chest, abdomen 2" above hip, thigh
Looking at photos....I think I am so where in between?? What do you think?

Eating:
Off season 3000cals
Now: Started out with slow cuts of 100-200 cals and no really changes
Had to go to 2000 cals to get the scale moving
I really dont want to do tons of cardio to preserve muscle

205g protein
225g carbs
31g fat

Typical day:
Breakfast
3 whole eggs
5 egg whites
1 cup spinach
80g old fashion oatmeal
1/2 blueberris
stevia
2 tbsp salsa
quality multi
Omega 3

Snack or postwork out (Depends on if its a training day)
35g whey protein
1 med banana
5g creatine

Lunch
7oz chicken breast
1 cup jasmine white rice
1 cup brocolli

Snack
230g 1% cottage cheese
1 cup blueberry/strawberry mix

Dinner
7oz chicken breast
1 cup jasmine white rice
1 cup brocolli
Omega 3

I am stimulant sensitive as well..so no caffine, yohimbine, etc. (causes heart palpitations)

First photos 1 month ago 179
Second set is now 170 pnd

Please offer critique, advice, suggestions on cutting supps, etcInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
Without seeing pics, I can't advise more thoroughly. But you are training too long and adding in too much cardio. Diet wise, drop your carbs and increase your healthy fats. Your fats are much too low for proper hormonal support.
 
I would probably slowly drop carbs to half of what you are consuming and take in 3xs the amount of fats and protein seems to work well at 1 gram per lb for me when cutting..... Also if your dinner is late at night cut the rice out completely and throw some more broccoli in... this is just my 2 cents....
 
Solid first post, welcome to the forum. Very detailed intro - it looks like you've done your homework.

The good news is that you're making good progress and you still have a lot of room to work with in your calorie intake. I would agree with the suggestions above that lowering carb intake will help. I would begin by cutting out the rice in your last meal as suggested above. See how that treats you for 1-2 weeks and then consider cutting your other carb servings in half (40g oats instead of 80g, 1/2 cup of rice instead of 1 cup).

I would also agree that your fats seem a little low, so I would consider adding in 10g of fats somewhere - possibly add in some almonds in your afternoon snack after lunch. I know fats are essential, but I find that keeping my fats lower is very helpful for getting lean as a short term strategy.

As far as cardio, HIIT is great, but at some point to increase calorie expenditure you'll most likely need to add in some steady state cardio. I wouldn't fear muscle loss too much, you're training heavy and your protein intake is sufficient. I would begin by adding in 2-3 20 minute sessions per week to help ramp up fat loss. Start there and check back in with in a few weeks. I think if you're in tune with your body and working hard you'll end 10 weeks with a photoshoot ready physique.
 
john.patterson said:
Solid first post, welcome to the forum. Very detailed intro - it looks like you've done your homework.

The good news is that you're making good progress and you still have a lot of room to work with in your calorie intake. I would agree with the suggestions above that lowering carb intake will help. I would begin by cutting out the rice in your last meal as suggested above. See how that treats you for 1-2 weeks and then consider cutting your other carb servings in half (40g oats instead of 80g, 1/2 cup of rice instead of 1 cup).

I would also agree that your fats seem a little low, so I would consider adding in 10g of fats somewhere - possibly add in some almonds in your afternoon snack after lunch. I know fats are essential, but I find that keeping my fats lower is very helpful for getting lean as a short term strategy.

As far as cardio, HIIT is great, but at some point to increase calorie expenditure you'll most likely need to add in some steady state cardio. I wouldn't fear muscle loss too much, you're training heavy and your protein intake is sufficient. I would begin by adding in 2-3 20 minute sessions per week to help ramp up fat loss. Start there and check back in with in a few weeks. I think if you're in tune with your body and working hard you'll end 10 weeks with a photoshoot ready physique.
Click to expand...
True I have made quite some serious changes in fat loss a months time just from taking most of the carbs out of my diet...
 
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I will start this immediately and check back in 2 weeks. I prefer rice because its so quick, requires no seasoning, and easy to measure. Do you prefer the brown over white or do you choose a diff. carb like sweet potato?

I will cut out my carbs on the last meal and add another portion of green veggies.
I will add 2-3 sessions of steady state as well.

If you were me....what would your weekly cardio routine look like and what do you prefer to do/use?

Thanks
 
I prefer sweet potatoes...I will just cook up about 4 or 5 medium sized potatoes and keep them wrapped in the fridge.. brown rice makes me bloat bad but keeps me full feeling for sure just uncomfortable In the gym and makes my belly look swole...
 
kjames said:
I will start this immediately and check back in 2 weeks. I prefer rice because its so quick, requires no seasoning, and easy to measure. Do you prefer the brown over white or do you choose a diff. carb like sweet potato?

I will cut out my carbs on the last meal and add another portion of green veggies.
I will add 2-3 sessions of steady state as well.

If you were me....what would your weekly cardio routine look like and what do you prefer to do/use?

Thanks
Click to expand...

Carb sources don't make too much of a difference for me. I would probably drop rice the last 1-2 weeks before your photoshoot though if you feel like it makes you bloated. I always have an easier time digesting potatoes and they don't make me as bloated, but if you prefer rice then I would stick with that. I've found that white rice makes me less bloated too, brown rice is a very slow digesting carb.

Have you considered adding in a GDA supplement to help with bloating and digestion? I think utilizing a GDA like Slinmax for larger carb meals and refeeds would be a great addition. Slinmax can help your body utilize carbs better, which can improve digestion and help with pumps and fullness. GDA products are a life saver for me while dieting.

For cardio, I would keep doing what you're doing and consider adding in some steady state sessions. Begin by adding in 2-3 sessions of 20 minutes each week, and choose something challenging that will make you sweat. I prefer the stairmaster. From there you can increase to 30 minute sessions, and then possibly add in a few extra sessions per week as needed as you approach the end of your diet.
 
Ok

Update
Weight down from 170 to 167.2
Measurements are down and going through a recomp I believe
I will post pictures later today

When down to 1750 cals to get to this point but have been lingering at 167 for over a week???
Meals
2 whole eggs
5 egg whites
40gr oatmeal
1/2 cup blueberries
1 cup spinach
2 tbs salsa
Truvia

Snack
1 cup 230g 1% cottage cheese
1 cup blueberry/strawberry mix

Lunch
6oz chicken breast
1/2 cup white rice
1 cup green veggies

Snack/post-work out
35g whey
5g creatine

Dinner
6 oz chicken or deer steak
2 cups green veggies

Workouts
Mon- chest, abs, LISS 30 Stairmaster
Tues- Back, calves HITT 20 min
Wed- Legs, abs
Thur- Shldr, LISS 30 Elyp
Fri- Arms LISS 30 Stairmaster
Sat- Off
Sun- Chest, Abs LISS 30

Using Supps,
Quadra Lean (Stim sensitive)
Multi
Creatine
Whey
EFA
Vit D

Help me out..
Photo shoot and possible show NOV 3

Considering this stack??? Good or bad idea
DAA+Erase Pro+Xtend BCAA intra-workout+Inhibit E

I feel pretty beat up lately with lower carbs
 
kjames said:
Considering this stack??? Good or bad idea
DAA+Erase Pro+Xtend BCAA intra-workout+Inhibit E

I feel pretty beat up lately with lower carbs
Click to expand...

Sounds like you're doing well with your diet and training. Lower carbs will definitely make you feel sluggish and have less energy. I think Erase Pro and Xtend are good options. Using Erase Pro and Inhibit E would be overkill, and DAA really won't add much benefit (if any at all). I would also consider adding in a high carb/refeed day to your weekly schedule to help with the monotony and give your body some extra fuel. You could consider adding a GDA product like Slinmax in to use for your refeed/high carb days as well
 
wow.. you are about the same age and height as me and am 45 pounds heavier. I've been struggling with weight loss for years. your diet looks doable and am gonnu try and replicate the same.
 
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John,
I'm down to 166.2 today but feeling kind of flat and soft. I have some Reduce XT coming along with some intra-workout xtend BCAA
I am at 1750 cals a day and doing 3 30 min sessions of cardio a week with 1-2 days of HIIT along with no less than 5-6 hours of heavy lifting.
Do you think I'm on track for 10% BF by 2nd week Nov? Any suggestions of very low libido?
 
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