Need some advice on dropping BF%

[Q-switch]

I am looking for some advice for some experienced BB's. I am in a contest here at work to see who can drop the most % of body fat. It is mostly a bragging rights contest with a little bit of a cash pot involved.

I have some amature experiance in lifting and dieting, but I am trying to get some advice on dropping the BF% quickly. I have 12 weeks to drop as much as I can. I understand the importance of diet and exersize and I have been watching what I eat and eating in moderation.

What routines/diets have any of you used to drop body fat and what suppliments have had the best effect for you?

Right now I was measured at 30% BF and I would like to drop it to at least 15%. I dont think that it is completely unattainable.

Thanks for any help I can get.

[freebsd]

it would be good if you can reply with how much you weigh.

[AceRx]

Yeah man, we need all your stats....

Have any pics?

I started taking a thermogenic along with a good aerobic exercise routine and a lower calorie diet and hopefully that'll work for me...

GOOD LUCK

[Q-switch]

Sorry about not giving stats.

Height - 5'11"
Weight - 255lbs (gym scale in evening) 248lbs (home scale morning)
Measured BF% - 30.5% electronic measurement at gym

I know that when I was in the best shape of my life I weighed in at 208lbs. I have no idea what my BF% was then.. I know it was low. I would guess around 10-12%, but I have put in more muscle mass sence then.

[freebsd]

ok..
if you wanna cut this is how much calories, protein, fat and carbs you need
chart is base on 250 lbs. people
calories: 3,000
protein: 312.5
fat: 50.0
carbs: 325.0

There's 2 thing you need to do and that's NEVER STARVE YOURSELF. Make sure to eat atleast 6-8 meals a day. Get rid of junk foods. Try to eat as healthy as you can. Make sure to drink 10 glasses of water. Do a cardio atleast 3-4 times a week HIIT and if you wanna see faster results them push your cardio to 6 days a week until your happy with your body. You will see results after 3 weeks. Go hardcore on this and cont your calories. You probably won't really need to bulk :). Make sure to eat 6-8 meals because this will help you speed up your metabolism. Also, count your calories to make sure everything is all good.

hope that helps. peace!

[Q-switch]

Thanks for the advice. I knew to cut back on caliries but I think that I was cutting back too much. I dropped to about 2K per day. by this mornign I was starving and I was not recovering from my work outs very quickly. I have upped my water intake to about a gal. a day. I dropped all the junk foods. In the last 2 weeks I have had 2 spoon fulls of icecream and about 2 fat free pudding snacks for junk food.

I will up my intake more and see how that works for me. The wife did tell me that she noticed that my belly is shrinking.

I have been doing cardio 4 times a week for 40 min a shot. I dont do cardio pn leg days. Mostly bike, I hate to run. I tried the eliptical trainer. Not real used to it yet. I have been lifting 3 days on 1 day off cycle, concentrating on 2 muscle groups each day and doing abs every work out. I lift 3 exersizes,for 3 sets, 8-10 reps each muscle group. For example:

Monday: work Chest and Tri's
Tues: Back and Bi's
Wed: Legs Shoulders
Thurs: off
Fri: Chest and Tri's
Sat: Back and Bi's
Sun: Legs and Shoulders

I work up to 70-80% of single rep max on each set.

Let me know what you think. After all this is done, I plan on going for more size.

[freebsd]

hi, you don't really need to stress your muscles like that. Try to do a 5 day split routine and rest on sat and sun. 1 muscle each day. If you're all hyped up with this changes that your about to make then follow your routine. What works for me may not work for you. I usually switch my split routines every 3-4 weeks coz I get bored pretty quick. If you want a 3 day routine then do this.

mon: chest, tris
tues: back, bis, shoulder
wed: off - cardio (HIIT or low intensity)
thurs: legs and abs
friday: chest, tris
sat: off - cardio (HIIT or low intensity)
sunday: back, bis, shoulder
monday: legs and abs
tuesday: off - cardio (HIIT or low intensity)
wednesday: chest, tris

Just keep on switching them. This is what i'm doing so far.

The belly will shrink for sure as long as your eating the right food. 80% of your result will come from the food your eating. :D

[Max Protein]

Cycle carbs.
Days 1-3, go 100g or lower. Don't eat carbs after 6pm, keep them low GI and eat the majority for breakfast, and before/after your workout.
Day 4, go 200g or higher. Again, don't eat carbs in the evening and stay low GI (oats, brown rice, sweet potatoes, veg).
Days 5-7, repeat.

Do cardio on the low carb days, and hit the treadmill which burns the most fat in the least amount of time and work smaller bodyparts (bis, tris, shoulders) which take the least energy on these days. On your high carb days, hit the major bodyparts (back, chest or legs).

[nationallevel]

keep your carbs low, cycle clen and eca two on two off and t-3 bro.

[bdiesel]

supps
anti estrogen, appetite suppressant, testosterone booster, fat burner, multi vitamin, zma

workouts
cardio first thing in the am every day 30-45 min
weights in afternoon/early evening (as per program)
light cardio in the evening (bike, slow walk, etc) every day15-30 min

at each meal drink 12 oz water. in between meals drink 4-6 oz of water. do this for as long as you can until week 3. at week 3 drop the water to 10 oz. week 2 - 8 oz. the first 6 days of week 1 drop it to 6 ounces with 2-4 oz in between. on the day before the 'contest' start meal 1 with 6 oz and drop it one oz every meal. try not to take in more than a few sips in between. don't drink after 10 or 11 pm. if you really want to run it in take half (10-15mg) of an otc diuretic at 11. then when you wake up drink a half cup of wine and take the other half of that diuretic.

foods you're on your own since there's so many options. just keep to a lean high protein diet until the end. if you do anything drop total calories week by week or day by day. don't drastically change anything. keep the ratio's the same. as you drop weight the intake will naturally drop. when you adjust the water intake like this your body will continue to 'waste' water as if you were still taking in 12 oz even while you're down to say 6 every 2 hours. it won't adapt for several weeks to the decreases. this will ensure no water retention. it will help if you are using calipers to test bf. good luck man.

[str8flexed]

hi, you don't really need to stress your muscles like that. Try to do a 5 day split routine and rest on sat and sun. 1 muscle each day. If you're all hyped up with this changes that your about to make then follow your routine. What works for me may not work for you. I usually switch my split routines every 3-4 weeks coz I get bored pretty quick. If you want a 3 day routine then do this.

mon: chest, tris
tues: back, bis, shoulder
wed: off - cardio (HIIT or low intensity)
thurs: legs and abs
friday: chest, tris
sat: off - cardio (HIIT or low intensity)
sunday: back, bis, shoulder
monday: legs and abs
tuesday: off - cardio (HIIT or low intensity)
wednesday: chest, tris

Just keep on switching them. This is what i'm doing so far.

The belly will shrink for sure as long as your eating the right food. 80% of your result will come from the food your eating. :D

there is nothing wrong with training each group 2x per week

[Cronus]

keep your carbs low, cycle clen and eca two on two off and t-3 bro.

bad advise... drugs are not needed

[vanbiberjr]

I have been doing cardio 4 times a week for 40 min a shot. I dont do cardio pn leg days. Mostly bike, I hate to run. I tried the eliptical trainer. Not real used to it yet. I have been lifting 3 days on 1 day off cycle, concentrating on 2 muscle groups each day and doing abs every work out. I lift 3 exersizes,for 3 sets, 8-10 reps each muscle group. For example:

Monday: work Chest and Tri's
Tues: Back and Bi's
Wed: Legs Shoulders
Thurs: off
Fri: Chest and Tri's
Sat: Back and Bi's
Sun: Legs and Shoulders

Let me know what you think. After all this is done, I plan on going for more size.

that sounds alright. i give props to elipticals, though. same motion (roughly) as running but much easier on joints and back. when you lift, warm up w/ 10-25 minutes of cardio. this will get the blood pumping and make it easier for blood to get to the muscles trained. you're doing good working complimentary muscles together. i personally only work one group per day. i may need to move to 2 a day, but so far it's done me good. every couple of weeks, switch up the order of your muscles worked each day to kind of "surprise" the muscles and give them a bit of a shock. it'll help you build up and in turn burn fat. try to minimize carb intake, and replace that with dietary fat. read some of the ketogenic (keto diet) posts to get ideas on that.
good luck, bro

[AceRx]

BDIESEL,

What kind of appetite suppressant are you using? What are the ingredients? How many do you take daily?

[MojoWrestler]

keep your carbs low, cycle clen and eca two on two off and t-3 bro.
I don't think you should suggest that someone take these unless you know they don't mind.

[Abdominator]

Cycle carbs.
Days 1-3, go 100g or lower. Don't eat carbs after 6pm, keep them low GI and eat the majority for breakfast, and before/after your workout.
Day 4, go 200g or higher. Again, don't eat carbs in the evening and stay low GI (oats, brown rice, sweet potatoes, veg).
Days 5-7, repeat.

Do cardio on the low carb days, and hit the treadmill which burns the most fat in the least amount of time and work smaller bodyparts (bis, tris, shoulders) which take the least energy on these days. On your high carb days, hit the major bodyparts (back, chest or legs).

Excellent post!

Cycling my carbohydrates between fibrous (depleting) and starchy (loading) sources really helped me lose weight for my competitions, while retaining my muscle mass. I usually lose between 1-2 lbs. each week. Your results may vary based on your metabolism (however that's the ideal speed of weight loss).

I wrote an article on contest preparation where I go into more detail about how I cycle my carbs (which is very similar to what Max Protein posted):

http://www.skippypodar.net/Fitness/contest-prep-article.html

So maybe that will give you some insight as well.

Good luck Q-Switch. Let us know how you do!

- Skip :)

[Moreps]

What the **** is wrong with everyone on here? Drugs are the reason pros are pros and you are not. And Cronus you obviosly have never competed in a bodybuilding show bro. And for your information do what I suggested for six to eight weeks is actually more heathly than cutting your calories so drastic to obtain the same results. And bro these are not drugs! They are tools of the bodybuilder like it or not .


I humbly disagree sir. I am a pro. A pro NATURAL. Drug tested and polygraphed. The compounds you list are not allowed in the orgs I compete in, nor are they necessary.