diet to get 8percent bf% or less by june take a look

[plornive]

Wicked progress. Keep it up!

 

[Kid Dynamite]

NC-
Good job broda. How much weight have you lost since you started the diet?

 

[Kid Dynamite]

NC-
Also, I'm wondering what a typical workout looks like for you. How many times a week do you hit a muscle?

 

[nclifter6feet6]

i go to the gym 6-7 days a week , i hit half the body one workout and the other half the next day and so forth.

day 1
12sets for chest 3 rep sets
7sets for front and side deltoids 3 rep sets
7 quick sets for tris 3 rep sets
8-10 sets of full squats all the way down 4 rep sets
8 quick sets of abs 4-8 reps

day2
12 sets for back and lats 3 rep sets
10 quick sets for traps 3 rep sets
7 sets rear deltoids 3 reps
8-10 sets of deadlifts 3 rep sets ( somedays ill skip deads if my lower back is to sore from previous day of squats)
7 quick sets for bis 3 reps
8 quck sets of abs 4-8 reps

 

[nclifter6feet6]

i believe i lost about 7 pounds of just fat no muscle loss strength has stayed the same. my workouts last about an hour and 15 min to 1h and 30 min and i hit cardio maybe 5 days a week. i go through my workout pretty quick. but i like to take my time doing chest, squat, and deadlift work, because i just dont like to rush these excersises, because its more chance for injury if you have loose form on these. i also do about 3 different excersises per muscle group sometimes ill focus on just one excersise but i always mix them up from day to day, you want to be strong in all areas not just flat bench, but also strong on peck deck machine too

 

[Kid Dynamite]

I like all that heavy lifting. I've been on a 5x5 structure for about 6 weeks, got alot stronger and maintained bodyweight, even with a diet that was, well, total shit. I'm 6'7'' 200 and I was only getting like 1200 kcal/day most days (at least 5 days a week). I'm broke and I was always busy. I'm thinking of changing my split up and was wondering what was working best for you, since we're roughly the same size. I definitely agree w/the heavy weights, though. Works wonders for hanging onto strength.

 

[nclifter6feet6]

5sets of 5 sounds good man glad its working. i wouldnt go over 5 reps though i usually dont go over 4 at all. i think the lower reps you use the better your explosive strength gets. i believe when u train higher reps you get over trained and your body learns to just move the weight slower since your using lighter weights i cant say for shure but i definitly overtrain at higher reps. i always do incline bench before flat and sometimes militarys before flat bench because i think upper chest and sholders are most important.my arms are still around 18 and cut

 

[Kid Dynamite]

NC-
How's your progress going on this, if you're still on it?

 

[nclifter6feet6]

ive gone beyond my goal bro i just didnt think anyone wanted to hear about it man. i feel my diet is perfect i have ripped abs and i may have gained a tad bit of muscle. i carb up around a 1000 grams every sunday and i eat about 100 grams of fat probably more and 150-200 grams of protien on sunday. through out the week i eat 210-220 grams of protien 30-65 fats and 0-10 carbs. ive never felt or looked better in my life. im starting to eat more fats during the week sinse i really dont have much fat at all to loose ive added some porkrindes and sausage during the week and still keep the water up. i really think my diet is the best. im not gonna put down other diets though i know u dont wanna hear me spreading all over the board how this is the best diet and what not. but it is on a VERY important note.... the day after the carb up i would seriously advise that you take a few xendarines or some type of caffeine effedrine pill ONLY on the day after the carb up, the reason is for this is because you DO NOT want your carb up to spill into the next day. this will keep you from wanting any food after the carb up and it will let your stomach shrink back down from all the carbs u had sunday it really helps big time. the pills are the perfect transition tool to go back into your low cal keto diet through the week. because usually the first day after the refeed is the hardest to start eating normal again because your stomach has enlarged from all the food you ate the previous day. with eca pills you dont feel the hunger or the stomach pains from your stomach shrinking back down to size.

on a side note i wanna brag a lil cause i can heeehheh. i went to the club the other weekend...it was a big club looked more cut and inshape then anyone there i felt like the fucking man!!!!! all the big booty hoes wanted me. if never been more confident in my life. but i must admit i couldnt have done it on my own without all the knowledge i have gained from these boards and the people here at elite. ive been training sinse i was 14 im now 21 so its about time i got this thing figured out. but when winter comes around im going to experiment on what is the best way to bulk

 

[Kid Dynamite]

Cool. Good job man, congratulations.