Supplement Recommendations?

zincalloy

zincalloy

New member
Hi all,

I'm 5'10 167 lbs, down from 220.
I work out 3-5 days a week (~hour a day lifting weights). Some calisthenics daily. And recently incorporating sprint sessions 1-2 times a week.
I do a 16-24 hour fast daily. Eat less than 1500 calories, all eggs/meat/cheese. I do not eat any carbs or take any supplements/vitamins/etc atm and have not for 6 months.
My goal has been get LEAN. I'm trying to get definition. I have decent size shoulders/back/chest/arms, but want to get leaner.
I'm kind of plateaued here at 167, where I'm lean and have muscle but my goal is trying to get a damn sixpack. I'm wondering are there any supplements I can take that can help me lose this last bit of fat to shred to show my abs? I was looking at True Shred but all I see are a bunch of incomplete logs. Can anyone recommend me some solid supplements? I've done PHs before, and a ton of stims, but none of them were drastic enough that I felt I needed. I'm thinking now's a good point to incorporate some supplements so please let me know your thoughts. Thanks.
 
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I would recommend starting with forskolin. Start with about 50mg to assess your tolerance then work your way up. I prefer 100mg/day of 95% Forskolin. There are natural anabolics that contain forskolin, like AlphaMax. You could always look into that.

Side note, are you sure you are only eating 1500 and staying at that weight?

Have you tried increasing cardio or changing to a different type of cardio?
 
zincalloy said:
Hi all,

I'm 5'10 167 lbs, down from 220.
I work out 3-5 days a week (~hour a day lifting weights). Some calisthenics daily. And recently incorporating sprint sessions 1-2 times a week.
I do a 16-24 hour fast daily. Eat less than 1500 calories, all eggs/meat/cheese. I do not eat any carbs or take any supplements/vitamins/etc atm and have not for 6 months.
My goal has been get LEAN. I'm trying to get definition. I have decent size shoulders/back/chest/arms, but want to get leaner.
I'm kind of plateaued here at 167, where I'm lean and have muscle but my goal is trying to get a damn sixpack. I'm wondering are there any supplements I can take that can help me lose this last bit of fat to shred to show my abs? I was looking at True Shred but all I see are a bunch of incomplete logs. Can anyone recommend me some solid supplements? I've done PHs before, and a ton of stims, but none of them were drastic enough that I felt I needed. I'm thinking now's a good point to incorporate some supplements so please let me know your thoughts. Thanks.
Click to expand...

That's not enough food man
 
zincalloy said:
Hi all,

I'm 5'10 167 lbs, down from 220.
I work out 3-5 days a week (~hour a day lifting weights). Some calisthenics daily. And recently incorporating sprint sessions 1-2 times a week.
I do a 16-24 hour fast daily. Eat less than 1500 calories, all eggs/meat/cheese. I do not eat any carbs or take any supplements/vitamins/etc atm and have not for 6 months.
My goal has been get LEAN. I'm trying to get definition. I have decent size shoulders/back/chest/arms, but want to get leaner.
I'm kind of plateaued here at 167, where I'm lean and have muscle but my goal is trying to get a damn sixpack. I'm wondering are there any supplements I can take that can help me lose this last bit of fat to shred to show my abs? I was looking at True Shred but all I see are a bunch of incomplete logs. Can anyone recommend me some solid supplements? I've done PHs before, and a ton of stims, but none of them were drastic enough that I felt I needed. I'm thinking now's a good point to incorporate some supplements so please let me know your thoughts. Thanks.
Click to expand...

I've tried going keto once and I didn't like the flat feeling, it felt like I had and lost a lot of muscle fullness. It may work for you, but I found carb cycling to be better for maintaining definition as you get leaner.
 
True Shred is definitely a product that will get that last bit of fat off. Take a look at Rockets log on True Shred in the supplement logs section. You could also look into Muscle Sculptor by Vital Alchemy.
 
LeanEngineer said:
True Shred is definitely a product that will get that last bit of fat off. Take a look at Rockets log on True Shred in the supplement logs section. You could also look into Muscle Sculptor by Vital Alchemy.
Click to expand...
Thanks! This is what I was hoping to hear. I couldn't find any complete logs.

As for my diet/cardio. I'm sticking to my diet but I definitely need more cardio.
 
R1balla said:
I would recommend starting with forskolin. Start with about 50mg to assess your tolerance then work your way up. I prefer 100mg/day of 95% Forskolin. There are natural anabolics that contain forskolin, like AlphaMax. You could always look into that.

Side note, are you sure you are only eating 1500 and staying at that weight?

Have you tried increasing cardio or changing to a different type of cardio?
Click to expand...
Just saw this. Yeah twice a week I fast 24 hrs so zero calories. The days I eat it's usually under 1500 but some days I go a little higher to 1700. But I always work out in a fasted state and I do sprints for cardio for HIIT.
 
zincalloy said:
Hi all,

I'm 5'10 167 lbs, down from 220.
I work out 3-5 days a week (~hour a day lifting weights). Some calisthenics daily. And recently incorporating sprint sessions 1-2 times a week.
I do a 16-24 hour fast daily. Eat less than 1500 calories, all eggs/meat/cheese. I do not eat any carbs or take any supplements/vitamins/etc atm and have not for 6 months.
My goal has been get LEAN. I'm trying to get definition. I have decent size shoulders/back/chest/arms, but want to get leaner.
I'm kind of plateaued here at 167, where I'm lean and have muscle but my goal is trying to get a damn sixpack. I'm wondering are there any supplements I can take that can help me lose this last bit of fat to shred to show my abs? I was looking at True Shred but all I see are a bunch of incomplete logs. Can anyone recommend me some solid supplements? I've done PHs before, and a ton of stims, but none of them were drastic enough that I felt I needed. I'm thinking now's a good point to incorporate some supplements so please let me know your thoughts. Thanks.
Click to expand...

SNS Yohimbine 2.5 or Alpha Yohimbine would be the way to go. You could pair it with higenamine as well (be careful of the stim level though) or TTA-500 (for a non stim option). These will absolutely cover you for targeting stubborn fat (a speciality of y hcl/ alpha y).

For a non stim, SNS has lean edge that is a good non stim burner that covers quite a few angles and also makes for an excellent stacker.
 
zincalloy said:
Just saw this. Yeah twice a week I fast 24 hrs so zero calories. The days I eat it's usually under 1500 but some days I go a little higher to 1700. But I always work out in a fasted state and I do sprints for cardio for HIIT.
Click to expand...

If that’s really all the calories you eat daily that’s about 7,500 cals a week. You should be dropping weight very easily. I would look into the cause why you stopped losing weight. Maybe it’s time to up your calories ?
 
BloodManor said:
If that’s really all the calories you eat daily that’s about 7,500 cals a week. You should be dropping weight very easily. I would look into the cause why you stopped losing weight. Maybe it’s time to up your calories ?
Click to expand...
I think it's lack of sleep tbh. When I get a good 8+ of sleep I typically drop 1-2lbs on the scale.
 
zincalloy said:
Hi all,

I'm 5'10 167 lbs, down from 220.
I work out 3-5 days a week (~hour a day lifting weights). Some calisthenics daily. And recently incorporating sprint sessions 1-2 times a week.
I do a 16-24 hour fast daily. Eat less than 1500 calories, all eggs/meat/cheese. I do not eat any carbs or take any supplements/vitamins/etc atm and have not for 6 months.
My goal has been get LEAN. I'm trying to get definition. I have decent size shoulders/back/chest/arms, but want to get leaner.
I'm kind of plateaued here at 167, where I'm lean and have muscle but my goal is trying to get a damn sixpack. I'm wondering are there any supplements I can take that can help me lose this last bit of fat to shred to show my abs? I was looking at True Shred but all I see are a bunch of incomplete logs. Can anyone recommend me some solid supplements? I've done PHs before, and a ton of stims, but none of them were drastic enough that I felt I needed. I'm thinking now's a good point to incorporate some supplements so please let me know your thoughts. Thanks.
Click to expand...

Dang man that’s not much food! I’m 5’10 182 and I’m losing weight at 2400 cal per day.

I know you you’re main goal is to get lean but you might have to get your cals back up, build some more lean muscle first and then after resetting your metabolism go back to getting leaner.

Have you tested your bf%?

What are your big 3 lifts like? Just wondering if you are also relatively strong/carrying much muscle or not.
 
Oconns28 said:
Dang man that’s not much food! I’m 5’10 182 and I’m losing weight at 2400 cal per day.

I know you you’re main goal is to get lean but you might have to get your cals back up, build some more lean muscle first and then after resetting your metabolism go back to getting leaner.

Have you tested your bf%?

What are your big 3 lifts like? Just wondering if you are also relatively strong/carrying much muscle or not.
Click to expand...
I mean I've lost weight as I'm down from 220! I'm not very strong at deadlifts/squats since I have a tendency to get pinched nerves in my lower back and try to go light for that reason. I usually cap them at around 135-155 for 8-12x3-4 sets. Bench I typically do dumbbells at 70lbs but can press with a barbell up to 205. Isolated I can armcurl up to 110 and skull crush 100+ so I'm not too bad. Strength hasn't been my focus, strictly leaning. I'm decently sized though muscle wise considering. Can post pics if it'll help
 
zincalloy said:
I mean I've lost weight as I'm down from 220! I'm not very strong at deadlifts/squats since I have a tendency to get pinched nerves in my lower back and try to go light for that reason. I usually cap them at around 135-155 for 8-12x3-4 sets. Bench I typically do dumbbells at 70lbs but can press with a barbell up to 205. Isolated I can armcurl up to 110 and skull crush 100+ so I'm not too bad. Strength hasn't been my focus, strictly leaning. I'm decently sized though muscle wise considering. Can post pics if it'll help
Click to expand...

Do you have zero interest in training to build muscle mass? Might not be a bad idea to reverse diet and build a little lean muscle while you are at it!

I’ll be the first to tell you I’m not the most experienced here but those calories are super low and there has to be a point when you stop lowering them
 
Oconns28 said:
Do you have zero interest in training to build muscle mass? Might not be a bad idea to reverse diet and build a little lean muscle while you are at it!

I’ll be the first to tell you I’m not the most experienced here but those calories are super low and there has to be a point when you stop lowering them
Click to expand...
Thing is I bulk and build strength pretty easily. I've normally been well over 200lbs with a flat stomach and bulky. For me that's as easy as eating a lot of calories and lifting 5 days a week. This time though my goal is to get lean enough for a six pack THEN start clean bulking.
 
zincalloy said:
I think it's lack of sleep tbh. When I get a good 8+ of sleep I typically drop 1-2lbs on the scale.
Click to expand...

Quality sleep does play a huge role. I have sleep apnea and almost never use the machine because it sucks lol. But when I do and use a sleep aid I find my muscles are fuller and I recover a million times better
 
My experience is after being on a low calorie regimen ~800-1200 kc for a few weeks, my body shuts down my metabolism and does everything it can to preserve fat. So I either cycle with an extended refeed (3-4 days) to increase my basal metabolic rate or bulk up for a few months to really boost the BMR!

Then I go back on a keto. Slow and steady wins the race! I lost about 17 lbs. on a seven week keto (206 to 189) in May and June, and have been on a calorie/energy burning maintenance diet since July 1 while lifting weights 4-5 days a week. So far so good, I weighed in at 198 this AM and I’m guessing 5 lbs of added muscle this month. Of course, I was flat after the keto and my glycogen replenishment is about 5 lbs of that weight gain. That would mean I’ve lost maybe 1-2 lbs of fat.

I have my monthly body composition weigh-in tomorrow. We will see what the metrics are!

FYI, I’ve been told by nutritionists that Mother Nature has a way of compensating for starvation by reducing our metabolism in ways we don’t really understand...yet.

My guess is a four week maintenance or bulking diet will get your metabolism back up so you can go back on the keto and start burning that fat again. But everyone is different and your outcomes may not be as positive as mine.

Something to think about.

Good luck!
 
Humble said:
My experience is after being on a low calorie regimen ~800-1200 kc for a few weeks, my body shuts down my metabolism and does everything it can to preserve fat. So I either cycle with an extended refeed (3-4 days) to increase my basal metabolic rate or bulk up for a few months to really boost the BMR!

Then I go back on a keto. Slow and steady wins the race! I lost about 17 lbs. on a seven week keto (206 to 189) in May and June, and have been on a calorie/energy burning maintenance diet since July 1 while lifting weights 4-5 days a week. So far so good, I weighed in at 198 this AM and I’m guessing 5 lbs of added muscle this month. Of course, I was flat after the keto and my glycogen replenishment is about 5 lbs of that weight gain. That would mean I’ve lost maybe 1-2 lbs of fat.

I have my monthly body composition weigh-in tomorrow. We will see what the metrics are!

FYI, I’ve been told by nutritionists that Mother Nature has a way of compensating for starvation by reducing our metabolism in ways we don’t really understand...yet.

My guess is a four week maintenance or bulking diet will get your metabolism back up so you can go back on the keto and start burning that fat again. But everyone is different and your outcomes may not be as positive as mine.

Something to think about.

Good luck!
Click to expand...
Definitely good information. Some days I've eaten heavy in an attempt to spike my metabolism but never days in a row. Will see if I can figure something out.
 
zincalloy said:
Definitely good information. Some days I've eaten heavy in an attempt to spike my metabolism but never days in a row. Will see if I can figure something out.
Click to expand...

Personally I would change the diet, food and sleep then look into a supp. A fat burner could help but not if those are not in check
 
BloodManor said:
Quality sleep does play a huge role. I have sleep apnea and almost never use the machine because it sucks lol. But when I do and use a sleep aid I find my muscles are fuller and I recover a million times better
Click to expand...

use the darned sleep machine, dangit….on top of everything else in the 1st 6 months of using, it increased my total test by 200!!!
 
thebigt said:
use the darned sleep machine, dangit….on top of everything else in the 1st 6 months of using, it increased my total test by 200!!!
Click to expand...

Wow that’s amazing
Ya I’m using it again. And my pre cycle bloods showed my way at 286 :(
I need all the help I can get
 
BloodManor said:
Wow that’s amazing
Ya I’m using it again. And my pre cycle bloods showed my way at 286 :(
I need all the help I can get
Click to expand...

use it every night---I don't want any exceptions or excuses!!!:chairshot:




lol...you will thank me!!!
 
zincalloy said:
Hi all,

I'm 5'10 167 lbs, down from 220.
I work out 3-5 days a week (~hour a day lifting weights). Some calisthenics daily. And recently incorporating sprint sessions 1-2 times a week.
I do a 16-24 hour fast daily. Eat less than 1500 calories, all eggs/meat/cheese. I do not eat any carbs or take any supplements/vitamins/etc atm and have not for 6 months.
My goal has been get LEAN. I'm trying to get definition. I have decent size shoulders/back/chest/arms, but want to get leaner.
I'm kind of plateaued here at 167, where I'm lean and have muscle but my goal is trying to get a damn sixpack. I'm wondering are there any supplements I can take that can help me lose this last bit of fat to shred to show my abs? I was looking at True Shred but all I see are a bunch of incomplete logs. Can anyone recommend me some solid supplements? I've done PHs before, and a ton of stims, but none of them were drastic enough that I felt I needed. I'm thinking now's a good point to incorporate some supplements so please let me know your thoughts. Thanks.
Click to expand...

Honestly you probably need to create a further deficit for yourself. You need to force your body to lose weight, but it doesn't want to. Personally if i had no carbs for 6 months and have been at 1500 Cal's, I would do an all out refeed around one of my harder workouts. So if you eat protein and fats normally, I would literally eat my self to sleep on carbs that day. That would shock your body and I wouldn't be surprised if you ultimately lost a pound or two after doing so and the water comes off. That should jump start your metabolism. I would probably do these refeeds once a week, after a hard workout. Then the next day I would train my weakest body part to take advantage of the glycogen and energy from the refeed.

Supplement wise you could do a fat burner like Cannibal Claw. The advantage of this is it speeds thyroid activity, rather than your adrenal system, to burn fat.

After all of that if it's still not enough, you need to drop some Cal's out or add in more activity and judging by your Cal intake already I would do that with caution.
 
Wouldn't carbs completely kill my ketosis and make me feel like crap? I know the better of refeeds on a nonketo diet but don't know how it'll do to a keto system.
 
zincalloy said:
Wouldn't carbs completely kill my ketosis and make me feel like crap? I know the better of refeeds on a nonketo diet but don't know how it'll do to a keto system.
Click to expand...

Yep. Definitely would. I was under the impression that you wanted to get lean, but didn't realize you needed to be on strict keto....

That's just my personal opinion, your not overweight and you lift weights so in my opinion full keto is simply not optimal, but that's as I said my opinion.

All that aside you probably will benefit most from adding in cardio at least once a day, everyday. Fasted AM is great, HIIT after training for 15 mins is very effective also. I just think instead of rushing to supplements you need to adjust your diet and training to further get you the results you want. There's alot of great fatburners, like the one I mentioned, but that should be secondary to your diet and training.
 
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