NJRipped's Guide for Getting Below 7% Without Drugs

[NJRipped]

Get ready for another great NJR thread!! Many people have asked about my technique for getting below 7% BF. This is what worked for me:

1. Cardio first thing in the morning before breakfast - 30 mins medium intensity;
2. Cardio at night - 15 mins high intensity;
3. Consume about 200 cals below your maintenance level once you reach 7%. It will be slow but otherwise your body may go into starvation mode (ask me how I know).
4. Eat your largest meal in the morning and gradually reduce the caloric intake of your later meals.

One of the main reasons people cannot reach low body fat levels is that they're over-estimating their caloric intake. Weigh or measure your food so that you accurately calculate your caloric intake.

 

[JKurz1]

Get ready for another great NJR thread!! Many people have asked about my technique for getting below 7% BF. This is what worked for me:

1. Cardio first thing in the morning before breakfast - 30 mins medium intensity;
2. Cardio at night - 15 mins high intensity;
3. Consume about 200 cals below your maintenance level once you reach 7%. It will be slow but otherwise your body may go into starvation mode (ask me how I know).
4. Eat your largest meal in the morning and gradually reduce the caloric intake of your later meals.

One of the main reasons people cannot reach low body fat levels is that they're over-estimating their caloric intake. Weigh or measure your food so that you accurately calculate your caloric intake.

You are persistent dude.........I'll give you that much.

 

[anthrax]

One of the main reasons people cannot reach low body fat levels is that they're over-estimating their caloric intake.

I 'd rather say they are under-estimating their caloric intake

BTW, you're doing cardio also on weight training days ?

 

[NJRipped]

Under-estimating/over-estimating, it's all the same in the big scheme of things. lol Nice catch by the way.

On my way down, I continued with cardio twice per day on weight training days. At maintenance, just once per day.

I 'd rather say they are under-estimating their caloric intake

BTW, you're doing cardio also on weight training days ?

 

[NJRipped]

I learned long ago that there will always be people trying to bring you down - whether it's because of jealousy or they're just leading miserable lives. They actually crack me up now since I can see right through them.

You are persistent dude.........I'll give you that much.

 

[oldmanthunder]

what kind of intensity is the cardio, and what kind of diet are you on- do you supplement anything (besides protein), or just eat normal food?

 

[Deleted member 33117]

Your methods may not be the best way for a large individual to get ripped. Its very different for someone small to get a very low body fat, and a massive individual to do the same.

 

[psychedout]

Your methods may not be the best way for a large individual to get ripped. Its very different for someone small to get a very low body fat, and a massive individual to do the same.

BBF has a good point here.

A man 5'11 250 @ 30 % could cruise on some pretty small amounts of food.

 

[NJRipped]

I do one session of low and one high at this point. I don't need cardio at this point but actually have reached the point where I like it (I couldn't stand it before). I just bought a Precor elyptical and also have a stairmaster. No other supplements are taken for maintaining my BF levels and just eat normal foods - chicken, eggs, etc). Hope that helps.

what kind of intensity is the cardio, and what kind of diet are you on- do you supplement anything (besides protein), or just eat normal food?

 

[NJRipped]

I read other posts on Elite and elsewhere about people taking massive amounts of drugs - I'm saying you can do it without the harmful side effects. Of course you probably will lose more muscle my way than injesting massive amounts of juice but you make your choices if life.

Your methods may not be the best way for a large individual to get ripped. Its very different for someone small to get a very low body fat, and a massive individual to do the same.

 

[NJRipped]

Someone asked a question and since I'm having pm questions, I decided to answer it here.

Getting to where I'm at is actually pretty easy overall but does take discipline. First thing is I never cheat. I've reached the point where I don't even care about food anymore - besides ensuring I eat at my scheduled time. Next, I eat the same thing everyday to ensure I know exactly the number of calories I'm intaking (and because I don't care about food anymore).

I eat the standard eggs, chicken, tuna, etc and recommend a breakdown of 40-50% protein and 40-50% carbs and about 15% fat.

As far as abs go, I do 2 sets of weighted exercise a week and vary it each week.

 

[musclebosun]

good thread bro. Some useful info here. K for you.

 

[Tryn2]

SO, how it would it be diferent for someone who is say 20% to 30% body fat ?? Just curious....

 

[NJRipped]

Someone who was 20-30% could consume a substantially greater number of calories. When you force your body to maintain very low levels of BF, your body is just itching (technical term) to increase BF. IMO, that's why people rarely maintain low levels year 'round.

SO, how it would it be diferent for someone who is say 20% to 30% body fat ?? Just curious....

 

[Texas Ranger]

NJ, what's your carb of choice when you eat? Oatmeal? Brown Rice? Sweet Potato? Also, what's a typical day of eating like for you(meal 1-6), if you don't mind sharing?

 

[Texas Ranger]

NJ, what's your eating and training recommendation for someone at 6' 265-270lbs coming from a high bodyfat level(20-22% bodyfat) down to 7-9% bodyfat? The guy is coming off a 3 1/2 year layoff from the gym and trying to get back into. Need this info for a close friend in as much detail as possible.

 

[chewyxrage]

I've read that getting to around 5% and below and is like hell for a person. As in, they just feel like shit all around, can't function as well in everyday life. So you, at 3%, aren't affected by this? Did you adjust over time or just never experienced it?

 

[JKurz1]

I've read that getting to around 5% and below and is like hell for a person. As in, they just feel like shit all around, can't function as well in everyday life. So you, at 3%, aren't affected by this? Did you adjust over time or just never experienced it?

Pssstt....Hey Chewy.........No one posting on this thread is 3%, I promise you that.......not sure who you are talking to, but it doesnt matter.........

 

[NJRipped]

My primary carb source is oats - but only because they are easy to incoporate in my meal plan. Five out of my six meals take less than 2 minutes to make. The sixth meal takes longer only because it takes a while to cook 10 eggs per day.

 

[NJRipped]

There are a few minor side effects from sustaining low body fat levels. Most have gone away over time but two remain. First, your skin is very thin and very susceptible to bruising. I scratch and bruise very easily but its not a big deal.

My main problem, however, is adjusting to temperatures. The cold weather is near impossible to adjust to. In the winter I wear three sweatshirts and I'm still cold. I'm still trying to find a solution to this because I'm too cheap to keep my house temp at 78 degrees. I just bought a new portable heater so I'll see how that goes.

I've read that getting to around 5% and below and is like hell for a person. As in, they just feel like shit all around, can't function as well in everyday life. So you, at 3%, aren't affected by this? Did you adjust over time or just never experienced it?

 

[NJRipped]

Let's have an intelligent conversation about this for a change. What do you base this opinion upon?

Pssstt....Hey Chewy.........No one posting on this thread is 3%, I promise you that.......not sure who you are talking to, but it doesnt matter.........

 

[JKurz1]

Let's have an intelligent conversation about this for a change. What do you base this opinion upon?

Hey, I'm not looking to argue with you man. If you say you are 3%, then so be it..........but between you and me, you aren't.

For everyone else, I was just a tad under 4.3% last summer.......the uncontrollerable body twitching, the insomnia, the sweats made it a few weeks of pure hell..............

 

[ashley2212]

I'm still trying to find a solution to this because I'm too cheap to keep my house temp at 78 degrees.

Hmmm... maybe put on a little fat? lol

Are you married or do you have a girlfriend, NJ?

Just a question out of curiosity, not an application for the position

 

[NJRipped]

You crack me up. I don't mind you disputing it but base it on something. For instance, take someone who had their BF levels taken hydrostatically and compare them to me. Or you could make it worth my effort to spend another $80 to take another test. We could bet $1000 that I come in under 3.5% (just in case I bulked up a little). lol

Hey, I'm not looking to argue with you man. If you say you are 3%, then so be it..........but between you and me, you aren't.

For everyone else, I was just a tad under 4.3% last summer.......the uncontrollerable body twitching, the insomnia, the sweats made it a few weeks of pure hell..............

 

[NJRipped]

Believe me, I actually considered putting on some fat for the winter to keep warm. The problem is: How much would I put on? If I have to go up to 8-10% then thats a lot of fat. I have a pic at 8-10% and I don't like the look. Also, it takes a while to take it off.

Yes I have a gf but I'm always looking. lol You're probably wondering how she puts up with my eating - because I run the show.

Hmmm... maybe put on a little fat? lol

Are you married or do you have a girlfriend, NJ?

Just a question out of curiosity, not an application for the position

 

[deltreefitness]

Good thread NJr. You still never answered my training question I had for you.

 

[NJRipped]

Sorry, I thought I did. What was it again?

Good thread NJr. You still never answered my training question I had for you.

 

[deltreefitness]

Sorry, I thought I did. What was it again?

When you train with weights you say you only do 2 sets of exercises for each body part . So does this mean for "chest day" you'd do two sets of presses and call it a week for that muscle group?

 

[ashley2212]

Believe me, I actually considered putting on some fat for the winter to keep warm. The problem is: How much would I put on? If I have to go up to 8-10% then thats a lot of fat. I have a pic at 8-10% and I don't like the look. Also, it takes a while to take it off.

Yes I have a gf but I'm always looking. lol You're probably wondering how she puts up with my eating - because I run the show.

ALWAYS LOOKING?!?! WHAT?!?! Man... don't tell her that

I'm wondering how she puts up with the OCD when it comes to your body.

Also, you look worse losing the fat than you do putting it back on... the pic that you have of yourself I'd assume is mid-fat loss... you'd probably find that you look better now at 8-10% fat...

Never know until you try... so why don't you try? If you know how to lose the fat, why fear putting it on?

 

[NJRipped]

That's correct. I workout on Sat and Sunday. I do two sets (say dumbell bench) on Sat and do not work out again till next Sat. Back in the day I would do 16 sets per bodypart and never looked any better. lol

When you train with weights you say you only do 2 sets of exercises for each body part . So does this mean for "chest day" you'd do two sets of presses and call it a week for that muscle group?

 

[NJRipped]

Really the OCD only applies to food. I workout much less than most people so the time factor is low. One day it will become apparent that food was never intended to be such a crucial social requirement (at least I hope one day).

Keep in mind that even at 8-10% I was still pretty cold in the winter so I also lose some of the incentive knowing that's the case. I just need to find a way to stay warm - do you really think that it's worth such a substantial increase in BF levels (give me your honest opinion keeping in mind that I still will need to pretty much eat the same number of calories everyday once I raise my BF levels)?

ALWAYS LOOKING?!?! WHAT?!?! Man... don't tell her that

I'm wondering how she puts up with the OCD when it comes to your body.

Also, you look worse losing the fat than you do putting it back on... the pic that you have of yourself I'd assume is mid-fat loss... you'd probably find that you look better now at 8-10% fat...

Never know until you try... so why don't you try? If you know how to lose the fat, why fear putting it on?

 

[deltreefitness]

That's correct. I workout on Sat and Sunday. I do two sets (say dumbell bench) on Sat and do not work out again till next Sat. Back in the day I would do 16 sets per bodypart and never looked any better. lol

Thanks for answering. I've never noticed more gains when going above 4 sets per body part. Infact above that I sometimes start to see signs of over-training. Especially with a finely tuned diet which I think very much correlate.

 

[ashley2212]

Really the OCD only applies to food. I workout much less than most people so the time factor is low. One day it will become apparent that food was never intended to be such a crucial social requirement (at least I hope one day).

Keep in mind that even at 8-10% I was still pretty cold in the winter so I also lose some of the incentive knowing that's the case. I just need to find a way to stay warm - do you really think that it's worth such a substantial increase in BF levels (give me your honest opinion keeping in mind that I still will need to pretty much eat the same number of calories everyday once I raise my BF levels)?

Again, still being cold at 8-10% could also be due to the fact that you were in the process of losing fat at the time. Putting it on might be a different situation.

Putting on fat just to stay warm might not be reason enough, but I would think that in general your body would function better with a little more fat on it anyway... not to mention that it really is more attractive How are you supposed to keep your gf warm in the winter if you're freezing yourself?

Also, I think that allowing your body to fluxuate a small amount helps you to learn more about the way your body works in general, as well as about other "nutritional/fitness theories." You've lost all of that fat, but since you've gotten there, have you ever turned back at all just for the sake of learning what else your body can do?

I'm not at all trying to convince you to put on more fat for the winter, so don't take my comments as that. I know you will do what you want to do regardless of what anyone else says

 

[Texas Ranger]

NJ, what's your eating and training recommendation for someone at 6' 265-270lbs coming from a high bodyfat level(20-22% bodyfat) down to 7-9% bodyfat? The guy is coming off a 3 1/2 year layoff from the gym and trying to get back into. Need this info for a close friend in as much detail as possible.

NJ, could you PLEASE answer this question for me? This is for one of my very best friends that needs help.

 

[NJRipped]

There really is no secret or trick to get to low levels of BF although most people want you to believe there is. A high protein/high carb diet will get you there. All your friend has to do is eat such a diet of QUALITY foods approx 500 calories below his maintenance levels.

Sounds easy enough but what makes it most difficult for most is not enjoying the foods they love AND not eating the quantity of foods they thought that they could. I should take a pic of my dinner consisting of 375 calories. The quantity of food would probably make most cry. Before my diet, I would eat about 5-7 times the amount I eat now and I wasn't even that fat.

Your friend can also do some cardio to speed up the process but needs to be aware of the main problem; that is the fact that most who do cardio tend to justify eating more and then lose the effects.

NJ, could you PLEASE answer this question for me? This is for one of my very best friends that needs help.

 

[NJRipped]

You're welcome. I agree, I think most do more sets because they think that so few sets couldn't possibly give you the benefits you want. Really, I attribute 95% to a clean diet.

Thanks for answering. I've never noticed more gains when going above 4 sets per body part. Infact above that I sometimes start to see signs of over-training. Especially with a finely tuned diet which I think very much correlate.

 

[NJRipped]

I think you're just trying to fatten me up. lol To me it all comes down to the fact that even if I do put on the extra fat, I would still eat exactly the same way after the fat gain. Also, I like the fact that I'm finally begining to see veins on my lower stomach. lol Tell you what, if you're curious I'll send a new pic and a pic when I was 8-10% and you be the judge. I don't want everyone else to see me in my tubby state.

Again, still being cold at 8-10% could also be due to the fact that you were in the process of losing fat at the time. Putting it on might be a different situation.

Putting on fat just to stay warm might not be reason enough, but I would think that in general your body would function better with a little more fat on it anyway... not to mention that it really is more attractive How are you supposed to keep your gf warm in the winter if you're freezing yourself?

Also, I think that allowing your body to fluxuate a small amount helps you to learn more about the way your body works in general, as well as about other "nutritional/fitness theories." You've lost all of that fat, but since you've gotten there, have you ever turned back at all just for the sake of learning what else your body can do?

I'm not at all trying to convince you to put on more fat for the winter, so don't take my comments as that. I know you will do what you want to do regardless of what anyone else says

 

[Texas Ranger]

There really is no secret or trick to get to low levels of BF although most people want you to believe there is. A high protein/high carb diet will get you there. All your friend has to do is eat such a diet of QUALITY foods approx 500 calories below his maintenance levels.

Sounds easy enough but what makes it most difficult for most is not enjoying the foods they love AND not eating the quantity of foods they thought that they could. I should take a pic of my dinner consisting of 375 calories. The quantity of food would probably make most cry. Before my diet, I would eat about 5-7 times the amount I eat now and I wasn't even that fat.

Your friend can also do some cardio to speed up the process but needs to be aware of the main problem; that is the fact that most who do cardio tend to justify eating more and then lose the effects.

Ok, I know a little bit about how to put together a decent diet. So, this is what I set him up with to start back. He'll weight train 4 times a week(M, T, Th & F) with off days being Wed, Sat & Sun. He'll eat this over 6-7 meals.

Training Days
315 grams of Protein(Chicken Breast, Egg Whites, Whey Protein)
250 grams of Carbs(Oatmeal & Vegetables)
60 grams of Fat(Olive & Flax Oil included)

Off Days
315 grams of Protein
125 grams of Carbs
70-80 grams of Fat

Cardio(Incline Treadmill) will start out at 25 minutes post-workout M, T & Th. I recommended early morning cardio, but has no time due to work and will have him weight train in the morning after first meal. When he hits a sticking point in fatloss, I'll have him add another cardio session on one of his off days done in the morning with no food. Does this sound ok?

 

[NJRipped]

That looks good. Everyone is different as far as maintenance calories so if he consistently starts losing more than 4lbs a week AFTER the first two weeks then I would suggest he raise his caloric level 300-400 calories. Everyone can always do cardio in the morning (just get up 30 mins earlier and buy a piece of cardio equipment for home use). He can get an older Lifecycle dirt cheap.

Ok, I know a little bit about how to put together a decent diet. So, this is what I set him up with to start back. He'll weight train 4 times a week(M, T, Th & F) with off days being Wed, Sat & Sun. He'll eat this over 6-7 meals.

Training Days
315 grams of Protein(Chicken Breast, Egg Whites, Whey Protein)
250 grams of Carbs(Oatmeal & Vegetables)
60 grams of Fat(Olive & Flax Oil included)

Off Days
315 grams of Protein
125 grams of Carbs
70-80 grams of Fat

Cardio(Incline Treadmill) will start out at 25 minutes post-workout M, T & Th. I recommended early morning cardio, but has no time due to work and will have him weight train in the morning after first meal. When he hits a sticking point in fatloss, I'll have him add another cardio session on one of his off days done in the morning with no food. Does this sound ok?

 

[ashley2212]

Tell you what, if you're curious I'll send a new pic and a pic when I was 8-10% and you be the judge. I don't want everyone else to see me in my tubby state.

Ok, so after seeing the picture of you at 8-10%, I still feel the same way...

Personally , I like muscular men who are defined, yet smooth, like the pic of you at 8-10%. I think you look healthier and more appealing to me . However, it's really not me you're out to please - it's you.

I think a lot of times, people fail to take a step back and see how the world really sees them. In all honesty, nobody is going to even notice whether you're 3% or 8% bodyfat - except maybe your gf, and I'm guessing she probably won't care. I would say, stay at 3% if it makes you FEEL better... but in the winter, it obviously doesn't, which is why we're dicussing this in the first place.

If you know how to lose it, why fear gaining it for functional purposes?

 

[shortstack]

im sorry but that guide was crap.
all you basically said was do cardio and make sure your guessing your rmr correctly.
now a better plan would be to start off by going to your local 24 hour fitness, and take a body gem test. its a test that just came out, you breath into this machine afor 9 min and it tells your EXACTLY how many cals you are burning at a resting heart rate throughout the day. its not like these formulas out there that can be anywhere from 50-600 cals off. once you get that, design yourself a good lean clean diet with the cals adding up to 20% below what your rmr test was. make sure you have the proper percentages of carbs fats and protien in there. cardio in the morning on an empty stomach is of no value and is an old bodybuilder myth, saying its good because you have no cals to burn therefore it utalizes fat. this is a incorrect theory as it has been proven in studies to no benifit. make sure you are burning more calories that your consuming, and to more accuratly measure this yo9u can get one of those heart rate monitors to make sure your are at your target heart rate throughout your workout, therefore utalizing as moch cals/fat as prossible at any given time throughout your workout. adding supplements can also benifit you alot, but thats alot of contraversy because what works for some doesnt for others. oh and forget about that low carb shit, ive proven to many old school bodybuilders that you can achive low bf% without low carb and feel 10 times better. ok im done

 

[NJRipped]

It's not really a fear of not being able to lose it if I gain it although it does take a while to reduce down to lower levels. I consider myself a minimalist so I don't want excess simply for the sake of excess. I'll tell you how sick I am, I even removed 175lbs of unneeded weight from my Porsche to lighten it. lol

The only positive in gaining weight is the whole "cold thing." I'm still trying to find a solution. ChewYxRage suggested Underarmor so that's my next step. Before you know it the summer will be here again though.

Ok, so after seeing the picture of you at 8-10%, I still feel the same way...

Personally , I like muscular men who are defined, yet smooth, like the pic of you at 8-10%. I think you look healthier and more appealing to me . However, it's really not me you're out to please - it's you.

I think a lot of times, people fail to take a step back and see how the world really sees them. In all honesty, nobody is going to even notice whether you're 3% or 8% bodyfat - except maybe your gf, and I'm guessing she probably won't care. I would say, stay at 3% if it makes you FEEL better... but in the winter, it obviously doesn't, which is why we're dicussing this in the first place.

If you know how to lose it, why fear gaining it for functional purposes?

 

[Tweakle]

with the money I make from my internet company I have a fleet of italian sportscars. But I dont like to waste money so I'm holding off on getting a digicam until the prices come down a little.

serious question - what do you think of my tuna, efa & broccoli diet plz thnx.

 

[NJRipped]

Good to see I'm not the only internet mogul here. Can you give me a link to your diet or set it out completely?

with the money I make from my internet company I have a fleet of italian sportscars. But I dont like to waste money so I'm holding off on getting a digicam until the prices come down a little.

serious question - what do you think of my tuna, efa & broccoli diet plz thnx.

 

[Tweakle]

sure, this is everyday

3 times daily - 'tuna shake' - 2 tins chunk lite & 1 tblspn olive/flax + 1/2 cup beans & broccoli

2 x shakes, 50 g's protien, either 25 g's oats if pre/post workout or flax/olive, and veggies

one solid meal.. usually chicken, veg & 1 tblsnp olive

ECA

4-6 litres water ED

I'd like to get down to around 200-210 with a sub 10% bf.. but I suspect more of my 'size' is fat than I'd like to think

 

[anthrax]

Could you post pics @ 8-10% BF please ?

I guess I'm more in that range than the 3-4 %

 

[jkmom]

How important is ECA to your weight loss? What is the best time to take it?

 

[NJRipped]

That looks like a great diet and you should be able to hold much of your lean mass. How many calories per day with this diet? Are you holding out on me as far as any other "less than optimal foods" you're eating because thats a very strict diet?

sure, this is everyday

3 times daily - 'tuna shake' - 2 tins chunk lite & 1 tblspn olive/flax + 1/2 cup beans & broccoli

2 x shakes, 50 g's protien, either 25 g's oats if pre/post workout or flax/olive, and veggies

one solid meal.. usually chicken, veg & 1 tblsnp olive

ECA

4-6 litres water ED

I'd like to get down to around 200-210 with a sub 10% bf.. but I suspect more of my 'size' is fat than I'd like to think

 

[Tweakle]

Oh yeah, I may have forgot to mention the kraft dinners I'm slipping in on the DL. LOL no I have discipline and I enjoy eating strictly knowing that 1) it works FAST and 2) 99.999% of people out there couldn't do this shit if you held a gun to their heads.

I might eat a 'regular' meal every few days if I'm on a work lunch, date or whatever but the worst that gets is sushi or steak and veggies.

Cals per day I'm estimating about 2400-2600ish

 

[poopmonkey]

NJ-
I know you mentioned that fat loss slows considerably once you get below 7%, but how fast could you drop fat before you got to 7%? I've heard 1/2% a week is a good goal, just wondering if you were able to speed that up at all. Thanks

-

 

[NJRipped]

Then everything looks perfect although your calories may be a little low for someone over 200lbs @ 2400 (may want to stick with 2600-2700). It is a great feeling being able to eat strictly knowing most cannot.

Many people have asked what types of meals can be prepared in very little time with very low effort. Your diet is an excellent example. I don't think it's what they're looking for though. I think they want a great tasting, enjoyable meal. Well, they won't get that with your diet or mine.

The main reason I started this thread was to tell everyone that it's all about eating quality unprocessed high protein foods in proper portions. Good luck!

Oh yeah, I may have forgot to mention the kraft dinners I'm slipping in on the DL. LOL no I have discipline and I enjoy eating strictly knowing that 1) it works FAST and 2) 99.999% of people out there couldn't do this shit if you held a gun to their heads.

I might eat a 'regular' meal every few days if I'm on a work lunch, date or whatever but the worst that gets is sushi or steak and veggies.

Cals per day I'm estimating about 2400-2600ish

 

[NJRipped]

I don't think you could lose .5% a week under 7% without drugs. A 200lb person @ 7% has only 14lbs of fat on his body. Your body will be fighting you every step of the way; attempting to store or retain the fat it has - especially when it has never been this low before.

Another problem is determining your metabolic rate when you're under 7% - this will also slow progress. It will change and you cannot just drop substantially in cals or your body will go into starvation mode. Once you figure out how your body works under low BF conditions it will go much faster but still IMO .5% per week would be difficult.

The way I see it is that there is no rush. Most end up trying to lower BF as quickly as possible just so their diet will end. The problem is that when the diet ends, your BF shoots back up.

NJ-
I know you mentioned that fat loss slows considerably once you get below 7%, but how fast could you drop fat before you got to 7%? I've heard 1/2% a week is a good goal, just wondering if you were able to speed that up at all. Thanks

-

 

[NJRipped]

I'm too vain to post it. lol But, since you're a reputable guy (from your posts), I will send an 8-10% & new pic to comare it to - just send your email address.

Could you post pics @ 8-10% BF please ?

I guess I'm more in that range than the 3-4 %

 

[gamorrah]

Hmm, being cold is a great way to burn cals, right? Just to note, I read Venuto's book and thought it was great. It really laid out all you need to know. I went from 24% to 12.72% in a little over 4 months, with a boldenone/proviron cycle thrown in. I've actually only lost 10 pounds total and gained LBM. Carb tappering for the ENDO types is also pretty effective.

 

[Tweakle]

I don't think it's what they're looking for though

no, they want to be told it's ok to eat at subway, have a slice of pizza if they skip the wings, eat mac & cheese and bulk on ice cream. And they whine because they have to work a whole 40 hours a week and there's 'not enough time' to eat properly.

I've been guilty as charged in the past and went from looking pretty good back in mya (my gallery photo) to adding 20+ lbs of 'mass' over the rest of this year with that 'live a little' approach.

guys with bad /average genetics can't look even half decent if they eat like that even if they're doing JA sized cycles for several months. gotta have the discipline

one thing I've found - tuna blended tastes pretty good if you add 1/2 a red pepper and some beans to the mix.

 

[NJRipped]

I thought I'd let everyone in on my discovery for staying warm during the winter with low bodyfat. I decided to try some hot drinks but needed something with practically no calories because I wanted to be able to drink it often during the day and I don't have an extra calroies to spare.

Hot chocolate has between 25-50 calories per cup so that was out. I experimented with different things and came up with the following: 6 packs of aspartame and two teaspoons of lemon juice added to 3 cups of hot water (get an instant hot water dispenser and its much easier. Yeah, I know, pretty easy but the easier the better and it has practically no calories.

 

[anthrax]

I thought I'd let everyone in on my discovery for staying warm during the winter with low bodyfat. I decided to try some hot drinks but needed something with practically no calories because I wanted to be able to drink it often during the day and I don't have an extra calroies to spare.

Hot chocolate has between 25-50 calories per cup so that was out. I experimented with different things and came up with the following: 6 packs of aspartame and two teaspoons of lemon juice added to 3 cups of hot water (get an instant hot water dispenser and its much easier. Yeah, I know, pretty easy but the easier the better and it has practically no calories.

There is an awsome new product
0 calorie
0 carb
tastes good
is cheap

it's called

 

[Texas Ranger]

I thought I'd let everyone in on my discovery for staying warm during the winter with low bodyfat. I decided to try some hot drinks but needed something with practically no calories because I wanted to be able to drink it often during the day and I don't have an extra calroies to spare.

Hot chocolate has between 25-50 calories per cup so that was out. I experimented with different things and came up with the following: 6 packs of aspartame and two teaspoons of lemon juice added to 3 cups of hot water (get an instant hot water dispenser and its much easier. Yeah, I know, pretty easy but the easier the better and it has practically no calories.

You can also try hot Green Tea, Lemon Juice & Splenda. Tastes good and NO calories...

 

[NJRipped]

Always hated coffee & tea - used to drink diet coke in the mornings.

There is an awsome new product
0 calorie
0 carb
tastes good
is cheap

it's called

 

[anthrax]

Always hated coffee & tea - used to drink diet coke in the mornings.

I thought you said that taste was not an issue for you ?

BTW, few people like coffee the first time
But you quickly learn to love it

 

[NJRipped]

Taste isn't an issue when it comes to eating something beneficial to me. Coffee and/or tea isn't beneficial. I'm not going to drink something I despise simply because it's a hot drink and I'm too lazy to think of alternatives. Besides that, my new drink costs practically nothing.

I thought you said that taste was not an issue for you ?

BTW, few people like coffee the first time
But you quickly learn to love it

 

[anthrax]

Taste isn't an issue when it comes to eating something beneficial to me. Coffee and/or tea isn't beneficial. I'm not going to drink something I despise simply because it's a hot drink and I'm too lazy to think of alternatives. Besides that, my new drink costs practically nothing.

Caffeine has some benefits !

A good kick in the ass effect when your motivation is not so good
Increased metabolism

 

[Texas Ranger]

Green Tea has MANY more benefits than coffee. 1 cup of Green Tea, half a Lemon & Splenda is GREAT!!! Try it one time and I promise you won't regret it.

 

[anthrax]

Green Tea has MANY more benefits than coffee. 1 cup of Green Tea, half a Lemon & Splenda is GREAT!!! Try it one time and I promise you won't regret it.

I'm sure you're right

But in my company we have free coffee and NO green tea .....

 

[NJRipped]

Anthrax

Now you should know by now that I don't care at all about increasing my metabolism. It is what it is. I'm all about controlling myself and not using supps to allow me to eat a few more calories!

Caffeine has some benefits !

A good kick in the ass effect when your motivation is not so good
Increased metabolism

 

[BUBBLES]

Great post...

Cardio in the morning really worked for me to lower my body fat at medium to high intensity. But I used Hydroxycut which had Ma Hunang (I think that is what it is called) which kept my energy levels up and stopped the carb cravings. Ma Huang has been made illegal in Australia for maybe about 1 year due to 150 related deaths.
Now I am trying to keep it all natural and its really difficult!!!

How do you keep the energy level up for cardio and stop the carb cravings without supplements?

 

[deltreefitness]

BTW, few people like coffee the first time
But you quickly learn to love it

Because many people become addicted to caffeine. Caffeine tolerance and dependancy is not a good thing.

 

[NJRipped]

Thats why I do cardio before I eat. I get up and get on the elliptical - don't even give it a second thought not doing it. Once it becomes part of your morning routine you'll actually like it. Another trick is to do cardio again at night for one half the time you did it in the morning - high intensity. Seems like very little work.

Great post...

Cardio in the morning really worked for me to lower my body fat at medium to high intensity. But I used Hydroxycut which had Ma Hunang (I think that is what it is called) which kept my energy levels up and stopped the carb cravings. Ma Huang has been made illegal in Australia for maybe about 1 year due to 150 related deaths.
Now I am trying to keep it all natural and its really difficult!!!

How do you keep the energy level up for cardio and stop the carb cravings without supplements?

 

[chewyxrage]

Great post...

Cardio in the morning really worked for me to lower my body fat at medium to high intensity. But I used Hydroxycut which had Ma Hunang (I think that is what it is called) which kept my energy levels up and stopped the carb cravings. Ma Huang has been made illegal in Australia for maybe about 1 year due to 150 related deaths.
Now I am trying to keep it all natural and its really difficult!!!

How do you keep the energy level up for cardio and stop the carb cravings without supplements?

Ma Huang is the "herbal" form of ephedra. You can still buy ephdrine HCL which is basically the same thing. Search Ephdrine HCL

 

[BUBBLES]

Ma Huang is the "herbal" form of ephedra. You can still buy ephdrine HCL which is basically the same thing. Search Ephdrine HCL

thanks I will check it out, hopefully it is available in Aus., but I have had some heart palpitations which started 2 months ago and I am not sure if it is from those supplements....(the docs./cardiologists do not know if the supplements caused it either plus the bad news about the side effects make me I am a bit scared to use it)...

 

[NJRipped]

If you have seen a cardiologist for heart palpitations then you shouldn't even consider ephedra. You don't need it - simply cut your calorie consumption. These supps don't work in the long run anyway since once you stop, your metabolism will slow down.

thanks I will check it out, hopefully it is available in Aus., but I have had some heart palpitations which started 2 months ago and I am not sure if it is from those supplements....(the docs./cardiologists do not know if the supplements caused it either plus the bad news about the side effects make me I am a bit scared to use it)...

 

[gamorrah]

Thats why I do cardio before I eat. I get up and get on the elliptical - don't even give it a second thought not doing it. Once it becomes part of your morning routine you'll actually like it. Another trick is to do cardio again at night for one half the time you did it in the morning - high intensity. Seems like very little work.

I've done morning cardio for 45 minutes in the morning since 07/4, I have gone from 24% to 11%, and gained 10lbm, of course the EQ/Proviron in the middle helped. Morning Cardio is Great. Im gonna try the night Hi Intensity as well now and shoot for 10%

 

[abarlament]

Congrats gamorrah. One thing I'd like to point out, if you are on a ketogenic diet, or other low carb diet (<100g), cardio first thing in the morning is unnecessary, as you will have FFAs floating around all day.

njripped, have you ever tried alpha mediated cardio? Well, I should ask instead, what are your high intensity cardio workouts?

 

[gamorrah]

Congrats gamorrah. One thing I'd like to point out, if you are on a ketogenic diet, or other low carb diet (<100g), cardio first thing in the morning is unnecessary, as you will have FFAs floating around all day.

njripped, have you ever tried alpha mediated cardio? Well, I should ask instead, what are your high intensity cardio workouts?

thanks, Im new to this, but I assume you mean free floating aminos?
Im currently 50/30/20 on my nutrients ratios, but I have really slowed down lately, I was always pretty cynical about goal driven behaivors and how self image plays a role in behavior. As soon as I got to the leanest I've ever been, It became increasingly difficult to maintain my diet. It was as if I saw myself as starving and the hunger really kicked in. I really want to break 10%, but I now believe even more that I may need to do some neural hacking to get there.

 

[abarlament]

No, I meant Free Fatty Acids, the things you have floating in your bloodstream that low intensity cardio burns off.

 

[NJRipped]

Never tried the alpha mediated cardio. I dont fall into the trap of trying all the latest and greatest whether training or supps. My HI cardio is 15mins with heart rate of 165-170 (very high for me).

Congrats gamorrah. One thing I'd like to point out, if you are on a ketogenic diet, or other low carb diet (<100g), cardio first thing in the morning is unnecessary, as you will have FFAs floating around all day.

njripped, have you ever tried alpha mediated cardio? Well, I should ask instead, what are your high intensity cardio workouts?

 

[JKurz1]

It's very simple:

20 minutes, elliptical, 30 second all out sprints on level 10-12, next 30 at 6.......back to 10-12 for 30, back to 6.........repeat.........

 

[NJRipped]

What are you attempting to accomplish?

It's very simple:

20 minutes, elliptical, 30 second all out sprints on level 10-12, next 30 at 6.......back to 10-12 for 30, back to 6.........repeat.........

 

[JKurz1]

its the best HIIT workout that doesnt hurt my weight-training........that I have found.

 

[NJRipped]

Do you mean because you do cardio near the time you weight train?

its the best HIIT workout that doesnt hurt my weight-training........that I have found.

 

[ncmil]

How goes it NJ my fellow ripped brother, I was curios how old you are and what you do for a living? You saw my thread, were in similar shape and bodytypes.

 

[georgie24]

15 minutes of hiit is great @ 165-170 bpm. that alone with a sound diet will YEILD great results. no need for eca stacks or gimmick workouts or trendy drugs to get into shape

k for njripped

 

[BUBBLES]

my cardio goes for 60 mins a day

I was wondering if 35 grams of carbs is enough to have per day? 20 grams from oats in the morning and 15 grams at night from brown rice? (ofcourse I incormporate protein, fat, vegies etc)

 

[abarlament]

Is it ok for WHAT... probably not if you want to maintain ketosis, but probably not enough for running marathons.

 

[JKurz1]

Do you mean because you do cardio near the time you weight train?

No, I do my cardio in the AM....thats the one thing me and you have in common......I train at night.....when I'm bulking, I do 20 minutes on the elliptical HIIT style sprints........when I'm cutting, I do it fasted, on the treadmill - 35minutes mininimum at 65-75% mhr......

 

[JKurz1]

BTW - cardio is just a nice component-whether your strip bodyfat or gain mass is all in the diet......

 

[BUBBLES]

Is it ok for WHAT... probably not if you want to maintain ketosis, but probably not enough for running marathons.

to strip body fat off

do you think 35 grams of carbs is too low for a female who is 5'5''

 

[NJRipped]

A fellow ripped broly. Can you link your thread? I'm a 32 yo attorney. How about you?

How goes it NJ my fellow ripped brother, I was curios how old you are and what you do for a living? You saw my thread, were in similar shape and bodytypes.

 

[BUBBLES]

attorney

what do you specialize in?

 

[chewyxrage]

to strip body fat off

do you think 35 grams of carbs is too low for a female who is 5'5''

35g of carbs is a weird number to choose.

If you going to go that low you might as well do a CKD which is <20 carbs per day.

http://www.c-k-d.com

 

[ncmil]

http://www.elitefitness.com/forum/showthread.php?t=359111

I am a mortgage banker and I own alot of real estate, My brother and I own 10 rentals, and I do large renovations of homes, maybe 4 a year.

I sell for a living so looking good is important.

 

[NJRipped]

Criminal defense and yes I have defended steroid cases (they're pretty rare).

what do you specialize in?

 

[BUBBLES]

Criminal defense and yes I have defended steroid cases (they're pretty rare).

cool thanks

 

[LeeJunFan]

is there anyone actually tring this technique because I might give it a go, byt eh way NJR, what sort of time do you do your cardio at night and what do you do, also, do you eat afterwards?
Thanx!

 

[sixpack01]

NYJ just curious what your take is on fruit and what types of fruit if any that you eat? Do u take in any at all? Do u advise people to take in any at all. This is for cutting or lean bulking?

 

[krisco]

Hey dude,
What was your highest bf % before getting down below 7%

 

[LeeJunFan]

just out of curiosity what is your opinion on someone adding the morning and night cardio who is also on DNP?
Thanx!

 

[NJRipped]

At night, I do the elliptical at 8pm and eat my last meal afterwards.

is there anyone actually tring this technique because I might give it a go, byt eh way NJR, what sort of time do you do your cardio at night and what do you do, also, do you eat afterwards?
Thanx!

Depends, do you want my Elite bf numbers or real world numbers. lol Elite BF levels were 12-14% and real world numbers were 18-22%. For most of my life I stayed around 18%.

Hey dude,
What was your highest bf % before getting down below 7%

 

[NJRipped]

New pics. One taken in June and the other last week.

http://photobucket.com/albums/v209/fitpor/Fit/

 

[LeeJunFan]

hey bro, you got a good look there, that's the physique I am looking to have.
what's your opinion on the DNP question?