9 weeks out???

[topcat1515]

Ok, I'm sure y'all have all heard this time and time again, but can someone help me too? Please??? I'm training for my first contest, or trying to. I started about a year ago. I was pretty over weight and had a long way to go. Got a trainer, who is a bodybuilder, and he's been bustin my ass every since. He's good at what he does and I say this because last Nov. when I came to him I was weighing about 255 and about 39% body fat. We started off slow and took our time getting the fat off and building muscle. I now stand at 213 and 11.3% body fat.

My problem is this, and maybe it's just me, so can someone help. I've been stuck in a rut with weight loss. I've been weighing 213 for about 4 weeks now and only droped .5% body fat last check. My trainer says I'm fine and not to far behind for the show in Houston, TX in 9 weeks, but I'm kinda worried. We want me to weigh in as a middle weight, 187.25! Right now I'd have to loose about 26 pounds to make the max weight for the middle weight class. Is it doable? With out loosing a lot of muscle at the same time? I'm taking a few supplaments to help with gains and to grow. I've been eating the same diet for about 5 weeks now and just changed my cardio to the morning as soon as I wake up to help burn more fat that way. I'm doing a carb depleation diet on a 6 day rotation. I get carbs every meal the first day and then take 1 carb off on day 2, 2 off on day 3, 3 off on day 4, and so on till the only carb I get is my plain oats for breakfast on the the last day and then start over with a full load of carbs. I'm eating a ton of potein. 15 egg whites in the morning and in the evening and 10 oz. of chicken or turkey during the day.

Breakfast day 1: 15 egg whites and a bowl of plain oats
Meal 2: 10 oz. chicken/ 6 oz. potato
Meal 3: same chicken/ 1 cup brown rice
Meal 4: same as meal 3
Meal 5: same as meal 3
Meal 6: 10 oz. chicken or 15 egg whites and a 4 oz potato.

Then I start taking my carbs off on day 2.

I'm training weights 4 days a week and cardio at least 5 days. Weights for about an hour and cardio the same.

The place I'm having the most trouble is my lower abs, and lower back. The love handle area. I've even been trying body wraps to see if that'll help. And it has a little. I wear a sweat belt when I work out, but I don't think it's doing much good any more.

Does anyone have any advice, or help, or anything. Or am I just worried over nothing?

[MattyH7688]

i would cut carbs big time

[topcat1515]

You think? Why? Just wondering. It already seems like I'm not getting enough by the end of the meal cycle. I'm just still very new and green at all this! Even at the 27.

[aguy fish]

I would also cut carbs ! How many grams of carbs de you get per day ? i'd cut them on the last 2 meals and replace them with fibrous veggies.
Training 4 times a week ?! i'd do 5 times and do HIT cardio the day off training. That's also a lot of protein . I'm sure 10 eggs white ( keep 2 yolks) would be plenty enough ! Protein are also calories !
Any supplements?

[topcat1515]

That's just it. I take the carbs off one day at a time. I only eat a full days worth of carbs on the first day. I train chest and bis on day 1, legs on day 2, off on day 3 from the weights and cardio only, shoulders and tris on day 4, and then back on day 5. Cardio HIT on the weekends, with Sunday a full day off from everything to rest and get ready to go again on Monday. Cardio consist of an hour HIT first thing in the morning on an empty stomach. Then bleachers in the evening with crunches for abs through out the day. And as far as supplements go where do I start. If you can get it at GNC I'm taking it. Tri Flex, vits., whey,....the list just goes on.

[Bulgarian_mm]

That's just it. I take the carbs off one day at a time. I only eat a full days worth of carbs on the first day. I train chest and bis on day 1, legs on day 2, off on day 3 from the weights and cardio only, shoulders and tris on day 4, and then back on day 5. Cardio HIT on the weekends, with Sunday a full day off from everything to rest and get ready to go again on Monday. Cardio consist of an hour HIT first thing in the morning on an empty stomach. Then bleachers in the evening with crunches for abs through out the day. And as far as supplements go where do I start. If you can get it at GNC I'm taking it. Tri Flex, vits., whey,....the list just goes on.

wow 1 hour HIT on empty stomach ?

there is no need for something so drastic. if you perform HIT dont do it on empty stomach and not for an hour. DO 30-45 min low intensity on empty stomach and then do 20-30min hit in the evening.

Also i am not sure how you count the chicken breasts but i use 4oz = 180 calories with 35-40g protein 0 carbs 5-10g fat on average. so 10 oz would be quite alot more than you need.

Eat every 2 hours 4oz chicken breasts alongside with veggies for the whole day and as they already mentioned your carbs are way too high. Either keep them low below 200 the whole week or eliminate them and follow a cyclical ketogenic diet with sunday or saturday your carb up day.

Also i am not sure how much you do for abs but you have to remember they are a muscle like everything else and doing 1000's of reps is useless. 4-6 sets of abs per day 10-15reps with resistance everyday will do the trick

[xxh0lywarsxx]

I think you should drop carbs a bit and bump healthy fats to .5g/lb of LBM.