Advice on nutrition

[CommandoSC]

hey bros, I need an advice in my nutrition if possible, I'm following layne's contest plan. I'm ecto - mesomorph natural . Something weird is happening to me. I can't drop more any weight no matter what. Since the last 5 or 6 weeks my weight remains the same or even increase wtf! . (You can check in my profile). I feel like wasting time and getting frustraded . Dieting hard, cardio everyday, no cheats, refeeding 2x week, and no progress. Actually I noticed my quad veins popping out a little more . the question is my upperbody didn't change so much as I wondered to be and I will take more weeks than I planned. I`m currently 12 weeks out my first show.

supplements are creatine, multivitamin, and whey


is there something I can do to go back on the right way?

[CommandoSC]

I`m the left guy

[TigerStealth]

try rowing machine HIIT for upper body lean-ness

[IronBrendan]

Don't worry so much about weight as you do about what the mirror is telling you. Sometimes that can be hard to judge on your own though, which is just another reason I recommend everyone hires some one for their first show.

Have you made any adjustments to continue the fat loss (more cardio, less calories, maybe the introduction of a fat burner)?

[CommandoSC]

try rowing machine HIIT for upper body lean-ness

what would be that, can you explain better tiger?



Don't worry so much about weight as you do about what the mirror is telling you. Sometimes that can be hard to judge on your own though, which is just another reason I recommend everyone hires some one for their first show.

Have you made any adjustments to continue the fat loss (more cardio, less calories, maybe the introduction of a fat burner)?


hum ok, I will try not to worry about my weight loss, I feel I'm doing it all wrong when I don't see my weight dropping down. It's good to talk with a personal like you, I feel confident again. Unfortunately I don't know if exists a coach here where I live I can hire. I have to do the things by myself such as training, dieting , aerobics. mostly of the time I shot in the dark, I read articles, forum personal experiences and I try to incorporate that. I am not using fat burners . my adjustments was


weeks out

26 2400kcal 240g protein/ 220g carbs / 60g fats no cardio
25 2200kcal 220g protein/ 220g carbs / 60g fats no cardio
24 2200kcal 220g protein/ 220g carbs / 50g fats no cardio
23 2200kcal 220g protein/ 220g carbs / 50g fats 30min cardio 2x/wk
22 2200kcal 220g protein/ 220g carbs / 50g fats 30min cardio 2x/wk
21 2000kcal 220g protein/ 170g carbs / 50g fats 30min cardio2x/wk
20 2000kcal 220g protein/ 170g carbs / 50g fats 30min cardio 3x/wk
19 2000kcal 220g protein 170g carbs / 50g fats 30min cardio 3x/wk
18 1700kcal 220g protein/ 150g carbs / 40g fats 30min cardio 3x/wk
17 1700kcal 220g protein/ 150g carbs / 40g fats 30min cardio 3x/wk
16 1500kcal 200g protein/ 110g carbs / 30g fats 30 min cardio 5x/wk
15 1500kcal 200g protein/ 110g carbs / 30g fats 30 min cardio 5x/wk
14 1500kcal 200g protein/ 110g carbs / 30g fats 30 min cardio 5x/wk
13 1700kcal 200g protein/ 160g carbs / 30g fats 30 min cardio 5x/wk
12 1700kcal 200g protein/ 160g carbs / 30g fats 30 min cardio 5x/wk


it's not a recent picture, I was at 15 weeks out here, we are not allowed to take the shirt off in the gym, my gym sucks

[BuckSpin]

try rowing machine HIIT for upper body lean-ness

Are you saying you can spot target where to get leaner?

[IronBrendan]

Are you saying you can spot target where to get leaner?

I won't agree with this - at least not via cardio modalities.

To the OP, how much cardio are you doing and why did you begin to increase calories?

I think you went a bit low in calories. You could've slowed your metabolism quite a bit but then again you said you were refeeding 2x a week. What did the refeeds look like?

[CommandoSC]

I won't agree with this - at least not via cardio modalities.

To the OP, how much cardio are you doing and why did you begin to increase calories?

I think you went a bit low in calories. You could've slowed your metabolism quite a bit but then again you said you were refeeding 2x a week. What did the refeeds look like?

Hi brendan,you are right and I screwed up my metabolism . I have more 12weeks to go and Ican't maintain this lower cals until there. My approach is trying to fix my error increasing carbs, but I don't know if it's possible restore my metabolism or is the best way in my situation. I can say I feel fuller the last 2 weeks . not gained or lost fat.

aerobic = > treadmill low intensity 30min after training

refeeds I add 300grams of good carbs spreading through the day

MON ( chest)
TUE ( back )
WED ( legs) + 300G CARBS
THURS ( arms )
FRI (shoulder traps)
SAT + 300G CARBS
SUN

[stayfit2008]

I actually went with the Norton diet also,..after awhile I wasnt losing weight and I didnt think more cardio was the answer. I finished my training with another trainer and he upped my calories, especially in the carb dept. my cardio was reduced to twice a week 16 minutes of HIT on recumbant bike. My body adjusted and started to lose weight consistantly from week to week,..I was never tired or hungry. I am still sticking to this diet post comp. except increasing the portions to gain some weight til next comp. if ya like I can send you the nutrition plan :) I am 5'10" and competed at 165lbs.

[TigerStealth]

Are you saying you can spot target where to get leaner?

no, i do not believe it is possible to spot target fat loss, but doing rowing HIIT will certainly activate you back muscles more so than would inclined treadmill walking. Im no expert, but i have read other people's logs on here who did rowing HIIT and reported a benefit to their back.

personally i believe doing sprints/bike HIIT helped get my legs cut up. I never had a single bit of quad definition before i started doing HIIT. No matter how much inclined treadmill walking or other cardio I did I never saw quad definition until I started doing HIIT, even at comparable body fat %'s. just my experience/opinion

[stayfit2008]

personally i believe doing sprints/bike HIIT helped get my legs cut up. I never had a single bit of quad definition before i started doing HIIT. No matter how much inclined treadmill walking or other cardio I did I never saw quad definition until I started doing HIIT, even at comparable body fat %'s. just my experience/opinion

I 2nd the bike HIT,..after 16 min. on the recumband my legs are swol with veind popping out everywhere! and the cuts are crazy!!

[BuckSpin]

no, i do not believe it is possible to spot target fat loss, but doing rowing HIIT will certainly activate you back muscles more so than would inclined treadmill walking.

Rowing HIIT would activate everything, which should & would definitely make sense as far as stoking the fat furnace.