How do YOU Cut? Share your techniques here

[dan_cote]

Okay. This is a general thread on whatever strategy that you have personally used to help you drop your body fat%. Give up the following information so it can be scrutinized and put under the microscope(just kidding...but not really)

Old BF%
New BF%
How long it took
Diet
Training
Philosophy
Inspiration
Products that ACTUALLY WORK

Progress pics are welcome.

[PerfectFormForever]

Old BF% - 12%
New BF% - 7% (at the time)
How long it took - 6 weeks
Diet - hard boiled eggs, cereal, skim milk, fruit, ham sandwiches, rice cakes, baked Lays, imitation crab meat, granola bars, tuna, chips and salsa, chicken, celery, natural peanut butter, low sugar jelly, wheat bread, pop tarts, salad, cheese sticks, pork chops
Training - (during my time on college track team) 3x week HIIT cardio on a track, and mostly bodyweight exercises/plyometrics
Philosophy - train hard, eat sparingly
Inspiration - we all had to cut a certain amount of bf because the coaches said our team was too doughy
Products that ACTUALLY WORK - EC stack (didn't actually use it during this particular stretch though)

[PBateman2]

Mine is very simple actually. Past five years have done basically the same thing.

Over five years ago, started at 165 lbs and around 12-13%BF.

Now at 195lbs and between 8-9%BF. Natty too.

-Fasted Training
-5 days per week eat right around maintenance.
-2 days per week eat 20-25% percent above maintenance - usually on back and leg days.
-No supplements. Just good clean foods and training as hard as possible each and every session.

Bottom line is consistency and patience. Most are not consistent so they end up failing.

[ejthomp]

......Over five years ago, started at 165 lbs and around 12-13%BF......Now at 195lbs and between 8-9%BF. ......



An overnight success story!

My story...

November 2008...252 pounds about 35% body fat
May 2009...200 pounds about 20% body fat
November 2009....192 pounds about 16% body fat
May 2010.... 190 pounds about 11% body fat
Currently 200 pounds about 15% body fat training for a marathon.

Keys have been a consistently good diet of high protein, lower carbs...40/40/20 diet..basically the same stuff just in different quantities depending on whether I'm trying to gain or lose. Only supplements have been a multivitamin and some whey protein when needed.

[MusclepharmPres]

I have always used the anabolic diet and had great results with it while feeling pretty good also.... it is high good fats with low carbs with carb loading on weekends:
right out of bed fat burner( I take my shred matrix)

3-5 whole eggs cooked in coconut or olive oil
2.5 hrs later
cheese cubes and almonds
2.5 hrs later (shred prior to meal)
fish,greens unlimited
2.5 hrs later
1.5 scoop combat in water
2.5 hrs later
meat ,greens

I always tell people to take tons of amino's also
I take my Recon and Bullet proof but keep amino's involved alot pre and post workout plus before bed.

[RC2008]

That looks like...0 food for a cut. Which is a bad idea. How did you lifts change on this?

[Invidia]

Start November 2009: 286 pounds
Currently: 179.5 pounds

Method:

700 Kcal of protein / fat daily (With some cheating in between)
Five day split + HIIT two days a week / Endurance training three days a week
Over summer 1000-1500 Kcal daily, run twice a day for as long as you can

Its not exactly rocket science, just eat less and you'll get slim fast

[RC2008]

Start November 2009: 286 pounds
Currently: 179.5 pounds

Method:

700 Kcal of protein / fat daily (With some cheating in between)
Five day split + HIIT two days a week / Endurance training three days a week
Over summer 1000-1500 Kcal daily, run twice a day for as long as you can

Its not exactly rocket science, just eat less and you'll get slim fast

Well it's really not that simple at all. When it comes to achieving a muscular, yet lean physique, and maintaining all your strength and muscle, it gets a bit more complicated than just eating less food and doing cardio. ;)

[Ferios]

Well it's really not that simple at all. When it comes to achieving a muscular, yet lean physique, and maintaining all your strength and muscle, it gets a bit more complicated than just eating less food and doing cardio. ;)

True, when I was fat all I had to do was not eat and my strength stayed the same/went up and I lost BF. Now I can't do that. Instead I carb cycle. I eat carbs on the days my body needs them (legs) and very little on the days they don't. I also no longer count cals. It's all about the macro's for me. Oh and cardio...I hate it so I don't do it :)

[metroins]

Old BF%: 35%
New BF%: Was 10%, now 13% (fail bulking)
How long it took: 6 months
Diet: 1500 calorie average, 180g+ protein 40g+ fat
Training: 6 day split, 60-90 min cardio 5x a week
Philosophy: Train harder than the next guy, if I keep doing what I'm doing things have to change.
Inspiration: I was unhappy in life
Products that ACTUALLY WORK: Whey protein

[Foozi]

- Eat 6 small meals a day...like grilled chicken and brown rice
- drink a **** load of water
- do less weight more reps

[pilip99]

actually im kind of the opposite of Foozi; i eat 2 large meals a day; yes on the boatload of H20; and actually try to lift heavier than on a bulk.

[Zaneseed]

- Eat 6 small meals a day...
- do less weight more reps

wut

[nondualism]

Old BF%
New BF%

How long it took
Diet
Training
Philosophy
Inspiration
Products that ACTUALLY WORK

Old: 22-25%
New: 12-14%

Took 4.5 months.

Diet: Fat Loss for Noobs rules and Intermittent Fasting

Training: Fat Loss for Noobs rules, push/pull split, 3-4/week. Right now, though, I'm doing Myo-reps.

Philosophy: Consistency

Inspiration: Look better naked

Products: EC Stack, yohimbine, Multi, TeamSKIP protein, calcium, Vitamin D, fish oil, creatine.

[PBateman2]

Old BF%
New BF%


Old: 22-25%
New: 12-14%

Took 4.5 months.

Diet: Fat Loss for Noobs rules and Intermittent Fasting

Training: Fat Loss for Noobs rules, push/pull split, 3-4/week. Right now, though, I'm doing Myo-reps.

Philosophy: Consistency

Inspiration: Look better naked

Products: EC Stack, yohimbine, Multi, TeamSKIP protein, calcium, Vitamin D, fish oil, creatine.

Well done.

What I personally like the most is your philosophy: "Consistency".

Thats really what it all boils down to.

[bs56260n]

word. man. thats live.

[bs56260n]

Well done.

What I personally like the most is your philosophy: "Consistency".

Thats really what it all boils down to.

PATRICK BATEMAN---Ideal human

[82ndSergeant]

gotta get that HIIT in.

[mskillaz]

Old BF% - 18%
New BF% - 13% (still going)
How long it took - 8 weeks
Diet - 1500 - 1800 kcal, keto (no carb-up = fail on my part)
Training - 6-8 reps, heavy, 4 day split. alternated between 20 mins HIIT and 40 mins LISS
Philosophy - Train hard, eat smart, be consistent
Inspiration - I hated how I looked
Products that ACTUALLY WORK - EC stack

This week i have started UD 2.0 in order to lose 5 - 8 more lbs while maintaining as much mass as possible, and than I'll be perma-clean-bulking.

[Xx7]

do you guys do cardio while cutting with intermittent fasting?

[saylee]

Old BF% 28
New BF% 17
its been awhile but im nowhere close to my goal.. :(
Diet - i gave up rice haha.. i know its funny to some people but its true about asians and rice, its what we grew up around and how we grew up... haha.. but seriously, gave up pop/soda, big macs ( pretty much dont eat burgers at all ), i eat alot of turkey and chicken breast, since i gave up rice i substitute everything with vegetables, and i eat beef jerky alot ( i know some people say that its bad but i love it as much as i love rice and giving up rice was hard enough..)
Training - alot of cardio, alot of light reps.. high intensity workouts
Inspiration -
Products - Hydroxycut hardcore, Lipodrene, 7 day flush, 1.M.R, RX6 ARIMIDEX HD

[gbone74]

I cut from 350lb-187lbs doing the following.

Old BF% 40% maybe
New BF% 13-15%
How long it took 12 months
Diet 2000 cals per day 200g protein some EFAs then some carbs to get me to 2000 cals
Training 5 days weight training usually heavy and 4x6-8 ,4 exercises for large bodyparts 2-3 exercises for small body parts ,no cardio
Philosophy Keep doing the right things and be CONSISTENT train when you're supposed to,stop eating when you're supposed to
Inspiration The transformations on this site,buckspin,bspencer,bunkmoreland to name a few but there are hundreds
Products that ACTUALLY WORK,only ever used whey and EFAs and a vitamin.I dont like stimulants and wont spend money on half the other **** out there

[velamj]

actually im kind of the opposite of Foozi; i eat 2 large meals a day; yes on the boatload of H20; and actually try to lift heavier than on a bulk.

Eating two large meals a deal will certainly slow down your metabolism. I would suggest eating many small meals to keep your thyroid hormone levels and therefore your metabolism very high which is more conducive to burning fat.

[benny54]

Oats, Chicken, 1/2 cup of carrots per day, 40 mcg clen the up the dose to 80-120 follow this for 6 weeks

[Emma-Leigh]

Eating two large meals a deal will certainly slow down your metabolism. I would suggest eating many small meals to keep your thyroid hormone levels and therefore your metabolism very high which is more conducive to burning fat.
^ you need to read up before you jump in with random myth based conclusions with no solid grounding in fact.

www.leangains.com

[velamj]

too bad i cant link you an article i just read that said exactly what i had said.
search "Effects of Metabolism Produced by the Rate of Ingestion of the Diet" read the abstract and the summary. I would believe The American Journal of CLINICAL NUTRITION over "leangains.com" im sorry.

[Emma-Leigh]

too bad i cant link you an article i just read that said exactly what i had said.
search "Effects of Metabolism Produced by the Rate of Ingestion of the Diet" read the abstract and the summary. I would believe The American Journal of CLINICAL NUTRITION over "leangains.com" im sorry.
How about you try all the references here then: Meal Frequency (http://forum.bodybuilding.com/showthread.php?t=119024341)
;)

[vanzack]

^ you need to read up before you jump in with random myth based conclusions with no solid grounding in fact.

www.leangains.com

this

[DuLac]

too bad i cant link you an article i just read that said exactly what i had said.
search "Effects of Metabolism Produced by the Rate of Ingestion of the Diet" read the abstract and the summary. I would believe The American Journal of CLINICAL NUTRITION over "leangains.com" im sorry.

This link?

http://www.ajcn.org/content/8/5/682.full.pdf+html

Where they force-feed rats by ramming food directly into their stomachs via a tube, vs letting them pick what they want? The calories in the ramming don't even correlate to the rats that grazed throughout the day, they didn't even track those calories. This study is so ridiculous I don't even know where to start.

Conclusion: Force feeding a rat via a tube directly into its stomach double the calories than a rat normally eats will make rats fat. Holy **** who knew?

[ChicaBella]

This thread is awesome. It confirms that as a newbie, I am doing a lot of things correctly. Thank you!! Stay tuned for pics!!

PBateman ----- YOU RAWK~~~!!!

[bake14]

Old Bf% - 22
New BF% - 5.4
Length - 10 weeks

Diet- Egg whites for breakfast, Chicken and yams or a substitute that is equivalent to a yam for meals 2-4 and meal 6 and meal 5 was after workout and it was whey protein and virtago. I would start at my maintaining body weight calorie wise and drop down 200 calories per week.

Workout-I used Hypertrophy workout plan using body part splits. I lifted 5 times a week and cardio everyday

Philosophy- If you use cheat meals you arn't as commited as you should be

Inspiration- I wanted to flip over a new leaf and get my body back

Products- Xtend, Whey protein, Virtago, Fish oil

[PBateman2]

This thread is awesome. It confirms that as a newbie, I am doing a lot of things correctly. Thank you!! Stay tuned for pics!!

PBateman ----- YOU RAWK~~~!!!

Thanks:)

All here to learn and get better.

[FemmeFatale28]

Eating two large meals a deal will certainly slow down your metabolism. I would suggest eating many small meals to keep your thyroid hormone levels and therefore your metabolism very high which is more conducive to burning fat.

ugh

[bartwaldon]

When getting cut there are things you want to avoid:

1. Fasting- lowers metabolism, catabolises muscle tissue, lowers testosterone, and growth hormone, depresses immune system.

2. Exessive cardio- catabolises muscle tissue, lowers testosterone, growth hormone, metabolism, immune system, and can wear on joints.

3. Low calorie dieting- Slows metabolism, hormone imbalances from lack of key nutrients, and catabolises muscle tissue.

4. High repetitions- Slows muscle growth which can slow fat loss. Muscle is your only true fat burner, so build as much of it as possible! Try using a hypertrophic exercising routine(uses a 10-12 repetition range for maximum muscle hyperteophy)!

5. Thinking that you can drop more than 2 pounds a week of fat. Losing 1 pound of fat in a week is great! That means that you burned 500 extra calories a day. Some bodybuilders with lots of muscle mass alongside a carbohydrate cycling diet can lose up to 3 pounds of fat per week but don't expect that for yourself. That's 1500 extra fat calories burnt a day. That is equivalent to walking 18.7 miles a day (131 miles a week). Many people claim to have lost more than that simply by eating good and exercising more but they are wrong. Most of the weight you lose at first is water weight do to the fact that a better diet usually has less sodium foods in it causing more retained water to be release. Also exercise promotes sweating and sodium is one of the minerals that is depleted with excessive sweating causing water weight loss. Some individuals carry over 40 pounds of extra water weight.
Crazy right? Well not as crazy as some people saying "Omg I lost 5 pounds in one day after changing my diet and taking a magic fat burner!"

Reality check: I don't think you burned 17,500 extra calories in one day. In a month? Mabe. But not one day.

Good luck to all of you with your fat loss goals, remember it's mainly the quality and timing of the calories you eat. Some great books I have read that talk about this are the Encyclopedia of bodybuilding, and the Arnolds modern bodybuilding encyclopedia.

The big bodybuilding professionals who compete know this and so should you.

[Emma-Leigh]

When getting cut there are things you want to avoid:

1. Fasting- lowers metabolism, catabolises muscle tissue, lowers testosterone, and growth hormone, depresses immune system.

2. Exessive cardio- catabolises muscle tissue, lowers testosterone, growth hormone, metabolism, immune system, and can wear on joints.

3. Low calorie dieting- Slows metabolism, hormone imbalances from lack of key nutrients, and catabolises muscle tissue.

4. High repetitions- Slows muscle growth which can slow fat loss. Muscle is your only true fat burner, so build as much of it as possible! Try using a hypertrophic exercising routine(uses a 10-12 repetition range for maximum muscle hyperteophy)!

5. Thinking that you can drop more than 2 pounds a week of fat. Losing 1 pound of fat in a week is great! That means that you burned 500 extra calories a day. Some bodybuilders with lots of muscle mass alongside a carbohydrate cycling diet can lose up to 3 pounds of fat per week but don't expect that for yourself. That's 1500 extra fat calories burnt a day. That is equivalent to walking 18.7 miles a day (131 miles a week). Many people claim to have lost more than that simply by eating good and exercising more but they are wrong. Most of the weight you lose at first is water weight do to the fact that a better diet usually has less sodium foods in it causing more retained water to be release. Also exercise promotes sweating and sodium is one of the minerals that is depleted with excessive sweating causing water weight loss. Some individuals carry over 40 pounds of extra water weight.
Crazy right? Well not as crazy as some people saying "Omg I lost 5 pounds in one day after changing my diet and taking a magic fat burner!"

Reality check: I don't think you burned 17,500 extra calories in one day. In a month? Mabe. But not one day.

Good luck to all of you with your fat loss goals, remember it's mainly the quality and timing of the calories you eat. Some great books I have read that talk about this are the Encyclopedia of bodybuilding, and the Arnolds modern bodybuilding encyclopedia.

The big bodybuilding professionals who compete know this and so should you.
There is so much myth in this post I don't know where to start... :o

[PBateman2]

When getting cut there are things you want to avoid:

1. Fasting- lowers metabolism, catabolises muscle tissue, lowers testosterone, and growth hormone, depresses immune system.

2. Exessive cardio- catabolises muscle tissue, lowers testosterone, growth hormone, metabolism, immune system, and can wear on joints.

3. Low calorie dieting- Slows metabolism, hormone imbalances from lack of key nutrients, and catabolises muscle tissue.

4. High repetitions- Slows muscle growth which can slow fat loss. Muscle is your only true fat burner, so build as much of it as possible! Try using a hypertrophic exercising routine(uses a 10-12 repetition range for maximum muscle hyperteophy)!

5. Thinking that you can drop more than 2 pounds a week of fat. Losing 1 pound of fat in a week is great! That means that you burned 500 extra calories a day. Some bodybuilders with lots of muscle mass alongside a carbohydrate cycling diet can lose up to 3 pounds of fat per week but don't expect that for yourself. That's 1500 extra fat calories burnt a day. That is equivalent to walking 18.7 miles a day (131 miles a week). Many people claim to have lost more than that simply by eating good and exercising more but they are wrong. Most of the weight you lose at first is water weight do to the fact that a better diet usually has less sodium foods in it causing more retained water to be release. Also exercise promotes sweating and sodium is one of the minerals that is depleted with excessive sweating causing water weight loss. Some individuals carry over 40 pounds of extra water weight.
Crazy right? Well not as crazy as some people saying "Omg I lost 5 pounds in one day after changing my diet and taking a magic fat burner!"

Reality check: I don't think you burned 17,500 extra calories in one day. In a month? Mabe. But not one day.

Good luck to all of you with your fat loss goals, remember it's mainly the quality and timing of the calories you eat. Some great books I have read that talk about this are the Encyclopedia of bodybuilding, and the Arnolds modern bodybuilding encyclopedia.

The big bodybuilding professionals who compete know this and so should you.


Many of those points were assume to be valid.......in 1990. Just performed a cursory look at your post.

Its Xmas and I have a 6 inch stack of french toast and 20oz of milk staring at my face so I'll quickly get to the point:D

Im sure others will chime in.

1.) No.

Read: www.leangains.com. That should get you started.

<<Look at this crazy guy - ME:D Been training fasted for five years. Walking billboard of catabolism. Many others like myself who train/diet like this with great results.

2.) Define "excessive". Not fair to respond unless that is defined.

3.) Again, would have to define "low calorie dieting". How severe a calorie deficit are we talking? Some do PSMF and/or VLCD and do fine. Short term fix though - IMO. Also, highly dependent on a person's starting BF%, training status, genetics, etc.. Many factors to consider.

4.) On a cut or bulk, always wise to train hard and heavy. Training philosophy should really not change except perhaps exercise volume. Agree somewhat with your view here. Think its best to get a mix of repetitions for best results. Big compound movements a bit lower in reps (6-8) and the majority of other movements in the 8-12 rep range. Abs and calves high reps.

5.) True for the most part. Kind of tied into the last sentence of my response to #3 above.

Train hard.

Happy Holidays.

[hankst]

When getting cut there are things you want to avoid:

[...]

This belongs into a greek mythology book, not into this forum.

[Christiffer]

Many of those points were assume to be valid.......in 1990. Just performed a cursory look at your post.

Its Xmas and I have a 6 inch stack of french toast and 20oz of milk staring at my face so I'll quickly get to the point:D

Im sure others will chime in.

1.) No.

Read: www.leangains.com. That should get you started.

<<Look at this crazy guy - ME:D Been training fasted for five years. Walking billboard of catabolism. Many others like myself who train/diet like this with great results.

2.) Define "excessive". Not fair to respond unless that is defined.

3.) Again, would have to define "low calorie dieting". How severe a calorie deficit are we talking? Some do PSMF and/or VLCD and do fine. Short term fix though - IMO. Also, highly dependent on a person's starting BF%, training status, genetics, etc.. Many factors to consider.

4.) On a cut or bulk, always wise to train hard and heavy. Training philosophy should really not change except perhaps exercise volume. Agree somewhat with your view here. Think its best to get a mix of repetitions for best results. Big compound movements a bit lower in reps (6-8) and the majority of other movements in the 8-12 rep range. Abs and calves high reps.

5.) True for the most part. Kind of tied into the last sentence of my response to #3 above.

Train hard.

Happy Holidays.

Pbateman, I'm confused. U said when u cut you eat at about maintenance and on leg and back day 20-25% over maintenace. Wouldn't this^ be a slow bulk not a cut?? I'm not testing your intelligence becaus i know u know your stuff by just wondering?

[Emma-Leigh]

Pbateman, I'm confused. U said when u cut you eat at about maintenance and on leg and back day 20-25% over maintenace. Wouldn't this^ be a slow bulk not a cut?? I'm not testing your intelligence becaus i know u know your stuff by just wondering?

Depends on total weekly calories intake (so: not if you drop to 20-25% under for the rest of the days)
For example, if one were to do a basic push/ pull/ legs type rotation:
M - chest/ shoulders [-25%]
T - legs [+ 20%]
W - rest [-25%]
T - back [+ 20%]
F - rest [-25%]
S - chest / shoulders [-25%]
S - legs [+20%]
M - rest [-25%]
T - back [+ 20%]
W - rest [-25%]
T - chest/ shoulders [- 25%]
F - legs [+ 20%]
S - rest [-25%]
S - back [+20%]

Total = [+20 x 6] + [-25 x 8]
Average = 120 - 200
Still in deficit of - 80

[bartwaldon]

Many of those points were assume to be valid.......in 1990. Just performed a cursory look at your post.

Its Xmas and I have a 6 inch stack of french toast and 20oz of milk staring at my face so I'll quickly get to the point:D

Im sure others will chime in.

1.) No.

Read:. That should get you started.

<<Look at this crazy guy - ME:D Been training fasted for five years. Walking billboard of catabolism. Many others like myself who train/diet like this with great results.

2.) Define "excessive". Not fair to respond unless that is defined.

3.) Again, would have to define "low calorie dieting". How severe a calorie deficit are we talking? Some do PSMF and/or VLCD and do fine. Short term fix though - IMO. Also, highly dependent on a person's starting BF%, training status, genetics, etc.. Many factors to consider.

4.) On a cut or bulk, always wise to train hard and heavy. Training philosophy should really not change except perhaps exercise volume. Agree somewhat with your view here. Think its best to get a mix of repetitions for best results. Big compound movements a bit lower in reps (6-8) and the majority of other movements in the 8-12 rep range. Abs and calves high reps.

5.) True for the most part. Kind of tied into the last sentence of my response to #3 above.

Train hard.

Happy Holidays.

YES- Without nutrients and calories our bodies go into survival mode. Short term, side effects may be minimal.

Excessive as in running until youre dizzy, and/or sick.

Short term low calorie diets are fine but some people use them for months and that can be harmful to health and cause muscle loss. Resulting in a lowered metabolism.

I agree with you about the training ,I was just giving a general range.

I gave general statments because each subject could literally have a book for itself and that would take forever! haha

Merry Chritsmas, and God bless!

Btw you have an incredibe body man!

[ryan2921]

YES- Without nutrients and calories our bodies go into survival mode. Short term, side effects may be minimal.

Pretty sure no one on these forums goes more than a couple days without food brah...

[bartwaldon]

Couple days? One day can lower your metabolism. Actually one meal can cause your body to store more fat the next. #1 rule, never miss a meal!!!!! For short term unhealthy fat loss "fast". It's common sense people.

[Zephraim]

Couple days? One day can lower your metabolism. Actually one meal can cause your body to store more fat the next. #1 rule, never miss a meal!!!!! For short term unhealthy fat loss "fast". It's common sense people.


YES- Without nutrients and calories our bodies go into survival mode. Short term, side effects may be minimal.


Honestly, where exactly are you getting your information from that makes you so sure you know what you're talking about?

[hankst]

Couple days? One day can lower your metabolism. Actually one meal can cause your body to store more fat the next. #1 rule, never miss a meal!!!!! For short term unhealthy fat loss "fast". It's common sense people.

http://www.leangains.com/

Yeah, that guy and Manu (PBateman) look incredibly fat. Must be because they don't eat for 18 hours per day.

...


-_-

[FemmeFatale28]

Couple days? One day can lower your metabolism. Actually one meal can cause your body to store more fat the next. #1 rule, never miss a meal!!!!! For short term unhealthy fat loss "fast". It's common sense people.

The bro is strong in this one. He means well though.

[Nick1971]

Old BF%
23%

New BF%
Should dial in around 8% by my calculations

How long it took
3-4 months, a work in progress, so far a little a head of schedule

Diet
500+ calorie deficit

Training
Strength training with free weights + endurance training by treadmill

Philosophy
Moderate intensity weight training and cardio

Inspiration
Not really inspired by anyone or anything. Just want to get lean.

Products that ACTUALLY WORK
Water. Lots of it. And a once-daily multivitamin. The rest is a high protein, low-calorie diet.

[PBateman2]

Pbateman, I'm confused. U said when u cut you eat at about maintenance and on leg and back day 20-25% over maintenace. Wouldn't this^ be a slow bulk not a cut?? I'm not testing your intelligence becaus i know u know your stuff by just wondering?

What Emma-Leigh said but I should have been more clear. My bad!

Now Im more of in a clean bulk mode following the above format that you stated.

Previously though I would have some days at maintenance (3-4 days), a couple days below maintenance, and then a couple days at a surplus (leg and back training days). Kind of a long recomp.

Message me if you still have questions and I can help you further or you can check out my journal in my sig.

Keep training hard.

[fpc4ever]

F leangains.com, alot of weak know-it-alls itt. Most dieting comes down to body type (endo, ecto,meso) and alot of the general rules are str8 BS. Fasting in anyway for an ecto bodybuilder is about the dumbest thing possible.

[Emma-Leigh]

F leangains.com, alot of weak know-it-alls itt. Most dieting comes down to body type (endo, ecto,meso) and alot of the general rules are str8 BS. Fasting in anyway for an ecto bodybuilder is about the dumbest thing possible.
^ Proof / evidence to back up your statements re 'lean gains'?
^ Proof / evidence backing up your statements re somatotype influence on diet?

[bartwaldon]

F leangains.com, alot of weak know-it-alls itt. Most dieting comes down to body type (endo, ecto,meso) and alot of the general rules are str8 BS. Fasting in anyway for an ecto bodybuilder is about the dumbest thing possible.

Very true.

[bartwaldon]

Honestly, where exactly are you getting your information from that makes you so sure you know what you're talking about?

Well all of my courses (written by ex world record holders, bodybuilders, with phds) emphasized those points ALOT. I got even more of my "myths" from the modern encyclopedia of bodybuilding. I will say, my courses emphasized calories in calories out, and the bodybuilding book emphasized the quality of calories. I personally think both approaches work especially when not overdone(too few calories). The best way to get ripped is to not only lose fat, but to gain/maintain muscle as well.

And please tell me what the myths are, I would like to know. :)

[jaklcrow]

- Eat 6 small meals a day...like grilled chicken and brown rice
- drink a **** load of water
- do less weight more reps

you should actually do less reps more weight on a cut

[jaklcrow]

I have gone from this
http://i922.photobucket.com/albums/ad64/jaklcrow/download-1.jpg

To this in a little over 3 months.
http://i922.photobucket.com/albums/ad64/jaklcrow/hjhjh.jpg


222lbs ? BF to 186lbs ? bf.

I used CKD pretty much to the letter.
http://forum.bodybuilding.com/showthread.php?t=36497

I eat 5-6 meals a day including my post workout shake.

I have been on the EC stack for most of the cut, along with a few others. I just started using Gasparis Phenorex.

BCAA's 5x a day, always use a PWO, multi, fish oil etc.

Much more in depth info in my log in sig.

[bartwaldon]

I have gone from this
[


222lbs ? BF to 186lbs ? bf.

I used CKD pretty much to the letter.


I eat 5-6 meals a day including my post workout shake.

I have been on the EC stack for most of the cut, along with a few others. I just started using Gasparis Phenorex.

BCAA's 5x a day, always use a PWO, multi, fish oil etc.

Much more in depth info in my log in sig.

You did a fantastic job! Very complex diet to follow. Props!

[jaklcrow]

You did a fantastic job! Very complex diet to follow. Props!

thanks man :). ya once u figure it all out its not bad though haha

[ss4vegeta1]

I have gone from this
http://i922.photobucket.com/albums/ad64/jaklcrow/download-1.jpg

To this in a little over 3 months.
http://i922.photobucket.com/albums/ad64/jaklcrow/hjhjh.jpg


222lbs ? BF to 186lbs ? bf.

I used CKD pretty much to the letter.
http://forum.bodybuilding.com/showthread.php?t=36497

I eat 5-6 meals a day including my post workout shake.

I have been on the EC stack for most of the cut, along with a few others. I just started using Gasparis Phenorex.

BCAA's 5x a day, always use a PWO, multi, fish oil etc.

Much more in depth info in my log in sig.

Wow amazing progress dude. But you were still fairly lean in the 1st pic. I want to see someone with love handles for once on this site drop to 5-6% body fat. And when I say love handles I mean a pic from behind not in front like most people take on here that say they have love handles.

[ss4vegeta1]

Also I want to add a few things.

To me the Warrior diet makes alot of sense on paper but why if you eat a ton food in your last meal it doesn't get stored as fat? The body can only absorb so much nutrients or store them for later. Alot of things can be stored in fatty tissue. The stomach is a very small gland. When people actually chew their food they can't eat that much. Which makes we wonder why 2-4 meals is better than 5-6 small, especially if they are insulin sens. Oh leptin sens. promoting meals. Lastly what if someone wanted to lose 15lbs of pure fat. They have to account for calorie intake, what happens if they fall below their bmr? Muscle tissue is catabolized right? Does it really make sense to really lower cal? IDK I really am starting to feel lost.

[WiLDFLeX]

Pretty sure no one on these forums goes more than a couple days without food brah...

I went two days (actually 44 hours) earlier this year, mostly to see how it felt and some other reasons. I really wanted to get 3 days, but I quit at 44 hours, though I was fine even though I felt like s### and I could have gone longer.

The first 24 hours - yes - I lost fluid weight, then I started to look flat.

After a while I felt a bit high and weak, and no matter how much I drank on day 2 I felt dehydrated, I get hypoglycemia easy so maybe it was a stupid thing to do but I want to get 3 days soon, just to see if I can and to gain more humility with others.

Aside from the drowsy and weak feeling the worst part was the stomach aches - it feels like a pro boxer has been slamming his fists into my guts, aches horribly. Oh yeah - and if anyone fasts - do not break the fast with coconut milk.. just goes through you lol. Oh yeah.. and the craving for junk food is bad God knows how people who are actually starving manage.. mine was just a pitiful amount of time.. I feel for them. I think I ended up with more fat after since I was just eating cakes / pizza / anything high calories like my body was afraid it would happen again. Hmm. I am gonna try again this week I think, maybe I'll make a thread of it.

[shotgun85]

Very true.

id rather believe guys who can show good results (PBateman + Leangainsowner + other big/ripped ppl) - you are not even half of him. No hate bro but I just think you can only put a certain method down if you already tried it (and executed it perfectly) and failed!

[defixon]

Well all of my courses (written by ex world record holders, bodybuilders, with phds) emphasized those points ALOT. I got even more of my "myths" from the modern encyclopedia of bodybuilding. I will say, my courses emphasized calories in calories out, and the bodybuilding book emphasized the quality of calories. I personally think both approaches work especially when not overdone(too few calories). The best way to get ripped is to not only lose fat, but to gain/maintain muscle as well.

And please tell me what the myths are, I would like to know. :)

Sure, I would be glad to my broscience buddy.

http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

All backed up by science. Prepare for a mindf*ck.

Edit: http://www.leangains.com/2011/01/better-blood-glucose-with-lower-meal.html
As well.

[defixon]

F leangains.com, alot of weak know-it-alls itt. Most dieting comes down to body type (endo, ecto,meso) and alot of the general rules are str8 BS. Fasting in anyway for an ecto bodybuilder is about the dumbest thing possible.

Unfortunately, I am stronger than you and follow LeanGains. u mad?

Care to elaborate why training fasted as an ecto is dumb? Thanks.

[WiLDFLeX]

Unfortunately, I am stronger than you and follow LeanGains. u mad?

Care to elaborate why training fasted as an ecto is dumb? Thanks.

I have no idea about cutting strategies, but you are not an ecto, at least not predominantly, you are clearly a mesomorph predominantly (great work btw), your arms for example have such big long muscle bellies - ecto's tend to have short muscle bellies. Your overall build appears to be meso or meso-ecto though.




In response to the thread as a whole:

As far as strategies, there seem to be so many that it is just bewildering. I remember when it used to be all about taking food little and often but never skipping meals, and then I read about intermittent fasting, and other seemingly opposing cutting strategies. Is it any wonder there's confusion out there when we can't agree with the basics?

Is it not possible that everyone's bodies will react differently to different strategies based on what they had been doing previously, their bodytype and the peculiarities of their own body etc? In which case arguing over one way of cutting versus it's opposite is not the most constructive thing to do?

So rather than saying "your way is BS THIS is how it should be done" would it not be better to say "this is what worked for ME - but your strategy may vary" and build up a body of references which others can look at and trial on themselves. Let people make their own decisions, don't brow beat them into submission or try to embarrass them into compliance.

[defixon]

I have no idea about cutting strategies, but you are not an ecto, at least not predominantly, you are clearly a mesomorph predominantly (great work btw), your arms for example have such big long muscle bellies - ecto's tend to have short muscle bellies. Your overall build appears to be meso or meso-ecto though.


lol, wut?

Did you even look at my before picture? I was a twig all my life, able to eat whatever I desired. Is that not an ecto? I must be unaware.

[WiLDFLeX]

lol, wut?

Did you even look at my before picture? I was a twig all my life, able to eat whatever I desired. Is that not an ecto? I must be unaware.

Being a former 'twig' does not make someone an ectomorph, and no - being able to eat whatever you want is not the defining characteristic of an ecto, more like an active individual, usually young, usually male, usually of meso and/or ecto bodytype.

I have looked at your pictures - you have done really well, you look excellent - but you're not an ecto, primarily. That doesn't mean that you shouldn't be proud of what you have achieved of course.

[defixon]

Being a former 'twig' does not make someone an ectomorph, and no - being able to eat whatever you want is not the defining characteristic of an ecto, more like an active individual, usually young, usually male, usually of meso and/or ecto bodytype.

I have looked at your pictures - you have done really well, you look excellent - but you're not an ecto, primarily. That doesn't mean that you shouldn't be proud of what you have achieved of course.

Ok, I'll agree with you. But what does this have to do with people that follow LeanGains are weak? Still confused. In other words, why did you quote me and say I wasn't an ecto when I was just backing up my training method?

I guess because you think an ecto shouldn't train fasted? But why not? I love when people just state things and never give any reasoning.

[WiLDFLeX]

why did you quote me and say I wasn't an ecto when I was just backing up my training method?

Because your training method was not applied to an ectomorphic bodytype, it was applied to a mesomorphic or predominantly mesomorphic with some degree of ectomorphic bodytype, even though you apparently were stating otherwise.

Basically, if we want to say what worked for us, or put forth theories then we need to be consistent with our facts, it's not a personal attack - just an observation.



I guess because you think an ecto shouldn't train fasted

No, see above - I just want this to be consistent, remember that there will be newbies reading this thread in time, it's just best if we *everyone* is factually consistent with their self reporting as this will help others get it right in future.

As far as what I think? I haven't formed an opinion yet, I don't know - I'd like to see more reports from people to see what worked for them - perhaps we shall see a pattern in what successful and unsuccessful ectomorphic bodytypes do.

I think everyone should be able to report what they have found works for them, even if it goes against the status-quo, and also that they shouldn't fear saying it for fear of being ridiculed. Keep doing whatever's working for you.

[whine]

As a FFB I believe in a low carb approach, not only fat loss but lifestyle. I get fat so easily its not even funny.

Lately things have, however changed due to IF. I have allowed myself more carbs after training with only BCAA and I have never been in such a good condition (which is still not that good, but anyway)

[Paul-T]

Very interesting website...I love when "common knowledge" is "debunked". Not to imply I doubt the claims, it just goes to show no one really knows how the hell the body works and there are many paths to the same place. I also appreciate where he mentions no one takes the time to read the studies and make proper conclusions. I didn't read the studies myself; at the moment I'm only interested in some 3AM critical thinking, not a research project. It's nice to be reminded that many popular studies have very little relevance to real world situations.

After trying the old fashioned "lift weights, eat more protein, and consume less calories" thing I might have to check this one out. Eating during only 8 hours of the day would really simplify meal planning...However I've also noticed that applying many of these principles to my current schedule gives me a very similar routine to what I have now. The main difference is skipping breakfast and eating larger meals.

I love how health can be as simple or complex as you want it to be :)

[coals]

All diets work as long as they obey the law of thermodynamics.
Calories in < calories out.

Anyway, i use Intermittent fasting basically as a lifestyle bulking cutting or just maintaining. It's just too damn easy for me. And eating all day makes me blow up so fast its scary, my appetite is endlesss...

Regarding actual method of cutting, i prefer to do Rapid fat loss or a modified PSMF with slightly higher carb intake around workouts. Then UD2.0 (see lyle mcdonald's work) to single digits.

Before: 35+%
After: I tend to fluctuate, mid teens is effortless to maintain, 10-12 getting near 10% requires a bit of effort. I've never successfully maintained single digits lol.

I'm realllll good at cutting, i can drop weight like indians drop rice at weddings. I just can't stay there.

[Cloudstryfe]

Old BF%: 35%
New BF%: Was 10%, now 13% (fail bulking)
How long it took: 6 months
Diet: 1500 calorie average, 180g+ protein 40g+ fat
Training: 6 day split, 60-90 min cardio 5x a week
Philosophy: Train harder than the next guy, if I keep doing what I'm doing things have to change.
Inspiration: I was unhappy in life
Products that ACTUALLY WORK: Whey protein

Wow how harsh was your cut?

[alanrlow]

Eating two large meals a deal will certainly slow down your metabolism. I would suggest eating many small meals to keep your thyroid hormone levels and therefore your metabolism very high which is more conducive to burning fat.

Bulls#it!

[Cape1]

Okay. This is a general thread on whatever strategy that you have personally used to help you drop your body fat%. Give up the following information so it can be scrutinized and put under the microscope(just kidding...but not really)

Old BF%
New BF%
How long it took
Diet
Training
Philosophy
Inspiration
Products that ACTUALLY WORK

Progress pics are welcome.

Not sure what I did with my before pics but just think Big and Fat. After is my avitar, which was after my first contest prep.

Before BF%: 30+

After BF%: 7% roughly (avi)

How Long it Took: 30-35 weeks

Diet: Progression. Early on was balanced at a deficit. As time wore on, carb cycled 3 low/1 high. Then 3 low with 1 high meal. Then 5 low and 1 high. Then calorie cycling. etc.

Training: Very high volume training with a focus on Lactate and enough high intensity cardio to kill Terrell Owens. NOte: this was ideal for obliterating fat but not friendly to muscle preservation. I would not do it this way now. But, I also don't need to loose 20% + bF this time either.

Philosophy: Then: to loose weight as fast as possible to meet my goal. Now: Take it slow and steady. Your body will only give you so much fat loss. Pushing for more than your body will give you never ends well. Your body has it's own time line which is often different than what your heart would like to see. I also beleive in real food instead of supplements. EX: right now, I haven't even been using protein powder. I would rather eat meat and eggs.

Inspiration: Mainly vanity in the beginning as most former fat guys would probably say. This time: I just want to feel good, be healthy and be the best me possible. I really don't care anymore what people think. I'm not trying to impress anyone. I think my workouts are better as a result. I enjoy them more, get more out of the mind/muscle connection, I'm much more content in my diet and training; and, in general, I just let the world turn. The difference then vs. now? Then I needed to wear tank tops at the gym, always went there when it was busy. etc. Now: I lift in my basement. I would still lift if I were on a desert island and would never see people again. I would still train because I like to.

Products that Actually Work: Steroids! Kidding. Seriously, Scivation BCAA; S.A.N Fish Fats; Multi Vit.; The less supplements you buy, the better. Getting real food instead of food like supplements is huge. Ask any down-range soldier if he would rather eat a nice chicken dinner or an MRE....I don't think his answer would shock you. Forget pro-steroids, test boosters, glutamine and most fancy creatine blends. Keep it simple.


Hope this helps!

[Langeland]

F leangains.com, alot of weak know-it-alls itt. Most dieting comes down to body type (endo, ecto,meso) and alot of the general rules are str8 BS. Fasting in anyway for an ecto bodybuilder is about the dumbest thing possible.

you need to do some reading before you start posting stupid **** and confusing people.
READ:en.wikipedia.org/wiki/Somatotype

[dwayne.kimmel]

okay i have read a bunch of difrent stuff from diets to first hands and every thing in between now i have a slender body style iv been working out for almost 2 years prity steadaly and iv exceeded my standerds in muscle gain but no matter what i do i can not lose my 3 in f bely fat i run i do plyo i do cardo weight lifting iv done p90x insanity cross fit iv taken a compleat cycle of animal cutter 2 compleat cycles of animal original and still nothing. now my current job restrics how often i get to the gym and how often i get to eat and eat healthy are there any sugestions on how i can kick this belly fat iv had for 10 years



thanks
a very disapointed army man

[gascap]

im new to all of this i weigh about 255 and am about 30%bf and am starting a cutting phase obviously to cut bf but im unsure of diet. I am lifting 6 days a week and from everything ive read i should be taking in around 3300 calories a day over 6 meals im trying to do it using mostly chicken, eggs, lean red meat greek yogurt and fruits and vegs. could someone help me out with a decent preset if this is even right.. thanks gascap




Oats, Chicken, 1/2 cup of carrots per day, 40 mcg clen the up the dose to 80-120 follow this for 6 weeks

[greesemuunkie]

Okay, I'm a newbie, so when my #s are put out there, please know I've only been at this for a little bit. (so embarrased but want to be involved!)

old bf%- 30
new bf%-20
took 6 weeks
keto diet
low intensity training--but trained EVERY DAY but sunday
philosophy-- nothing tastes as good as being thin feels (not really mine but whatever)
Inspiration--Jamie Eason
Products-- only used protein powders (BSN, Isopure) and BCAAs








Okay. This is a general thread on whatever strategy that you have personally used to help you drop your body fat%. Give up the following information so it can be scrutinized and put under the microscope(just kidding...but not really)

Old BF%
New BF%
How long it took
Diet
Training
Philosophy
Inspiration
Products that ACTUALLY WORK

Progress pics are welcome.

[jamesyboi]

Interesting thread.

AUG10-MAR11
Old BF 56%
New BF 26%
How long it took 7/8 months. (-63kgs)
Diet - 5 small meals, more carbs in AM more protein in PM.
Training - 4 days lifting, plus daily walks.
Philosophy - Train heavy with basic proven movements. Squat/Bench etc
Inspiration - The Biggest Loser series. UK, USA and AU versions.
Products that ACTUALLY WORK - Water, Steak, Vegetables, Fruit, Fish, Chicken, Protein shakes.

[jsh6487]

Old BF%: Never had BF checked but 6 ft, 320 lbs
New BF%: 6 ft, 193 lbs
How long it took: A year...should of been half that if didn't cheat so much
Diet: 1500-1800 calories. Lots of protein. Eggs, Tuna, Chicken breast, turkey, turkey burgers, cheese, cottage cheese, whole wheat bread/wraps, whole wheat pasta, veggies, salad.
Training: Chest/shoulders 2 days week, Bi's/Tri's 2 days week, Legs/Back/Abs 2 days week. Usually 20 minutes of light cardio thrown in every day after lifting.
Philosophy: Be consistent. Don't have a cheat day because it leads to cheat week then cheat month.
Inspiration: Do it for the ladies!!!
Products that ACTUALLY WORK: Whey protein and EC stack

[Toofattorun]

Old BF% I have no idea...FAT!!! 5 foot 10, 281 lbs, waist 48 inches.
New BF% Still have no idea. 220 lbs, waist 38 inches.
How long it took. I am at 24 weeks.
Diet. Watched my calories, more meat, IF the last 9weeks.
Training. Walking mostly, weights the last 3 weeks.
Philosophy. None really, just pay attention to what you are eating it all counts.
Inspiration. Tired of being fat. Leangains.com here lately.
Products that ACTUALLY WORK. Your mind...hell, I don't know. I am still trying to figure it out.

Progress pics are welcome.[/QUOTE]

[P2000]

Hi guys


Old BF% :

Not too sure , but I was circa 335 with 52" waist

New BF% :

=<10%

How long it took

- 4 years.

Diet : 100% clean, unprocessed, natural foods, enough carbs to satisfy what I'm doing/had done for the day [which usually means a lot of carbs!] always relatively low fat, always very high protein. Never starved, always ate when hungry, never counted a calorie, always loads of energy.

I swear I would just curl up into a ball and sleep all day on a lot of the food intakes I see on here!

Training:

Cardio: Twice a day, more intensity as time went on [and became fitter] I walked before I cycled before I ran. Outside running is now my main stay as regards cardio. Not into intervals or anything with acronyms , just as many cals burned in as short a time as possible.

Weights: Every other day, 4 way bodysplit, 3~5 sets max a bodypart, , always heavy, always to failure, wait 9 days before hit same bodypart again, always strive to progress.

Philosophy:

For me, I don't believe in diets per se, so it had to be a lifestlye thing, rather than a quick fix. Anyone can starve themselves and lose weight, keeping it off is a different matter altogether. Diets fail because when you come off the diet/stop counting cals people put the weight back on. Concentrate on dropping bodyfat slowly whilst simultaneously getting stronger for decent reps, never a "cut" or "bulk" on food intake either too low or too high.

Apart from the 18 pounds I put on trying to stop smoking ,it took me from Oct 2003 to April 2007 to put the bulk of my weight on when I packed in smoking [and took to excessive sugar and fat like I don't know what on top of my regular diet] so I was quite prepared for it to take that long to take it off, as long as I was in shape for the big 40.

Inspiration: Myself, or rather how I was [and always had been] before I packed in smoking. That might sound vain, but I actually knew what I'd end up looking like at the other side

Products that ACTUALLY WORK: For me, eating clean food + hiking boots, trainers, swimming shorts and my cycle [ok and very, very occasionally my inline skates but please don't tell anyone]


Cheers!

[ddnguyen96]

Sure, I would be glad to my broscience buddy.

http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

All backed up by science. Prepare for a mindf*ck.

Edit: http://www.leangains.com/2011/01/better-blood-glucose-with-lower-meal.html
As well.

Intermittent Fasting is awesome for cutting! Doesn't even feel like I'm dieting most of the time :)

[Matti62]

Old BF% - 32%
New BF% - 15%
How long it took - July 2010 to May 2011 (on and off dieting)
Diet - chicken breasts, fruits, veges, protein and TONS of water.
Training - musclebuilding 3-4x a week, HIIT, cardio, biking on others.
Philosophy - work hard, if you want it that bad.
Inspiration - prove those who doubted you wrong.
Products that ACTUALLY WORK - MPOWER.

[elephant1x]

6'1 , 184lbs. Started in December at a very leisurely 220lbs (college eating and quality buds)

Diet: 2on1off approach currently. 3000 calories on, 2500 calories off. Fat seems to be melting off, gains still coming.

Training: Progressively changing up my splits from 3day split (3on1off) to 4day split (2on1off) to a 5day split (5on1off). I think this helps me avoid plateaus..just have to make sure you give each variation of your split enough time to actually get gains from it and allow your body to adjust a bit. No cardio unless my girlfriend makes me.

Philosophy: Keep it clean, stick to what you're doing...every time you cheat you're just setting yourself back. Logging my nutrition is the number one thing that has helped me.

Inspiration: Seeing the changes in my physique.

Products that ACTUALLY WORK: Whey, creatine, glutamine. idk.

[inmylife]

I have always used the anabolic diet and had great results with it while feeling pretty good also.... it is high good fats with low carbs with carb loading on weekends:
right out of bed fat burner( I take my shred matrix)

3-5 whole eggs cooked in coconut or olive oil
2.5 hrs later
cheese cubes and almonds
2.5 hrs later (shred prior to meal)
fish,greens unlimited
2.5 hrs later
1.5 scoop combat in water
2.5 hrs later
meat ,greens

I always tell people to take tons of amino's also
I take my Recon and Bullet proof but keep amino's involved alot pre and post workout plus before bed.
honestly this looks like what im doing unsuccessfully

[stillmanaf]

25% BF old
12% BF new
18 Months
Eat only what a caveman would be eating, read about everything passing my lips in Wikipedia.
Initially did group circuit training but later went solo when I was ready to break out.
Philosphy is to question everything, not a cynical, just learned.
My late parents, desire to be rol model for others inspired me.
Products I believe in: Raw Milk, Cruciferous vegetables, Yohimbine HCL.
t%. Give up the following information so it can be scrutinized and put under the microscope(just kidding...but not really)

Old BF%
New BF%
How long it took
Diet
Training
Philosophy
Inspiration
Products that ACTUALLY WORK

Progress pics are welcome.[/QUOTE]

[seamussilas]

dropped from about 12 to 5.8% in 8 weeks

here is the exact diet plan i used.

Originally the only meat was chicken but i had to add bison after I made myself anemic from lack of iron.

Also included is my 7 day a week training programs



Meal 1: ½ Cup Oatmeal
After Getting Up 7-10:30 AM
Pre-workout: 1 scoop protein/ creatine
Post Workout 2 scoops protein
Meal 2: ½ protein bar
After workout 1:30 am
Meal 3: Bison 150 grams
3 PM
Meal 4: Vegetables protein bar (broccoli)
4:30
PM Meal 5: Chicken Brest & Salad or vegetables 1 cup brown rice
7:30 PM
8/8:30
Half scoop protein banana strawberry’s smoothie


Here is my Monday Tuesday Thursday Friday workout


Monday:
Chest :
Flat Bench Press: 1 warm up set/5 sets of 8 reps.
Incline Flys: 4 sets of 8 reps(4x8)
Back:
Wide grip Chin ups(as many it takes to get to 50 reps).
Dumbell rows: 4 x 8.
Shoulders:
Seated military press(smith machine)4x8.
Standing dumbell lateral raises.4x8.

Tuesday
Legs:
Leg Press Machinne(Free weight) 1 warm up and 5x8.
Leg extentensions/4x8.
Leg Curls/4x8
Seated calfg raises/5x12.
Arms:
Bicepts:
Standing barbell curls 4x8
Seated Z bar arm curls on the arm bench:4x8
Tricepts:
Zbar /Lying tricept extensions.4x8.
Dips 4x12



Thursday: Repeat Monday
Friday: Repeat tuesday.

ABS: everyday: 300 reps.


Workout program for Wednesday, Saturday, Sunday
First Set

Olympic bar squat------------------------------- Bar only 10 Reps
Olympic bar squat------------------------------- 25 lbs ea 10 Reps
Dumbbell squat with power jump----------- 25 lbs ea 10 Reps
Olympic bar squat------------------------------- 35 lbs ea 10 Reps

Second set
Dumbbell bench press--------------------------- 30 lbs ea 10 Reps
Dumbbell bench press--------------------------- 45 lbs ea 10 Reps
Bosu power pushup with twist---------------- body 10 Reps
Core bend twist and hold----------------------- na 5 ea Reps

Third set
Lat pull down--------------------------------------- 100 lbs 10 Reps
Lat pull down---------------------------------------- 125 lbs 10 Reps
Dumbbell single arm snatch---------------------- 25 lbs 10 ea Reps
Power triceps push with lower body twist------ Body 20 Reps


Forth set
Medicine ball under leg crunches on bench------ 6 lbs ball 15 Reps
Plank with forearm on stability ball---------------- body 30 Reps
Medicine ball under leg crunches on bench------- 6 lbs ball 15 Reps
Plank on bench & stability ball side rock--------- Body 20 Reps

[euroman]

Okay, I'm a newbie, so when my #s are put out there, please know I've only been at this for a little bit. (so embarrased but want to be involved!)

old bf%- 30
new bf%-20
took 6 weeks
keto diet
low intensity training--but trained EVERY DAY but sunday
philosophy-- nothing tastes as good as being thin feels (not really mine but whatever)
Inspiration--Jamie Eason
Products-- only used protein powders (BSN, Isopure) and BCAAs

nothing to be embarrased about keep it up