Single Digit bf% maintaining "tips" help plz

[SUPER_MANLET]

ok guys í got into single digit bf% i think i'm around 9 or 10% BF

problem is how do you maintain it .. this is my 2nd time hitting it but last year i lost my abs in like 2 weeks diet was out of control and was eating like a pig cuz i've cut for 22 weeks

this time i already did it in 6-7 weeks will keep cutting till i finish 8 or 9 weeks

the problem is currently i'm on zero carbs a day .. 4 meals

morning protein shake isolate + glutamine

lunch chicken breast nothing else

post workout protein shake

then chicken breast again for dinner


i cut the carbs 10 days ago .. but i'm very hungry and if i eat normally or eat like a normal person for 1 days i think i'll retain too much water if "junk food" .. pizza or burger


can you just help me to maintain it for life and build more muscle .. i don't want to go through bulk - cut phase again

[coals]

Marhab ,

In for tips.
I'm almost there! By the end of this 12--day psmf I'm hoping to be 10-12.

Ease up calories very slowly and stop increasing when you get to maintainance and/or begin gaining fat. Calipers are really useful here since it'll be difficult to visually tell without it being already too late.

Cardio on off days helps. Perhaps consider intermittent fasting (I made the switch and have nothing but praise, best thing I ever did).

Just don't binge, don't go on a retarded "bulk" , and remember you're in for the long haul

[Emma-Leigh]

questions you need to think about ->
- total cal intake based on weight / activity?
- are you refeeding frequently (if not in cals, then at least carb days)?
- how much cardio are you doing?

^ things like this help maintaining your status....

[Nir1982]

Hey mate,

Let me try and help you on this one.
First of all your diet is fail because you miss too many important elements.
Incluse the following stuff at all cost:
Veggies, multi vit, fish or flaxseed oil.
Optinal is creatine on the refeed days and ECA stack on other days.
Go look up diets like CKD and UD 2.0
I bet you those will get you cut faster and will help you maintain more muscle mass. Also never go under 1200 calories if you train along the diet. And replace the liquids with real food. Dont diet for more than 8-10 weeks at a time without two weeks break at maintenance calories.
Hope this gelps a bit.
Good luck,
Nir

[MindWentBlank]

www.leangains.com