Ripping up ?

[bodyshop20]

Well another 7 days and only lost half pound which disheartened me
I have cut cals down from 5000 on average to 2000, doing 90 mins cardio burning 1000 cals and 45 min iron.
I look thinner and feel thinner but the scales tell me differant
Think i might have cut to much cals and body has gone into survival mode ?
Still onwards ill go, chin up and see what happens in next week.
Also i think as i put muscle on easily, my body is endomorphic so getting the mesomorphic look is going to be hard.
When i was young i could rip quick, but as i age i think the fat burning has slowed ?

At 2000 calories/day unless you have more than 200lbs of LBM, you are not in "survival" mode. If you are maintaining or even gaining muscle (difficult but possible) then your weight will not go down.

Mrs.V. actually leaned out and got nice abs, thinner legs, and a smaller butt (getting into tiny jeans that she was always unable to even put on in the past) while bulking over the last three months, eating a caloric surplus and gained about 15lbs (7ish Kilos).

What is your weight and your body fat percentage now?

[bodyshop20]

Hi V, Body fat is around 30% and im 238lb so i reckon on about 175 LMB

Bodyshop, I want you to try this. Give me 2-3 months and throw out all you know about nutrition. Here is your diet. This will give you results and spare muscle. You are going to feel like sh*t for a couple of days at some point in the first week or two. After that you will go into a fat burning metabolism and your energy shoot up as your body will see the fat you eat and your body fat as rocket fuel.

Meal 1: 2 whole eggs, 2 slices ham, 1 slice cheese

Meal 2: 8 ounces ground chuck, green vegetable of choice.

Meal 3: 8 ounces ground chuck, green vegetable of choice.

Snacks, high fat, moderate to low protein, low carb foods. Examples are very small servings of nuts, pork rinds, and the perfect free food...raw green veggies.

Green veggie choices are lettuce, cabbage, broccoli, kale, spinach, asparagus, cauliflower, green beans... You can prepare them any way you like. Even cooked in oil or my favorite...green beans prepared with salt pork.

Condiments, avoid sugar. If you make a salad, use a low sugar dressing NOTHING LOW FAT OR DIET. Mayo is good, ketchup is bad, BBQ sauce is bad. Butter is good. Margarine is a transfat and is not so good.

Eat 3 to 4 times a day. No more than 6 waking hours without eating. Do this for 8-12 weeks then we will look into adding carb loads.

This takes a bit of doing but if you really want to get shredded, give this a try. And yes, your calories are actually about 300/day too high.

Eat this, it will keep you out of starvation/survival mode. This is the only way to eat a VCLD and actually keep muscle. Otherwise you've got to just stick with 15-16 cals/lb and bust your arse on the cardio.

Meat substitutions as just ground cow gets old after a while. Any kind of meat you like is fine. Beef, pork, chicken, fish, lamb, whatever... Prepare it however you like, just not by rolling it cornmeal or flour and frying it. You want to fry it, that's fine...but only in oil or butter without any kind of breading.

Sorry man, no potatoes, pasta, rice, bread, or any other sugary/starchy foods for a while.

EDIT: DON'T FORGET THE FIBER! DON'T FORGET THE FIBER! DON'T FORGET THE FIBER! DON'T FORGET THE FIBER!

[bodyshop20]

Thanks big V, I will embark on the advice given from this monday and ill see how it goes.
I actually know it will as when i done it before it moved fat
I think ill use a fibre sub to help clear out.
I have been to local butcher and got all my meats for the week, so onwards we go and thank you again

Without all the carbs to pull water into the muscle cells and into the intestines, fiber is mandatory. Also, keeping a stool softener on hand may not be a bad idea for some people. I've never needed anything but fiber, but others have had a bit more trouble with elimination. Also, increasing water intake is a must. I used to carry around a gallon jug of water and drink from it all day. Later, I decided I looked like an idiot doing that so I switched to a 1 liter bottle.

Hmmmm....more water instead of diet dew.... and idea to actually use myself perhaps?

I got so used to actually getting the RDA of fiber, that even though I'm on a rather high carb diet right now, eating by how I feel and by how the once a week visit to the scale tells me I'm doing, that I still take my nightly supplement.

Up to 200lbs now.

Too bad it's a skinny little 200.

[bodyshop20]

Ok diet now recalculated 1700 cals 160g prot 10g carb 64g fat.
This will be 6 days on 1 day off as cheat day to carb up.
I thought cutting from average 5000 to 2000 would have done the trick, but i seem to hold weight well (must be efficent body lol.)
I will now see what happens, and thank you all for advive so far.
If this fails its lypo lol
This diet is 6 small meals throughout the day eating about every 2 hrs

49 years old. Hormone changes. Happens to us all. As we get a little older our test level drops. With this comes a resulting increase in prolactin. Along with these changes comes a relative increase in estrogen (estrogen doesn't actually rise, but since test drops...it may as well have ya know). With these changes it becomes harder to burn fat and we have to take a slightly different approach than when we were 18 or 20.

[Mrs.v.]

Originally Posted by bodyshop20

I think ill use a fibre sub to help clear out.

DON'T THINK ABOUT IT...

DO IT!!!!!!!! Lol...

[Mrs.v.]

Originally Posted by Delilah

so how do you figure body fat levels??

Hey Delilah...

Wal-Mart has a scale that does this for you. You program your age and height in it and it tells you the rest when you weigh...They are around $40.00...

[bodyshop20]

Well its end of week 4 and im 14lbs lighter all fat loss no muscle loss so im feeling good about this now.
V thanks for the kick up the rear on diet.
And thank you all who pop in and say a few words, it all helps
Today is cheat day so ill carb up and enjoy non meat foods lol, and i must have apple crumble lol

hehe. sounds fun. Enjoy your cheating, I mean your carb loading.

Now you know to get ripped to absolute shreds a little easier, you've gotta go 8-12 weeks without cheating don't ya?

Not really fun though. I'm totally enjoying the hell out of the last month of my bulking diet. Every detail planned...including the burgers and fries. The oreos are more of a "when I feel I need them" thing.

[bodyshop20]

Well im 1 lb heavier this week but i put on 1% muscle and lost 1% fat so i know this is still going to the leaner body.
Looking in the mirror i can see ribs appearing lol
Today is my best day as i can cheat err carb up lol

Originally Posted by bodyshop20

Looking in the mirror i can see ribs appearing lol

That's a great feeling eh?

Just wait until you start to see veins appearing on the ribcage...they'll show up sometime after the ones on your transverse abdominus appear.

[Mrs.v.]

Grrrrrrr.....I'm not even gonna see MY FEET for a few months...MUCHLESS my RIBS!!!!!!!!

Hummm...Wondering WHAT kinda trainer I have here...TeeHee...