Mission to get to %10 (reps for advice)

[Ted Nugent]

hey guys im trying to finalize plans for my new goal and had just a few questions . Ive read and seen many examples here at bb.com that it is fairly easy to maintain %10 bodyfat year round while still gaining muscle. My frist step is to get lean enough and then control my caloric increase so i gain very little fat. I currently practice Intermittent Fasting and love it, the conveinence and ive def lost noticeabe bodyfat.

1.) should i start doing 20-30 min directly after weights before my protein+carbs??

2.) will a diet with a sufficient defecit and strategically timed cardio be enough to get down to about %10 or will it be more extreme than that?

3.) any other things i should be doing?

i'll post pics later if that will help. thanks in advance!!

[LSU_MBABrah]

I'm 6'2", around 195 lbs. I think I'm around 14% bodyfat. I started around 240, 30% bodyfat. I'm in the same boat as you aiming for 10% to start a bulk. I'll give you my opinions:

1.) should i start doing 20-30 min directly after weights before my protein+carbs??
I usually do 20 minutes of low intensity cardio after my lifting sessions. I figure that I have depleted my glycogen stores and am in a good position to burn fat. Sometimes I drink my PWO shake before I do cardio, sometimes after. I suspect before is better, but I don't know for sure.

2.) will a diet with a sufficient defecit and strategically timed cardio be enough to get down to about %10 or will it be more extreme than that?
As long as your diet is in defecit considering your body and activities, you will keep losing weight. I was aiming for 2 to 3 lbs a week at first, and now that I"m closer I'm aiming for around 1 lbs per week to minimize any muscle loss.

3.) any other things i should be doing?

I do cardio on my nonlifting days (I lift 4 days a week). I have been training for a 5K, so most days my cardio consists of walking for 10 minutes, then jogging 1, 2 or 3 miles, then walking for another 10 minutes. After I run my 5K this weekend, I plan on upping my lifting to 5 days per week and doing HIIT on my 2 off days.

[jgood]

hey guys im trying to finalize plans for my new goal and had just a few questions . Ive read and seen many examples here at bb.com that it is fairly easy to maintain %10 bodyfat year round while still gaining muscle. My frist step is to get lean enough and then control my caloric increase so i gain very little fat. I currently practice Intermittent Fasting and love it, the conveinence and ive def lost noticeabe bodyfat.

1.) should i start doing 20-30 min directly after weights before my protein+carbs??

2.) will a diet with a sufficient defecit and strategically timed cardio be enough to get down to about %10 or will it be more extreme than that?

3.) any other things i should be doing?

i'll post pics later if that will help. thanks in advance!!

Generally people suggest doing a shake or whatever after 1 hour of workout. For a defecit I would suggest only a 500 calorie defecit per day so you aren't losing in an unhealthy way but a good diet, cardio and weights is enough to lose bf. Diet is generally the most overlooked part ... because lots of people would still rather eat the same crap but work harder.

[Murdok1741]

hey guys im trying to finalize plans for my new goal and had just a few questions . Ive read and seen many examples here at bb.com that it is fairly easy to maintain %10 bodyfat year round while still gaining muscle. My frist step is to get lean enough and then control my caloric increase so i gain very little fat. I currently practice Intermittent Fasting and love it, the conveinence and ive def lost noticeabe bodyfat.

1.) should i start doing 20-30 min directly after weights before my protein+carbs??That is currently what I do. However, whenever you are most motivated or whenever is most convenient, that is when you should do cardio. Bottom line is, get it done.

2.) will a diet with a sufficient defecit and strategically timed cardio be enough to get down to about %10 or will it be more extreme than that?
Possibly the one factor that trumps the rest in losing fat is a calorie defecit. As long as you are using more calories than you are taking in, you will lose fat. Of course, macros matter as well, as you want protein for muscle repair and carbs for energy. Strategically timed cardio the time when you are most ready and pumped. There's no "magical time" where cardio is "super effective". Everyone's different.

3.) any other things i should be doing?If you are making progress now, keep doing what you are doing.

i'll post pics later if that will help. thanks in advance!!

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