Cutting/peaking advice

[Thepayne369]

Good evening lifters

Was hoping to get some advice, preferably from somebody who has experience for peaking for competitions.

Ectomorph, 11% bf, train 6 days a week NO CARDIO

goal to get to 4% bf for summer, I realise its unhealthy to stay that low for too long I'm thinking just 2-3 weeks. Even if it creeps back up to a more healthy 7%

How long will it take me as an ecto to get from 11 to 4 and how do I go about it. I was thinking dropping 500 calls a week off my diet of what is currently 5000 a day so reduce to 4500 then 4000 so on so on also up the intensity of workout, shorter breaks etc and more leg days(fat loss dropped dramatically when I stopped being a giant douche and started doing legs)

I'd guess being low fat anyway it really slows down the lower it gets.

Any advice greatfully accepted. Cheers

[racindude52]

Honestly this sounds like a terrible plan doomed for failure, but for a reference. It has taken me 22 weeks to drop from 10% to 5% for my April show. I didn't even really have much for plateaus either... Good luck getting there by summer :/

[Thepayne369]

Honestly this sounds like a terrible plan doomed for failure, but for a reference. It has taken me 22 weeks to drop from 10% to 5% for my April show. I didn't even really have much for plateaus either... Good luck getting there by summer :/

I thought summer was quite a reasonable goal dat as its around 12 weeks away, and I am informed (rightly/wrongly) bodybuilders go through a 12 week cut. Ps I'm in England summer might not get here until next summer.... **** weather

[Thepayne369]

Still looking for some advise brahs

[FrankensteinJr]

I'd suggest only getting down to 7-8%. I remember Eric Helms saying that non competitors just get beach lean, not contest shredded. The reasoning behind it was most people get super lean and then binge, they end up getting fat with a damaged metabolism. Prolly won't turn out well for you man.

[Thepayne369]

I'd suggest only getting down to 7-8%. I remember Eric Helms saying that non competitors just get beach lean, not contest shredded. The reasoning behind it was most people get super lean and then binge, they end up getting fat with a damaged metabolism. Prolly won't turn out well for you man.

I will consider your advice mate, thanks

I suppose 6/7 % is still great shape and by not going so low maybe I'll preserve more mass

[j.astorina]

Is your picture you? if so I don't understand why you would be here asking for such advice - since it appears you are already lean or know how to get there. Either way, operating on a deficit of 500 calories from your maintenance level should yield slow and steady weight loss of about a pound a week, give or take. An ecto myself, I calculate my macros at bodyweight x 16 (-600) and a pound a week is what I achieve. Follow the link to see my Jan 1 to May 7 (2012) start/end shots.

https://twitter.com/JAstorina

Good Luck!

[Thepayne369]

Is your picture you? if so I don't understand why you would be here asking for such advice - since it appears you are already lean or know how to get there. Either way, operating on a deficit of 500 calories from your maintenance level should yield slow and steady weight loss of about a pound a week, give or take. An ecto myself, I calculate my macros at bodyweight x 16 (-600) and a pound a week is what I achieve. Follow the link to see my Jan 1 to May 7 (2012) start/end

Good Luck!

Yeah it is me, as an ecto I have always been lean, especially my back n shoulders, but Iv never been down as far as 4% which is what I want. Iv probably managed 9 at best never above 12 even on a bulk.

I do intermitent fasting so I generally stay lean all year round, I just thought it may take somthing a little more than just a caloric deficit to get to extreme low levels of body fat

[Thepayne369]

Ps ur pictures look really good, great shape in the second one, look like a different body. Nice work

[j.astorina]

Yeah it is me, as an ecto I have always been lean, especially my back n shoulders, but Iv never been down as far as 4% which is what I want. Iv probably managed 9 at best never above 12 even on a bulk.

I do intermitent fasting so I generally stay lean all year round, I just thought it may take somthing a little more than just a caloric deficit to get to extreme low levels of body fat

Toss in some HIIT cardio a couple times a week. Like you I do practically no cardio, but I do incorporate it when getting super lean.