Here are some tips:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138#p335587138


If you'd like to have a specific diet to follow to drop to 160 lbs, here it is:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=385815537
Cutting diet for 1,600 cals (male)

1. Here is the complete supplement guide in the order of importance:

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=406592654
Supplement Guide

2. For water retention, you want to eat a like of diuretic foods and drink coffee, as well as a GOOD amount of water itself. Prevent the body from feeling dehydrated and you will purge excess water in the process. Some foods include: watermelon, lettuce, celery, cucumber, carrots, tomatoes, artichokes, asparagus, eggplant, cranberry, parsley, garlic, oats, apple cider vinegar, and of course - coffee and tea. Drink about 1.5 gals of water per day along with a good amount of the aforementioned foods.

Yes. When you are catabolic, your libido decreases. There is no way to prevent that. Also, low glycogen without being in ketosis will destroy libido. It's normal. The solution is something like this: http://www.bodybuilding.com/store/now/men.html

OK you are going to go on the pre-contest style cutting phase right now to get you the way you want to be.

If you are 10% at 186 lbs, that means you are around 167 lbs of lean tissue. You need to be around 177 @ 6% to be really ripped. Here's how we're going to shed those last 9 lbs.


1. Reduce calories to around 1,600 per day:: http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=385815537

2. Increase exercise to 1 hour of cardio per day (30 mins HIIT and 30 mins LISS) 7 days a week

3. Increase exercise to 1 hour of weight training 6 days a week (total with cardio and weights is 2 hours per day)

4. Increase dieuretic foods such as watermelon, lettuce, celery, cucumber, carrots, tomatoes, artichokes, asparagus, eggplant, cranberry, parsley, garlic, oats, apple cider vinegar, and of course - coffee and tea.

5. Make sure to drink 2 cups of black coffee each morning and 2 more cups prior to exercise every day. You can switch it up for green tea if you want.

6. Stay as active as possible!!! you need to be up and doing things as much as possible.

7. Get at least 8 hours of sleep per night and drink 1-1.5 gals of spring water per day.

8. 3 days before the cruise, ELIMINATE ALL CARBS from your diet. You will eat only protein and raw green veggies. (chicken on a salad, eggs on a salad, steak on a salad, etc)

9. 2 days before the cruise, reduce water intake to 1/2 gal.

10. 1 day before the cruise, reduce water intake to 1/4 of a gal. At night before bed (1-2 hours before) eat about 100g of complex carbs.

11. The day of the cruise, increase water intake to 3/4 of a gal, re-introduce all carbs starting that morning with 50g complex carbs and 50g simple sugars.

12. Second day of the cruise, put water intake back where you normally have it, and eat regularly. You will look good for up to a week before it starts smoothing out again. Stay active and get a tan, both will help on board the cruise for you to look your best.

Hey there.

First of all, for macros - you missed a small bit - no big deal but I corrected it for you:

119 fat = 1,071 cals
335 protein = 1,340 cals
416 carbs = 1,664 cals

4,075 total cals.


Anyway, your diet looks good and proper. I would avoid all "fat burners" because as a Mesomorph you simply don't need it on a lean bulk. Cutting is a different story, but for now, stay away from it.

For deadlifting, I would start at 135 for maybe 5-8 good slow clean reps to get a really good stretch and the muscles warm. Then do 225 for 2-3 easy reps with excellent form. Then do 315 for 1 rep of excellent form. Then do 405 for 1 rep of excellent form. Take about 3-5 minutes rest while still moving around, and then attempt the 495, 505, or whatever weight you are trying exactly. Deadlifts for me are always better after I lead into the 1RM rater than hit it from the start.

I got a question about this, is it normal when in ketosis to have trouble cumming? I never had problems getting it up but it always took a long time to finish even when trying for a quickie, even gave up on one attempt cuz it was literally taking forever and my gf couldnt take anymore

How would someone go about finding their macros for a 40/30/30 cutting split of 2200 calories?

Thanks ray, one last Q,

The ratios that I have 41 / 32 / 26. Carb prot fat, is good for my goals? Or should they be tweaked? Ty

No.

This is a libido effect probably caused by extreme catabolism and/or exhaustion.

protein = 4 cals per gram
carbs = 4 cals per gram
fats = 9 cals per gram


40% protein
30% carbs
30% fats.

40% (protein) of 2,200 = 880 cals divided by 4 cals per gram of protein = 220g protein (2,200 x .4 = 880 / 4 = 220)
30% (carbs) of 2,200 = 660 cals divided by 4 cals per gram of carbs = 165g carbs (2,200 x .3 = 660 / 4 = 165)
30% (fats) of 2,200 = 660 cals divided by 9 cals per gram of fat = 73g fats (2,200 x .3 = 660 / 9 = 73)

total of

220 protein
156 carbs
73 fats