So, i am having a real difficult time getting my BF low.

I have no problems gaining mass at all, i can easily put on 10lbs in a month. After doing that for a while, im nearly where i want to be...

I am 200lbs, 5'10, and @ 12.5% bf.

I am currently taking Xenalean, and Lean Xtreme. I am putting in about 3000 calories per day, 1.5g protein and moderate carbs.

I work out 4-5 times per week with 45mins of incline walking every other day @ 3mph.

About 3 months ago i went on a cut and lost 3% BF in about 2 months, which was discouraging. Since then i have been unable to get below 12.5%. I have, however regained the muscle i lost during the cut.

My question is - what can i do to get to 6-8%? Here's what i've tried.

I have completely cut carbs - resulted in fatigue, massive loss of weight and very little to no BF lost.

HIIT training - Again, lost a lot of muscle and very little BF.

Decreasing time between sets and focusing more on reps - Loss in strength and no change in BF.

I dont really know what else to try... My diet is really the only thing else i can think of changing... but it's been pretty solid for a while now.

I would have thought that i would have lost some BF from the Xenalean Pro and the Lean Xtreme stack, but have not lost anything... actually gained a half of a %.

Your problem is the 3k cals, lower em.

My maintenance calories are about 3k though.... so if i am taking in 3k and working out for 2 hours, im really back down to like 2200..

right?

3000 cals is about what i'm taking in on most days. i've heavier than u. try going to 2500.

i could be wrong. i dont count cals. but i have an idea what i take in 3000 a day is prob whre i'm at. shit maybe below since my weight is down

Well fat loss is based on calories in/calories out ( i know you know this) but if its not working that'd be the thing i checked first. I'd up your protein too if your dropping muscle that fast.

alright...

so drop the calories by 10% or roughly 2700, while maintaining the protein intake..

How about the carbs?

I'd load em

Okay then... this is basically going to be the game plan.

morning, breakfast...

400 calories
+ 2 scoops of whey and milk = 290 calories.

690 so far.

lunch 600 calories

1290 so far.

PWO shake is 800 calories.

2090 calories

Dinner = 600 calories

2690 total calories + / - misc calories (gatoraid, etc)


300g protein, probably 450-550g carbs.

Is this more reasonable?

Yeah start there and if that doesnt work drop the carbs some more

i'm only counting 4 maybe 5 meals there. 800cals in one meal is a bit much for 1 meal while cutting imo.

if you're trying to get 2500ish cals in a day, I would try eating 7 meals a day that are each around 350 cals. smaller more frequent meals speed up your metabolism as i'm sure you know. pwo can be a little more.

this is what i do and it works very well. every 3-4 days i'll eat 200-300 grams worth of carbs but other than that i keep my carbs at about 100 grams a day.

and what do u mean +/- cals from gatorade? you know thats loaded with sugar right?

Yeah, i just get a little bored with water sometimes.

Ill try going 350 6x or 7 and see if that changes things a little more.

try crystal light. i think its all sugar free. u can buy the powder and off brand powder and bigger grocery stores. its good too

u def done want a bunch of sugar when cutting

<Scratching Chin>...HHmmmm? Ok, lets try this then. First off there is alot of variables you need to take in consideration for dropping those single Digit BodyFat.

1. Insulin spikes
2. Calories intake
3. Solid Protein
4. Carb Timing

1. Insulin spike is a big no no! try Low GI carbs, I mean only Oatmeal, Brown Rice, Quinoa. Also use Cinnamon, the spice has a high counts of Cromium. Cromium help control blood sugar and slows down Insulin so there is not a spike. And use Barley in with your oatmeal and brown rice. Barley slows blood sugar down by 30% in the afternoon if eaten in the morning.

2. Eat up to your maintenance level on lift days. The days your gonna really smash weights. Also switch up your reps per sets. have a rep week, where you go alittle lighter but your completely burning out and utilizing high amounts of reps. Then the next week really focus on form with heavy weights and low reps around 5-8. Also on the off or cardio days go under for about 300-500cals.

3. Solid protein really lets your body do the job that we were made to do. Digesteing solid foods and proteins. Speaking of Lean animal protein sources, they are the best thermogenic food type of all. Meaning your body burns alot of calories to just digest it. However there is no such thing as negative calorie foods, Solid protein is the best.

4. Only use carbs when you need the energy. For eg., When you wake up, before lifting and after. All the rest you should consume healthy fats and protein. Like at night when you go to bed is the most wrong time you can eat carbs. Because your body stores carbs (energy) called Gylcogen.

Well hopes this helps a bunch. Oh and give it time!!! Also you gotta run your body like its your business (thats has a double meaning).

Thanks guys, lots of solid advice in here.

I was surely expecting something like "do cardio you pussy fuckface"

But instead... people gave some great tips.. thanks i will give them a try and post pics with results.

do cardio you pussy fuckface...oh i mean avoid the dreaded insulin spike. 800 cals in a pwo shake isn't typical with any cutting protocol i have ever read/heard about...

research lots?

At 200lbs your protein doesnt need to be at 300g's and if your carbs are around 400 then your protein doesnt need to be that high as carbs are muscle sparing also...Get some BCAA and L-Glut these stop catabolism and dont have any calories take it before, during and after your workout, when u wake up and when u go to bed. I would have your protein at 270 carbs at 300 and fats at 50 grab some flax oil too and make sure it has omega 3's...

Carbs .... Yams, brown rice and oatmeal

Protein....CHicken, tuna, egg whites, lean beef salmon and shakes

Fats...Almonds, Flax, avocado

Also drop the milk in your shakes just use water

Drop the calories slightly, up the protien.

Isnt that a double negative? I know what you mean.

no that's...not a double negative.