I'm not sure where to put this, but i'll start here.
In late May i had a bf check and measured 83 kg at 15,6 bf.
I started a cutting cycle 250 test e a week 1st June and got the fallowing results.
78,4 kg and 13 %. (Lost 2 kg Muscles)
(This was an electrical scal in the gym, I was dehydrated at the time, just finished my work out and didn't have my Post work out protein righ away) Don't know i this makes a diffrence for the measurments.
I have been fallowing the CKD since mid June and testing positive on the stick.
I honestly though i had made better progress, my strenght is up in all my lifts, so how can my musles mass be down?
I suspect i have been eating too far under maintenance. According to most online calculator, it should be between 2400 to 2500. I have been eating around 1600-1900 kcal a day for the past month, except in carb up days, where i i eat around 2500-3000 kcal. 60-70 % carbs.
My typical diet is as fallows
08:00 20 gr fish oil
12:00 a portion of chicken wings 33 gr pro 1 gr car 22 gr fat.
15:00 The same as the meal before or a protein shake.
19:00 Home cooked meat, chicken, beef or someting similar. 60-80 gr protein and 20-30 gr fat. I try to eat a shit load of spinach in this meal.
21:00 100 gr of cheese 32 protein, 10 gr fat.
A typical macros 170-180 gr protein, 5-20 gr carbs and 100 gr fat.
I hit the weight 3 times a week with a A/B split. Pusing and pulling excersices fallowed by some isolation work.
1-2 HIIT sprints a week (recently started) 20 minutes
1-2 Slow cardio, 40 minutes at 120-130 pulse.
Note, i do not strenght train with my legs any more due to a bad injury
Squats and deads used to be my favorite lifts before i hurt my hip.
Any advices on how to speed up my fat loss, along with keeping my musles would be appreciated
I'd also be glad to provide more info if reqiured.
Last edited by Goatofthunder; 08-15-2012 at 08:28 AM.
You're fine. The electrical scales are terrible. Get it done via calipers. If you really are around 15%, a 2% loss is fantastic! Be realistic.
Thanks for the reply!
I just thought that the juice would help me maintain ALL my muscle
I've also read about people shedding a percent og bf weekly.
I'm no where near that at the moment.
So good old patience is the recomendation?
I have also done the caliper test. (myself)
I did a 3 point measurment and it measures 9%.
There is quit a lot of diffrence from 13%, do you think the clip is more accurate?
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Wow, i guess this could have ended a lot worse then.
I have the juice to up it to 500 a week, but not sure if that's gona make a diffrence.
I think i'll stick to the original plan, may be up kcal 200-300 and see what thad does.
I have done a few bulk/cut phases and my big mistake in my cutt that i was dissapointed in were always that I was always rushing the process and cut calories too heaviy. by the end my strengh was that of a wet kitten.
Dont be affrid of taking in more calories. Put it this way, 1600 or so calories is a good calorie level for a girl to maintain her petit physique, you dont want to look like a girl do you? Just give the process some time.
I upped my kcal to 1900-2000 a day, did a massive carb up during the weekend and i can see better musle defenition, i even see 4 of my abs for the first time AND my weight is going down slightly again
Thanks for the advice.