Cutting progress halted...what now?

Ollie · 04-09-2006 01:42 PM

Hi guys...I've made really good progress with my cut over the last 9 weeks or so, but I've completely plateaued now.

I've gone from 13% to 11% and just have a tiny bit more to shift before I'm totally happy. I'll probably end up around 10% and leave it at that.

I've been following a routine similar to Martin's 'cutting without cardio' routine, and over the last 3 weeks or so have been doing some really low intensity running for 30 minutes first thing (after whey) on a couple of days a week.

It's worked really well, I've lost virtually no strength since I started (in fact have gained in some isolations) and definitely look and feel a lot leaner

Only thing is progress has halted completely. I'm currently on about 2500 kCals and don't want to go much lower, or will I have to? Or should I up the cardio a bit more? Also, if I do lower calories, which macros should I drop?

Currently on about 240 g protein / 70 g fat / 350 g carbs

Carbs are at breakfast, pre wo and post wo, with a few at meals between them.

**MartinM** · 04-09-2006 03:08 PM

Ollie, congrats on your progress so far. Sounds like you've done really well without too many sacrifices i.e. muscle and food

If I were you i'd do some incline walking on the treadmill for 20mins after your workout so long as your workouts are short and intense as i'm guessing they are.

What are your rest periods like at the moment?

How many days a week are you training?

2500kcals is still 'high' on a cut. At the end of your cut you could go as low as 1800kcals but I wouldnt advise it. So that you can remain comfortable, try reducing by 250kcals.

Your macros don't add up......you say 2500kcals but your macros are equivalent to 2900kcals-ish....

Lower your protein to 200g for a start unless you weight 240lbs

Ollie · 04-09-2006 03:56 PM

Thanks Martin...actually my protein is at about 200 g / day at the moment. Those figures are how I started, come to think of it. Carbs are lower than that as well.

I'm training 5 days a week atm, short and intense with approximately 40 second long rest periods. They're SO much fun!

Are you suggesting that I do the post workout cardio in addition to the morning cardio I've already thrown in? Or instead of?

I've been down to about 1800 kCal before and it definitely worked...got super lean but lost some lean mass as well. I don't want to do that this time because I can't maintain 8% very easily. My lifestyle's slightly different to Uni and 9-10% is much more maintainable. Also I'm fortunate in that my fat distribution is in all the right places

**Gareth83** · 04-09-2006 04:58 PM

Quote

Originally Posted by Ollie

Are you suggesting that I do the post workout cardio in addition to the morning cardio I've already thrown in? Or instead of?

Instead of. agreed drop 250cals.

2250 isn't exactly low!!

Ollie · 04-09-2006 05:26 PM

Righto then... hopefully that'll be enough to shift the last few lbs. I might drop the rest periods down as well!

**MartinM** · 04-09-2006 07:16 PM

Drop rest to 20-30 seconds.
drop kcals to 2250kcals and possibly eventually 2000kcals for week or two right at the end.
Do the cardio instead of, but again, you could double up in the last week or two to finish off your cut

HTH

**Tom** · 04-09-2006 07:18 PM

caffeine

Ollie · 04-09-2006 09:56 PM

Thanks Martin, that's a great help... I'm going to drop to 2200 now and cut the rest period down to 30 secs. That'll nail me

I'll see how that goes for a fortnight then adjust again

Caffeine wise... I have got some handy but if I had it at 5 pm (with the taurine pre workout) it'd probably keep me up a bit during the night

I'll get some pics up when I'm satisfied as well

**MartinM** · 04-09-2006 10:10 PM

Quote

Originally Posted by Ollie

Thanks Martin, that's a great help... I'm going to drop to 2200 now and cut the rest period down to 30 secs. That'll nail me I'll see how that goes for a fortnight then adjust again

Caffeine wise... I have got some handy but if I had it at 5 pm (with the taurine pre workout) it'd probably keep me up a bit during the night

I'll get some pics up when I'm satisfied as well

Good lad! Get the pics up soon!

Tom - what was the latest you took caffenie and managed to sleep?

I reckon 5-6hours and you'd be alright with a 200mg dosage

**Tom** · 04-09-2006 10:45 PM

i took it at 6-7pm 200mg and slept at 10,

if u take caffeine and think you wont sleep, mix in 5g of taurine in a glas of diet coke, drink and sleep, i cant remember the reason why but (i read this over at AL) it will literally knock you out and help you sleep