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  1. #2401
    Registered User Cuttinghard's Avatar
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    How do you deal with looking fit with regular clothes on especially in the winter time? I never get as many looks when I am wearing a jacket or button up shirt.

  2. #2402
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Will answer all your questions tomorrow guys! Im off to sleep now!

    For anyone wanting a Meal Plan, Workout Program or my Extreme Abs Workout just visit my website!

    www.JosefRakichFitness.com

    Peace, and good night everyone!

  3. #2403
    1 Cheeky Kunt m8 Mxxz's Avatar
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    Originally Posted by JOSEF RAKICH View Post
    Will answer all your questions tomorrow guys! Im off to sleep now!

    For anyone wanting a Meal Plan, Workout Program or my Extreme Abs Workout just visit my website!

    www.JosefRakichFitness.com

    Peace, and good night everyone!
    goodnight, sweet prince.

    dont forget your casien shake, dont want to go catabolic and die
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  4. #2404
    Registered User PabloBren's Avatar
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    Originally Posted by JOSEF RAKICH View Post


    That is correct, you must be in a calorie deficit!
    cheers mate

  5. #2405
    Registered User BeingPaid's Avatar
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    Hi Josef, you post great material!

    What would you say is the best ideal workout time? 5 hours a week (5x60min sessions)? Are 60 minute lifting sessions sufficient (not including cardio)?

    Thanks.

  6. #2406
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    Talking

    I'm down to 10% BF. Thanks a ton for all your help (will rep with a testimonial if you need/want one)! But I'm not done. I'm sitting at 170lbs with 153lbs lbm. I've slowed way down on my cut and plan on adding cardio and dropping cals down to 1800 (currently @ 1900/day). 8% BF is the goal, which should be 165lbs. My question is if I drop my cals to 1800 and add cardio (creating a greater cal deficit) does that change what I think my maintenance cal amount is? I'm currently thinking my maintenance is around 2500, and my 1900 cal deficit worked well until now...but if I'm not losing as much weight anymore, does that mean my maintenance amount dropped? I don't want to over bulk once I hit 165lbs so I'm not sure if 2800 cals/day is too much if my maintence is really 2200 cals when I'm 165lbs. I know it probably a seems petty but cuts are tough and I don't want to give up what I've been working on for the past 2 months haha. Thanks again brah

  7. #2407
    Registered User WrkoutWarrior18's Avatar
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    Unhappy Losing Fat and Diet!

    I don't know if I'm posting on the wrong thread but I'm a teen at almost 16 years. I'm about 215.2 lb's 5'8 1/2. I can't drive yet and can't buy my own foods yet so I'm looking for a good diet that I can work with and I have 6 months to lose as much as possible! Please help! Thanks guys!

  8. #2408
    Registered User Beatthebeast's Avatar
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    is there much difference on eat ots dry or cooked?

    because im eating 1 cup o cooked oats, but much people say that dry oats are better



    thanks man

  9. #2409
    Registered User kashasha's Avatar
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    Hello Josef..i am 5'4" ,132lbs and 34% BF..in 3 months i managed to reduce around 6% BF that i had gained postpartum.
    I have started HIIT on the stairs, currently doing total 20 mins including warm up n cool down. and want to know how effective this will be as compared to steady state cardio for 40 mins.
    How often shud i do HIIT in a week to come down to 20%BF.How long i must take to reach the goal of 20%? How many days should i do weight training...and that shud be before or after my cardio? Diet is very clean and i take whey and casein.
    Thanx very much and i must say u r doing a gr8 job.

  10. #2410
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Originally Posted by Freshdou View Post
    I mean when I'm done with cutting haha.

    My intake was around 1500-1700 for the cut.

    Speaking of refeeds, do you think only one a week would be necessary for people around 13% aiming for 9-10%?
    Thats very low calories.. Yes I would include them about now.

    Originally Posted by Cuttinghard View Post
    How do you deal with looking fit with regular clothes on especially in the winter time? I never get as many looks when I am wearing a jacket or button up shirt.
    I still go shirtless, lmao..

    Originally Posted by Mxxz View Post
    goodnight, sweet prince.

    dont forget your casien shake, dont want to go catabolic and die
    Lol'd hard.

    Originally Posted by BeingPaid View Post
    Hi Josef, you post great material!

    What would you say is the best ideal workout time? 5 hours a week (5x60min sessions)? Are 60 minute lifting sessions sufficient (not including cardio)?

    Thanks.
    Thanks!

    Yeah 5 hours a week is a good base, I personally train for 1.5 hours per day (5x per week).

    Originally Posted by dust8713 View Post
    I'm down to 10% BF. Thanks a ton for all your help (will rep with a testimonial if you need/want one)! But I'm not done. I'm sitting at 170lbs with 153lbs lbm. I've slowed way down on my cut and plan on adding cardio and dropping cals down to 1800 (currently @ 1900/day). 8% BF is the goal, which should be 165lbs. My question is if I drop my cals to 1800 and add cardio (creating a greater cal deficit) does that change what I think my maintenance cal amount is? I'm currently thinking my maintenance is around 2500, and my 1900 cal deficit worked well until now...but if I'm not losing as much weight anymore, does that mean my maintenance amount dropped? I don't want to over bulk once I hit 165lbs so I'm not sure if 2800 cals/day is too much if my maintence is really 2200 cals when I'm 165lbs. I know it probably a seems petty but cuts are tough and I don't want to give up what I've been working on for the past 2 months haha. Thanks again brah
    Awesome bro!

    Not a problem, Have you ben using one of my meal plans/workout programs or just gathering advice from my thread etc? Yes your maintenance will drop when you diet so you will need to decrease calories even more to continue to burn fat/lose weight.

    When you start bulking just take things slow, there is no rush and muscle does not grow fast. No need to overeat and gain heaps of unwanted fat, its just a waste to your hard cut.

    Originally Posted by WrkoutWarrior18 View Post
    I don't know if I'm posting on the wrong thread but I'm a teen at almost 16 years. I'm about 215.2 lb's 5'8 1/2. I can't drive yet and can't buy my own foods yet so I'm looking for a good diet that I can work with and I have 6 months to lose as much as possible! Please help! Thanks guys!
    If you need help with the perfect diet you can visit my website www.JosefRakichFitness.com I create meal plans etc for people with all different goals.

    If you want to cut up and lose some weight its pretty basic, all you need to do is follow a calorie deficit diet, less calories than what your body needs/burns.

    Originally Posted by Beatthebeast View Post
    is there much difference on eat ots dry or cooked?

    because im eating 1 cup o cooked oats, but much people say that dry oats are better



    thanks man
    No personal preference.

    Or are you talking about MEASURING them in there dry or cooked state? Then yes it will make a difference on there nutrition information. However if you measure them both in there dry state but choose to cook one it won't make a difference just personal preference. I choose to eat my oats dry because I make them as proats and cooked oats in proats would just taste yuck..

    Originally Posted by kashasha View Post
    Hello Josef..i am 5'4" ,132lbs and 34% BF..in 3 months i managed to reduce around 6% BF that i had gained postpartum.
    I have started HIIT on the stairs, currently doing total 20 mins including warm up n cool down. and want to know how effective this will be as compared to steady state cardio for 40 mins.
    How often shud i do HIIT in a week to come down to 20%BF.How long i must take to reach the goal of 20%? How many days should i do weight training...and that shud be before or after my cardio? Diet is very clean and i take whey and casein.
    Thanx very much and i must say u r doing a gr8 job.
    Yes HIIT is very effective, both HIIT and MISS are effective types of cardio, I would recommend you do a bit of both. MISS is good for the calorie burn HIIT is good for the after burn effect.

    I recommend to lift weights 3-5 days per week.You can do your cardio whenever you choose I just recommend you don't do your cardio right before the weights as you will be low on energy for it.

  11. #2411
    1 Cheeky Kunt m8 Mxxz's Avatar
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    Originally Posted by JOSEF RAKICH View Post
    Lol'd hard.
    i bought some cookies and cream optimum casien for my lean bulk :P sht tastes so good.

    also had a re-feed today, lowered protien to 1g per lb bw, and fats low
    marcos: P 165 C 486.5g F 40 (ate rice bubbles, corn flakes, and rice cakes for carbs)

    didnt lift or do cardio today either as i read it is better to let your muscles fillout and restore the glycogen inb4 whale.

    but also with the free time made a new diet basiclly the same but i devided the protien a bit more even and added some carbs into the pre wo meal

    Protein 1.5g per pound bw
    Fat 0.4 per pound Lbm

    = 2031.9 Calorie Diet.

    Upon Waking consume 3 Shred caps + drink 16oz cold water then eat.

    Breakfast - Proats (MEAL TOTAL: P 54 C 33 F 5.1)
    2 scoops of whey (P 48g C 3 F 1) - *248* calories
    40g of oats - ( P 6 C 30 F 4.5)
    2 Fish oil caps (P 0 C 0 F 2)

    Meal 2 (MEAL TOTAL: P 46 C 3 F 27)
    6oz chicken breast (P 46 C 3 F 9)
    91g brocolli (P 3 C 5 F 0)
    olive oil (18g) (F 18 C0 P0)
    2 Fish oil caps (P 0 C 0 F 2)

    Meal 3 (MEAL TOTAL: P 42 C 55 F 21)
    175g of tuna (P 45.5 C 0 F 1)
    240g sweet potato (P 5 C 50 F 0)
    12g olive oil (P 0 C 0 F 12)

    - x-tend during training (28 calories) *ONLY ON CARDIO DAYS*

    Meal 4 (MEAL TOTAL: P 48 C 30 F 1)
    2 scoops of whey (P 48g C 3 F 1) - *248* calories
    268g apple (P 0 C 30 F 0)


    Meal 5 (MEAL TOTAL: P 52 C 7 F 5)
    chicken breast 160g (P 43 C 3 F 9)
    91g brocolli (P 3 C 5 F 0)


    total *Macros*


    59.1g fat = 531.9
    247g protien = 988
    128g carbs = 512
    Last edited by Mxxz; 11-28-2012 at 04:59 AM.
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  12. #2412
    Registered User dmncchua's Avatar
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    Need Help With Losing Weight,Burning Fat And Building A Lean Body

    I'm 20 this year and my weight is 194lbs and my height is 70.8 Inches. My previous weight used to be 207lbs and than I lost weight which dropped my weight back down to 169lbs. But after a year it shot back to 194lbs. I live in Singapore and it is compulsory to serve the army before I enlisted in the Army My weight was 207lbs after 5 months it dropped to 169lbs with the constant training they gave. But after a year my weight problems started reappearing and now my weight is 194lbs Body fat percentage is around 30%.I started to hit the gym when I saw my weight rising and also started a diet but after 2 months of training my weight kept increasing and it didnt stop increasing. I ate a clean diet and trained as hard as I could. I trained weights on Mondays wednesdays and fridays and did cardio 40 mins on the treadmail or stairs walker everyday and took off days on Saturdays and sundays after 2 months of hard work my weight kept rising and I totally gave up on myself and on the gym I didnt know what I was doing wrong.And I didnt cared about my diet and training anymore after looking in the mirror on my 20th Birthday I decided it was time to make a change and I want this change to be permanent I would like a Intermediate level training routine because I'm already used to physical activity and a diet plan which will help my current situation. I would like cardio tips weather HIIT or just hit the treadmail and weather I should lift heavy weights or High Rep low weights to loose weight,burn fat and build muscle.If supplements are good on a weight loss plan and I would appreciate any tips from people who have really achieved this =D

    I hate that my weight keeps fluctuating and I wanna to stay lean and muscular
    For good will any kind soul pls help me I really dunno what I'm doing wrong

  13. #2413
    Registered User WrkoutWarrior18's Avatar
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    Smile Thanks!

    Thanks for the advice and yessir I'm just readin through all this to gather info. Can you design a meal plan for me? I know how to lift properly but I'm not very food savvy I have 6 months to drop from my 215 to at least 195. I have a good amount of muscle just need to drop the weight!

  14. #2414
    Registered User ReyMysterio619's Avatar
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    Dear Josef,

    I am trying to lose weight. I weigh 210 lbs and my BMR is 1970 kcals.

    I work out 3 times a week doing a Strong Lifts 5x5 programme.

    I'm going to incorporate some cycling into my routine in the morning before I go to work.

    To add, I also have a condition called hypothyroidism which means my metabolism does not work properly. I take 100mcg of levothyroxine everyday to stabilise my metabolism.

    I did weigh 173 lbs but due to my metabolism not working and being un-diagnosed I put on weight rapidly.

    I really want my old clothes to fit me. Is there any advice you can give me to lose weight and be the person I want to be.

    Kind Regards,

    Rey Mysterio

  15. #2415
    Registered User tennispaul's Avatar
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    Stalled cut, ~9% body fat

    Please forgive the repost -- it seems my original post got buried.

    Details below...please share your thoughts on why my progress has stalled. My current plan of attack is to start going for more severe daily deficits.

    I've been cutting for a couple of months now, following the leangains protocol, and moving slowly (modest deficits). Using the sticky here to determine my TDEE, I came up with a base of 1850 cals, which I add to based on the day's activity (e.g. 25 cal for 10 min walking, 50 cal for 10 min tennis at moderate intensity, 10 cal per weight lifting set which works out to 40-50 cal per 10 min of training session). I try to hit 1g of protein per 1lb of lean mass each day, but probably average around 85% of that. Finally, I use an electrical impedance scale to measure weight and body fat % (I am aware of the accuracy issues here, and use it to track relative changes). I only use the scale in the morning right after getting out of bed, in order to get as consistent a relative measure as I can. I'm posting my daily details below. Unfortunately, I've only recently started recording strength benchmarks (as shown at the bottom) -- but I feel quite confident that strength loss is less than 5% since starting the cut.

    date, cals in, estimated deficit, additional info
    ------------------------------------------
    11/7, 1800, -200, -4050 cum, 129.2lb, 9.3f
    11/8, 2050, +150
    11/9, 1600, -550, 128.6lb, 9.1f
    11/10, 2450, +100, -4350 cum
    11/11, 2000, -250
    11/12, 1750, -200
    11/13, 1500, -450, 129.4lb
    11/14, 1750, -250, -5500 cum, 129.0lb, 9.3f
    11/15, 2300, +400
    11/16, 2250, +350
    11/17, 3200, +1050
    11/18, 1400, -800, -4500 cum, 131.4lb, 9.8f
    11/19, 1500, -750, bench 175x7.5, 129.8lb, 9.4f
    11/20, 1650, -400, -5650 cum, 129.8lb, 9.5f
    11/21, 2300, +150, chinup +55x6, 129.8lb, 9.4f
    11/22, 2650, +300, 129.8lb, 9.4f
    11/23, 1850, -300, -5950 cum, 128.8lb, 9.4f
    11/24, 1600, -400
    11/25, 2150, -250
    11/26, 1800, -300, squat 155x6, 130.6lb, 9.8f
    11/27, 1500, -400, -7300 cum, 129.8lb, 9.5f

  16. #2416
    Registered User tennispaul's Avatar
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    Originally Posted by tennispaul View Post
    Details below...please share your thoughts on why my progress has stalled. My current plan of attack is to start going for more severe daily deficits.
    <snip>
    I took some time looking over my log, and may have answered my own question. If I adjust my daily caloric baseline based on the results that I expected to see, then I come up with some interesting results. If the baseline is changed from 1850 to 1800, then the data is consistent with the results -- but only for about the first half of the four months that I've been recording data. With a baseline of 1750, the data is consistent with the more recent results. This suggests a change of about 50 calories in the daily baseline. Unfortunately, this is easily within the margin of error -- especially since my weight has not changed by more than 2 lbs throughout all of this, and that's within my daily 4 lb fluctuation (i.e. water). Making matters worse, I do think that I've become more conservative recently with my estimates of calories taken in. It seems more likely that such a psychological shift, rather than an actual change in baseline, is responsible for the data skew.

    Calorie tracking, both in and out, is very difficult! What should we take away from all this? Should we pad our deficits by a solid 100 calories? The sticky here says to shoot for 20% or less -- but for most people that's only 400-500 per day, so a padding of 100 calories is a large (20-25%) difference.

  17. #2417
    bulking~ bpshock's Avatar
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    Hey. I'm bulking up now for the next 4 months. 5'10" 198 lbs ~14% BF and doing 1.4g/lb protein, .4g/lb fats, rest filled with carbs @ +500 calorie intake per day.
    I plan to cut for 3-4 months after my bulk.
    1. Do I need to change my macro intake (e.g., 1.4g/lb protein lessed or added?) when I start cutting?
    2. If I get up to 205 lbs with 15% BF, how much BF will I have if losing 10 pounds? 15? Or if you don't feel like doing the math how do I calculate it lol
    3. If I cut back down about 10 pounds during my cutting phase, will am I likely to look bigger, or just more lean?
    4. If I cut back down about 10 pounds during my cutting phase, won't I just be back where I started right before my bulk? How does the process of cutting/bulking reserve muscle if that makes sense?
    5. Is cardio a necessity even if you have a strict calorie deficit diet?
    6. At what BF do you recommend to start doing oblique exercises?
    bulking~

  18. #2418
    Registered User kashasha's Avatar
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    Thanx Josef. Just saw ur website and it is extremely neat. Surely someday u will be the fitness icon of the world...thanx for the inspiration and the motivation. Good luck.

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    Originally Posted by JOSEF RAKICH View Post
    Or are you talking about MEASURING them in there dry or cooked state? Then yes it will make a difference on there nutrition information. However if you measure them both in there dry state but choose to cook one it won't make a difference just personal preference.
    hey josef just to clear things up here (sorry got kinda lost), so basically if for instance you measured a cup of dry oats, it won't make no difference if you cook that cup and still use the nutritional info for the dry ??

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    Registered User ivxenz's Avatar
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    hey josef,

    quick question about diet sodas. If i get hungry or crave something to eat i usually drink a diet coke (usually two 8oz cans a day). One of them is usually late at night when i am feeling hungry an hour or so before bed. Is there any negative impact of a diet coke with respect to fat loss?

  21. #2421
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    1. What would be the difference in buying a meal plan from you instead of following my own considering I only eat 3 meals a day and am limited to a certain number foods pretty much whatever is available?

    2. You suggest only a 300 calorie surplus to make lean muscle gains so that would mean that you absolutely HAVE to count calories in order to make lean gains?

  22. #2422
    Registered User robparker1992's Avatar
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    Hi josef, I have been clean bulking for one month and was gonna start cutting in january/feb. I have just got a back injury which has interrupted my lifting. Doctor has said I can't lift heavy (at least the main compounds) for a few weeks. Do you think cutting would be a viable option or do I really not have enough mass?

    Stats:

    5'6 138lbs

    What I would like most is to get at least 15% before clean bulking since the fat has got to come off sometime but I do not want to look ill by cutting to nothing. After lifting I look like I have a lot more mass than I actually have (of course due to pump). I would love your opinion on what I should do.

    I know you will be truthful with your answer so thanks in advance.

    I am still a novice lifter so will probably expect more noob gains
    Attached Images

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    Hey man,
    Currently in week 6 of MAX-OT. I move to England for 6 months on Exchange for University and i'm trying to drop maybe 3-5%BF before I go. Is MAX-OT a bad training program to be losing weight? I'm currently 86kg maybe 18-20%BF. I do 3 HITT a week which involves jogging the long side of a footy field, dropping to the ground and jumping up as fast as I can sprinting along the try line then doing 5 pushups and then jogging the long side again and repeating the sprint and doing 5 laps. I just don't seem to be seeing myself drop anything more. In the last 10 months I've added size (ie 3cm on arms) and dropped 10cm of my waist but now i'm seeing myself slow down in the results part.
    Cheers mate
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    when you lose weight do you automatically lose strength too? I find creatine helps but when I drop some pounds my weights go down too
    Train Hard, Win Easy

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    Hey Josef.

    Currently eating 1,800 calories a day. Excited because I've rarely counted my calories in the passed, and in the last week I've already seen results on the scales.

    Couple of questions.
    What's the importance of cheat days? Just giving me something to enjoy, or does it boost the metabolism? Is there a limit to how much I cheat on a cheat day? Mind you, I'm aiming for 1 cheat day every 30 days (or a month).
    Are "bad foods" bad during a cut, or does it not matter as long as I hit my calorie intake and macros? I've been having a bit of peanut butter here and there. Still hitting my calories, but wondering if it's going to do any damage.
    Any ways to continue to see results, and avoiding a plateau?

    Thanks man. You've been really helpful so far.

  26. #2426
    Registered User djlawuk's Avatar
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    Hi Josef!

    You truly are an inspiration! I'm sure everyone that has had the privilege to read your responses are entirely grateful for your time and commitment in helping them, i sure am!

    I have tried to read through as much of this thread as I can and have already answered a few of my own questions by reading your replies to others but i have a few other questions (I hope you haven't had to answer them already)

    My stats:
    Weight (186lbs), body fat (17.8%), Height (6ft 1 inch), Muscle Mass (42%), Maintenance calories (2700), Cut Calories (2100).

    Based on 1.2 x Body weight (Protein) and 0.45 x Body weight (Fat) and the filling the rest with carbs here are my macros for 2100:

    - Protein (223.2g): - 1.2 x 186 (892 cals)
    - Fat(83.7g): 0.45 x 186 (753 cals)
    - Carbs 113g: (455 Cals)

    TOTAL CALS: 2100

    Questions:

    1) My body fat is high at 17.8% so do i need to multiply my body weight by 1.2 for my protein intake or my desired lean weight say (140lbs)?

    2) I read early on in this thread that when you cut you also eat McDonald's which i understand works because you still count your macros, the change i need to make to my diet in order to take on your advice is to increase my fat intake, before reading this thread i was only consuming only 20g of fat a day. I buy a low fat cheese which per 100g contains 28g of protein and 21.8 grams of fat. Is this a good source of fat or does it even matter? Saturated or not? Nuts? Milk?

    3) I also used to have more carbs than protein in my previous diet, mainly from things like ground oats, dextrose and pasta. Now i need to turn it on its head and increase my protein intake. I already have 4 scoops of whey a day (Protein: 100g) for convenience and its cheaper, is there a limit to how many you would recommend or should i stick with 4 scoops and fill the rest of my protein up with cheese, chicken, milk?

    4) Could you also outline the order of your 5 day split routine (Monday: Chest, Tuesday: Back...)

    Thanks for all your help!

  27. #2427
    Registered User djlawuk's Avatar
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    Sample of my new diet

    Originally Posted by djlawuk View Post
    Hi Josef!

    You truly are an inspiration! I'm sure everyone that has had the privilege to read your responses are entirely grateful for your time and commitment in helping them, i sure am!

    I have tried to read through as much of this thread as I can and have already answered a few of my own questions by reading your replies to others but i have a few other questions (I hope you haven't had to answer them already)

    My stats:
    Weight (186lbs), body fat (17.8%), Height (6ft 1 inch), Muscle Mass (42%), Maintenance calories (2700), Cut Calories (2100).

    Based on 1.2 x Body weight (Protein) and 0.45 x Body weight (Fat) and the filling the rest with carbs here are my macros for 2100:

    - Protein (223.2g): - 1.2 x 186 (892 cals)
    - Fat(83.7g): 0.45 x 186 (753 cals)
    - Carbs 113g: (455 Cals)

    TOTAL CALS: 2100

    Questions:

    1) My body fat is high at 17.8% so do i need to multiply my body weight by 1.2 for my protein intake or my desired lean weight say (140lbs)?

    2) I read early on in this thread that when you cut you also eat McDonald's which i understand works because you still count your macros, the change i need to make to my diet in order to take on your advice is to increase my fat intake, before reading this thread i was only consuming only 20g of fat a day. I buy a low fat cheese which per 100g contains 28g of protein and 21.8 grams of fat. Is this a good source of fat or does it even matter? Saturated or not? Nuts? Milk?

    3) I also used to have more carbs than protein in my previous diet, mainly from things like ground oats, dextrose and pasta. Now i need to turn it on its head and increase my protein intake. I already have 4 scoops of whey a day (Protein: 100g) for convenience and its cheaper, is there a limit to how many you would recommend or should i stick with 4 scoops and fill the rest of my protein up with cheese, chicken, milk?

    4) Could you also outline the order of your 5 day split routine (Monday: Chest, Tuesday: Back...)

    Thanks for all your help!
    Here is a sample of my new diet...
    Attached Images

  28. #2428
    Registered User vic160's Avatar
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    Originally Posted by bpshock View Post
    Hey. I'm bulking up now for the next 4 months. 5'10" 198 lbs ~14% BF and doing 1.4g/lb protein, .4g/lb fats, rest filled with carbs @ +500 calorie intake per day.
    I plan to cut for 3-4 months after my bulk.
    1. Do I need to change my macro intake (e.g., 1.4g/lb protein lessed or added?) when I start cutting?
    2. If I get up to 205 lbs with 15% BF, how much BF will I have if losing 10 pounds? 15? Or if you don't feel like doing the math how do I calculate it lol
    3. If I cut back down about 10 pounds during my cutting phase, will am I likely to look bigger, or just more lean?
    4. If I cut back down about 10 pounds during my cutting phase, won't I just be back where I started right before my bulk? How does the process of cutting/bulking reserve muscle if that makes sense?
    5. Is cardio a necessity even if you have a strict calorie deficit diet?
    6. At what BF do you recommend to start doing oblique exercises?
    I am doing about the same. I was 157lbs at 5'6 cutting for some time. Now I have been bulking since Halloween. I am at 165. Not much changed in physique. Probably at 16%. Was at probably at 13%. Currently:

    P- 225, F-75, rest in carbs

    Josef- Nice job. Check out my pic from when I was cutting. Probably around 13-14%BF?

  29. #2429
    Registered User bruceprice's Avatar
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    Thank you in advance for your answer, Josef. I haven't read every page of this thread so I apologize if this has already been answered:

    Do you change your workout routine when you switch from a bulk to a cut? And do you adjust volume of sets?

    Currently I'm slow bulking on a routine very similar to PHAT. I try to add one rep or a few pounds each time I repeat a workout. Should I continue to try to set a record each workout during a cut or should I just aim to maintain strength? And what do you do during a cut if you can no longer maintain your lifts? It seems like a week off or deload could make sense during a cut vs during a bulk.

    And how long do your bulk and cut cycles typically last? I would think if you were cutting from 9% to 5%, you'd only need to cut for a month or two. I'm trying to go from about 11% to 8% which for me is 5-6 lbs of fat so I would think a 2 month cut should be enough time to do it while maintaining muscle?

    Thanks!

  30. #2430
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    Apologies, Josef, must've gotten buried:

    Hey quick question Josef, on a cut, how many full days of rest do you think is good for muscle groups? For me to hit upper and lower body twice a week I would have to rest the muscle groups 1 day only so I can fit in my HIIT cardio only-day there (30-45 mins). I workout sun-thurs (45min-1hr) and do nothing on sat/sun (like to rest). What do you suggest? 15 y/o and 17% BF.

    And lastly, do you recommend having 1 day in the week where I eat at my maintenance calories or over to spike the metabolism? With a -500 deficit, I'm eating 1500-1600 a day for the cut.

    Awesome thread & advice btw.

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