Successful Diet - Killing Workout...

[Krazy Senior Member Find all posts View Profile Close Krazy]

So, over the course of the last 2 years I have cut down from 272 Lbs at greater than 25% BF to now 218 Lbs at around 8% BF. I am trying to finish off the last bit of fat on my Abs and on my love handles. Im down to about 2200 Calories based in about 70% protein 15% fat 15% Carbs. I have cut back to cheating only about every 10 days with a solid 4000 calorie day. I don't get stupid on the cheat day. I might eat a cookie here or there and maybe grab a frozen yogurt or a burger.

The diet is certainly showing results. The problem is that after about a week away from cheating, my energy in the gym depletes significantly. Im deflated and I am unable to perform at the level I have come to expect from myself. I am completely self motivated, but I feel so depleted that I am concerned about pulls and tears do to improper form. I do my workouts about 45 minutes after I wake up in the morning. The only thing that I consume prior to workout is Unsweetened ice tea and 12.5 grams of BCAAs. Immediately post workout I consume 50 grams of different proteins, and begin eating at about 3 hour intervals...

The other important factor is that I am sensitive to stimulants of all kinds and generally do not like the way pre workout or thermogenic supplements make me feel. I have never considered Clen because Ephedra nauseates me.

I want to lose this remaining bit of BF, but I do not want it to come at a compromise to training endurance and performance. What do the bros recommend?

[xela1988 Banned Find all posts View Profile Close xela1988]

congrats on losing so much weight man. i was the same way and im right in the middle of where i want to be right now. this time last year, i was 275, 30% bf. now i am 250-255 and about 19-20% bf. i would like to be at 10% by the end of this year without losing muscle mass so i can do a show in june of 2013.

i know its 330 cals from carbs but how many carbs does that come out to a day for you? at 218, i would suggest not going over 50 carbs a day total and a ton of cardio if you want to get any lower than 8% if that is truly where you are. im not calling you a liar but ppl underestimate their bf% more than anything. but 8% is good dude. theres really no need to go any lower than that unless youre going to walk onto stage. as far as energy goes, when u get below 9% it's really hard to find any energy to do anything. all i can really suggest for that is just make sure youre getting enough rest between body parts and enough food but it looks like youre taking care of the food part. what does your training schedule look like?

its just my opinions. hopefully someone one here with more knowledge could chime in??

[gambit Senior Member Find all posts View Profile Close gambit]

8 % is real low and from my understanding tough to maintain year round as it is.

in for exp peeps!

also id love to hear what sort of diet you were following from say high teens to low teens BF% wise!

[mbig245 Senior Member Find all posts View Profile Close mbig245]

You know while cutting you can still intake carbs for your workouts? The carbs are the fuel for your training... I'm currently cutting and I'll take in 80 grams of waxi maize plus and banana. This keeps my training at that level I expect..... Different things work differently for others but it's worth a try bud!

[ds222 Senior Member Find all posts View Profile Close ds222]

when im going low carb i try to get a majority of them in in my pre and post workout meal...that way my workouts are good and i recover...i also take in alot more EFAs(essential fatty acids), they seem to help with the roller coaster of energy/no energy throughout the day

[gambit Senior Member Find all posts View Profile Close gambit]

i pers dont like going under 100grams of carbs but also will eat most of them pre and post. i rather eat my carbs but to each his own.

[one-more Senior Member Find all posts View Profile Close one-more]

I have also been leaning out was 234 three months ago 6'3"....now at 216lbs. I like to use "time" anymore..I used to be sooo inpatient to get to a certain number.. be it gaining or cutting...now I just lower total calories but still eat the same..every meal a lean protein, a complex carb, and some good fat...after three O'clock I only eat my greens for cabs though, other than that, just not as may calories..I actually feel lots better on lesser calories than when bulking..all the food just makes me lethargic and the gear sometimes...also I just do low intensity sustained cardio for an hour three times a week...and let "time" do the rest...everyone always speaks of what amount of calories and routines, but how often to you hear about just using "time" as a supliment....

[Krazy Senior Member Find all posts View Profile Close Krazy]

Im just trying to get stupid lean for summer. Also, I have been dating a stripper for 2 years and have been considering doing a little work myself for some extra cash. So, its not dieting for contest, but its still dieting for a stage performance... I like the idea of just taking time. I mean, I have been at this for more than 2 years. Why should an extra month kill me?

[xela1988 Banned Find all posts View Profile Close xela1988]

of course it takes time. if you've been around this sport for a while like im sure you have, you should know that is the one thing that EVERYONE needs. thats a no brainer. everyone knows youre not going to drop 5% bf in a week...everything everyone is telling you is good advice if used over a period of time. just figured u knew that.

whats your training schedule like Krazy?

[Krazy Senior Member Find all posts View Profile Close Krazy]

of course it takes time. if you've been around this sport for a while like im sure you have, you should know that is the one thing that EVERYONE needs. thats a no brainer. everyone knows youre not going to drop 5% bf in a week...everything everyone is telling you is good advice if used over a period of time. just figured u knew that.

whats your training schedule like Krazy?

I know this, but its easy to get caught up in routine and and start losing the forest to save a tree here and there.

I train 7 days per week. Everyday, I do at least 30 mins minimum Cardio at 160 beats per minute. I follow the cardio with a 4 day training schedule, Shoulders, Back, Chest, Arms. I basically do legs as an ancillary. My legs are completely chiseled and shredded. I have no need for additional size or definition. So, I basically do legs 1 every 9 days. On top of the everyday workout, 3 days per week I usually supplement with a 4 mile pavement run, and a full body circuit training routine based in plyometrics and muscle confusion...

[xela1988 Banned Find all posts View Profile Close xela1988]

i hear u bro. if youre worried about energy in the gym, thats alot of shit u got going on there in 1 week. maybe you could use a day of complete rest with maybe some light fasted cardio first thing in the morning...?

[Krazy Senior Member Find all posts View Profile Close Krazy]

Honestly, I have an extreme, and addictive personality. I feel like such a failure if Im not suffering with desire and motivation for my goals. When it comes to BF, I feel like avoiding at least 30 min of Cardio for even a single day puts me back a bit. Work, family, huge vanity driven personal physique habit... Im out of my mind!!!

[Krazy Senior Member Find all posts View Profile Close Krazy]

I have found a workable solution... More calories and more cardio. I decided to add another 1000 calories of carbohydrates to the mix and also an additional 4 mile run. Now, I have the energy that i was missing before and the extra cardio essentially cancels out the extra calories. For the record, I hate running with a passion... Im rowing at the gym or using an Arc Trainer...

[Ares Senior Member Find all posts View Profile Close Ares]

krazy i am right there with you. i feel nuts at times. i upped my cals by 1k and changed my workouts up to try and burn some fat before summer comes around.

[Mighty49er Senior Member Find all posts View Profile Close Mighty49er]

Krazy......Dude, your weekly routine is a BEAST!! I wish that I had that kinda Super dedication. Your week makes mine look like Sponge Bob created it! LOL. Keep it going man. That kinda dedication is what it takes to be the best that you can be. You know ur body, it will tell you when it needs a break. Good Luck bro.