Looking to get shredded

[Lakers24]

hey guys

Im looking into doing a pre contest type diet to get shredded. Im currently 195lbs @ 13% BF. Id like to get down to around 8%BF. how long do you think this might take and what is the best way of doing this? (i.e diet, cardio)

thanks

[sdunn96]

@ 13% BF, that is ~25 lbs
So you are looking at prolly 10 - 15 lbs to drop.....

consider 1 - 1.5 lbs a week a good number to go for.

And do all the above
Get diet and macros right
Continue weight lifting (Full body routines may be something to consider)
And add in cardio (I do steady state like stair master and elliptical for 30min and 20min each)

[Lakers24]

macros are going to be 150/250/50 (C/P/F). equals 2050 calories. will throw in a refeed every week at 350/250/50

[sdunn96]

What is your TDEE?
I would drop protein to 200 - 220
And shift the calories to carbs.

I don't think a refeed is needed every week if u are 13% BF
Maybe every other.
And do high carbs and keep fats low on refeeds.

Your fats might do better around 60 - 70 for ur weight

[straightsix]

macros are going to be 150/250/50 (C/P/F). equals 2050 calories. will throw in a refeed every week at 350/250/50

i think you can get away with some more carbs, about 200-225g. It will help with you energy and mood. Staying under 150g sux.

[Lakers24]

tdee is around 2800 cals.

[sdunn96]

About where mine is as well....
Shoot for 2100 - 2200 cals.

Do protein @ ~1gr / pound of body weight
Fat @ 0.4 gr / pound of body weight.
Fill in the rest with carbs.

Regarding refeeds, I would hold off until 4 - 5 weeks on the restriction.....
Then consider every 7 - 10 days when you get in the 5 - 7% BF range.....

Just my opinion though.

[KnowstheSky]

macros are going to be 150/250/50 (C/P/F). equals 2050 calories. will throw in a refeed every week at 350/250/50

I have found that cycling carbs and fats brings much better, consistent results. The macros go down as you weight drops. I would start you here:

Cutting Macros—7 day sked

1 day @ 3500calories (legs day)
440g carbs
263g protein
78g fats

3 days @ 2800 calories
260g carbs
260g protein
62g fats

3 days at 2400 calories
185g carbs
260g protein
62g fats

Make the big eating day legs day. Intersperse low and middle eating days, hitting larger bodyparts like back and chest on the middle calorie days.

HIIT Cardio 3x a week for 25 minutes (if feasible)

2 gallons a day of water, if possible

1 tablespoon of fish oil daily as part of fats intake

Lean Out by Beverly— 2 caps 3x a day, 7 days a week