diet recomended to maintain low bf %

[MASSIVEMONSTER]

Once i diet down to 8% in i wanna maintain it and slowly add muscle without getting up to 14% bf again.
i was on 4300 calories a day all clean and got up to 14% slowly, gaining 1/2lb of fat a week over the xmas period.
Would 3700 claories be good to keep bf in check at a low level or is 4300 ok but just keep protein very high and carbs lower?
i will be about 210, 5`8 at 8%....

 

[25homes]

You will have to go with trial and error that would be a good start bro but would look deep into the foods in general....getr some MCT oils to bring calories up and make sure all carbs are complex and I would cut them out at about 3-4pm,....lots of protein

 

[MASSIVEMONSTER]

yes good advice i was thinking something like that. Maybe about 3800 calories total spread over five meals, with last meal being just protein and little fat and carbs all being complex. Some people say to multiply bodyweight by 15 to maintain weight but that`ll only be about 3150?

 

[25homes]

I owuldnt put hardly any carbs in that last shake maybe 15 grams max....Let that protein get your metabolism working late at night with no carbs and you are sure to burn fat...make sure you get some good oils I like MCT the best but flax or fish would do...

 

[cyrex]

yes good advice i was thinking something like that. Maybe about 3800 calories total spread over five meals, with last meal being just protein and little fat and carbs all being complex. Some people say to multiply bodyweight by 15 to maintain weight but that`ll only be about 3150?

that sounds about right...
unless you are doing some heavy cardio

at 210.. you should be at around 3k Cal/day

 

[BigCracker]

Get a book called Sliced by Negrita Jade. I'm a fat ass but the cycle carb diet in that book got me shredded enough to win my 1st overall BB comp. If you're predisposed to being a thicker skinned guy like myself you may really benefit from cycling your carbs in a 3 day on/3 day off schedule. Using ketosticks to monitor your ketones really helps you dial in the fat loss too.

The diet is like this

Day one: 1 gram protein per lb of bodyweight/ maintenace level of carbs

Day two: 1 gram protein per lb of bodyweight/ maintenace level of carbs

Day three: 1 gram protein per lb of bodyweight/ maintenace level of carbs

Day four: 1 gram protein per lb of bodyweight/ 50-100 grams of fibrous carbs

Day five: 1 gram protein per lb of bodyweight/ 50-100 grams of fibrous carbs

Day six: 1 gram protein per lb of bodyweight/ 50-100 grams of fibrous carbs


You train every bodypart 2x/ wk. Maintenance carb days you train heavy. Low carb days you train lighter/higher reps/more sets. Cardio is a must on low carb days to maximize fat loss. You start pissing on the ketosticks on day 2. If it isn't pink, you need to cut back your carbs/do more cardio a bit until it is. Keep testing every few hours. By the end of day 3 of low carbs it should be purple. Once again, adjust carbs/cardio accordingly. Day seven you can either take the day off from training or repeat day one. Using ketosticks allows you to burn fat like a mofo-and just about the time your body wants to feed on itself, you're introducing carbs back into the system to prevent catabolism. .

BTW-this is only beneficial for guys on a decent amount of gear(you've got that covered already). Also please excuse me for oversimplification of this diet-but you get the idea.



Now go pound 750 mgs and hit the gym.

 

[cyrex]

bigcracker, he asked what a good maintenance diet would be.. yours seems to be for cutting.

 

[MASSIVEMONSTER]

i aint on gear now though but i generally do four days lowish carbs about 120-140g a day then have a have day (600g) and i dont seem to lose much muscle at all, just 2-3 lb of fat a week. obviously gear would help but not till the summer!

 

[cyrex]

you need to hop down to maintenance level eating at about 15* your bodyweight assuming you are lifting and doing some cardio still

around 3000-3200 Cal/day

 

[big49ersfan]

bro im 210 @ 12% maintence for me would be @ 3000-3400cals a days keeping clean diet may be the odd cheat food e4d or so and a cheat meal on sturday night.

doing around 2 HIT sessions a week 1 int he pool and 1 on the rower. i like to do 2length or 500meters then 15-30sec off and repeat 15x last about 30mins great fitness.

thats the plan 3-4 weeks after pct for this cycle.

 

[MASSIVEMONSTER]

49ers

that sounds spot on. I wanna eat very slightly above maintanence to gain a little muscle. Once i get to 210 at 8% will be running test @ 700mg a week for the entire summer with 1mg adex a day (prob a 14 week cycle). Wanna stay real lean and add 3-4lb of keepable size from the 14 weeker so maybe about 3500 calories clean a day will be good.
I do cv 30mins three times a week

 

[big49ersfan]

you love your test lol

good luck slightly above maintence keep a good carb/fat/pro ratio and meal times spot on and you should achive what you want bro good luck

 

[JuicedAthletics]

your body doesnt know when its 3am or 3pm... i got the most shredded when i ate low to no carbs for my first 4 meals of the day then after training i ate 350 carbs during my last two meals right before bed... just learn your body and it will tell u what it needs...

 

[Mr.X]

Once i diet down to 8% in i wanna maintain it and slowly add muscle without getting up to 14% bf again.
i was on 4300 calories a day all clean and got up to 14% slowly, gaining 1/2lb of fat a week over the xmas period.
Would 3700 claories be good to keep bf in check at a low level or is 4300 ok but just keep protein very high and carbs lower?
i will be about 210, 5`8 at 8%....

BMR + 5% with balanced 40/30/30 ratios are the easiest way to keep your BF in check. You're not going to be able to have low bodyfat with 4300 calories.