posted Fri, 11/02/2012 - 08:38
2123
Dropping from 10%-7% bf
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So what are some secreats you have once you hit 10% bf to drop to 7-8? My progress has dramitically slowed at 9.5%...
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Diet will ultimately dictate your goals. But here is what I do to shred up. Besides diet, 20 minutes of cardio after my workout. Then 1 hour after dinner I consume a simple 20g whey protein and aminos then a half hour later I go to the track and jog 3 miles and wind sprint 2 miles (Run the straight away and walk the half circle. Then a complex protein drink with aminos. AND no snacking when you come home. This gets me super lean and works every summer. You have great advice below and feel for shredding no carbs after 2pm is good. but if you sit in a cubical then you might want to think about 12pm. Good Luck an keep us posted.
zewisWifetry dropping all carps by 2pm.
I run 0 carb as mentioned below. 5 1/2 days keto then 36 hour refeed
Thats your problem... body thinks its starving so it holds on to as much bodyfat has it can... start and stick too a low carb hi protien diet... max 50G carbs all before 12 noon... and dont rely on cardio, jack up your weights and raise your intensity, this is how bodybuilders train pre/comp and it gets me down to sub 6 with no probs many many times bro.
Ok so im doing the 50g carb rule all with my first meal at 8:30am. Can i still have 1 cheat meal a week like a big mac and fries?
Lmao!.. you can do whatever you want bro.. personally i wouldnt have that shit near me never mind try to fkn eat it... but thats me!
Do you mean by intensity more reps, heavier weight , more sets, or less time in between sets?
Heres were i beilive your logical is flawed, if staying at 50g carbs you wont be in keto all you would do is restore liver glycogen thus increasing fat deposition. But regardless i kno ur a pro so i trust you. Now be specific 50g training days or
None? Also whats protocal for refeed?
50G every day for the length of the diet i.e i would give myself min 12wks to prep for stage work... regarding flawed suit yourself!.. this method has worked for me and many other people i prep for many many years and is still producing results for someone very close to me has we speak.... and whats all this refeed BS do you mean carb loading pre/comp if so its out of your league without plenty of practice bro
I just back tracked your posts ... you are DIET right!... do you want your name changing back ????
Man i lost the pass can u pm me it please? I dnt have the email addy eithier, thanks:) and for carbs ur depleted when u run 50g ed so should i have one day of 300-400g? To fill up glycogen. Ill be happy with 8% bro so u dnt gotta worry about the contest prep.
No bro just stick to the 50G every single day untill you reach your goal BF .. i reckon with the condition you are already in this will only take a few weeks then you can adjust the carbs back up to run in maintanance mode ok
RE/ name change just tried it wont work bro .. just stick with Rawman now ok
how many grams of protein in this hi protein diet? and how many days cardio and how long cardio at 130bpm. which is my zone for fat loss?
For you at 200lbs you need at least 400Grams... at your zone for cardio max 30mins AM/PM.. every day ok
thanks bro, im going to give it a shot. any advice on protein powder that tastes really good chocolate. cause i can't eat that fucking much. it makes me sick looking at all that food.
I am in britain bro so our stuff will be different to yours.. PM someone from USA like tread or Hollywood i am sure they will point you in the right direction.
your metabolism might be slowing down too much by refeeding every 6 days...try going 3 days under 30g carbs and then a refeed.
adjust your diet & cardio, its gotta be one of those
Yes obvously but im saying what are some tips? I lno its not the colone i wear or my toothpaste.
LOL... funny guy
what do u do for cardio? you need to switch it up constantly otherwise your body gets used too it which = slowed down results
I have ALWAYS been doing 30-60mins of low intesity cardio post workout so 5x a week. Incline 5 on treadmill and speed 3. Perhaps this week do HIIT post workout? Does your body really get use to the type
Of cardio you do?!?
what is low intensity? for my age is 132 bpm to lose fat. how many bpm are u at on low intensity and is that enough for you age?
it most definitely does get used to the cardio you do, try doing elliptical and bicycle also
Definitely agreed.
TropicanaJuicetry carb cycling to shock your body and get down to single digits, if you havent already
I do keto so 5 1/2 days no carbs then 36hour refeed
Hit the 50grms daily like vike said bro your first meal, and go for run in am on empty stomach 5 times week 30 mins you will hit low single digits for sure , just be consistant :-)