[QUOTE=BunkMoreland;857576493][youtube]gZEdDMQZaCU[/youtube][/QUOTE]
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Printable View
[QUOTE=BunkMoreland;857576493][youtube]gZEdDMQZaCU[/youtube][/QUOTE]
[img]http://i217.photobucket.com/albums/cc15/fabian365/20fb6z9.gif[/img]
this
[QUOTE=ErickStevens;857483323]PB2[/QUOTE]
& this
[QUOTE=MITCHAPAL00ZA;857501733]Diet soda and chewing gum are also going to become your best friends.[/QUOTE]
& this
[QUOTE=foodpr0n;857536343] Try and move. Don't go doing BS minimalistic routines with minimal to no cardio which reduces TDEE and thus total food intake and thus TDEE even further as you cbf doing anything. [/QUOTE]
[QUOTE=brendbro;857582083]this
& this
& this[/QUOTE]
[youtube]K9F5xcpjDMU[/youtube]
Op will you sacrifice to win?
[QUOTE=psychodiver9;857585103]Op will you sacrifice to win?[/QUOTE]
I will this time around.
[QUOTE=Chuck2600;857462203]There is very little I hate more in this life then restricting my calories, but summer is upon us and I am determined that I will finally be aesethetic! I want to be sub 10% within the next 3 months.. currently around 16%ish... See av. Pic is flexed
Milone
Erick
Loving it
Bunk
Lvissa
[B]Jason[/B]
I know all of you had at some had way more to lose then I ever had, I must know the ways of getting sub 10%. Is such a think even possibru?[/QUOTE]
[img]http://i.imgur.com/Cvn0e.gif[/img]
derp derp am I in Nutrition section?
50 + lbs lost and still losing. In on thread
Cutting = Walk in the park
Thread/
[QUOTE=MiscDemeanor;857595403]50 + lbs lost and still losing. In on thread[/QUOTE]
Dat ass
[QUOTE=psychodiver9;857600873]Dat ass[/QUOTE]
Lulz not quite yet
BTW, there is a difference between losing weight and getting lean. Sure it takes a lot to lose any weight, but it gets infinitely harder the leaner you get. Even getting to the low teens doesn't compare to pushing sub 10.
[QUOTE=phal;857465113]Will power & consistency.[/QUOTE]
More than anything, Phal summed it up.
There are gonna be days you wanna say fk it. Your mind will play tricks on you and you'll think you are going no where/have made no progress/have lost all your muscle. Trust in yourself and keep pushing. You'll be hungry. You'll be cranky. You'll be tired. Deal. With. It. When you trade sleep for training, fatigue for cardio, and hunger for willpower then you'll also trade excuses for results.
[QUOTE=ErickStevens;857463673]
- Keep your protein relatively high, carb/fat distribution is up to your personal preference.
- Utilize refeeds.[/QUOTE]
For the finer points, I agree here. I like scheduled and frequent carb-ups as you get leaner for mental satiety and gym performance. For me, higher protein = more satiety and better recovery.
-Additionally, I like to time my meals more when cutting. This cut, I've been doing a larger preworkout meal to give me fuel for the gym.
-Get used to fiber. I destroy family packs of broccoli, make fluff, and get all the fiber I can. Screw calorie dense, I go for high volume food.
-POTATOES. Eat them, love them. Super satiating, solid macros(if you are more carb heavy), and you can make tons of things out of them.
- Find low calorie snacks - as gross as this sounds, I eat broccoli with mustard, salad with soy sauce, and other random concoctions. They may sound gross, but sometimes just chewing on something helps you mentally and when you're hungry anything can taste good.
-Avoid bad situations - it is infinitely harder to stay focused/on track when you are constantly tempted. Your willpower will give out, don't give it the chance to. I don't keep too much extra stuff around the house and almost all of it has to be cooked. So there are no easy calories, I have to go through the whole process of cooking and knowing I'm breaking my diet. If I want it that bad then I probably need it.
Most of all, know yourself. Know what pace you can handle and pound away. Take breaks as needed and keep chiseling away. It's a marathon not a race. With that being said, I like to cut a little quicker. It is easier for me to stay focused when I'm pushing hard and seeing the results, but know that will also take a greater toll. Find your balance and go with it.
That's my rant for now ;)
[QUOTE=Lvisaa2;857614363]BTW, there is a difference between losing weight and getting lean. Sure it takes a lot to lose any weight, but it gets infinitely harder the leaner you get. Even getting to the low teens doesn't compare to pushing sub 10.[/quote]
No doubt, the 10% barrier is a b!tch.
Srs, breaks are a godsend. Week at maint. after 4-5 weeks solid 300-500 deficit @ 10% bf and under. Yeah most people want it done and most of the time won't break at all, often having already dieted from 15+% for 10+ weeks...:rolleyes:
They end up losing strength, motivation, hormones go down the toilet and are more likely to 'give in' to a binge (in general).
Far more important to break when you're lean than not too. Getting to ~10% is doable without most of the time, past that, things get trickier.
x2 on potatoes for satiety.
Oh, and strawberries.
^ I'm actually going on a very leany(see close to maintenance) bulk as my 'break' this time. Probably gonna hit it for 3 months and then make my final push to shredtown. With that being said, 2 weeks left and I'm hitting it harddd. Not gonna be fun, but gonna do the last two weeks basically UD 2.0(ish) with my own variations.
[QUOTE=Lvisaa2;857634763]^ I'm actually going on a very leany(see close to maintenance) bulk as my 'break' this time. Probably gonna hit it for 3 months and then make my final push to shredtown. With that being said, 2 weeks left and I'm hitting it harddd. Not gonna be fun, but gonna do the last two weeks basically UD 2.0(ish) with my own variations.[/QUOTE]interdasting UD has treated me well
Black coffee can be a godsend at times whilst cutting.
[QUOTE=greekmanman;857639303]interdasting UD has treated me well[/QUOTE]
I said (ish), but it really isn't that similar to UD 2.0. I've been playing around with my calories and found I'm pretty good at large deficits for a couple days as long as I don't continue too long. Still able to bust it in the gym, etc. So it'll look something like this:
FB - Carb-up
FB - Low
Off - Low
FB - Carb-up
FB - Low
Off - Low
FB - Carb-up
FB - Low
Off - Low
(rinse repeat, FB=fullbody workout. 2 on, 1 off.)
Have to play with exact amounts, but I've been dipping to 2k or so on my low days. With my maintenance being 3.25k(ish). Carb-ups would only be ~maintenance, so lower carb-up, but more frequent. I've noticed some recompyness following this loosely(although my low hasn't been that low and my refeeds bigger). Over the last two weeks, I'll be establishing a more set-in-stone protocol(so I can have something to run off of when I start cutting again). At this point, I'm pretty geeked about my break, though. I've got some hell planned, mybodyisnotready.
Edit: I realized I'm in that ala Jason "I'm gonna rant in every post" mode ;)
[QUOTE=necon76;857645473]Black coffee can be a godsend at times whilst cutting.[/QUOTE]
Is "whilst" the new word as of late? Unaware
in for info. i feel like i always get to my current state of leanness and can never get under.
also, aside from maintenance breaks, how do you guys stay sane? when I hit around 13-14% bf I become easily agitated and start to feel sorry for myself. say, after being 10% for quite a while, do you sort of condition yourself and get used to it?
[QUOTE=MiscDemeanor;857693183]Is "whilst" the new word as of late? Unaware[/QUOTE]
I dunno lol.
Have I been using it a lot?
Or are you just busting my chops?
[QUOTE=necon76;857695253]I dunno lol.
Have I been using it a lot?
Or are you just busting my chops?[/QUOTE]
I'm busting your chops obviously (don't even know what that means lol) I've just seen it used around here lately. I'm typing this whilst drinking my protein shake. Am I doing it right?
[QUOTE=MiscDemeanor;857697383]I'm busting your chops obviously (don't even know what that means lol) I've just seen it used around here lately. I'm typing this whilst drinking my protein shake. Am I doing it right?[/QUOTE]
Jason started doing that after he moved to the UK. Sheeps will be sheeps. Or, it's some cultural thingy I'm unaware of. Probably the latter. :p
[QUOTE=MiscDemeanor;857697383]I'm busting your chops obviously (don't even know what that means lol) I've just seen it used around here lately. I'm typing this whilst drinking my protein shake. Am I doing it right?[/QUOTE]
Maybe we just like to get a bit too wordy so people think we're heaps smart n stuff.
It's night time on your side of the planet, so I hope that's a slow release protein so you stay anabolic all night bro. Don't wanna lose them gains.
[QUOTE=necon76;857700953]Maybe we just like to get a bit too wordy so people think we're heaps smart n stuff.
It's night time on your side of the planet, so I hope that's a slow release protein so you stay anabolic all night bro. Don't wanna lose them gains.[/QUOTE]
U mad I drink whey isolate before bed? yeah, u mad. not srs slow release of course.
[QUOTE=MiscDemeanor;857701953]U mad I drink whey isolate before bed? yeah, u mad. not srs slow release of course.[/QUOTE]
I'm always mad.
That way nobody can take credit for making me mad. Jokes on them.
[img]http://photos.exposay.com/Manuel_Ferrara/manuel_ferrara_0WZc8.jpg[/img]
o hai
For those unaware: I was 272 with a 44" waist at 19 when I started training. I was also back past 270 after finally getting back up out of bed at the worst point with my Meneire's (I had pics I should have kept but deleted them due to embarassmetn doh). I've actually lost like 90 lbs of fat in the last 1.5 years (273 to 215, regained lost muscle back up to 245 with no real fat gain, cut to 215 again then hit the tech). I went 245 to 215 again from August to Decemember on a hard keto cut and am back up to 234 since January due to the tech, I've lost fat since 215 even though weight is up. Peeps is also unaware that I did a couple piss-ant shows over a decade ago but missed my conditioning both times and came in stringy, weak and depleted.... and felt near death. I am not a conditioning expert of close to.
People are not taking into account that OP isn't natty admittedly. However as I know what bicycle ride will be used... I agree follow the stickies, the basic 500 calorie deficit, eat a little less fat and a little more carbs than the stickies recommend. Your bicycle only provides mild recomposition on a surplus (according to human studies that have been linked in the Nut Misc before), so you can't rely on it to do much actual cutting and will need to drop calories. However given that you will have full HTPA suppression you only need essential fats in your diet, so disregard the fat requirements in the stickies... pop some fish oil caps and call it a day on dietary fat. The carbs will serve you better in the gym. If you limit yourself to the 500 calorie deficit expect to gain only a few lbs of muscle once the enhanced glycogen storage benefits are gone.
All the magic of fat loss = finding an eating method that allows you to consistently eat at a deficit.
[QUOTE=JeffyDOS;857694343]in for info. i feel like i always get to my current state of leanness and can never get under.
also, aside from maintenance breaks, how do you guys stay sane? when I hit around 13-14% bf I become easily agitated and start to feel sorry for myself. say, after being 10% for quite a while, do you sort of condition yourself and get used to it?[/QUOTE]
honestly, i think people don't take into account the rest of their lives when they want to diet. The first 10 or so weeks of my last cut was still during the uni semester, however I was fortunate enough to be on break when it started getting tough. I really can't fathom how much harder it would be to cut down to sub 10% during study period. When cutting is all you have to focus on it makes it easier to keep on pushing, despite getting harder and harder. Keeping yourself busy helps INSANELY too. I'd structure my day so that I'd have breakfast/ preWO, then straight to the gym then straight to work where I'd be up and about all day, then at the end of the day could retire to a nice big meal. Setting yourself a deadline really helps too, for me I had a coast trip planned with friends.
Personally I dropped fats quite low, twas only for a relatively short period of time and I found it really helped
Anorexia, brah...You will get lean as f*ck
worked for me ):
[QUOTE=vitornoob;857788303]Anorexia, brah...You will get lean as f*ck
worked for me ):[/QUOTE]We all know anorexia is a myth. It's not possible due to starvation mode.
:p