Need advice. Body composition

Grandpa Ivan · 12-10-2012, 04:12 AM

I'm 29
103 kg
182cm
20% Bf

I consume 2700 calories per day
training 5 days per week. Circuit training (heart rate 120-140). 2 weeks hard, 2 weeks I reduce amount of work(3 days a week and 2 times less sets)
carbs: 50%
protein: 30%
fat: 20%
No sugar, no bread, processed food etc
little amount of fruits.
I boil food, grill or cook in slow cooker. Every meal I try to start with green vegetables (spinach).

I am on this diet about 4 months.

PROBLEM:
I lost a lot of strength and muscles instead fat. I take a lot of supplements:
cortisole blocker
test booster
gh booster
bcaa
aminos
post workout
pre workout
intra workout
animal pak
5htp
fat burner(not often)

What would you suggest to change my body composition and not to lose much muscles\ strength?
Thank you!

SmashPassSubmit · 12-10-2012, 06:32 AM

The simple answer is: lower your calories, lower your carbs, increase protein and fat and lift heavy shit instead of, or in addition to, circuit training.

Personally, intermittent fasting worked best for body recomp for me. There's a huge thread on this forum about it, if you're interested.

**PUO3** · 12-10-2012, 02:17 PM

more protein, more lifting.

**Chernabog** · 12-10-2012, 03:07 PM

Quote:

Originally Posted by PUO3

more protein, more lifting.

This. Lifting also helps burn fat. There is such a thing as too much cardio (and circuit training) for someone trying to burn fat and preserve muscle.

mtruitt76 · 12-10-2012, 03:09 PM

Percentages are not the best way to determine your macros, use bw and lbm instead. At 200 grams you are getting enough protien, what you most likely need is more fat. 20% of calories is usually regarded as the minimum amount. Low dietary fat can result in lowered testosterone which could account for your situation. Try upping your fats by 30-40 grams and see how that works.

Seriously-Dead · 12-10-2012, 04:15 PM

Jesus christ that is a long list of supplements. Get off every single last one of those immediately (except maybe protein/bcaa), especially 5htp; which serves only to increase stress hormones. Why waste your money? You don't need any of those, they're probably doing more harm than good.

Keep lifting weights too, you don't need cardio to lose fat. I don't think the carb/fat ratio makes a lick of difference, but upping protein intake would probably help.

**Da Speeit** · 12-10-2012, 04:16 PM

Quote:

Originally Posted by Chernabog

This. Lifting also helps burn fat. There is such a thing as too much cardio (and circuit training) for someone trying to burn fat and preserve muscle.

I actually think im at that point. I run before i lift, and i think it's fucking up my gains.

EddieLovesYou · 12-10-2012, 04:21 PM

Stop the supplements
Lift heavy 3x a week
15-20min of intense conditioning 2-3x a week (can be done after lifting)

Grandpa Ivan · 12-10-2012, 10:30 PM

Quote:

Originally Posted by EddieLovesYou

Stop the supplements

Ok. Now I know what I am doing wrong. Fucking supplements is the problem

**PUO3** · 12-10-2012, 11:10 PM

well, youre wasting a lot of money and putting a bunch of senseless bullshit into your body.

wouldnt say its your problem in this instance, though.

you need to lift more and increase protein/fat. other than that you should be fine. even a simple routine of bench/squat/deadlift 3 times a week should greatly help out on your issue.