Hello all,

I was wondering if anyone could help me with my diet or calorie configuration. Anything is good at this point....

I am in the process of cutting and for the past 8 weeks I have not lost one ounce of fat :d_frown: but have gained 2.5 lbs in Muscle Mass. :d_smile: I got a hydrostatic weighing composition this week and I am currently 23.6% bf @ 158 lbs. 37.3 lbs Fat Mass & 120.7 lbs Fat-Free Mass.

I currently weight train 5x per week (5 day split) and 2 days HIIT + 3 days moderate intensity 30-40 minutes @ 65-80% maximum heart rate.

The pic below is my food intake to give you an idea what I am eating. I eat almost the same thing everyday except dinner and sometimes lunch. Just to let you know that I do weigh & measure everything excluding veggies. Water intake hasn’t been the greatest but I am working on that. I do have a free/refeed/cheat day 1x per week going above maintenance level from 2500-3000 cals. The current deficit I am on is 1450-1600. My maintenance level is between 2363-2629 cals.

Supplements I take:
Creatine
Glutamine
BCAAs
L-Carnatine
VPX Clenbutrx
Protein Powder

If anyone could give any suggestions on how I can lose this fat, your expertise is very much appreciated.

Thank you so much for your help!

Desperate woman in Los Angeles……Val :o

This is my Food Program From FitDay PC software
http://www.valeriefontanez.com/knotbio/images/food.gif

My pictureshttp://www.valeriefontanez.com/knotbio/images/Val_weight.jpg

i really don't know what to tell you. it seems like you really know your stuff. you look stellar though.

actually, i do know what to tell you. you ever hear of swolecats swolegenix program? www.swolecat.com
http://216.156.252.156/wof/ - wall of fame

i sound like a spambot for swole or something but i'm not i swear. i've just been having luck with the program and many other people here have as well.

Hmm... don't know why you're not losing the fat... you might want to try dropping the 2 HIIT sessions and replace them with two extra moderate intensity cardio sessions. The creatine may also be causing false bf reporting because of all the water you retain. BTW, I saw you drink Syntrax protein, do you use Nectar? I just had a taste of it the other day and it is heavenly.

Thank you guys. I will look into swole's program. I can try to drop the HIIT. I read an article just recently that when you train in your anaerobic zone that your body still burns fat after your training session. I guess it's all about trial and error. It's just frustrating me. I love that I am gaining muscle mass but I just want the fat to go away!! :d_frown:

slush_puppy, yes, I do drink nectar and it is simply heavenly!!!! It even tastes good with just water and ice blended up with a tad of splenda. I have 3 flavors apple ecstasy, very cherry, & fuzzy navel which is my ultimate favorite. It's like having a Orange julius. :D

Thanks again for your comments. I appreciate you taking your time in posting.

Val :o

I am no swolecat but try slowing down for a week. Shrink your weight training to 3 times a week and remove HIIT. Your diet seems fine although swolecat has recommended to others to keep fats and carbs seperate. Good luck :tucool:

Come on now, girl. What's this about desperation? You look gorgeous. Your appearance makes my heart go boom boom boom, and you know it! :D

Anyway, to give my advice.

Unless you gained weight, the 2,5 lbs of muscle must have pushed away 2,5 lbs of fat. You don't mention if that is what happened, but it's something to keep in mind.

Have you tried upping your energy intake? If your maintenance is 2400-2600 and you eat 1450-1600, you have quite a high deficit. To lose fat, you might want to put yourself closer to your maintenance level.

You could also try cutting back on exercise. If you stress your body 10 times a week it might think that it needs to preserve every bit of energy that it can, thus clinging on to the fat.

Come on now, girl. What's this about desperation? You look gorgeous. Your appearance makes my heart go boom boom boom, and you know it! :D

Anyway, to give my advice.

Unless you gained weight, the 2,5 lbs of muscle must have pushed away 2,5 lbs of fat. You don't mention if that is what happened, but it's something to keep in mind.

Have you tried upping your energy intake? If your maintenance is 2400-2600 and you eat 1450-1600, you have quite a high deficit. To lose fat, you might want to put yourself closer to your maintenance level.

You could also try cutting back on exercise. If you stress your body 10 times a week it might think that it needs to preserve every bit of energy that it can, thus clinging on to the fat.

Aawwe, how sweet you are. Thank you for your comments! :o

Well, I did gain 2.5 lbs in Muscle but from my hydro test I lost no fat mass since the last test in June.

Thank you for your suggestions. I shall take them into consideration.

All the Best,
Val :o

Personally, I'd take that 2.5 lbs of muscle. Remember, that still will drop your BF% -- even if you didn't lose any body fat in actual weight. What I'm getting at -- to make the math simple -- a 100lb person has 20% BF. That means 20lbs fat, 80 lbs lean. She gains 5 lbs of muscle without losing an ounce of fat - 105 lbs. @ 85 lean, 20lbs fat. That brings the BF% down to 19%. A victory in my book.

Keep up the good work.