My 16 week road to reach 5%bf for fitness modeling work and maybe even a show.

[JpRus]

I am going to be using a mix of keto along with a different approach contest prep diet.

06.00 am training

08.00 12 egg whites, 1 apple, protein shake

10.00 100g rice, 1 apple, protein shake

12.00 red meat, salad (tomato, lettuce, cucumber), protein shake with 10g flax seed oil

14.00 100g bread, 1 apple, protein shake

16.00 tuna or chicken or fish, protein shake

18.00 100g maltodextrin, 1 apple

18.30 pm training

20.30 chicken or turkey or fish, salad, protein shake

Each two weeks I will drop a carb meal and replace it with a protein meal.



:Cutting Supps will include:

EphBurn 25 with aspirin.

Cardio will be performed every morning on an empty stomach for about 35 to 45 min. Plan to do cardio 7 days a week good idea?

Weight training later in the day.

My current weight is 218lb with 15% I am already 4 days in.

http://i353.photobucket.com/albums/r362/valentino100_2008/IMG_3547.jpg
http://i353.photobucket.com/albums/r362/valentino100_2008/IMG_3484.jpg

[JpRus]

any help will be much appropriated and repped.

[JpRus]

Well 6 straight days of fasted MISS cardio.

plus lots of weight training already seeing results in fat loss.


What do you guys think of doing cardio everyday 7x a week?

[AustrianOakJr]

Well 6 straight days of fasted MISS cardio.

plus lots of weight training already seeing results in fat loss.


What do you guys think of doing cardio everyday 7x a week?

You probably want to start with very little cardio and then increase it as you stall out. I would also advise against fasted MISS cardio. Studies show that fat burned during fasted vs. fed cardio is pretty much the same, especially when your heart rate is in that 75% of max range (MISS). When you do cardio while fasted, you run a much higher risk of chewing on hard earned muscle tissue. So basically much higher risk with little (if any) benefit. If youre stuck on fasted cardio, just do LISS cardio.....moderate walking up a small incline.

Diet is very hard to advise you on unless you include your calories, protein, carbs and fat numbers (totals for the day is good). I wouldnt just automatically drop a carb meal and replace it with more protein on a bi weekly basis.. Start your diet with 1.25g of protein per lb of body weight, .40g of fat per lb, and then fill the rest with carbs to the deficit your looking to achieve. Wait until weight loss tapers before you drop calories and switch around macros.

Also, you've got a good physique.....really thick up top, good arms, etc. You should compete, for sure.

[JpRus]

You probably want to start with very little cardio and then increase it as you stall out. I would also advise against fasted MISS cardio. Studies show that fat burned during fasted vs. fed cardio is pretty much the same, especially when your heart rate in that 75% of max range (MISS). When you do cardio while fasted, you run a much higher risk of chewing on hard earned muscle tissue. So basically much higher risk with little (if any) benefit.

Also, you've got a good physique.....really thick up top, good arms, etc. You should compete, for sure.

umm what about fasted liss?

and thanks dude you are not to shabby yourself?

[AustrianOakJr]

umm what about fasted liss?

and thanks dude you are not to shabby yourself?

Sorry....I edited my post as you were replying.....see above ^

[JpRus]

well fat is slowly started to drop off. Still at 13%ish face got a lot skinnier.


Still using same diet.

http://i353.photobucket.com/albums/r362/valentino100_2008/IMG_3606.jpg