T Nation

Need A Strategy

So I just got back from my nutritionist and have decided to shoot for a new goal. I’m looking for advice on how to best acheive it and hoping some of the good minds here can help me out.

About a year and a half ago I started taking my training and diet seriously. I was 6’2.5" and around 250lbs. If I were to guess I would say I was in the neighborhood of 25%bf (again, only a guess). So I strarted watching my nutrition and working out with a combination of full-body weight training (mostly compound movements) 3x a week and cardio 2x a week. In a year I got down to 196 lbs and 13% bf (these were my numbers in late March).

At that time I decided to really knuckle down on my nutrition (eating very clean) and lifting heavier and boxing 2x a week for strength/cardio/fun. By the end of July I was at 206 having gained a bit more than 8lbs of muscle and losing a bit more the 2lbs of fat. This was also aided by some supplements that my nutritionist gave me (I had started going to him in March).

When I last had my numbers checked, I had gained another 8+ lbs of muscle but lost no more fat. For those of you bad at math, that puts me at 214lbs at 11.7% BF. I’ve also raised my basal metabolic rate to nearly 2600 k/cals.

So, I now have a new goal of acheiving single digit bf% by the end of the year. Although I am packing on muscle at a pretty good pace, it seems like I am having a hard time continuing to burn fat.

I am a bit remiss to cut calories too much as I don’t want to lose this hard earned muscle but I would be willing to sacrifice some for the cause.

Given these specifics, would any one like to refer to a specific plan to acheive this goal. Again I am eating clean and approximately 2500 to 3000 k/cals a day. I can not really add an extra workout to my day (such as fasting cardio in the AM) do to work/family constraints. If you need any more info, ask away.

Even if I don’t get any responses, I have at the very least put my goal down in writing here. Hopefully that, in and of itself will help.

Thanks in advance.

[quote]tdrink wrote:
So I just got back from my nutritionist and have decided to shoot for a new goal. I’m looking for advice on how to best acheive it and hoping some of the good minds here can help me out.

About a year and a half ago I started taking my training and diet seriously. I was 6’2.5" and around 250lbs. If I were to guess I would say I was in the neighborhood of 25%bf (again, only a guess). So I strarted watching my nutrition and working out with a combination of full-body weight training (mostly compound movements) 3x a week and cardio 2x a week. In a year I got down to 196 lbs and 13% bf (these were my numbers in late March).

At that time I decided to really knuckle down on my nutrition (eating very clean) and lifting heavier and boxing 2x a week for strength/cardio/fun. By the end of July I was at 206 having gained a bit more than 8lbs of muscle and losing a bit more the 2lbs of fat. This was also aided by some supplements that my nutritionist gave me (I had started going to him in March).

When I last had my numbers checked, I had gained another 8+ lbs of muscle but lost no more fat. For those of you bad at math, that puts me at 214lbs at 11.7% BF. I’ve also raised my basal metabolic rate to nearly 2600 k/cals.

So, I now have a new goal of acheiving single digit bf% by the end of the year. Although I am packing on muscle at a pretty good pace, it seems like I am having a hard time continuing to burn fat.

I am a bit remiss to cut calories too much as I don’t want to lose this hard earned muscle but I would be willing to sacrifice some for the cause.

Given these specifics, would any one like to refer to a specific plan to acheive this goal. Again I am eating clean and approximately 2500 to 3000 k/cals a day. I can not really add an extra workout to my day (such as fasting cardio in the AM) do to work/family constraints. If you need any more info, ask away.

Even if I don’t get any responses, I have at the very least put my goal down in writing here. Hopefully that, in and of itself will help.

Thanks in advance. [/quote]

first–If you keep gaining muscle you won’t have to lose fat to achieve your goal.

second–you are not eating enough to continue to add mass oe even keep your 'hard earned muscle." Increase your calories about 500 with as much of that coming in fat and protein as possible. I’m certain that you are storing fat at this point and eating some muscle.

third–my math is fine, yours or your nutritionist, I’m not so sure. If your basal met. rate is 2600–(i dont think so) then what effect did you hope to achieve with a 2500 calorie intake. You have to factor in activity level. With your own estimates of activity as my guide you would need a minimum of 3000-3500 just to maintain your weight and muscle mass. That’s minimum.

That is where I suggest you start your calorie count. And again, make most of those increases in protein and fats. Limit carbs to am and PWO might help.

http://www.T-Nation.com/readTopic.do?id=658379

“My Experience on the Anabolic Diet”

Set some time aside and read up on it. It’s the only way I seem to get down into the single digits.