help me get ripped

[corvettedudeman]

with me it is always a battle of mass vs cuts. I get big, gain fat... Get cut lose muscle....

Im just finished week 3 of fina-test-dbol cycle... Im sick of getting big... I don't want to get any bigger, i just need to get ripped now. I'm 5"9 210lbs 10%bf

Im running that cycle with arimidex... I got r-ala, nyc, yohimburn, and my homemade eca stack

I got my diet right, training right, cardio 4-6 times/wk.

what else do i need? I want to get under 6%bf... Ive tried my ass off for over 3 years to get there and never have... What am i missing... Give me some tips, pointers, anything to help me cross that threshold... Summer is here, its now or never, i gotta do it this time, no excuses.

 

[Fukkenshredded]

If you want to get there guaranteed, here it is:

First, limit your foods to fish, chicken breast, broccoli and spinach, with the occasional apple or morning oatmeal. Absolutely no carbs after 2:00 pm, period.

As for workouts...

For the next two weeks, get on that treadmill in the morning on an empty stomach and walk at the max incline at 4.5 mph for twenty minutes.

After that, you will be ready to incorporate sprints, which will get you where you want to be.

Start out small. Always go to the max speed on the treadmill for your sprint. The first ones will be 30 seconds, with two minutes rest between. Do as many as you can do, then follow with a cooldown of walking uphill at 4.0 mph for ten minutes, max.

Lengthen your sprints up to 60 seconds, max, over the next few weeks. Give yourself whatever time between you need to recover enough to get to the next sprint.

After eight weeks you will be under 8%, I promise.

To get to that 6% you are gonna have to add farmers walks and high rep squats. Just like they sound, do em. High rep squats are sets of 25-30 with whatever weight you can handle, but be certain to do these with good form.

Do the squats once a week, and the farmers walk three times a week.

the whole time you must do the sprints every time you hit the gym, without exception.

Now listen to me right here--

This WORKS. I have pics on this board to prove it, and I have helped many people get to 6% and under. Forget all these posts about cardio being unnecessary and all that crap. Just get busy doing what I just outlined and then you will know what it feels like to have earned a 6% body fat. Don't worry about losing muscle. You can always add muscle. Fat is the bitch in a man's world, bro, and losing it ain't easy. Focus, stick to your guns, do NOT waiver, and suddenly, you're there, well before the prime of summer.

 

[RADAR]

one of the most overlooked parts of dieting is your last meal,after 5-6 servings every day the last meal needs to be filling so you won't get hungry thru the night but also not too large . the rule here is to establish a fasting zone immediately after the last meal until you finish mornin cardio a time peroid of 14-16 hrs fasting since the last meal will do an excellent hatcheting job on those fat stores providing your diet is on track!




RADAR

 

[TheDarkSideNinja]

Hey guys....

Thankx for the advice!!!

 

[Malleus]

What's the significance of farmer's walks for lowering bf?

 

[corvettedudeman]

karma for you guys... I work out at night, so should i not have a post workout shake? Or should i suck it up and lift in the morning?

 

[corvettedudeman]

what about a shake with these nutrition facts toward night time after wokrout

330 cals
12g fat
6 carbs
45 prot

or

220 cals
8g fat
4 carbs
30g prot

 

[AlbinoAssassin]

Are you sure? Fourteen to sixteen hours without eating. Bye bye muscle mass and fullness. Your bodyfat is only 10% right now, that's fairly low. Saying you lose nothing but fat you will only have to lose about 9lbs of fat (of course that's more theoretical than realistic). The point is, you aren't trying to drop 30 pounds here. If you go that long without eating you will be in such a catabolic state, your body will go into starvation mode and start ridding muscle b/c it is more metabolically active. This is how your body reacts to times of famine, it burns muscle and hoards fat. Like I said earlier, muscle is more metabolically active so your body will get rid of it to maintain existence. The fat will be the last thing to go. Obviously, this is not a black and white area, but it is something you should consider. Another thing, you will be so damn hungry after that amount of time it will be tougher to stay on a strict diet. I would rather lose fat slower, keep more muscle, and have better workouts than go flat and look stringy. Everyone's body is different, but that wouldn't work for me. I have been to 4 percent bodyfat on more than one occasion, without any gear. It takes a little time, but it's worth it. Hope this helped.

 

[da big thinker]

here's what i did...

Nanadrolone Phenyl Prop 100mg ED
winstrol 50mg ED

for 6 weeks...was on the BODYOPUS diet by Dan Duchaine
2000 cals total...
150g of protein / day
156g of fat / day

worked like a charm...discipline your self and it can be done...it all has to do w/ diet and let the compounds do their anti-catabolic work...fyi

 

[corvettedudeman]

i would never consider fasting that long... I was thinking perhaps no food after 8 or 9 given i usually go to bed around 2:00

here is the regimen i am mthinking about


10:00 morning cardio
10:45 protein shake-330cals, 12g fat, 6 carbs, 45 protein
12:00 mixed nuts, protein bar. 400 cals, 40 prot, 15 carbs, 20g fat
2:00 myoplex lo carb shake- 330 cals. 12g fat, 6 carbs, 45 prot
5:00 lean meat and veggies 50g prot, 20 carbs
7:00 apple and beef jerky 200 cals, 30g prot, 20 carbs, 0 fat
9:00 post workout shake 60g prot, 60 carbs, 12 fat

total: aournd 200 cals, 270 prot-60 fat-120carbs

Thats a sample day. Most of the food will be fruits, veggies, supps, and lean meats...

Any carbs will be eaten with r-ala
cardio 4-5 times per week.

Is soy milk okay do drink with shakes b/c soy has no lactose...
I guess my goal is to drop 10-12lbs if possible

 

[da big thinker]

WELL...have fun getting ripped...the amount of sugar in your sample diet is too high which will affect your insulin levels in a negative way...there's too many peaks and valleys w/ your insulin levels your way...in any case,good luck and hope it works for you bro...

 

[AlbinoAssassin]

Your diet looks pretty good man. I don't know what Da Big Thinker means by saying there is too much sugar. You're eating such a limited amount of carbs your insulin levels will be pretty stabilized, especially with the amount of fat with your meals. Fat mediates your body's insulin response by slowing down your digestion. That's a good thing, also helps to keep hunger at bay which makes a diet much easier to adhere to. Good luck man!

 

[da big thinker]

ALBINO...he has a hard time losing fat but gains muscle easy...which means he's an endomorph...i am a meso/endo and for me to get RIPPED i need high protein and high fat...w/o the carbs...he stated ripped...which to me means getting under 6-7% bf...if he wants to slowly lose some fat weight then his diet will work...if he wants to get ripped...BODYOPUS is the way...besides,you carb load (recomp stage) 2 out of 7 days...

 

[Fukkenshredded]

And when you don't lose anything, just drop the soy milk.

Drink your protien shakes with WATER.

Everything else looks fine to me.

 

[poantrex]

Your diet looks pretty good man. I don't know what Da Big Thinker means by saying there is too much sugar. You're eating such a limited amount of carbs your insulin levels will be pretty stabilized, especially with the amount of fat with your meals. Fat mediates your body's insulin response by slowing down your digestion. That's a good thing, also helps to keep hunger at bay which makes a diet much easier to adhere to. Good luck man!

What? Carbs + a large amount of fat is the WORST combination possible. Carbs nearly always spike your insulin levels regardless of the amount of fat, and that dietary fat will likely turn into bodily fat.

 

[corvettedudeman]

the only sugar in my diet is in the apple and the postworkout shake...

I've done the bodyopus diet before... I had good results, but energy was low, and muscles looked flat... Definately not for me

Yeah, ill get rid of the milk all together... I guess thats about it. What do you guys think about me upping the carbs a little bit, given the fact that i have the r-ala in thre?

 

[da big thinker]

THE SUGAR I WAS REFFERING TO WAS PROTEIN SHAKES AND PROTEIN BARS LOADED W/ FAT AND SUGAR...I WAS NOT REFERRING TO YOUR APPLE OR BROCCOLLI...and for the one who claims that you won't affect insulin levels w/ your type of diet is wrong...you must reach ketosis first and then start including small amount of carbs such as broccolli,salads,etc...protein bars will always bump you out of ketosis...and if you want to burn that fat...you have to be in keto mode...besides,you're ON...you should NOT look flat...

 

[corvettedudeman]

my protein bars have 3g carbs and less than 1g sugar

the shakes have 6 carbs and 2g sugar

 

[Jman88]

Bump for FukkenShredded's Advice. That shit works. Everytime I wanna cut down here comes the AM sprints and 25 rep squats.
It's a lot easier to get big than lose fat.

 

[Punt]

top

 

[AlbinoAssassin]

Poantrex, the amounts of carbs with his meal are negligable. Combinin a few grams with fat won't hurt anything. I don't know he is trying to get into ketosis or not, if he is then obviously he would need to avoid the carbs. It's not like he's eating 25 g's of fat with 100 g's of carbs. It's more like 15 carbs, 20 fat. I could be wrong, but I don't think that's that bad.

 

[Him1]

This is a good discussion. I have a few things to add. I believe some people here have lost track of the main issue. Calories. He is only eating 2,000. Also, I am an endo, and I have gotten to 7-8% bf(last spring) on a diet VERY similar to that. I was very cut(all 6 abs, veins in the lower ones) and seperated. The breakdown was 210-225 grams protein, 125-150g carbs, and about 75g fat. I was very cut and separated. The point is that it's lowered carb intake is enough to shed water(obv not ketosis), the calories are low enough to lose fat, and the protein(considerng AS use) is muscle sparing, at least in my case. Different strokes for different folks.

 

[AlbinoAssassin]

Him1, I agree with your post. With calories that limited we are splitting hairs worrying about a few grams of carbs or fats. Congratulations on your success too!