My personal quest to get ripped and stay ripped :)

[coolcolj]

I read that as you get leaner say under 8-9% bodyfat you should drop your cycle days so you low carb for 2 days and then carb up on the 3rd.

I'm actually using a 3 on 1 off followed by a 2 on 1 off
so it fits into a 7 day week - and I think this may work even better

 

[coolcolj]

I maintained for 3 days last week - ie I didn't diet as such

But I got stuck back into this week, just about to finish my cycle - carbing up tommorrow. I'll post my progress then.

 

[coolcolj]

Ok waist is 32 5/8 as of this morning - halfway through week 3.
Bodyweight is still around 83-84kg, its not gonna drop much, since I'm packing on some muscle by the look of things.

Hoping to hit 32 inch by the end of the week.

I definitely notice way more fat loss with my sprints! On the cycles where I haven't done much sprinting, the fatloss is cut in half!

 

[shayne]

can i get an example what you eat day to day....

 

[hooch-5]

CoolColJ...

You still only doing the weights once a week? (and sprint/walk twice?)


Thanks.

 

[coolcolj]

Well I training with weights twice a week now, followed by sprint/walk. But its not fixed though, I do change things around a bit if it rains (which means I can't sprint!)


As far as what I eat

well on the low carb days -

I eat 2 chicken breast fillets spread over 6 meals
and as much veges as I want.

Meal 1 - 2xWeetbix+ Low fat soy milk + tiny portion of chicken breast and lettuce.

Meal2 to 6 - checken breast and veges.

thats it. My last emal is a 4 pm - I sleep at 7pm BTW and wake at 3:30am


Carb up day - 6 meals, eat whatever I want as long as I get lots of carbs in. But the last meal of the day is just chicken breast and lettuce as per the low carb day.

 

[coolcolj]

see here why this diet works, and why I've been able to gain strength and size!


http://209.11.101.244/forum/showthread.php?s=&postid=1423902&t=8399#post1423902

 

[KING]

 

[Kakarrot]

I'm 5% 5'9 and my waist is 29 inches, if my waist got any smaller I would loose ab size and you will look less ripped. It's not that hard to get down to 5% and maintain, just remember that after you reach 5% change your whole diet and trainning. Since you don't want to loose any more fat you just want to maintain. My diet now is no less than 200-400grms of carbs a day. I don't deprive my self of anything, cookies, pizzza ect and I still maintain 5-6%. It's also all the high intesity stuff I do, you are doing the right thing by spriting. This will make your body a fat burning machine in time to come. It's actually quite remarkable how explosive movements work, you will understand once you achive 5% how easy it was. If I may give you a bit of advice, low carb is good but don't forget to carb up. Carbs are actually not as bad as you think, I find the MOST important thing to loose fat is not low carb but calorie restriction and calorie manipulation, confusing your body works great for burning fat.

 

[coolcolj]

Thanks

Yes I do carb up twice a week. I pretty much eat whatever I want, and a lot of it on those 2 days

Well personally I just function better with my carbs lower. My blood sugar is extremely unstable with too much starchy carbs around. On my low carb days I feel 100% better.

Why I take fish oil

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=138758