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Hey guys. So I have been doing CB and CN at different times for about 2 years. I am CB right now training lifting MT&TF. I carbload on those training days. After every carbload the fat area around my belly and under my pecks is more noticeable. I could use some expert advice. I lift but I don't do a lot of cardio.1 week meal listmonday: AM Coffee with HC and splenda0800 Train1hr later Carbshock and protein12:00 chicken salad with heavy mayo and dark/white meat + skin1500 coffee with HC splenda1800 Creamy chicken with white rice and biscuits2100 Cup of Ice creamI drink water all day probably total of 6-7 pintsTue:AM Coffee w/hc and splenda1200 4 slices bacon and 5 eggs with butter1500 Coffee w/hc splenda1700 train 1 hr later carbshock and protein 1930 Dinner steak and baked potatoe2100 Cup of ice cream and 6 Oreo cookies with milkWater 6-8 cupsWed: AM Coffee w/hc and splenda1200 lunch Subway tuna salad double meat and 2 smoke sausages1500 coffee 1800 dinner 3 cups of chicken with guacamole and sour cream salad with blue cheese dressingthruAM Coffee w/hc and splenda1200 lunch 4 bacon and 5 eggs1500 coffee1700 train 1 hr later carb shock and whey1930 dinner sushi about 5 big rolls2100 ice cream (cup)FridayAM Coffee w/hc and splenda (also tbl spoon coconut oil)0800 train 1 hr later carb shock with whey1200 big chicken salad with ranch dressing1500 coffee (also tbl spoon coconut oil)1800 dinner chicken leg and thigh + 8 oz beef white rice plus pasta salad2000 upside down cake (cup)Sat0800 coffee with hc splenda (also tbl spoon coconut oil)1000 4 slice bacon and 4 eggs 1300 chipotle barbacoa bowl double meat with cheese sour cream and guac plus one low carb tortilla from mission with 6 g net carbs1800 dinner creamy chicken curry with fake cauliflower rice2000 (also tbl spoon coconut oil) sunday0600 coffee with hc and splenda (also tbl spoon coconut oil)0800 3 eggs 2 sausages and 3 bacon1200 lunch dennys prime rib salad with blue cheese dressing the little added chips removed.1800 dinner baby back ribs with very little bbq sauce saladMondayAM Coffee w/hc and splenda (also tbl spoon coconut oil)0800 train 1hr late carb shock whey1200 subway spicy Italian salad with double meat and ranch dressing1500 coffee with hc splenda1800 chicken thighs with mash potatoes 3 biscuits 2000 an its it2100 1/2 cup of banana pie
Are you currently 10%??If not try getting there first then worry about how to get under 10%. Only say that because at 10% you won't have much if any stomach or chest fat and you mention both showing up more after having carbs.
Hey guys. So I have been doing CB and CN at different times for about 2 years. I am CB right now training lifting MT&TF. I carbload on those training days. After every carbload the fat area around my belly and under my pecks is more noticeable. I could use some expert advice. I lift but I don't do a lot of cardio.1 week meal listmonday: AM Coffee with HC and splenda0800 Train1hr later Carbshock and protein12:00 chicken salad with heavy mayo and dark/white meat + skin1500 coffee with HC splenda1800 Creamy chicken with white rice and biscuits2100 Cup of Ice creamI drink water all day probably total of 6-7 pintsTue:AM Coffee w/hc and splenda1200 4 slices bacon and 5 eggs with butter1500 Coffee w/hc splenda1700 train 1 hr later carbshock and protein 1930 Dinner steak and baked potatoe2100 Cup of ice cream and 6 Oreo cookies with milkWater 6-8 cupsWed: AM Coffee w/hc and splenda1200 lunch Subway tuna salad double meat and 2 smoke sausages1500 coffee 1800 dinner 3 cups of chicken with guacamole and sour cream salad with blue cheese dressingthruAM Coffee w/hc and splenda1200 lunch 4 bacon and 5 eggs1500 coffee1700 train 1 hr later carb shock and whey1930 dinner sushi about 5 big rolls2100 ice cream (cup)FridayAM Coffee w/hc and splenda (also tbl spoon coconut oil)0800 train 1 hr later carb shock with whey1200 big chicken salad with ranch dressing1500 coffee (also tbl spoon coconut oil)1800 dinner chicken leg and thigh + 8 oz beef white rice plus pasta salad2000 upside down cake (cup)Sat0800 coffee with hc splenda (also tbl spoon coconut oil)1000 4 slice bacon and 4 eggs 1300 chipotle barbacoa bowl double meat with cheese sour cream and guac plus one low carb tortilla from mission with 6 g net carbs1800 dinner creamy chicken curry with fake cauliflower rice2000 (also tbl spoon coconut oil) sunday0600 coffee with hc and splenda (also tbl spoon coconut oil)0800 3 eggs 2 sausages and 3 bacon1200 lunch dennys prime rib salad with blue cheese dressing the little added chips removed.1800 dinner baby back ribs with very little bbq sauce saladMondayAM Coffee w/hc and splenda (also tbl spoon coconut oil)0800 train 1hr late carb shock whey1200 subway spicy Italian salad with double meat and ranch dressing1500 coffee with hc splenda1800 chicken thighs with mash potatoes 3 biscuits 2000 an its it2100 1/2 cup of banana pie
Have you bothered to track your macros and calories at all?While it may not be everything, you can still over eat and not lose fat, and it looks like that may very well be your issue.
Are you currently 10%??If not try getting there first then worry about how to get under 10%. Only say that because at 10% you won't have much if any stomach or chest fat and you mention both showing up more after having carbs.
+1While there will be a tad bit of lower back and stomach fat, if you have fat under your pecs, you are nowhere near 10%.
I had it checked and yes I am at 10%.. here is a photo today after last nights carb load. either way 10% or 12%I can't seem to get down much. I did a reset about 2 weeks ago. No I have not checked my micros. When I put all on paper I was think I am not getting enough calories. I am 5'11 190 lbs. I'll attach the workout plan in a sec.
I had it checked and yes I am at 10%.. here is a photo today after last nights carb load. either way 10% or 12%I can't seem to get down much. I did a reset about 2 weeks ago. No I have not checked my micros. When I put all on paper I was think I am not getting enough calories. I am 5'11 190 lbs. I'll attach the workout plan in a sec.
Well if you haven't bothered to look into your macros and calories that should be where you start.
I have been trying this workout plan but I add a bit to leg day which includes a bunch of Olympic lifting and abs on mon wed fri hypertrophy phase 1hypertrophy 1.1 day 1 lower body heavy1.machine hamstring curl 3x6@30 (2 ramp up sets)2. back squat 5x8@60 (3 ramp up sets)3. reverse lunge 4x12@60 (2 ramp up sets)4. barbell rdl 3x15@45 (1 ramp up set)4a. leg extension 4x15@30 (1 ramp up set)4b. leg curl 4x15@30 (1 ramp up set)5. standing calf raises 2x30@45 (1 ramp up set)hypertrophy 1.1 day 2 upper body heavy1. face pull 3x6@30 (2 ramp up sets)2. bench press 5x5@60 (3 ramp up sets)3. chin-up 4x6@60 (3 ramp up sets)4. slight incline db bench press 3x12@60 (2 ramp up sets)5. single arm db row 3x15@60 (2 ramp up sets)6a. barbell overhead press 3x12@45 (1 ramp up set)6b. rear delt raise 3x12@45 (1 ramp up set)hypertrophy 1.1 day 3 lower body pump1. hip thrust 3x8@45 (2 ramp up sets)2. front squat 5x8@60 (3 ramp up sets)3. trap bar deadlift 5x6@60 (3 ramp up sets)4a. bulgarian split squat 4x15@0 (1 ramp up set)4b. bulgarian split squat hold 4x30@60 (1 ramp up set)5. leg press 4x20 (3 ramp up sets)5a. bodyweight speed squat 3x25@45 (1 ramp up set)5b. reverse hyperextension 3x25@45 (1 ramp up set)hypertrophy 1.1 day 4 upper body pump1. band pull apart 3x6@30 (2 ramp up sets)2. chain/band bench press 4x10@60 (3 ramp up sets)3. wide grip pull-up 4x8@60 (3 ramp up sets)4a. dip 4x12@30 (2 ramp up sets)5a. barbell curl 4x10@30 (2 ramp up sets)5a. db curl 3x15@30 (2 ramp up sets)5b. triceps push down 3x15@30 (2 ramp up sets)6a. push-up 2xmax@30 (1 ramp up 10 reps)6b. hanging l-sit 2xmax@30 (1 ramp up 10 secs)hypertrophy phase 2hypertrophy 1.2 day 1 lower body heavy1. machine hamstring curl 3x8@30 (2 ramp up sets)2. back squat 6x5@60 (3 ramp up sets)3. step up 4x8@60(2 ramp up sets)4. db rdl 3x12@30(1 ramp up set)4a. leg extension 4x10@30(1 ramp up set)4b. leg curl 4x10@30 (1 ramp up set)5. standing calf raises 3x30@45 (1 ramp up set)hypertrophy 1.2 day 2 upper body heavy1. face pull 3x6@30 (2 ramp up sets)2. bench press 5x6@60 (3 ramp up sets)3. chin-up 4x10@60 (3 ramp up sets)4. incline db bench press 3x10@60 (2 ramp up sets)5. seated cable row 3x20@60 (2 ramp up sets6a. barbell push press 3x15@45 (1 ramp up set)6b. rear delt raise 3x15@45 (1 ramp up set)hypertrophy 1.2 day 3 lower body pump1. hip thrust 3x8@45 (2 ramp up sets)2. front squat 5x12@60 (3 ramp up sets)3. trap bar deadlift 5x8@60 (3 ramp up sets)4a. bulgarian split squat 4x20@0 (1 ramp up set)4b. bulgarian split squat hold 4x40@60 (1 ramp up set)5. leg press 4x15 (3 ramp up sets)5a. bodyweight speed squat 4x25@45 (1 ramp up set)5b. reverse hyperextension 4x25@45 (1 ramp up set)hypertrophy 1.2 day 4 upper body pump1. band pull apart 3x6@30 (2 ramp up sets)2. chain/band bench press 4x12@60 (3 ramp up sets)3. wide grip pull-up 4x10@60 (3 ramp up sets)4a. dip 4x15@30 (2 ramp up sets)5a. barbell curl 4x12@30 (2 ramp up sets)5a. db curl 3x20@30 (2 ramp up sets)5b. triceps push down 3x20@30 (2 ramp up sets)6a. push-up 3xmax@30 (1 ramp up 10 reps)6b. hanging l-sit 3xmax@30 (1 ramp up 10 secs)hypertrophy phase 3hypertrophy 1.3 day 1 lower body heavy1. seated banded hamstring curl 3x5@30 (1 ramp up set)2. box squat 4x6@60 (3 ramp up sets)3. alternating reverse lunge 4x8@60 (2 ramp up sets)4. single leg rdl 3x10@60 (1 ramp up set)4a. goblet squat 3x8@30 (1 ramp up set)4b. exercise ball hamstring curl 3x10@30 (1 ramp up set)5. 3 way calf raises 3x10@45 (each way / no ramp up sets)hypertrophy 1.3 day 2 upper body heavy1. single arm face pull 3x5@30 (2 ramp up sets)2. slight incline db bench press 4x5@60 (2 ramp up sets)3. neutral grip pull-up 4x6@60 (2 ramp up sets)4. neutral grip incline db bench press 3x8@60 (2 ramp up sets)5. chest supported row 3x6@60 (2 ramp up sets)6a. dumbell neutral grip push press 2x8@45 (1 ramp up set)6b. band pull apart 2x8@45 (1 ramp up set)hypertrophy 1.3 day 3 lower body pump1. single leg heels elevated glute bridge 3x6@30 (2 ramp up sets)2. goblet squat 4x12@60 (3 ramp up sets)3. trap bar deadlift 4x4@60 (3 ramp up sets)4. bulgarian split squat 4x10@60 (2 ramp up set)5. squat jump 4x15 (1 ramp up set)5a. bodyweight speed squat 2x25@45 (1 ramp up set)5b. reverse hyperextension 2x25@45 (1 ramp up set)hypertrophy 1.3 day 4 upper body pump1. single arm banded row 3x8@30 (2 ramp up sets)2. banded push-up 3x10@60 (2 ramp up sets)3. neutral grip pull-up 3x8@60 (2 ramp up sets)4. pec minor dip 3x12@45 (2 ramp up sets)5. single arm dumbbell curl 3x8@45 (1 ramp up set)6. ab wheel 2x8 (1 ramp up set)hypertrophy phase 4hypertrophy 1.4 day 1 lower body heavy1. machine hamstring curl 3x10@30 (2 ramp up sets)2. back squat 5x6@60 (3 ramp up sets)3. reverse lunge 4x8@60 (2 ramp up sets)4. barbell rdl 3x10@45 (1 ramp up set)4a. leg extension 4x20@30 (1 ramp up set)4b. leg curl 4x20@30 (1 ramp up set)5. standing calf raises 3x30@45 (1 ramp up set)hypertrophy 1.4 day 2 upper body heavy1. face pull 3x8@30 (2 ramp up sets)2. bench press 5x8@60 (3 ramp up sets)3. chin-up 4x10@60 (3 ramp up sets)4. slight incline db bench press 3x15@60 (2 ramp up sets)5. single arm db row 3x12@60 (2 ramp up sets)6a. barbell overhead press 3x10@45 (1 ramp up set)6b. rear delt raise 3x10@45 (1 ramp up set)hypertrophy 1.4 day 3 lower body pump1. hip thrust 4x8@45 (2 ramp up sets)2. front squat 6x8@60 (3 ramp up sets)3. trap bar deadlift 6x6@60 (3 ramp up sets)4a. bulgarian split squat 4x15@0 (1 ramp up set)4b. bulgarian split squat hold 4x30@60 (1 ramp up set)5. leg press 4x10 (3 ramp up sets)5a. bodyweight speed squat 4x25@45 (1 ramp up set)5b. reverse hyperextension 4x25@45 (1 ramp up set)hypertrophy 1.4 day 4 upper body pump1. band pull apart 3x5@30 (2 ramp up sets)2. chain/band bench press 4x8@60 (3 ramp up sets)3. wide grip pull-up 4x6@60 (3 ramp up sets)4a. dip 4x10@30 (2 ramp up sets)5a. barbell curl 4x8@30 (2 ramp up sets)5a. db curl 3x10@30 (2 ramp up sets)5b. triceps push down 3x10@30 (2 ramp up sets)6a. push-up 3xmax@30 (1 ramp up 10 reps)6b. hanging l-sit 3xmax@30 (1 ramp up 10 secs)hypertrophy phase 5hypertrophy phase 5hypertrophy 1.5 day 1 lower body heavy1. machine hamstring curl 3x12@30 (2 ramp up sets)2. back squat 6x8@60 (3 ramp up sets)3. step up 4x12@60(2 ramp up sets)4. db rdl 3x15@30(1 ramp up set)4a. leg extension 4x10@30(1 ramp up set)4b. leg curl 4x10@30 (1 ramp up set)5. standing calf raises 4x30@45 (no ramp up set)hypertrophy 1.5 day 2 upper body heavy1. face pull 3x8@30 (2 ramp up sets)2. bench press 6x4@60 (3 ramp up sets)3. chin-up 4x12@60 (3 ramp up sets)4. incline db bench press 3x15@60 (2 ramp up sets)5. seated cable row 3x15@60 (2 ramp up sets6a. barbell push press 3x20@45 (1 ramp up set)6b. rear delt raise 3x20@45 (1 ramp up set)hypertrophy 1.5 day 3 lower body pump1. hip thrust 4x8@45 (2 ramp up sets)2. front squat 4x15@60 (3 ramp up sets)3. trap bar deadlift 6x6@60 (3 ramp up sets)4a. bulgarian split squat 4x10@0 (1 ramp up set)4b. bulgarian split squat hold 4x60@60 (1 ramp up set)5. leg press 4x25 (3 ramp up sets)5a. bodyweight speed squat 4x25@45 (1 ramp up set)5b. reverse hyperextension 4x25@45 (1 ramp up set)hypertrophy 1.5 day 4 upper body pump1. band pull apart 4x5@30 (1 ramp up set)2. chain/band bench press 6x5@60 (3 ramp up sets)3. wide grip pull-up 5x8@60 (3 ramp up sets)4a. dip 4x15@30 (2 ramp up sets)5a. barbell curl 4x12@30 (2 ramp up sets)5a. db curl 3x12@30 (2 ramp up sets)5b. triceps push down 3x12@30 (2 ramp up sets)6a. push-up 4xmax@30 (1 ramp up 10 reps)6b. hanging l-sit 4xmax@30 (1 ramp up 10 secs)hypertrophy phase 6hypertrophy 1.6 day 1 lower body heavy1. seated banded hamstring curl 3x5@30 (1 ramp up set)2. box squat 4x6@60 (3 ramp up sets)3. alternating reverse lunge 4x8@60 (2 ramp up sets)4. single leg rdl 3x10@60 (1 ramp up set)4a. goblet squat 3x8@30 (1 ramp up set)4b. exercise ball hamstring curl 3x10@30 (1 ramp up set)5. 3 way calf raises 3x10@45 (each way / no ramp up set)hypertrophy 1.6 day 2 upper body heavy1. single arm face pull 4x5@30 (2 ramp up sets)2. slight incline db bench press 5x5@60 (2 ramp up sets)3. neutral grip pull-up 5x6@60 (2 ramp up sets)4. neutral grip incline db bench press 4x8@60 (2 ramp up sets)5. chest supported row 4x6@60 (2 ramp up sets)6a. dumbell neutral grip push press 3x8@45 (1 ramp up set)6b. band pull apart 3x8@45 (1 ramp up set)hypertrophy 1.6 day 3 lower body pump1. single leg heels elevated glute bridge 4x6@30 (2 ramp up sets)2. goblet squat 5x12@60 (3 ramp up sets)3. trap bar deadlift 5x4@60 (3 ramp up sets)4. bulgarian split squat 5x10@60 (2 ramp up set)5. squat jump 5x15 (1 ramp up set)5a. bodyweight speed squat 3x25@45 (1 ramp up set)5b. reverse hyperextension 3x25@45 (1 ramp up set)hypertrophy 1.6 day 4 upper body pump1. single arm banded row 4x8@30 (2 ramp up sets)2. banded push-up 4x10@60 (2 ramp up sets)3. neutral grip pull-up 4x8@60 (2 ramp up sets)4. pec minor dip 4x12@45 (2 ramp up sets)5. single arm dumbbell curl 4x8@45 (1 ramp up set)6. ab wheel 3x8 (1 ramp up set)
I had it checked and yes I am at 10%.. here is a photo today after last nights carb load. either way 10% or 12%I can't seem to get down much. I did a reset about 2 weeks ago. No I have not checked my micros. When I put all on paper I was think I am not getting enough calories. I am 5'11 190 lbs. I'll attach the workout plan in a sec.
You're leaner than I thought, but I'd place you around 12%. Regardless (bf% is just a number) you are at the point where you need to watch your food intake if you want to get leaner. And more importantly, it takes a while. It doesn't happen overnight. I know you've been on the diet for two years, but it took me about 5 years of training dieting until I could get to the point where I could walk around at 10% year round. This is without being in a calorie deficit.
ok so help me out a bit more. I figured that's what I needed to do but how? Am I putting in too much fat or too much carbs on my loads? Im trying to get specifics if possible. My listed diet if fairly normal for me.
I will but I don't recall JK speaking about it. What type of numbers should I be aiming for?
This is completely individual, but like Ibob says you are at a point to keep getting leaner you will have to start watching what you eat much closer.
To be honest the only way you are going to get detailed help is if you choose to pay a coach.Other wise it's trial and error to find what works best for your life, energy levels, and training.
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