damn this is hard

going from 15 to 10 percent was easy.  but these last few lbs of fat absolutely will not come off.  i don't know what else to do.  i'm switching it up all the time, from 40-30-30 to low carb to who knows what.  each time i see some results, then they stop.  i'm almost ready to try this velocity diet, where you only drink protein shakes for a couple of weeks.  is there something i'm missing?  i'm doing cardio, counting the misc nutrients, just started an eca stack. i think i have it down, but it won't come off.  any suggestions are welcome.  this was more my rant than asking for advice, actually, so thanks for reading .

let's break out the shotguns we're going to town,
this quote from our weapons "this fight is more important than your life"
Hell is empty, the devils are here

6'2"
213
365 deadlift
265 bench
what a choir boy

How many calories are you eating vs. spending.

Oh and what song is that in your sig? I had it stuck in my head when I was lifting today.

how did u go from 15-10? I want to go from like 20- 15 15- 10 10-7  how much cardio should i dO!?

i don't know how many calories i burn, i don't keep track (that could be my problem) but i try and get between 1800-2000 a day.  i lift, run, and my job i'm on my feet all the time.  meh.  i'll just keep going at it with all i've got until i get there.  screw genetics, i wanna see my abs.

JR0D08, getting down isn't easy, but it isn't complicated either.  browse the nutrition and losing fat forum, and you will get more than enough information to keep you busy.  as for cardio, it depends.  i switch between 20-25 minutes of H.I.I.T, and 30-1 hour of low intensity a few times a week. 

oh, and that is from "live for this" by hatebreed, the best music for lifting weights, in my humble opinion.

let's break out the shotguns we're going to town,
this quote from our weapons "this fight is more important than your life"
Hell is empty, the devils are here

6'2"
213
365 deadlift
265 bench
what a choir boy

i'm almost ready to try this velocity diet, where you only drink protein shakes for a couple of weeks. 

you will lose weight, mostly water and muscle.
 
Remember, that eca stack effects the nervous system.
Basically your on speed.
3 days on 4 days off?
 
You will not lose that weight if you are starving yourself.
Get the 2500 calories, that you need for your weight.
 
But get every meal every 2 hours.
 
Cut out pasta, fruit, bread, dairy, all sugars, all crap.
try 30% protein 50% carbs and 20% fat
About
190 g pro
300 g carbs
60 g fat
 
Lots of water!
Every meal should be a supportive meal:
 Lean Protein
 Starchy Carbohydrate
 Fibrous Carbohydrate
 
Want some samples?  OK . . .
 
Lean Proteins include:
Chicken Breast
Turkey Breast
Egg Whites
Tuna Fish
Shellfish
Most Fresh Fish Filets
Lean Beef
Lean Buffalo
 
Starchy Carbohydrates include:
 Potato
 Sweet Potato
 Brown Rice
 Oatmeal
 Whole Grains
 Quinoa
 Amaranth
 
Fibrous Carbohydrates include:
 Broccoli
 Cauliflower
 Mushrooms
 Peppers
 Onions
 Asparagus
 Broccoli,
 green beans, 
 podded peas
 
Fibrous Carbohydrates include:
artichoke,
bok choy,
brussels sprouts,
chili peppers,
jalapeno peppers,
leeks,
eggplant,
endive,
red cabbage,
kale,
 
Less Fibrous Carbohydrates/ Veggies include
zucchini,
lemon grass
squash
baby carrots
cherry tomatoes,
beets
Lettuce
 
 Sample Supportive Meals
 Chicken Breast, Baked Potato, Broccoli
 A Piece of Fish, Brown Rice, a Green Salad
 Egg White Omelet with Spinach and Mushrooms, Oatmeal

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i was wondering how long it would take before you replied .    i'm just kidding, i hear what your saying, but i'm still doubtful of how that will work compared to what i've been doing.  it certainly would enable me to eat more, which i guess would make me happy.  i've already cut out basically everything that is bad  (with the exception of homemade chocolate chip cookies, those i can't resist).  i don't eat any fast food, i can't remember the last time i ate something that came in a wrapper, i'm doing ok there.  as for the eca stack, i dunno, i'm doubtful of it's effects.  i have a high tolerance for all supplements, and i have to take twice the dose (which equals 50 mg ephedrine) to feel anything at all.  i figure i paid money for it, i'll stick on it for the recommended six weeks, then just stop taking it for good.  i'm gonna keep dieting and switching things up, i'm just frusterated with it all.

let's break out the shotguns we're going to town,
this quote from our weapons "this fight is more important than your life"
Hell is empty, the devils are here

6'2"
213
365 deadlift
265 bench
what a choir boy

As I read it the problem now is that the body is starving and it aint givin up no fat when its starving.  Thats just how it works dog.
 
I don't recommend the eca... mind you...it has its place though.

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I would highly recommend against the ECA stack- speaking from experience. I used this for the same reason years ago and by the end of the cycle I never felt worse- like I was doing something really bad for my body. I had heart palpitations and drove off the road once on it. It's not physically addicting I don't think but mentally you come to rely on it for heavy days. Just some advice . . .
 

Just eat more.  Probably alot more.  Follow dans plan and you will be set.  The more you eat the higher your metabolism goes.  I would think with all that exercise you are getting your body has to be starving!

Hey Dog..what ever hapened with the cut!?

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hey you guys I have a quick question. Is it a bad idea to take chromium and creatine and protein? Thanks

I don't know what the chromium is for in that - do you have type 2 diabetes?
 
Anyway, thats all fine!

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my buddy took chromium for about 3 months while him and I were working out and he was losing fat and putting on muscle mass...also taking creatine and protein. figured I'd give it a shot too. No...no diabetes

Chromium plays a very small role in blood sugar maintenance.
 
Creatine and protein was probably the key added to a good training program and optimal diet.
 
http://www.discussbodybuilding.com/For_Gaining_Mass/m_111173/tm.htm
 

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I've got a pretty good diet routine going right now...so I'm not too concerned about that. One thing though...as it is I'm 6'5" 280..I'm a pretty big boy...and by big I don't mean muscle (yet).....Should I not try to bulk up so much now and just worry about toning down and try to lose weight before I pack on a bunch of muscle. Or does it really not matter?

It matters.  Muscle is the place in the body where fat is burned.  More muscle means faster fat burning.
 
Build muscle first.  You will start to lose fat and get leaner.
 
I actually lost fat faster than I gained muscle in the beginning.

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awesome. thanks man. I'm hoping this sh!t works for me. I'm just worried that I'm gonna swell up and look like an umpa lumpa. I got kind of a beer gut right now...and creatine helped me stop drinking beer(except on saturday). I guess we'll just wait and see. Hey also, as it is I'm working out 6 days a week. mon, wed, fri I'm doing arms and chest
tues, thurs, sun - I'm doing back, shoulders, legs. 6 days a week cardio and 5-6 abs....too much? I was talking to some other people and they said they lift 6 days a week but only hit the same body part once a week. That just doesn't seem right to me. you got any input? Thanks for your help

tues, thurs, sun - I'm doing back, shoulders, legs. 6 days a week cardio and 5-6 abs....too much?

Depends on the volume per muscle group and total time per day.
 

I was talking to some other people and they said they lift 6 days a week but only hit the same body part once a week. That just doesn't seem right to me.

Yes, thats a whole mindset but not necessary...the thing is if these people are going to overload the muscle past the point of diminished returns then they need to let the recovery happen over a longer period.
 
Some of the most important things are progression (periodization) and proper diet. 
 
Creatine is good.  good the 5-6 meals a day in.  They will be smaller.  Make Better food choices.  Save the beer for a cheat day 1-time a week.  try to do better than last week every week.  Don't worry about perfection.  Try to understand what perfection looks like then see what you can do to inch closer to it!
 

I'm hoping this sh!t works for me.

The right training and diet works for everyone!  (Except for people with certain health issues)
you should see noticeable changes-progress every 3 weeks.  If you don't then check in and work to find out why you don't see progress!
 
Start a new tread in the training section or journal section with your whole routine with all the specifics...plus all cardio, supplements, and your diet meal by meal...PM me and i will check it for you!
 
First - go read those threads and make a plan!

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when you say past the point of diminished returns..does that mean til failure...cuz basically thats what I'm doing.

No No...more like doing 20 sets per bodypart!

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oh ok...no way in hell i could do that...my a$$ would pass out on the spot. how do i start a thread?

oh ok...no way in hell i could do that...my a$$ would pass out on the spot.

but you can imagine people doing those mammoth muscle busting workouts who are not on performance enhancers would need the whole week to recover the muscle.
 
Its not the most optimal way to train.
 

  how do i start a thread?

Go to the particular forum area you want and select New Post at the top.

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thanks man...i got it up (not literally hahahahah)