Home / Nutrition & Diet /
Got to get under 20%!

  • GaizGittr
    Got to get under 20%!
    on: 2017-06-27 19:21:38
    Okay...here's my deal. At age 34, I quit working out. I was 6', around 242 lbs. with about 8% BF. After I quit, I sat on my ass for about 15 yrs. Now, I'm 47, 6', 270 lbs with 22% BF. I KNOW that I need to get my BF down, but it seems like I can't lose any weight unless I go down to like 1800 cals./day. I got back into the gym at the end of 2016 until now (about 8 mos. straight). I tried Vince Gironda's 'steak & eggs' diet - which worked pretty good for a while. Got down to 260 lbs. But since I never tried gear before, I had an opportunity and took it. So now, I'm mid cycle of Sust. 500 mg/wk. First cycle, test only...no sides. I have gained 10 lbs. back, but it seems to be pretty solid. I'm at abround 2500 cals./day (with about 250g protein). I saw my first upper ab about a week ago; but at 24% BF, that's still no good. What advice can you give that i can rock on with and get back to where I was? Willing to implement everything down to the calorie! Any help is appreciated.
  • IFBB Undercover
    Re: Got to get under 20%!
    on: 2017-07-15 00:00:00

    Hey bud, good to hear you’ve already been putting in some effort. Going down to 1800 cals for fat loss isn't crazy talk. Going much lower is common. you can use cardio to off set your deficit further. I start someone with slow steady state cardio but if they don't respond well, I increase it to HIIT.  Also you need to look at your time frame. You stopped training and probably stopped eating a bb diet when you stopped training 13 years ago. Its going to take a long time to get your metabolism in order. Maybe you were able to remove a few carbs in the past to get an effect but you’re body hasn't been on track for a long time, you probably don't have the muscle mass you did before and of course, you are older. So for sure, you will need to reduce calories further and push that much harder than before to get good fat loss