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10% to 6% BF suggestions please

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  • 10% to 6% BF suggestions please

    Hey guys, I know this has had a few threads in the past, just wanted to see what the latest suggestions were?

    I dont want to be 6% longterm, just want to achieve it for a short period.

    As I see it my options are
    1) High protein vlow carb diet
    2) Calorie deficit

    I train on a regular basis and have reasonable standard of fitness.
    Which will work best? Have I missed anything?

    Thanks
    www.beatingorthorexia.co.uk

    No more diets. No more stress. Health made easy. Living made incredible.

  • #2
    If youre at 10% I would suggest putting on more muscle in toggles, for example.

    Raise your calories and adjust your lifting to staple lifts in the 8-10 range

    Monitor your appearance and adjust your food as needed. A good way to handle your food is to only eat carbs BEFORE workouts. So wake up fasted slow movement cardio (lets say at 6 am) Eat your Carb meal at noon (half of daily calories) workout about 6pm and recover with nothing but pro and fat.

    Spiking insulin pwo has been shown to blunt gh and not necessary. If you want to stay in fat burning muscle building zone follow the approach like this to get on both sides of the fat burning muscle building cycle.

    Then the following day slow movement fasted cardio then noon, half food all fat and pro evening meal same thing.

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    • #3
      Do LeanGains....

      English | RippedBody.jp
      I didn't like the rules you gave me, so I made some of my own.

      Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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      • #4
        Find a natural bodybuilder. Those guys are experts for that kind of stuff.

        I would try intermittent fasting in combination with caffeinated drinks (tea or coffee, whatever you like). Eat big at night, but keep a calorie deficit. Don't drop the carbs too much, it might be too stressful on the body and you'll lose muscle mass.

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        • #5
          Originally posted by The Scott View Post
          If youre at 10% I would suggest putting on more muscle in toggles, for example.

          Raise your calories and adjust your lifting to staple lifts in the 8-10 range

          Monitor your appearance and adjust your food as needed. A good way to handle your food is to only eat carbs BEFORE workouts. So wake up fasted slow movement cardio (lets say at 6 am) Eat your Carb meal at noon (half of daily calories) workout about 6pm and recover with nothing but pro and fat.

          Spiking insulin pwo has been shown to blunt gh and not necessary. If you want to stay in fat burning muscle building zone follow the approach like this to get on both sides of the fat burning muscle building cycle.

          Then the following day slow movement fasted cardio then noon, half food all fat and pro evening meal same thing.
          Hmm hadnt thought about carbs before workout, not sure If I will, as im training fasted now...shouldve mentioned that, so already burning fat pre workout, but I will reduce post workout carbs.

          Originally posted by federkeil View Post
          Do LeanGains....

          English | RippedBody.jp
          been eating and fasting leangains style four abour 6 months, shouldve said I train fasted sorry

          Originally posted by Winterbike View Post
          Find a natural bodybuilder. Those guys are experts for that kind of stuff.

          I would try intermittent fasting in combination with caffeinated drinks (tea or coffee, whatever you like). Eat big at night, but keep a calorie deficit. Don't drop the carbs too much, it might be too stressful on the body and you'll lose muscle mass.
          daily fasting. Carbs is a big dilemma. in the big picture, carbs will sotre fat, but when you get down to this level, youre right, will I gain anymore from cutting out and going into keto? or is it more about calorie deficit.... maybe higher protein will help me achive deficit more easily...
          www.beatingorthorexia.co.uk

          No more diets. No more stress. Health made easy. Living made incredible.

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          • #6
            At 10% do not look at it as a fat loss protocol. You want to maintain 6% build more muscle, carb load prior to lifting which in turn will allow you to lift heavier burn more calories. then go into fasted over night into slow cardio

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            • #7
              Lean Gains all the way. Everything else pales in comparison.
              1. You can bail on all the cardio BS
              2. You can eat carbs and I'm not talking 4 oz of sweat potato.
              3. Big ass meals that satisfy.

              The rest is the free ride on the burn train to shred town.

              Just read your response. What does a normal week look like? Training / Diet ?
              Last edited by Fernaldo; 02-09-2012, 11:05 AM.
              "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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              • #8
                counting calories will come into the picture. lean gains is a smart approach (IF + carb cycling + calorie counting, basically).

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                • #9
                  Originally posted by Fernaldo View Post
                  Just read your response. What does a normal week look like? Training / Diet ?
                  This.

                  I think we need more information.

                  I do a LeanGains type program but all I count is Protein for all days, and Carbs on lifting days. I maintain around 12% body fat without going into caloric deficits on rest days like LeanGains says to. And I eat a lot more fat on lifting days that is suggested. If I wanted to drop below 10% I'd have to count calories and have a deficit for the week.

                  How to Calculate your Leangains Macros | RippedBody.jp will give you better information for diet guidelines then anything Martin's posted on LeanGains.
                  I didn't like the rules you gave me, so I made some of my own.

                  Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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                  • #10
                    Cool cheers guys.

                    Ive been doing lean gains fasting for ages. The eating is pretty straight primal, but Im not afraid to push carbs up with potatoes etc post workouts.

                    At the moment Im not calorie deficiting. The only part of leangains im not focusing on soo much in the strength training. I do one heavy lifting session a week, then all my other training session are high intensity boxing, sparring or conditioning, as Im training for a fight. Ill go back to more strength focused in a few months, but doubt building more muscle will have any big impact on BF % in the shorterm.

                    Protein is about 130g per day, varies a little cos I count but im not obsessive. Carbs under 100 on rest days, well over 100 workout days not much needed though quite insulin sensitive. I weight 73kg (160lbs)estimate 10%bf. never managed to get it under that and really maximise my deffinition. Im happy as i am, but looking for a little extra weight loss for a fight (as well as short term dehydration that week).
                    www.beatingorthorexia.co.uk

                    No more diets. No more stress. Health made easy. Living made incredible.

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                    • #11
                      To me, your protein is little low on non-lifting days and your carbs are low on lifting days. You are going to have to go into a deficit to drop BF. I would start with -20/+0 and see what happens. I would bump up your carbs to at least 300 (~60%) grams on lifting days. You gotta eat some real carbs to carb cycle. Forget about insulin sensitivity. You're fasting and at 10% bodyfat, eat more carbs .

                      Also, metcon is going to affect fat loss negatively.
                      Last edited by Fernaldo; 02-09-2012, 08:33 PM.
                      "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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                      • #12
                        Thanks, I do carb cycle a bit, healthy refeed once a week, and the occasional student nights out gets the insulin spiking too.

                        I think I agree, at this stage, cutting out carbs more wont have a great impact on BF, but I cant get out of my head all those extreme protein diets which some people use to rip up.

                        I was wondering why I havnt got lower having been on leangains fasting so long, my body likes it at 10%, but my theorey is its easier for a bigger guy like MArtin to be 6% fat, his actual fat may be similar to mine, but Im light and skinny. So I can reach 6% in the longterm if I gain more muscle mass. However this doesnt help my short term attempt.
                        www.beatingorthorexia.co.uk

                        No more diets. No more stress. Health made easy. Living made incredible.

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                        • #13
                          I would check out Lyle McDonald's book, whichever one is applicable to you. It sounds bat shit crazy sometimes, but gods, it works.
                          My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                          When I let go of what I am, I become what I might be.

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                          • #14
                            I'm confused, you say you do leangains but then you say you do a refeed once a week. Leangains protocol is high carbs on all lifting days (3 days a week); there is no need for a weekly refeed. Are you just fasting 16/8 and then eating whatever? LG is pretty strict calorie counting / carb cycling / nutrient timing / fasting. I believe you have to incorporate all of this in order for it to work at it's maximum potential.

                            Martin is 6'1 around 195 (I believe), I wouldn't consider him a "big" dude. Leanness gives the appearance of bigness especially in photos.
                            "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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                            • #15
                              Originally posted by rockstareddy View Post
                              Thanks, I do carb cycle a bit, healthy refeed once a week, and the occasional student nights out gets the insulin spiking too.

                              I think I agree, at this stage, cutting out carbs more wont have a great impact on BF, but I cant get out of my head all those extreme protein diets which some people use to rip up.

                              I was wondering why I havnt got lower having been on leangains fasting so long, my body likes it at 10%, but my theorey is its easier for a bigger guy like MArtin to be 6% fat, his actual fat may be similar to mine, but Im light and skinny. So I can reach 6% in the longterm if I gain more muscle mass. However this doesnt help my short term attempt.
                              You're not doing LeanGains....
                              I didn't like the rules you gave me, so I made some of my own.

                              Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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