Dutch bags. Any BBing questions you may have Ill answer in this thread ..

[socalmuscle]

wulf-

do you have any fav macro ratios when dieting for a show? is this different then offseason/maintenance?

 

[Wulfgar]

wulf-

do you have any fav macro ratios when dieting for a show? is this different then offseason/maintenance?

absolutely
they need t change
really all i do for contest prep is keep protein consistant(2.5 g per lb of BW)and cycle my carbs down in a high/med/low day fashion until i end up at where i want to be bodyfat wise then i just maintain the rotation.
fat varies slightly dependingon muscle fullness

 

[socalmuscle]

wulf-

can you show me a sample week for myself... 5'11 230-235lbs 10%bf hydrostatic, looking to drop to 6-7%

greatly appreciated

-socal

 

[puddlemonkey]

best recommendation I can make for cardio is this: given you are natural
preworkout take a supplement containing caffiene, yohimbe HCL and tyrosine

pick something hard to do(stairmill, heavy bag, etc)
5 min warm up
5-10 min level 10 intensity burst intervals.
5min stretch
30-45 min moderate intensity steady state cardio
5-10min level 6-7 intensity intervals
5 min cool down


do this MAYBE 2 times a week


it is by far the fastest most effective way to burn bodyfat and retain lean tissue for the natty athlete

This routine 2 times a week? Or cardio period? I'd think fatties need more than 2x weekly cardio sessions.

 

[Wulfgar]

wulf-

can you show me a sample week for myself... 5'11 230-235lbs 10%bf hydrostatic, looking to drop to 6-7%

greatly appreciated

-socal

due its a little more complex but Ill do my best without knowing anything about your situation

lets say you are at 6000 calories a day and maintaining

basically you wuld go
Day 1: 6000
Day 2: 5800
Day 3: 5600
Day 4: 6000
Day 5: 5800
Day 6: 5600
Day 7: 6000
Day 8: 5600
Day 9: 5400
Day 10: 6000
Day 11: 5600
Day 12: 5400
Day 13: 6000

etc dropping 200 calories out per week(from carbs)until you reach your goal
for me this takes anywhere from 12-20 weeks depending on my bodyfat percentage(if I am going about it naturally).
start wherever your baseline calories are and just work from there. Remeber to keep doing the high carb baseline days at elast every 3rd day for thyroid and metabolic function as well as lean muscle tissue preservation.

 

[Wulfgar]

This routine 2 times a week? Or cardio period? I'd think fatties need more than 2x weekly cardio sessions.

just that routine
that shit is fuckin intense. some beasts could handle it 3x per week without overtraining but 99% of natural atheltes could not

its fine to do a few 30-45 min moderate intensity cardio sessions in intermittantly if that is your thing

 

[ceo]

Wulf, since we gotta keep this chat related...how was your weekend? Haven't seen you at the gym in almost a week, right?

Also, don't forget to let me know when you talk to J! Oh, and I still owe you lunch, now that you're not dieting for a show maybe we can go clean out an all-you-can eat!!!

 

[puddlemonkey]

Wulf, since we gotta keep this chat related...how was your weekend?

Hhhmmmmm.... would you be forced to lock it if someone posted a tranny?

 

[ceo]

Hhhmmmmm.... would you be forced to lock it if someone posted a tranny?

nah, I'd never lock the Dutch Bag thread...but I would delete posts!

 

[snacky cake]

is there a way for me to get a body just like carmen electra while eating snacky cakes and milkshakes?

PS -- I don't like to sweat.

lol