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Anonymous Sun 01 May 2011 21:58:00 No.7211835 View View Reply Original Report

Quoted By:

hey fit i need some help i need tips on how to drop my bf% ive been working out for a couple years not taking it too seriously though but i want to cut the fat now and i dont know how and i would like to know how i can get more traps i do them alot but they just dont get bigger any help would be greatly appreciated

Anonymous

Anonymous Sun 01 May 2011 22:15:00 No.7212035 Report

Quoted By:

anyone

Anonymous

Anonymous Sun 01 May 2011 22:16:00 No.7212050 Report

Quoted By:

Basically just eat a low calorie high protein diet and keep lifting.
Don't freak out about being hungry, measure your weight once a week and be patient.

Anonymous

Anonymous Sun 01 May 2011 22:36:00 No.7212192 Report

Quoted By:

Bump for similiar interest

camb !MSbRzCfyiQ

camb !MSbRzCfyiQ Sun 01 May 2011 22:39:00 No.7212213 Report

Quoted By: >>7212260 >>7212286 >>7212433

CAMB’s cutting guide
When you start getting fat:
10 x bw in lbs = daily cals on rest days
12 xbw in lbs = daily cals on training days
(note, you can go a couple hundred cals less on each day, IF you up your protein to the upper limit of the formula below, remember, as calories go down, protein MUST go up)

protein = 1-1.5g/lb of bodyweight, no exceptions. I find casein protein is extremely satiating, more so than meat/eggs/whey etc, so one of my meals will be a big casein shake
weights 3 times a week, reduced volume but most importantly keep the weight on the bar

ABA, BAB (mon,wed,friday)

For your A workouts do something like :

Bench 3x5
Squats 3x5

Anonymous

Anonymous Sun 01 May 2011 22:40:00 No.7212218 Report

Quoted By:

I kinda looked like you, bf% wise. Youre bigger tho
Anyway, i really had to count calories and make a food plan for myself. 500calorie deficit along with cardio burns fat off

tricky !hAU6ZByoyg

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tricky !hAU6ZByoyg Sun 01 May 2011 22:43:00 No.7212245 Report

Quoted By:

Op, i suggest you read the sticky once and start doing SS,
do one normal bulk first and then once you have acquired a decent amount of mass you can begin your cut, otherwise if you cut first it would look sickly and unhealthy...common knowledge

and coming to the information you need most, about cutting,
you can cut on SS, basically reduce your caloric intake by 1000kcals for the first 3 weeks and then taper up to 500kcal deficit and maintain while lifting heavy, keep cutting till you are satisfied with the results, you may also want to look into "ECA Stack" ...it helps

pic related, info about the Ephedrine stack by TL;DR TUNA

good luck

tricky !hAU6ZByoyg

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tricky !hAU6ZByoyg Sun 01 May 2011 22:45:00 No.7212260 Report

Quoted By: >>7212641

>>7212213
THIS!!

and here, thought this would be helpful OP

Anonymous

Anonymous Sun 01 May 2011 22:51:00 No.7212286 Report

Quoted By: >>7212296

>>7212213
Post pics? Not that I don't believe you, I just wan to see what that diet does.

tricky !hAU6ZByoyg

tricky !hAU6ZByoyg Sun 01 May 2011 22:52:00 No.7212296 Report

Quoted By:

>>7212286
you must be new here,
he's legit brah...srs

Anonymous

Anonymous Sun 01 May 2011 23:09:00 No.7212433 Report

Quoted By: >>7212617

>>7212213
How much of a difference does EC stack actually make?

glutestellar !4X4Ew0hQR.

glutestellar !4X4Ew0hQR. Sun 01 May 2011 23:33:00 No.7212617 Report

Quoted By: >>7212670

>>7212433
physically, 2-3% increased metabolism. Psychologically, with regards to hunger suppression and increased motivation and drive it's very effective.

Bateman !VUVVAn2YBE

Bateman !VUVVAn2YBE Sun 01 May 2011 23:37:00 No.7212641 Report

Quoted By:

>>7212260
Woah, back the fuck up - this works with pseudoephedrine too?

I can get that for about £2 a box at Boots...

Anonymous

Anonymous Sun 01 May 2011 23:37:00 No.7212648 Report

Quoted By: >>7212656 >>7212662

op here

i was wondering if its ok to eat the exact same thing everyday because im really busy during the weekdays so i cant count calories and make meal plans all the time so ya is it okay to just make my self one plan and eat nothing but that for however long my cut would be of course i would add somethign extra on training days but it would be preety much the same all the time also how long should a typical cut be.
right now about 16% bf want to try and get around 12% how long should this take

Anonymous

Anonymous Sun 01 May 2011 23:39:00 No.7212656 Report

Quoted By: >>7212714

>>7212648
How much do you weigh?
You can probably drop about 2lbs a week.

Anonymous

Anonymous Sun 01 May 2011 23:39:00 No.7212662 Report

Quoted By:

>>7212648
>Breakfast
eggs
>Lunch
chicken breast. Lots of it.
>Dinner
more chicken breast.

snack = tuna/cottage cheese

Anonymous

Anonymous Sun 01 May 2011 23:40:00 No.7212670 Report

Quoted By:

>>7212617
eh I tried it once and I found it to be more trouble than it's worth. Popping pills and being up and down on caffeine all the time...

How safe is clen? And how to dose it?

Anonymous

Anonymous Sun 01 May 2011 23:44:00 No.7212714 Report

Quoted By: >>7212734

>>7212656

i weigh roughly 180 give or take a few after the cut id like to still be over 170 with 12% is this unrealistic its alot of muscle to try and keep but idk thats why im asking

Anonymous

Anonymous Sun 01 May 2011 23:46:00 No.7212734 Report

Quoted By:

>>7212714
So you probably have about 10lbs to lose, 5-6 weeks I say.

Anonymous

Anonymous Mon 02 May 2011 00:03:00 No.7212918 Report

Quoted By: >>7212984 >>7213067 >>7213120

ITT: Dumb asses.

1/?

Lifting: your lifting routine should be the same as if you were trying to add muscle mass, just slightly lower the volume, and make sure that you spend no more than an hour and a half in the ggym. Durring a deficit your body is constantly teetering on the brink of catabolism, so decrease the total ammount of time you spend in the gym, and instead increase the intensity/ decrease rest periods, which will in-turn raise GH levels and elevate metabolism for up to 24 hours post exercise. Mkae sure you hit all of your compound lifts, and possibly lower the frequency of hitting each muscle group to allow for full recuperation which is slower while in a deficit.

Diet: eat what you are eating now, but each week lower your caloric intake by 300 calories until you stop gaining/losing weight and maintain the same weight for 1-2 weeks. Note the ammount of calories that you are consuming to maintain your weight, and then decrease your calories by 300-500 to allow for .5-1lb loss per week, do not lose any faster than this as it could result in muscle loss

Anonymous

Anonymous Mon 02 May 2011 00:09:00 No.7212984 Report

Quoted By: >>7213067 >>7213120

>>7212918
2/?
diet continued: Once you find the caloric intake that you lose around 1lb a week, then arrange your macronutrient ration to 45% protein 35% carbs and 20% fat which has been proven to be one of the most effective nutrient ratios for preserving lean mass. Once you fill in your nutrients fill thhem in in specific times. Explained below

Nutrient Timing:

Place the majority of your carbohydrates early in the day, and around your training(pre and post workout) The majority of carbs should be complex low GI carbs, with the exception of pre-post workout meals/shakes. Crabs shoulc be tapered off towards the end of the day, not eliminated but slightly tapered down.

Fat: Fat should be spread out almost equally throughout all meals, and should contain slightly extra in your last meal of the day before bed. Your post workout shake/meal should not have any fat in it.

Protein: eat 1.5x-2x your bw in protein. spread your protein equally throughout the day. Eat a slow digesting casein source of protein (dairy) before bed, and consume fast absorbing whey shakes, in the morning, pre and post workout.

Anonymous

Anonymous Mon 02 May 2011 00:16:00 No.7213067 Report

Quoted By: >>7213120

>>7212918
>>7212984
3/?
Diet final words, dont do stupid calculators to find out how much you need to eat, they are not acurate, especially the one posted in this thread. According to this calculator i need to consume 2000 calories, daily to lose weight when in fact i lose weight very easily on 3,000 calories daily, and can maintain my weight on 3,700 calories.

Extra: On your off days replace some of your carbohydrates with extra fat/protein, and lower caloric intake by about 100 calories.
-Cyclical Ketogenic (with refeeds) diets and intermittent fasting can and will work if you decide to try them, but thoroughly study them first

Supplementation:

-Take200mg caffeine with breakfast every day, and 200mg before training on training days.
-Fat burners are useless do not use them.
-Supplement with L-carnitine, and green tea throughout the day.
-Take a good multi-vitamin and take excess vitamin b complex and vitamin c for proper metabolism function and immune function as it is easier to get sick when in a deficit.

Anonymous

Anonymous Mon 02 May 2011 00:20:00 No.7213120 Report

Quoted By:

>>7212918
>>7212984
>>7213067
4/4

Cardio:

If your diet is in chheck their is no need to do any extra cardio then you would if you were trying to put on muscle mass. Just enough for a healthy cardiovascular system.

However cardio can help aid fat loss. One should perform Tow high intensity cardio sessions(HIIT) and 1 low intensity sustained cardio session (LISS) per week. The HIIT cardio should last 20-30 minutes, and the LIIS should last 45min-60min. Cardio should be performed fasted in the morning, but it is not required. If cardio is performed in the morning before breakfast it is recommended to take BCAA's or protein powder 15-20 minutes before exercise to avoid excessive catabolism.

Cardio such as swimming, sports, boxing, etc.. can and should be performed to your will. Just make sure you eat enough to avoid excessive weight loss.

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