How do I get shredded? Need specific calorie advice please!!!

[paul allen]

Hey,
Well its drawing very close to my 12 week cutter
600mg primo
250mg Test (clen/eca)

and I have just drawn up a spreadsheet of my diet. But now that I have it, I don't really know the best way to get shredded. Can someone please point me in the direction of a thread or some detailed answers.

Here are my Q's:

1) Do I start with a higher calorie intake and reduce it every week or just go in full with a severely reduced cal intake?

2) How many cals per pound of bodyweight would I need for maintenance and obviously how many to drop the fat/weight (I'm currently consuming about 2800 ED)?

3) Can I achieve my goal of 5-6%bf from about 11% in 12 weeks?

Please help. My main query is Question 2. I'm unsure how many cals to cut and how much is to little. For instance should I ever go below 2000? This is especially confusing when I'm burning 1000cals in the gym - that'd mean that I'd have had 1000cals total for the day..... surely this is losing muscle terrotory? Need Help. I've never properly cut before but want to get shredded!!!

Stats: 24, 5'10", 188lbs, 11%bf (current maintenace cals 2500-3200)

 

[GoldenDelicious]

throw yourself against a cheese grater repeatedly?

lol sorry, had to

 

[paul allen]

throw yourself against a cheese grater repeatedly?

lol sorry, had to

Valid point, but I was thinking more of the lean look not the lean minced meat look!

 

[GoldenDelicious]

lol well look, for what its worth, the drugs you are planning on using certainly make it possible to do, though getting to super low BF like that is always going to be a problem, and is really really hard to maintain for terribly long. the people you need to talk to, imo, are on the diet board, not the anabolic board, since i dont see any significant interactions in what you are planning on taking (even though professionally you shouldnt be using drugs without a doctors supervision anyway, which i assume that you are) and what it will ultimately come down to what you do in the kitchen.

good luck bor, though if youre on 11%, i dont see you as being too badly off in any event

 

[Judo Tom]

) Do I start with a higher calorie intake and reduce it every week or just go in full with a severely reduced cal intake?

starti with a low level and reduce from there.. but dont count out refeeds or cheat meals/days here and there if you start getting run down..

2) How many cals per pound of bodyweight would I need for maintenance and obviously how many to drop the fat/weight (I'm currently consuming about 2800 ED)?

you should know what you need to maintain by now.. but to cut try takingyour weight and multiplying by 11-13 and eating those cals in good ratios although for you this sounds off...

you say your eating 2800 and maintaining.. then i would start with about 2200 cals and reduce from there if need be or as necessary..

are you sure your eating 2800 not something like 3500.. i would keep a very detailed log even weight out food and stuff like that so you can get a very very accurate count..

3) Can I achieve my goal of 5-6%bf from about 11% in 12 weeks?

if you truly are 188 at 11% that means you have about 18-20lbs of fat on you.. you should be able to loose 1lb a week with a good diet and solid workout program which should get you close to your goals in theory.. but as you get under 10% it gets a bit harder.. and going from 8 to 6 can be a damn nighmare for some people...

so honestly i kinda doubt it but i think you can make a great change regardless with a good diet...

good luck

 

[paul allen]

) Do I start with a higher calorie intake and reduce it every week or just go in full with a severely reduced cal intake?

starti with a low level and reduce from there.. but dont count out refeeds or cheat meals/days here and there if you start getting run down..

2) How many cals per pound of bodyweight would I need for maintenance and obviously how many to drop the fat/weight (I'm currently consuming about 2800 ED)?

you should know what you need to maintain by now.. but to cut try takingyour weight and multiplying by 11-13 and eating those cals in good ratios although for you this sounds off...

you say your eating 2800 and maintaining.. then i would start with about 2200 cals and reduce from there if need be or as necessary..

are you sure your eating 2800 not something like 3500.. i would keep a very detailed log even weight out food and stuff like that so you can get a very very accurate count..

3) Can I achieve my goal of 5-6%bf from about 11% in 12 weeks?

if you truly are 188 at 11% that means you have about 18-20lbs of fat on you.. you should be able to loose 1lb a week with a good diet and solid workout program which should get you close to your goals in theory.. but as you get under 10% it gets a bit harder.. and going from 8 to 6 can be a damn nighmare for some people...

so honestly i kinda doubt it but i think you can make a great change regardless with a good diet...

good luck

Good input from both you guys. Thanks.

Any more info or a link to a good thread?

 

[paul allen]

)
you should know what you need to maintain by now.. but to cut try takingyour weight and multiplying by 11-13 and eating those cals in good ratios although for you this sounds off...

So for me that'd be about 2200cals but is this total intake per day (i.e. after I have subtracted my 1000 cals from cardio) or do I just consume this regardless of cardio? Sorry to put this on AAS board just sure that guys using AAS may know lots about getting ripped.

 

[Judo Tom]

1000cals for cardio.. what are you doing.. that would be like 2+hrs of cardio?

i think you might be low on your calorie count and over estimating how much you burn doing cardio...

the easiest and probably quickest way to adjust your diet to cut would be to reduce your DAILY caloric intake 500 cals for the first week and watch the scale and track how you feel and how you recover from workouts.. the following week i would reduce another 500 or so if possible and track again.. then if things are good try lowering by 200 or so and keep progressing.. again dont forget about refeeds and cheats.. you need them at times

so if your eating 2800 cals a day now go to 2300 for 1 week then 1800 the next week.. that puts you right at 11cals per lb and should be a good area to judge..

just track everythingyou eat as closely as possible.. and i mean everything.. ketchup cheese mayo all the extras can add up quickly.. keep a log and use it wisely

good luck

 

[paul allen]

1000cals for cardio.. what are you doing.. that would be like 2+hrs of cardio?

i think you might be low on your calorie count and over estimating how much you burn doing cardio...

the easiest and probably quickest way to adjust your diet to cut would be to reduce your DAILY caloric intake 500 cals for the first week and watch the scale and track how you feel and how you recover from workouts.. the following week i would reduce another 500 or so if possible and track again.. then if things are good try lowering by 200 or so and keep progressing.. again dont forget about refeeds and cheats.. you need them at times

so if your eating 2800 cals a day now go to 2300 for 1 week then 1800 the next week.. that puts you right at 11cals per lb and should be a good area to judge..

just track everythingyou eat as closely as possible.. and i mean everything.. ketchup cheese mayo all the extras can add up quickly.. keep a log and use it wisely

good luck

Thanks Judo.

The cardio I do is pretty intense as I have good fitness and through down an ephedrine, whack the ear phones on and pretty much gun it for 60 mins on eliptical trainer (cross-trainer) on a high resistance level.

 

[Makavelli]

Start off at just below maintenance and gradually cut down on cals and increase cardio as need be. Judo is right, going from 11 to 8 isn't very difficult. What gets difficult is going from 8 to 6. Even more difficult to go from 6 to 4. You get the point.

 

[FlexManning]

After years of reading, trial and error, and deep thought, I've pretty well concluded, well, screw calories. That is to say, the old fashioned diets reliant on borderline starvation suck ass.

I'm not saying eating whatever you want is the way to go, I'm simply saying that in the long run cleaning up your diet and increasing your activity level is often a better approach, and for someone who wants to go all out I recommend going low carb.

Of course, I'm somewhat biased because I've seen so many people fail miserably with various traditional approaches, and I've seen several do well with low carb approaches.

 

[Singleton]

After years of reading, trial and error, and deep thought, I've pretty well concluded, well, screw calories.

I'm from this school of thought.

Daily yoga first thing in the am really helped me cut up before.

HIIT is good.

Sleeping 8.5hrs really does help, too.

Not eating too soon before training (2-3 hours) does seem to help, too. I think it has to do with release of catecholamines, which is exacerbated by the exercise.

When I do train using HIIT, Yoga, or some other form of cardio with a fairly empty stomach, I feel I get a benefit from taking Neurostim and using lipoderm ultra.

Drinking large amounts of green tea will help flush your digestive tract, which seems to help, too. Also, green tea contains caffeine, catechins, and theanine, which work synergistically -> http://www.ncbi.nlm.nih.gov/entrez/...ve&db=pubmed&dopt=Abstract&list_uids=15011752

"These results indicated that at least caffeine and theanine were responsible for the suppressive effect of green tea powder (GTP) on body weight increase and fat accumulation. Moreover, it was shown that catechins and caffeine were synergistic in anti-obesity activities."

(Sic)

Taking b12 (use injectible for best results) will help you keep your endurance by stimulating rbc production.