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  1. 02-03-2009, 05:47 PM #1
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    Getting Back Down to 10% BF

    I am looking for a little advice and curious as what you guys think would be best in terms of getting back down where i would like to be BF wise before my next cycle. I have been missing a lot of workouts and eating like crap and have balloned up to roughly 17-18% BF. I know that diet and cardio are key to getting back down but would you guys suggest skipping lifting for a couple of weeks and just focus on cardio and diet or should I continue to lift as well? In the past I have always focused on diet with morning cardio while lifting in the evening when i needed to get down but I am curious if just cardio and diet will speed up the process. Thoughts?
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  2. 02-03-2009, 06:02 PM #2
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    Honestly, this may not be the best advice for everyone but how I shed BF the fastest is by doing my cardio after lifting. Sure I always go for a quick run in the mornings but 35 - 45 mins of cardio after my lifting everyday works best for me. Also while I'm just maintaining, I up my carbs on my rest day. But when I want to drop fat I cut my carbs in half on my rest day.

    But no I wouldn't stop lifting if I were you. You want to lose your fat, not your muscle.

    Just my .02
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  3. 02-03-2009, 06:05 PM #3
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    Quote Originally Posted by Brown Ninja View Post
    I am looking for a little advice and curious as what you guys think would be best in terms of getting back down where i would like to be BF wise before my next cycle. I have been missing a lot of workouts and eating like crap and have balloned up to roughly 17-18% BF. I know that diet and cardio are key to getting back down but would you guys suggest skipping lifting for a couple of weeks and just focus on cardio and diet or should I continue to lift as well? In the past I have always focused on diet with morning cardio while lifting in the evening when i needed to get down but I am curious if just cardio and diet will speed up the process. Thoughts?
    Don't be fat.
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  4. 02-03-2009, 06:06 PM #4
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    Quote Originally Posted by DSM4Life View Post
    Don't be fat.
    Wow great advice.
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  5. 02-03-2009, 06:08 PM #5
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    Quote Originally Posted by Brown Ninja View Post
    Wow great advice.
    Anytime.


    My advice:

    Skipping lifting to help lose weight ? Hellz no. You also burn fat from heavy lifting, even after the lifting has stopped.

    Good diet , with weight training , cardio , time = golden.
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  6. 02-03-2009, 06:05 PM #6
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    Agreed. That has always worked best for me. In fact I have never tried to cut out lifting but I really want to cut as fast as possible. Thanks
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  7. 02-03-2009, 06:10 PM #7
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    That's basically it. Get your mind back in the habit of doing what you know you gotta do..

    Sounds like the simplest answer but also the one that screws us up the quickest.
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  8. 02-03-2009, 06:11 PM #8
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    I think the key for me is in the structure of it.

    I have to have my diet in writing.
    My meals have to be planned out
    Meals are prepared weekly
    The most convenient meal I have is a protein shake.
    My diet is posted on my fridge
    I take the enjoyment out of eating
    I only drink water
    ECA helps with fat and motivation (3 times a day)

    I shed fat really fast, faster than I could ever gain it.

    45 minutes of cardio 4 days a week + weights

    Motivation is the key, and I have to have it structure to stay on track for those days I loose that motivation.
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  9. 02-03-2009, 06:13 PM #9
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    Thanks guys. I guess i need to stop being a bitch and keep lifting....
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  10. 02-03-2009, 06:51 PM #10
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    run in the morning and More BJJ,,,six times a week you will cut
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  11. 02-04-2009, 07:55 AM #11
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    Quote Originally Posted by prone2rage View Post
    run in the morning and More BJJ,,,six times a week you will cut
    Blow JOb ????
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  12. 02-04-2009, 11:40 AM #12
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    For me, I just like to keep my cals about 500 below maintenance while only eating clean food (chicken/Tuna/PB/egg whites/Rice), and I just take E/C before I workout, then i'll walk at about 3.4mph for 1hr everytime I workout. On off days, I'll go for about 1-2hrs on an empty stomach in the morn with stims. Also, I don't eat any carbs on my day off. I also try to stay away from things that will bloat me, like milk and dairy. It's not a huge deal, but it's harder for me to track my progress if I keep shifting water weight.

    This gets me literally lean as hell while keeping my mucle on w/o juice, you just have to be consistant man.
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  13. 02-04-2009, 11:40 AM #13
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    Quote Originally Posted by calgarian View Post
    Blow JOb ????
    Blow job-job
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  14. 02-04-2009, 11:42 AM #14
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    did someone say blow job ......
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  15. 02-04-2009, 11:43 AM #15
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    Quote Originally Posted by DSM4Life View Post
    did someone say blow job ......
    LMFAO,,,you never stop....
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  16. 02-04-2009, 11:44 AM #16
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    Quote Originally Posted by prone2rage View Post
    LMFAO,,,you never stop....
    You wouldn't want me to stop either.
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  17. 02-04-2009, 12:10 PM #17
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    Quote Originally Posted by DSM4Life View Post
    You wouldn't want me to stop either.
    never bro never
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  18. 02-04-2009, 01:18 PM #18
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    Quote Originally Posted by DSM4Life View Post
    You wouldn't want me to stop either.
    Quote Originally Posted by prone2rage View Post
    never bro never
    get a room.
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  19. 02-04-2009, 12:20 PM #19
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    Is this thread about lossing bf or cum fat???
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  20. 02-04-2009, 12:37 PM #20
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    it is how to get down to 10% with bj's but really bjj (brazilian jiu jitsu) but you know dsm
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  21. 02-04-2009, 01:22 PM #21
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    motivation, that's what you need.

    get off your ass and start doing the work. i know u want an easy way out, but sorry, not happening. the truth is that nothing in this life that is worth having comes easily. now get up, and ****ing get started.
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  22. 02-04-2009, 08:11 PM #22
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    Quote Originally Posted by Brown Ninja View Post
    I am looking for a little advice and curious as what you guys think would be best in terms of getting back down where i would like to be BF wise before my next cycle. I have been missing a lot of workouts and eating like crap and have balloned up to roughly 17-18% BF. I know that diet and cardio are key to getting back down but would you guys suggest skipping lifting for a couple of weeks and just focus on cardio and diet or should I continue to lift as well? In the past I have always focused on diet with morning cardio while lifting in the evening when i needed to get down but I am curious if just cardio and diet will speed up the process. Thoughts?
    no for several reasons, but the most important being that lifting raises your metabolism for several hours(up to 24 i believe) after lifting, it's called an afterburn effect and is similar to what you get after HIIT training, empty stomach cardio(low intensity) only burns calories while you are doing it so lifting plus cardio is the best method

    i'm cutting as well right now and this is my method, which works really well with me as i eat close to my maintainance level as far as calories go and use the cardio to burn off fat

    i do empty stomach cardio every morning, then later in the day come back and lift, then do cardio after lifting

    monday
    empty stomach cardio 40min
    Chest
    Triceps
    HIT 30min

    tuesday
    empty stomach cardio 40min
    Back
    Biceps
    HIT 30min

    wednesday
    Empty stomach cardio 40min

    thursday
    empty stomach cardio 40min
    Shoulders
    Traps
    Calves
    HIT 30min

    friday
    empty stomach cardio 40min
    Biceps
    Triceps
    HIT 30min

    saturday
    empty stomach cardio 40min
    Legs
    HIT 30min

    sunday
    Empty stomach cardio 40min
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  23. 02-04-2009, 08:15 PM #23
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    you are a sick man very sick....help someone help me....lol
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  24. 02-04-2009, 08:18 PM #24
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    Quote Originally Posted by prone2rage View Post
    you are a sick man very sick....
    Thank you.
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  25. 02-04-2009, 08:22 PM #25
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    Quote Originally Posted by prone2rage View Post
    you are a sick man very sick....help someone help me....lol
    duh duh duh da duh (insert superman smiley here)
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  26. 02-04-2009, 08:24 PM #26
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    Quote Originally Posted by Phate View Post
    duh duh duh da duh (insert superman smiley here)
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  27. 02-04-2009, 08:29 PM #27
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    Quote Originally Posted by DSM4Life View Post
    LMAO
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  28. 02-04-2009, 08:34 PM #28
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    Quote Originally Posted by Phate View Post
    duh duh duh da duh (insert superman smiley here)
    that is I am going back to the anal sex with women thread....
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  29. 02-04-2009, 08:44 PM #29
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    Quote Originally Posted by prone2rage View Post
    that is I am going back to the anal sex with women thread....
    LOL nice addition there. otherwise this could have gone downhill even more
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  30. 02-05-2009, 12:49 AM #30
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    It's getting hot in here...
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  31. 02-05-2009, 12:50 AM #31
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    Prone always struck me as so butch...
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  32. 02-05-2009, 12:49 PM #32
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    Quote Originally Posted by Brown Ninja View Post
    Prone always struck me as so butch...
    trust me I am my clomid must have been kicking in...hate that stuff...
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  33. 02-05-2009, 02:36 PM #33
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    I think DSM is really George Michael
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  34. 02-05-2009, 02:42 PM #34
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    Quote Originally Posted by Brown Ninja View Post
    I think DSM is really George Michael
    you might be right?????????????????????that would explain alot
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  35. 02-05-2009, 02:57 PM #35
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    Cardio.

    I like Cross Trainer best, for 40mins, keeping the heart rate between 120-130.
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  36. 02-07-2009, 02:55 AM #36
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    DSM often gets caught jacking off in bathrooms....I heard
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  37. 02-07-2009, 04:56 AM #37
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    Quote Originally Posted by Brown Ninja View Post
    DSM often gets caught jacking off in bathrooms....I heard
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