*** THE 500 CAL DEFICIT/DAY CUT TO BE SHREDDED BY SUMMER CREW bishes ***

[wave_length]

here's the link: http://www.weightrainer.net/potential.html

there's a calculator onsite as well, search for it. the basic idea is he did a careful analysis of the world's top natural pros and their weight, height, ankle size, BF%, and wrist size. he then found a formula that could predict weight from those variables that turned out to be extremely accurate. so then he made a plot of all of the world's top natty pros and used the formula to "fill in the gaps", generating a curve.

i'm not explaining the mathematics well since it's 3 AM here, but it's on good footing. but the basic idea is, you put in your height, wrist, and ankle size, and it'll tell you what the top natural pros with the same measurements weigh at a certain BF%. So it's not really a "maximum muscular potential" calculator - it just means that for you to exceed the calculator value without drugs you'd need better training, genetics, or supplements than the world's top natural pros do. and when you factor in that a lot of "natural" pros are also really on drugs, that makes it even harder to do (although always theoretically possible).

so it's pissed a lot of the t-muscle people off, since that crowd usually falls for the "anaconda put 10 lbs of muscle on in a week" bullsh*t. it sparked like a 75 page debate. casey butt has said that if any natural bodybuilder has surpassed the measurements he'd add them to the data set (and thus alter the curve and the formula). so far no one has stepped forward.

The real ingenious thing was that he found out that it seems to depend on wrist and ankle size. Most people think they can easily exceed the formula because they grossly underestimate their bodyfat. IMO, the values are even on the very high end side for the reason Insight mentioned.

[xKyle10]

The real ingenious thing was that he found out that it seems to depend on wrist and ankle size. Most people think they can easily exceed the formula because they grossly underestimate their bodyfat. IMO, the values are even on the very high end side for the reason Insight mentioned.

i found some more casey butt stuff on another site i frequent, MAB:

http://muscleandbrawn.com/forums/bod...on-thread.html

he seems to really know his ****

[Paper-warrior]

Im cutting at 2000 calories per day atm, 1 hour powerwalk every day and ive stopped now for 2 weeks at 187 I just cant seem to loose more weight, anyone got any tips on what do do? Cut down the calories even more perhaps?

[Insight]

Im cutting at 2000 calories per day atm, 1 hour powerwalk every day and ive stopped now for 2 weeks at 187 I just cant seem to loose more weight, anyone got any tips on what do do? Cut down the calories even more perhaps?

refeed at maintenance for a few days to a week to give yourself a break, then go down to 1800 cals.

[StevenNevets]

Coming along nicely! Will take some progress pictures in a week

This is easier than I thought it would be.

[jlsnyderTypeR]

Just wanted to give a big shout out/thanks to Insight for starting this thread, it has really helped me get back to basics and focus on my goals.

Here a progress pic I took at work on Friday, I think I'm almost there!

[JAC4146]

Im cutting at 2000 calories per day atm, 1 hour powerwalk every day and ive stopped now for 2 weeks at 187 I just cant seem to loose more weight, anyone got any tips on what do do? Cut down the calories even more perhaps?

the ****...1 hour powerwalk? dude just go jogging for 30-45 mins

if your not losing any weights then up the cardio or lower calorie intake simple as that

[Paper-warrior]

the ****...1 hour powerwalk? dude just go jogging for 30-45 mins

if your not losing any weights then up the cardio or lower calorie intake simple as that

Well I used powerwalks last time i did a cut and i lost over 50 pounds, but i will try other forms of cardio aswell.

[i_will]

Only lost a 1/2 a pound this week, I wasn't watching my water intake like I should, otherwise, everything is going well.

[belmont316]

the ****...1 hour powerwalk? dude just go jogging for 30-45 mins

if your not losing any weights then up the cardio or lower calorie intake simple as that

Jogging for 45 minutes? lol wut, brb sending my body into a catabolic tailspin and turning my body into a cross country look-alike piece of scrawn.

[makavelicss]

Week 2# Cutting

Down 2lb first week. Just weighed myself. Down 3lb second week! Strength hasen't been affected. Gonna bump up the cals to strict 2250 again for the following week. I was sloppy this second week and left it less most days.

This sheet is easy! On the road to shredded!

[Misctify]

Morning..

[GaDoomZ]

I fell off my track about 2 weeks ago, everything was going good then i started to eat like sh!t. Getting back on track today

[nickk]

Don't forget your purse at home when you go for your powerwalk

[SLU12]

down 3.5 lbs after week 1. no strength loss yet.

[xKyle10]

Don't forget your purse at home when you go for your powerwalk

lold. HIIT is where its at...brb sprint intervals

[Tough92]

Only lost a 1/2 a pound this week, I wasn't watching my water intake like I should, otherwise, everything is going well.

What does water intake have todo with anything?

if you drink more water one week and less water another it will effect your weight on the scale?

[IronLyfe]

IN.

I never though i'd be posting here but im having to cut, abs are gone and face is bloated fuuuu. Gonna cut for a month or two and then gonna lean bulk back up. Im at 170 at the mo but gonna cut to 160lbs and then lean bulk back up.

[Nightwolfer]

guys i need to get 3 cardio seassions of hiit a week burnings 350 calories , since im doing it outside im not really sure how about id go to get around 350 calories burnt in one seassion any one got any hiit program or likewise???

[xKyle10]

What does water intake have todo with anything?

if you drink more water one week and less water another it will effect your weight on the scale?

not sure if srs...

[belmont316]

Don't forget your purse at home when you go for your powerwalk

says the guy with no avi

[Insight]

The real ingenious thing was that he found out that it seems to depend on wrist and ankle size. Most people think they can easily exceed the formula because they grossly underestimate their bodyfat. IMO, the values are even on the very high end side for the reason Insight mentioned.

Even so though it's still inspiring because the values are pretty decent. At 5'10" and with a wrist size of 7 and an ankle size of 8.5 you can be 195 lbs at 10% BF. Even if I could only get to 185 @ 10% bf, that's still pretty huge.

Coming along nicely! Will take some progress pictures in a week

This is easier than I thought it would be.

Good work man, what are you doing? How many cals and how many lbs are you losing per week?

Just wanted to give a big shout out/thanks to Insight for starting this thread, it has really helped me get back to basics and focus on my goals.

Here a progress pic I took at work on Friday, I think I'm almost there!

[IG]http://i6.photobucket.com/albums/y209/jlsnyderTypeR/Random/IMG00056-20100507-1329.jpg[/IMG]

Damn, great work man. Which diet did you follow? Just a linear caloric deficit? Or keto or some similar carb cycling thing

Only lost a 1/2 a pound this week, I wasn't watching my water intake like I should, otherwise, everything is going well.

what do you mean watching your water intake? Are you not drinking water or something?

Jogging for 45 minutes? lol wut, brb sending my body into a catabolic tailspin and turning my body into a cross country look-alike piece of scrawn.

broscience

IN.

I never though i'd be posting here but im having to cut, abs are gone and face is bloated fuuuu. Gonna cut for a month or two and then gonna lean bulk back up. Im at 170 at the mo but gonna cut to 160lbs and then lean bulk back up.

good to have you aboard!

guys i need to get 3 cardio seassions of hiit a week burnings 350 calories , since im doing it outside im not really sure how about id go to get around 350 calories burnt in one seassion any one got any hiit program or likewise???

You don't have to do HIIT if you don't want to, you could do some LISS or moderate intensity instead. I was doing HIIT at one point and found myself burnt out for actual lifting. Moderate intensity was key for me.

Higher intensity stuff is better for generating aerobic adaptations and such, so if that's your goal do that. If your goal with cardio is just to generate a caloric expenditure then it doesn't have to be HIIT all the time.

As for how to burn 350 cals I usually just go to the elliptical or treadmill or some such thing, put in my weight, and use that as an estimate. 30 minutes of moderate intensity stuff on the elliptical is about 300-350 cals at my weight. It's probably a decent estimate although it might not be 100% accurate.

[IronTormentor]

Stalled at 1800, moved back up to 2,000 -2,100 cals with low intensity cardio everyday (hiking, inclince walking at brisk pace on treadmill) for about 30-45 mins except for leg day and the day after, am now down 2 lbs which puts me at 158 lbs. Lifts still good in the gym, no strength loss but haven't gained any strength really.

[Big Slim DaDDy]

I never though i'd be posting here but im having to cut, abs are gone and face is bloated fuuuu. Gonna cut for a month or two and then gonna lean bulk back up. Im at 170 at the mo but gonna cut to 160lbs and then lean bulk back up.

Lean/Clean bulk doesn't necassarily mean you won't put on fat.

[Drake7]

Yeah lol, everyone cutting seems to be thinking that lean bulking is some sort of magic formula that will make you swole without gaining fat in no time.

[Insight]

Yeah lol, everyone cutting seems to be thinking that lean bulking is some sort of magic formula that will make you swole without gaining fat in no time.

The reason I got so high in BF to begin with was "lean bulking." I started at 175 and didn't watch my caloric intake and just tried to eat every 2-3 hours of only clean foods. I was meticulous with it. Ended up at like 24% bf or so.

[laxster]

What are good tips for maintaining low body fat? I'm going trying to cut to 170 then maintain around there. It seems even when eating maintanance I gain weight

[Big Slim DaDDy]

It seems even when eating maintanance I gain weight

Then that isn't your maintenance.

[Insight]

What are good tips for maintaining low body fat? I'm going trying to cut to 170 then maintain around there. It seems even when eating maintanance I gain weight

then you're either not eating maintenance or you're just gaining water. every time i move to maintenance i gain a little bit of water

[dvrmstrng]

haven't posted in here in a long time...started 218 and in 60 days have lost 20lbs almost into single digit body fat...another 2/3 weeks before memorial day and ill be looking good i hope..you guys will be proud of side by side progress pics when the time is right.