7% BF in 2.5 Weeks?? Please help me get there.

[reelbig004]

Current Stats:
6’4”, 182 pds, 22 years old, ectomorph

I’m going on a cruise in 2.5 weeks and want to get down to 7% BF. I’ve been training my ass off and eating perfectly (or so I thought) for the last month and have only dropped 1% BF from 10 to 9. I am currently on creatine which may have effected my bf% test this morning, but I’m still not satisfied. My current diet/workout looks like this.

Monday: 40 minutes Cardio in Morning on Empty Stomach
Chest, Abs in the evening
Tuesday: Cardio same as Monday
Back, Bis, Obliques in evening
Wednesday: HIIT
Thursday: Cardio same as Mon, Tuesday
Shoulders, Triceps, Abs
Friday: Legs, Calves
Saturday: 40 minutes cardio in morning
Sunday: Off

Diet:
Meal 1:
Post Distance Cardio (40 g whey with 2 tbsp ANPB, 1 tbsp olive oil)
Post HIIT Training I consume (40 g whey with 40 g dextrose)

Meal 2:
4 egg whites + 2 whole eggs
½ cup oatmeal

Meal 3:
40 g whey with 1 tbsp ANPB + 1 tbsp Flax

Meal 4:
Chicken with ½ cup cooked brown rice

Meal 5: Post workout
40g whey + 40 g dextrose

Meal 6:
40g Aussie Casein powder, 1 tbsp olive oil

Supplementation:
Been taking one ECA pre cardio and weight workout for the last 2 weeks
Just switched to 1 t-rex pre cardio and pre weight workout
Creatine: Post Cardio and Post Weight Workout
Glutamine: Same time as Creatine
Multivitamin: Morning and Evening


I posted this on the diet board, but wanted to post it over here as well. It took me a long time to write and I know the viewing is much higher on this board. Please take a look at this and make any suggestions that will help me reach my goals. Thanks as always for you help bros.

 

[eviction]

if you are looking for quick results, it will be tough, but what I did once for a crash diet is eat nothing but broiled chicken breast and water for a week. extremely low sodium. Sprinkle some garlic powder on the chicken for a lil' flavor. You'll dry up and look like a shredded beast in no time. I'm not guaranteeing that this is safe though!

Sorry bro did not mean to edit your post!

 

[split endz]

I agree with eviction. In my experience, if you want to get ripped, you gotta diet. All the extra cardio helps, but you gotta cut calories down dramatically to make your body react dramatically. Good luck, it can be done. In fact, I do it all the time.

 

[NJjuice22]

you can do it...i have a trip in 3 weeks and im dropping bodyfat weekly. First off, get rid of those carbs if you want to lose fat fast, im also taking clen at 60mcg and t3 at 25mcg , the fact im on HGH is helping too.

 

[v shape]

First off drop the creatine, its makes you smooth. Its takes about 2 weeks until creatine leaves your system so stop it now.

Training looks good, but fuck taking off sunday you need all the cardio you can get. Infact I would do double sessions for those 2 weeks.

I made a few tweeks to your diet below. You are taking in too much cals for your bodyweight.


Diet:
Meal 1:
Post Distance Cardio (40 g whey with 2 tbsp ANPB, DROP THE OLIVE OIL)
NO NEED FOR CARBS POST CARDIO.

Meal 2:
4 egg whites + 2 whole eggs
DROP THE OATS AND USE ANPD OR FLAX.

Meal 3:
40 g whey with + 1 tbsp Flax
USE ONLY 1 SOURCE OF FAT

Meal 4:
Chicken with ½ cup cooked brown rice

Meal 5: Post workout
40g whey + 40 g dextrose

Meal 6:
40g Aussie Casein powder, USE THE POWDER ONLY NO FATS

 

[reelbig004]

Thanks alot for the responses guys. How about I limit carbs to 100 a day and keep them in my first 3 meals except for the dextrose in my post workout shake? Also, v shape, I'll try to stick completely to 40+ minutes of cardio in the morning, but if I do HIIT should I stick with the whey+dextrose combo?

 

[slat1]

Even if you don't make it to 7.5% you will still look better than 98% of the population at 9%bf. Watch out for carbs, sugar, starch and white flour. I think you will be pretty close if you keep the diet in check and keep hammering the cardio...

Good Luck

 

[NJjuice22]

Thanks alot for the responses guys. How about I limit carbs to 100 a day and keep them in my first 3 meals except for the dextrose in my post workout shake? Also, v shape, I'll try to stick completely to 40+ minutes of cardio in the morning, but if I do HIIT should I stick with the whey+dextrose combo?

bro, if you want to lose fat drop the carbs all together...you'll be amazed at the results after the first week.

 

[reelbig004]

By dropping carbs completely wouldnt I run an extremely high risk of loosing muscle (especially post workout). Furthermore, my energy would be non existent and I would probabably want to kill the world. I'm having a hard enough time on limiting it to 100 grams.

 

[liquidmuscle]

i am suppossed to do 60g of carbs daily

 

[dr0832]

ECA + No carbs = rapid fat loss, and you don't feel too bad because of the constant buz and extra energy from ECA. First time I did ckd I dropped 5lbs of fat + about 10 lbs of water in 3 weeks. Went from 9.5-7% BF or something liek that.

 

[Public Enemy]

By dropping carbs completely wouldnt I run an extremely high risk of loosing muscle (especially post workout). Furthermore, my energy would be non existent and I would probabably want to kill the world. I'm having a hard enough time on limiting it to 100 grams.

Not as long as there is an abundance of amino acids flowing in your blood. If your body needs energy, it will use these amino acids and will not touch your muscles. Of course this means protein shakes every two hours. Like V shape told you, get rid of the post workout carbs and the olive oil and get your calories from plenty of protein shakes.
Get some Ketostix and check your urine for ketones to make sure that you are burning fat.
Make sure to keep your aerobic activity just that: Aerobic. Do not pass the anaerobic threshold while on a Keto diet cause you may pass out. When you are getting anaerobic your body will require stored amounts of glycogen which you will not have available and you are going to be in trouble. So keep your aerobic exercise in moderate-low tempo to ensure that it remains aerobic.

 

[halfaclue]

By dropping carbs completely wouldnt I run an extremely high risk of loosing muscle (especially post workout). Furthermore, my energy would be non existent and I would probabably want to kill the world. I'm having a hard enough time on limiting it to 100 grams.

So what??? Feel like crap for a 2 weeks, bust your ass and have everyone starring at you on your vaction. You won't even remember the suffering. With the exception of the pre-contest carb load I manage to keep my carbs below 100g for 6 weeks. You can do it...your body is much stronger then your mind.

 

[reelbig004]

Alright guys. You have convinced me to stop being a pussy and keep the carbs exceptionally low (maybe just after weight work out) if not non existent.

VShape (or others who know the answer),
Were you telling me to completely move the olive oil or just to seperate my fats? If the former is the case, why??

 

[v shape]

Reelbig: Dont eat any carbs even post hit cardio.

I removed the olive oil because you were getting enough fat from the pb and the flax. From my experience you should only use flax as a fat source for the next 2 weeks. Flax seed oil only gets you much more ripped than using pb or olive oil as a fat source.

Just fuck it bro...Act like your on a mission, go through hell, and enjoy your hardwork on the cruise.

 

[reelbig004]

thanks for all your help vshape and others,
Ill keep you posted on results.

P.S. Trex is good shit

 

[rodneyabs]

first off, LOL!

at 6'4 182 lbs you must look like a pipe cleaner. I wouldn't worry about bodyfat, i'd be worried about packing on some serious mass and getting up to at least 220-230.

and lmfao@ the "spring break is in two weeks" thread...this must be a troll job...

Don't worry about your bf%, just hit the tanner, then go on vacation and relax.

 

[reelbig004]

rodneyabs,
You are a fucking idiot. To begin I've been on this board under a different name for over 5 years, dont tell me what I need to do. I dont want to be 220-230. I like the way I look and let me assure you that more girls than you can ever imagine do to. If you want to post advise on my thread, thats one thing, but dont fucking criticize. I've been working my ass off in the gym a long time to get where I am naturally and I'm sure in most ways I look better than your likely flabby fucking self.

 

[JG_1]

First off drop the creatine, its makes you smooth. Its takes about 2 weeks until creatine leaves your system so stop it now.

Training looks good, but fuck taking off sunday you need all the cardio you can get. Infact I would do double sessions for those 2 weeks.

I made a few tweeks to your diet below. You are taking in too much cals for your bodyweight.


Diet:
Meal 1:
Post Distance Cardio (40 g whey with 2 tbsp ANPB, DROP THE OLIVE OIL)
NO NEED FOR CARBS POST CARDIO.

Meal 2:
4 egg whites + 2 whole eggs
DROP THE OATS AND USE ANPD OR FLAX.

Meal 3:
40 g whey with + 1 tbsp Flax
USE ONLY 1 SOURCE OF FAT

Meal 4:
Chicken with ½ cup cooked brown rice

Meal 5: Post workout
40g whey + 40 g dextrose

Meal 6:
40g Aussie Casein powder, USE THE POWDER ONLY NO FATS

You don't think he'd be better off dropping the rice in meal 4, instead use 1Tbs EFA's. About 30 minutes preworkout he could eat and apple to help with t3/t4 conversion, have his PW shake afterwards with GDA's (rALA and perhaps VS), and then have meal 6 protein/efa's 90 minutes later. With the GDA's with his shake there should be no insulin floating around 90 minutes later.


thoughts?

 

[Quadsweep]

if you are looking for quick results, it will be tough, but what I did once for a crash diet is eat nothing but broiled chicken breast and water for a week. extremely low sodium. Sprinkle some garlic powder on the chicken for a lil' flavor. You'll dry up and look like a shredded beast in no time. I'm not guaranteeing that this is safe though!

Thats what I was thinking 5 meals 6oz each of chicken breast or lean beef and 1 cup broccli or green beans. 1 day a week as your fifth meal eat 1 cup oatmeal, 10oz sweet potato and 1 large banana. the carb meal will keep your thyroid from down regulating. I promise results. No more than one month on this and get a really good vitamin pack and keep the flax in at 2 TBL a day.

Quad

 

[Themachine01]

Quad, are saying here to eat 0 carbs, except whats in the veggies, all day with only 2 tbsp of flax? I would have to say that he should add at least a 3/4C oats in the first meal, or some brown rice with the chicken early in the day to avoid muscle loss, you agree?

 

[wannabebig1]

im not sure if anyone posted this yet but you can take a supplement called xpel it is like taxtaratone which pulls water out , also drink like 2 gallons of water a day for the week before u go.. I did this and went from 12.6%bf to 8.5% in only 10 days. keep in mind that the water weight u loose is not permanent and only lasts about 2 weeks.

 

[wutangnomo]

Thats what I was thinking 5 meals 6oz each of chicken breast or lean beef and 1 cup broccli or green beans. 1 day a week as your fifth meal eat 1 cup oatmeal, 10oz sweet potato and 1 large banana. the carb meal will keep your thyroid from down regulating. I promise results. No more than one month on this and get a really good vitamin pack and keep the flax in at 2 TBL a day.

Quad

Hey Quad I got a q for you. So you are essentially recommending no carbs besides the one carb up correct?? What about post-workout and first thing upon waking??

Regardning the one carb up meal per week, you recommend it as a fifth meal (so the last meal in the day before bed) but wouldn't that prevent fat loss due to the high insulin levels while sleeping?? And, do you recommend this carb meal with protein as well (b/c you didn't mention consuming any protein with the carb meal in your post)??

Thanks!

 

[reelbig004]

Thanks for all of the positive posts bros. Since I obviously dont compete I just like to set goals and give myself short periods of time to achieve. In this case going from 10% to 7% in a month, while not loosing any muscle. I am however getting some headaches and obvious fatigue since I've started consuming vurtually zero carbs.

Today's meal plan looked like this:

Wake: 40min run
45 min later: 2 scoops whey with 1 tbsp ANPB
Meal 2: 3 whole eggs and 3 egg whites with veggies
Meal 3: 2 scoops whey with 1 tbsp ANPB
Meal 4: Salad with can of tuna walnuts and 1.5 tbsp Olive oil
Meal 5: Filet with salad (1.5 tbsp olive oil, a little feta cheese and walnuts)
Meal 6: 2 scoops casein

I just got a new job managing a restaruant and am on my feet walking around all day. Considering adding oatmeal (27 g carbs) to my first meal of the day and keeping the carbs at zero except for my post workout dextrose/isolate shake. Considering the amount I'm walking around all day, I don't think this should prevent me from reaching my goal. I can already see much better cuts since I started the zero carb plan 5 days ago. Any other thoughts would be appreciated. Thanks again bros.