How to lose the last 5 lbs

[tblagg1110]

I am stuck trying to lose the last 5 lbs. Here is my schedule

I run about 5 miles 4-5 days a week. Go to aerobics for an hour 2 days a week. I also lift weights about 2-3 times a week.

My diet I think is pretty good. I eat oatmeal in the AM
Have Lean Cuisine for lunch.
Snack is yogart
And for dinner it's usually fish with veggies
Turkey tacos or things like that. Nothing with much fat

I also take Betalean

So, how can I get down to 115lb? Any little changes that will make a difference?

[Bignbuff]

Well, your diet looks good. Two suggestions I would make are drinking more water and maybe taking a fat burner.

[tblagg1110]

I drink water all day like crazy. I also take Beta lean. Is that good for a fat burner. Do I need to bump up my workouts? It feels like before when I didn't work out alot and then I started to I lost weight, but now I have hit a plateau

[Painkiller]

I would do less cardio and eat a little(for example 200-300 kcal) above my caloric needs for about 2-3 weeks,so to gain 1-2 lbs,exit the plateu,give myself a rest,gain some muscle and after that i would cut again with better results

[Luke530]

a good 2 day carb up @ 3x bodyweight... then go back down and do what you did before... it should do it...

basically, do a little pigging out (to an extent)

[Painkiller]

Originally posted by Luke530
a good 2 day carb up @ 3x bodyweight... then go back down and do what you did before... it should do it...

basically, do a little pigging out (to an extent)

Hey bro,don't you think a 2 weeks small bulking(a little above maintenance,up to 1-2 lbs gain) won't be better?It will also add some muscle...two pigging out days(lets say 1500 kcal above caloric needs each day) will give him some fat and very little muscle(fries and donuts don't built muscles)

[Luke530]

Originally posted by Painkiller
Hey bro,don't you think a 2 weeks small bulking(a little above maintenance,up to 1-2 lbs gain) won't be better?It will also add some muscle...two pigging out days(lets say 1500 kcal above caloric needs each day) will give him some fat and very little muscle(fries and donuts don't built muscles)

No need for 2 days... plus, being carb depleted, the first day of high carbs will just fill out his glycogen stores, and the second day, fat gain will be very minimal, as glycogen stores will prbably not be completely full by the end of day 1. i'm not saying pig out on pizza, but bagels, rice, oatmeal, and other good foods... but a cheat meal here and there wouldn't hurt either. no point in taking a whole 2 weeks to off, unless you have been dieting chronically for a long time (4 months or so)

[Painkiller]

You are right about glycogen,but that depends if his glycogen stores are that empty...for example when I diet(and i never try to loose more than 2-3 pounds a month) I eat lots of carbs post workout(almost the half of my daily calories are in the 2 pw meals) so for people like me a big cheat meal isn't that beneficial.

Also by taking 2 weeks off and bulking a little(not more than 1-2 lbs gains) and also reducing (or almost stoping) cardio for this period i think that will give his body a little rest and some muscle.

Bro i don't tell that what you are saying is wrong,it's a different appoach...I write what works better for me when reaching a plateu.

Also when doing a big cheat meal i ussually tend to do another in the following 1-2 days..so my approach is to do 2-3 smalls cheats during the week(like for example a small bowl of pasta with a little low fat cheese) to keep my safe from a huge pigging out

[Luke530]

Originally posted by Painkiller
You are right about glycogen,but that depends if his glycogen stores are that empty...for example when I diet(and i never try to loose more than 2-3 pounds a month) I eat lots of carbs post workout(almost the half of my daily calories are in the 2 pw meals) so for people like me a big cheat meal isn't that beneficial.

Also by taking 2 weeks off and bulking a little(not more than 1-2 lbs gains) and also reducing (or almost stoping) cardio for this period i think that will give his body a little rest and some muscle.

Bro i don't tell that what you are saying is wrong,it's a different appoach...I write what works better for me when reaching a plateu.

Also when doing a big cheat meal i ussually tend to do another in the following 1-2 days..so my approach is to do 2-3 smalls cheats during the week(like for example a small bowl of pasta with a little low fat cheese) to keep my safe from a huge pigging out

hey, what you are saying will definately work, so if whoever is cutting is not in any hurry, your approach works, especially after a period of chronic dieting.

why do you like to cut so slow if you dont mind me asking... I think a 6lb. loss per month is much more resonable and can be attained without loss of muscle.

[Painkiller]

luke>

Hey bro,i have not really a massive bber look(and i don't want something like that for me).I'm about 180-190 lbs(depends an the time of the year,at winter i reach about 190) and 6"2 inches with bf under 10%,even when bulking..so i dont want to be bigger,i just want to reach the lowest bf i can with using only eca as suplement 3-4 months each year.I like the look of something between a model and a bodybuilder,but as you know to be something like that you have eat clean as a bber.

So,as you understand i don't have to cut or bulk very quickly,i prefer gaining 2-3 lbs per month when bulking and losing the same amount when cutting..to achieve the best muscle:fat gain/loss ratios.Sometimes when cutting slowly and clean,i gain also some muscle..and i manage to keep the abs when bulking

Another reason i don't like losing more than 2-3 lbs per month is that i don't like the weak feeling cutting and glycogen depletion gives you,i am a very active person and very ambitious on studies and girls so i like to feel strong,even when cutting.On the other hand,i don't like the bloated feeling that eat 500 or more calories above what you need gives you

Finally i don't think that losing for example 20-30 lbs in a 3-4 month period and afterwards gaining 30-40 when bulking as many hardcore bbers do is very healthy,I like firstly to be healthy,and then good looking..

[Luke530]

Painkiller, I can understand your point of view very well... I don't like getting big when bulking myself... 12% bf is my max... then it's cut time...

however, energy levels can easily be kept up losing 1.5 lbs per week, no problem... it's once you get to 2.5-3 lbs. per week when you start to feel lethargy, I don't like that either.

[Painkiller]

i understand you bro,for you getting size is a priority,for being at 180-190 lbs with very low bf,so i don't have to bulk/cut fast..what are your stats?

[Luke530]

I'm about 175, 12% bf 5'10"... gained about 40lbs. in the past 6 months, bodyfat went up maybe 4%... so bulking does have it's advantages, as muscle comes much quicker as you can see... strength also shoots up like crazy...

luckily, I can still see my abs

[Painkiller]

it's not exactly in the topic,but do you think cycling like bulking for 2 weeks(300 kcal per day above maintenance) having 1 week exactly maintenance and then cutting(300 kcal less than maintenance) for a month is a good idea for lowering bf and gaining little muscle without losing much weight?

[Luke530]

not at all... there are better way to do it... that has little effect... macronutrient cycling, primarily protein/carb cycling can make lean mass gains much easier, but it's still a slow process... bulking for 3 weeks and cutting for 1 can help lean mass gains and keeping bodyfat down... but you would have to be 500 above maintnence and then 500 below for a week.

[Painkiller]

ok,my maintenance is about 2500 lets say

1st circle

2 weeks @ 3000 kcal 30-50-20
1 week @ 2500 kcal (this helps to give my body time to adapt)
2 weeks cutting at @ 2000 kcal
And then again the first two weeks etc

OR

2nd circle

day 1: 3000 kcal(high carb)
day 2: 3000 kcal(high carb)
day 3: 2500 kcal(40-40-20 p-c-f)
day 4: 2500 kcal(40-40-20 p-c-f)
day 5 :2000 kcal(low carb)
day 6 :2000 kcal(low carb)
day 7 :2500 kcal (40-40-20 p-c-f)
And when it finishes starts again from day 1

Which af the two circles above would you recommend?I want to have about the same weight as now,but to be a little leaner(now i'm about 9-10%)

[Luke530]

personally, I would not **** around with that... just cut down to whatever bf% you want... since it gets hard once you start getting that low... than to a carb cycle/ macro cycle bulk where you will gain muscle, but lean tissue, and hopefully stay at the same bf%, possibly lower if bodyfat levels do not rise in proportion to muscle.

the first on is rediculous... since you would not be doing anything, LOL

you would have to be at around 3000 for 3 weeks and immediately drop to 2300 for 1 week... that could work well if you want to gain muscle and little fat.

[Painkiller]

thx bro...i'll stick to diet @ about 2100-2200 average per day(not the same amount every day,the kcal will be from 1900 to 2500),and when i am happy with the result(lowering bf),i'll start slowly bulking a little..what do you think?

[Luke530]

Originally posted by Painkiller
thx bro...i'll stick to diet @ about 2100-2200 average per day(not the same amount every day,the kcal will be from 1900 to 2500),and when i am happy with the result(lowering bf),i'll start slowly bulking a little..what do you think?

better idea, definately.

when you are done, shoot me a PM, we will work out carb cycing for lean mass gain.

[Painkiller]

ok bro,thx a lot!