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  1. #61
    Registered User Horizon92's Avatar
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    No questions, just want to say that you are a big inspiration. Also great to have someone spreading the truth and not going all broscience up in dis bitch.

  2. #62
    Registered User elite2292's Avatar
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    I hear alot of people talk about losing muscle if your aiming for 1.5- 2lbs of fat loss per week. Even if you keep your protein intake up and lift heavy will you still lose muscle?

    Another question is during a cut what is the best way to maintain or increase strength that you gained from a bulk?

    Last question is once you have lost about 10lbs your body begins to plateau and you don't lose any more weight. What is the best way to prevent this and get down to that single digit body fat? Refeeds? Cardio? Thanks alot!
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  3. #63
    Registered User Bigblue43's Avatar
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    I am just starting to workout again after years away from gym.... I have been on a calorie deficit since Jan 1 and lost 38 lbs thru diet and a small amount of exercise. I have recently turned up the cardio ( 2-4 miles running every day ). I have also started lifting weights again. Is it possiblentongain muscle on a calorie deficit? Even with a good protein intake? Should I just cut fat until Im satisfied with how I look Amd then worry about building muscle. I have done alot of reading about macros and nutrition, but I need someone to dumb it down for me...

    Thanks in advance

    Robbie

  4. #64
    Registered User andyboi's Avatar
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    Hey Josef, chime in on my comp prep log, yeah? (link in sig)

    p.s. your physique is awesome. IIFYM FTW!
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  5. #65
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Originally Posted by jolmscheid View Post
    What is your thoughts on lifting 3 days per week full body?
    Yup well its defiantly better than nothing thats for sure, however i still prefer 5 day split would be more beneficial.

    Originally Posted by jolmscheid View Post
    Or is it ultimately better to focus on a couple muscle groups once per week?
    I belive so yes, 5 day splits are the best way to train in my opinion hitting each main muscle group once per week at high volume.

    Originally Posted by HelpfulBrah View Post
    How long will it take to get from 20% to 12% realistically
    Depends on how much of a calorie deficit you are in and how well you stick to your diet/training, if you are at a 500 calorie deficit you should technically lose 1 pound of fat per week as there is 3500 calories in a pound of fat. Its hard to really say an exact time frame however, just keep cutting until you reach your desired goal.

    Originally Posted by JaBrah View Post
    hows ur cut like from the beginning to end? calories and macros weekly or monthly.
    1.5g protein per pound of bodyweight 0.45g fat per pound of bodyweight and the remaining calories from carbs, as i drop calories down i drop it from the carbs.

    Originally Posted by JeffyDOS View Post
    Thanks for the response man! I will definitely bulk after I am done cutting. And I hope 57 was a typo lol.
    Awesome bro!

    haha yeah i have no idea where that came from??

    Originally Posted by Horizon92 View Post
    No questions, just want to say that you are a big inspiration. Also great to have someone spreading the truth and not going all broscience up in dis bitch.
    Thanks bro, thanks for the post.

    Will answer all other questions later, i have to shoot out at the moment.
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  6. #66
    ......................... moosejuice16's Avatar
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    Josef,

    I've been cutting since last august and have gone from 28%bf to just under 14%. I am wanting to get down to 10% before starting to bulk but was just wondering if there any tips you have to help me with the last 4%?
    Nitro's Transformation Thread veteran.

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  7. #67
    Adapt or Die. El Elyon's Avatar
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    1) Jo, how do you keep an eye on your daily macros each day?

    Personally i just count calories by using a yellow sticky app on my adroid homescreem and subtract after each meal/snack until i reach 0. Do you do it off top of your head?

    2) Do you get your clients to prepare their meals or just tell them to count macros as the day goes on?

    3) im 17% bf. Approx how long will it take to reach 8% if i cut 1-2lb per week?

    4) your a legend.

    Thanks for any guidance.
    "You want science and studies? F*** you, I've got scars and blood and vomit." - Jim Wendler.

  8. #68
    Registered User Wannagetbetter's Avatar
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    Strong thread, aesthetic OP. 22% bf to 14% bf, how long would it take realistically.

    Also how to stop sugar cravings... So hard to deal with, always leads to binging...

    Also EC stack, after like 2-3 days, the Ephedrine that kills your hunger totally wears off, an it becomes useless... What to do to keep the ephedrine effects?

    Thanks

  9. #69
    Registered User own3dhs's Avatar
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    Hey, I'm having so much trouble cutting weight. Idk if its from my metabolism being messed up or whatever. Basically, for about 4-5 months I ate once maybe twice a day. First meal being around 6 and second around 10. Sleeping late around 3-4 am. They're not fatty meals either. Probably ham sandwich or .something. Basically no more than 1700 calories a day.. didn't really lose any weight... I'm 5'6 160. I am planning to try a new diet consisting of:

    Breakfast: banana, special k cerial
    11am meal: protein shake
    2pm lunch: chicken breast, salad, banana
    6 pm: chicken breast, salad, another fruit
    8 pm: protein shake


    What do you think of that??

  10. #70
    Registered User forcajovem's Avatar
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    Hey man,

    I started my first ever cut about 10 weeks ago, after a long time period of building muscle. I weighed about 156 at the start of the cut, low 20's body fat %, my height is 5'8.

    2 weeks ago (8 weeks after starting a cut) I weighed ~150, and from my progress pictures, I could barely notice a difference, although I posted here and some people said even though it was slight, I did lose some fat off the midsection. I lowered my calories slightly and became more strict on my intake, so I am around 500-600 calorie deficit a day on average.

    This week, yesterday, I took another set of pictures, and now I can notice a difference in the midsection, it is very noticeable, even though I am far from showing the abs. I weighed in at 148.8. I also noticed a pair of jeans that would no longer fit on me at the start of my cut now do, as I just tried them on again as I hadn't wore them in months.

    I'm assuming I most of my fat initially in areas not in the midsection, and now I am finally starting to see results there? Does this mean fat loss will now be accelerated in the midsection? Also, I still have quite a bit of fat in the chest that has not shown any progress at all, will that come soon?

    I figure a good estimate for my current body fat % would be 18-19%.

    Thanks, much appreciated.

  11. #71
    Registered User Electricheadd's Avatar
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    Joseph,

    How do i get people in BB.com to differentiate between loose, lose, loss, lost?

    Thank you in advance.
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  12. #72
    Registered User GMLFTMBCIFASLHO's Avatar
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    Originally Posted by Electricheadd View Post
    Joseph,

    How do i get people in BB.com to differentiate between loose, lose, loss, lost?

    Thank you in advance.
    hopefully i don't loss my weight lose competition challenge. so far, i have loose 1lb, and my shirt is already starting to feel a little lost.




  13. #73
    Registered User jonniboy's Avatar
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    Opinions on using an anti-estrogen supplement such as letrozole for the purpose of reducing / eliminating gyno ?

  14. #74
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Will answer all recent questions in a few hours after i finish work, too hard to reply to all on my iPhone lol.
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  15. #75
    Registered User kylecar's Avatar
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    Hey Josef

    Thanks for your answers. I have a couple of questions

    1) What BF% would you put me at (my avatar has my body pic in)

    2) I'm sticking at a 1500 cal diet with 3 / 4 weight sessions a week and small cardio - is this the best way to go. Trying to get to 10 BF% and then bulk up

  16. #76
    Registered User elite2292's Avatar
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    In your honest opinion, to get that aesthetic physique that everyone wants which approach would be better?

    1. You dirty bulk up to a desired weight for example from 140 - 190lbs say ok this gut is becoming huge its time to trim down and cut to a desired 8% body fat.

    2. You start at 140lbs and slowly bulk up gaining around 2lbs per month until you are satisfied with muscle mass.

    Which option would be better and faster in the long run? Why? Thanks!

  17. #77
    Registered User jolmscheid's Avatar
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    Any supplements you take year round as staples that help with your physique?

    What are your thoughts on slin sane, forskolin, and agmatine (for pre-workout)?

  18. #78
    Registered User forcajovem's Avatar
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    Also, regarding caffeine, how much of a difference does it actually make in regards to fat loss?

    Considering one is in a calorie deficit and doing resistance training, will 1-2 cups of black coffee a day add a significant amount of fat lost, or is the difference between taking in the caffeine and not taking it negligible?

    Again, much appreciated!

  19. #79
    Been miscing for to long idreamofnumber1's Avatar
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    ok so am i correct in saying based off your advice the macro nutrient percentages are: protein 30% fats 25% and carbs 45%

  20. #80
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Originally Posted by moosejuice16 View Post
    Josef,

    I've been cutting since last august and have gone from 28%bf to just under 14%. I am wanting to get down to 10% before starting to bulk but was just wondering if there any tips you have to help me with the last 4%?
    Congrats on the drop in body fat bro, just keep at it if things start to slow down increase the cardio or decrease the calories even more than they already are.

    Originally Posted by El Elyon View Post
    1) Jo, how do you keep an eye on your daily macros each day?

    Personally i just count calories by using a yellow sticky app on my adroid homescreem and subtract after each meal/snack until i reach 0. Do you do it off top of your head?

    2) Do you get your clients to prepare their meals or just tell them to count macros as the day goes on?

    3) im 17% bf. Approx how long will it take to reach 8% if i cut 1-2lb per week?

    4) your a legend.

    Thanks for any guidance.
    I work out a diet work out all the macros and everything, then i stick to that diet every single day, same diet today as it was yesterday. That way i can't not **** up my macros.

    But yeah thats a good idea bro, there is also probably some apps out there which do that for you.

    For my clients i usually write them out a meal plan which they stick to.

    The amount of time it will take to get from 17% to 8% will vary on how much of a calorie deficit you are in, also you said losing 1-2lbs per week, also still hard to give an exact time frame as it depends on height/weight also. JUst keep cutting until you reach your desired goals.

    Originally Posted by Wannagetbetter View Post
    Strong thread, aesthetic OP. 22% bf to 14% bf, how long would it take realistically.

    Also how to stop sugar cravings... So hard to deal with, always leads to binging...

    Also EC stack, after like 2-3 days, the Ephedrine that kills your hunger totally wears off, an it becomes useless... What to do to keep the ephedrine effects?

    Thanks
    Thanks brah.

    Again its hard to give a time frame on how fast you lose body fat it all depends on many factors and how much of a calorie deficit you are at.. JUst keep cutting until you reach your desired goal.

    Will power, will power is everything. Just say to yourself no, i don't need this.

    If hunger is your problem try consuming more high in fiber foods as this will keep you feeling fuller for longer.

    Originally Posted by own3dhs View Post
    Hey, I'm having so much trouble cutting weight. Idk if its from my metabolism being messed up or whatever. Basically, for about 4-5 months I ate once maybe twice a day. First meal being around 6 and second around 10. Sleeping late around 3-4 am. They're not fatty meals either. Probably ham sandwich or .something. Basically no more than 1700 calories a day.. didn't really lose any weight... I'm 5'6 160. I am planning to try a new diet consisting of:

    Breakfast: banana, special k cerial
    11am meal: protein shake
    2pm lunch: chicken breast, salad, banana
    6 pm: chicken breast, salad, another fruit
    8 pm: protein shake


    What do you think of that??
    Posting your diet as in the foods you eat is actually all irrelevant for me it docent mean anything. Saying you eat a chicken breast sandwich at 6pm doesnt mean anything at all to me, same with a protein shake? whats a protein shake is it 1 scoop or 2 scoops? with milk with water?This all makes a difference, i need to know your total macros for this diet and your calorie requirements, if you don't know them you can work it out by going to www.calorieking.com or even another type of site such as www.dailyburn.com or www.fitday.com.

    Originally Posted by forcajovem View Post
    Hey man,

    I started my first ever cut about 10 weeks ago, after a long time period of building muscle. I weighed about 156 at the start of the cut, low 20's body fat %, my height is 5'8.

    2 weeks ago (8 weeks after starting a cut) I weighed ~150, and from my progress pictures, I could barely notice a difference, although I posted here and some people said even though it was slight, I did lose some fat off the midsection. I lowered my calories slightly and became more strict on my intake, so I am around 500-600 calorie deficit a day on average.

    This week, yesterday, I took another set of pictures, and now I can notice a difference in the midsection, it is very noticeable, even though I am far from showing the abs. I weighed in at 148.8. I also noticed a pair of jeans that would no longer fit on me at the start of my cut now do, as I just tried them on again as I hadn't wore them in months.

    I'm assuming I most of my fat initially in areas not in the midsection, and now I am finally starting to see results there? Does this mean fat loss will now be accelerated in the midsection? Also, I still have quite a bit of fat in the chest that has not shown any progress at all, will that come soon?

    I figure a good estimate for my current body fat % would be 18-19%.

    Thanks, much appreciated.
    Hey bro, yup you can't spot reduce body fat as such, if you lose body fat you are going to lose it from all over your body, everyone tends to sotre fat in different places, just keep dieting down and eventually when you are lean enough it will come off from everywhere.

    All the best!

    Originally Posted by Electricheadd View Post
    Joseph,

    How do i get people in BB.com to differentiate between loose, lose, loss, lost?

    Thank you in advance.
    LMAO.

    I guess the same way in which i have to get people to spell my name Josef instead of Joseph

    Originally Posted by jonniboy View Post
    Opinions on using an anti-estrogen supplement such as letrozole for the purpose of reducing / eliminating gyno ?
    Have you currently been on a steroid cycle or something which caused you to get gyno?

    Best thing for gyno is to go talk to your doctor and get advice from him, a lot of people get sight gyno when they hit puberty which normally goes away.

    Originally Posted by kylecar View Post
    Hey Josef

    Thanks for your answers. I have a couple of questions

    1) What BF% would you put me at (my avatar has my body pic in)

    2) I'm sticking at a 1500 cal diet with 3 / 4 weight sessions a week and small cardio - is this the best way to go. Trying to get to 10 BF% and then bulk up
    Haha i just did a huge multi-quote and i cannot remember your picture.. Ill reply soon.

    Yup calorie deficit and cardio.

    Originally Posted by elite2292 View Post
    In your honest opinion, to get that aesthetic physique that everyone wants which approach would be better?

    1. You dirty bulk up to a desired weight for example from 140 - 190lbs say ok this gut is becoming huge its time to trim down and cut to a desired 8% body fat.

    2. You start at 140lbs and slowly bulk up gaining around 2lbs per month until you are satisfied with muscle mass.

    Which option would be better and faster in the long run? Why? Thanks!
    Option 2. Lean bulk all the way, i do that i always stay lean the whole year in single digits when bulking, however when i cut i just get even leaner. Much better.

    Originally Posted by jolmscheid View Post
    Any supplements you take year round as staples that help with your physique?

    What are your thoughts on slin sane, forskolin, and agmatine (for pre-workout)?
    Whey protein and Orange Triad multi-vitamin.

    I don't bother with any pre-workouts and i don't really see much benefits in doing so.

    Originally Posted by forcajovem View Post
    Also, regarding caffeine, how much of a difference does it actually make in regards to fat loss?

    Considering one is in a calorie deficit and doing resistance training, will 1-2 cups of black coffee a day add a significant amount of fat lost, or is the difference between taking in the caffeine and not taking it negligible?

    Again, much appreciated!
    Well not a lot but it will help..

    You should aim for 400-800mg of caffeine per day to really get its effects (spread out over the day of corse) and also don't be stupid with it if you have a heart condition.
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  21. #81
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    Originally Posted by JOSEF RAKICH View Post
    Will answer all recent questions in a few hours after i finish work, too hard to reply to all on my iPhone lol.
    Josef,

    please help me. Can you take a few min to search out my recent threads, and read my story. My 300lb weight loss story is there. My question is, im now eating aprox 2000 calories a day, constantly gaining mid-section fat. my upperbody looks nice. My workout routine is (due to my crazy ass 12hr overnight work scheduled) F/sat/sun/mon 40min lift + 20min cardio .... on 2000-2200 calories per day and im GAINING fat... my lifting is mostly upper body, i just dont know what to do lower body or that can hlep my midsection and inside thighs

    im sure i have a **** load of skin, and possibly a messed up metabolism, what type of "EXACT" tests can i ask my doctor for, and if it comes back with a messed up metabolism (from 2years of VLC diet) and thyroid, is there anythign I can take so that I can eat 2000 calories a day and not become a fat ass?

    thanks in advanced for all your help!

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    heya Josef

    whats your opinion about cheat days/meals and how often to take them. I'm currently on a 1600kcal diet "IF18/6 + IIFYM" but saturdays are crazy, you know the spanish fiesta lol. Not that I drink too much alcohol but we have a large dinner (2000kcal+) which I find psychologycally great to chill out from the everyday restrictions.

    oh well I guess I love eating.

  23. #83
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    I hear alot of people talk about losing muscle if your aiming for 1.5- 2lbs of fat loss per week. Even if you keep your protein intake up and lift heavy will you still lose muscle?

    Another question is during a cut what is the best way to maintain or increase strength that you gained from a bulk?

    Last question is once you have lost about 10lbs your body begins to plateau and you don't lose any more weight. What is the best way to prevent this and get down to that single digit body fat? Refeeds? Cardio? Thanks alot!

  24. #84
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    Hey josef

    My avatar was the one that you couldn't remember which was which

    1) What BF% would you put me at (my avatar has my body pic in


    Thanks

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    Josef,

    Just wanted to add, I checked out your chest workout and tried it today. The only change I made was substituting DB pullovers for weighted dips. And I gotta say, it was ****ing legit. My chest felt like it was going to explode! I easily got my biggest pump in three months. I may just have to take up your entire routine haha. Hope you don't mind. High volume workouts are amazin.

    Rest of the interview was great as well.

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    Originally Posted by Ryanast View Post
    Joseph - Your opinion on a cutting routine:

    3-4 times a week full body (if this, how many sets per part)

    or

    5 Day split

    or

    Something else entirely
    He answered this above lol.

  27. #87
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    Josef, you mentioned you're an advocate of lean bulking. Do you cut until 7-8% and then slow bulk (0.5-1lb weight per week) until you hit, say, 13% then cut back to 7-8% again then repeat?
    "You want science and studies? F*** you, I've got scars and blood and vomit." - Jim Wendler.

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    Originally Posted by El Elyon View Post
    Josef, you mentioned you're an advocate of lean bulking. Do you cut until 7-8% and then slow bulk (0.5-1lb weight per week) until you hit, say, 13% then cut back to 7-8% again then repeat?
    this is great question!... im planning on losing half a kg a week till ig et to 8% body fat then lean bulking.
    one rep max Goals:
    Bench: 80kg [x] 85 [x ] 90kg [x ] - 100kg [] 105kg [ ] 110kg [ ] 115kg [ ] 120kg [ ]
    Squat: 100kg [x ] - 120kg [x ] - 140kg [ ]- 150kg [ ] - 160kg [ ]
    Deadlift: 90kg [x] - 100kg [ ] - 110kg [ ] - 120kg [ ] - 140kg [ ]- 160kg [ ]
    OHP: 40kg [x] 45kg [x] 50 kg [x ] 55kg [x ] 60kg [ ] 65kg[ ] 70kg [ ]

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    Originally Posted by hotsaucegolden1 View Post
    this is great question!... im planning on losing half a kg a week till ig et to 8% body fat then lean bulking.
    I think he said he manages to keep his body in the single digits, even when bulking.

  30. #90
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    Hi Josef, what a lovely selfless thread!

    Quick question: should I be cutting or bulking? Ex-cardio queen and so am all fat no muscle, 119lb, 5"0. Aim is to loose fat + gain muscle to look better...dont know which to do first though. Thanks in advance (:

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