Results 1 to 13 of 13
  1. #1
    rueboy is offline New Member
    Join Date
    Apr 2010
    Location
    Down under
    Posts
    25

    Want to cut to 10% bf

    Ok guys, this post is not diet specific, but i thought this would be the best place to post.

    My goal is to cut down to10-12%bf asap. Im currently about 16% and my diet is now very clean and slightly in a deficit as of 2 weeks ago.

    My training involves 4 days lifting (45min each), 2 days cycling (1 1/2 hr each) 2 days boxing (1hr each) and 4 days (45min walk)

    My macros are: 220gm protein, 120gm carbs, 70 gm fat.

    Im running clen as of a week ago, and about to start a 6 week test p cycle.

    So my question is would it be attainable to get to down to 10% bf in 6 weeks with the right mix of diet, cadio, and lifting?

  2. #2
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
    Join Date
    Apr 2008
    Location
    Center Stage
    Posts
    7,215
    Without knowing your personal stats anyone who answers is really just guessing.

  3. #3
    Damienm05's Avatar
    Damienm05 is offline Productive Member
    Join Date
    Aug 2009
    Location
    Virginia
    Posts
    2,205
    That's only 1600 calories, you must be a small guy if that's only a slight deficit.

    It is possible because I've lost 4% body fat in 4-weeks but I was A) doing Dave Palumbo's keto diet. B) Tracking every single thing I put in my mouth. C) Doing 60-90 minutes of low intensity cardio every day; always fasted or PWO. D) Lifting heavy. E) Cycling clen . F) Ensuring my deficit wasn't too severe because that would result in a loss of LBM and make it harder to continue burning fat.

    My point is not to stroke myself off but to point out how perfectly everything needs to be dialed in to achieve such a goal.

  4. #4
    Damienm05's Avatar
    Damienm05 is offline Productive Member
    Join Date
    Aug 2009
    Location
    Virginia
    Posts
    2,205
    Quote Originally Posted by FireGuy View Post
    Without knowing your personal stats anyone who answers is really just guessing.
    and yes - to tailor a plan that can result in this substantial loss for you, we need more info and to see your food choices.

  5. #5
    rueboy is offline New Member
    Join Date
    Apr 2010
    Location
    Down under
    Posts
    25
    Im 31 years old, 193 lbs, 5'11, 1600 calories dosnt sound right, ill re calculate

  6. #6
    Damienm05's Avatar
    Damienm05 is offline Productive Member
    Join Date
    Aug 2009
    Location
    Virginia
    Posts
    2,205
    Well, I'm just going by your grams of pro/carb/fat. Here, read this and do a formal BMR calculation.



    http://forums.steroid.com/showthread...ead&highlight=

  7. #7
    rueboy is offline New Member
    Join Date
    Apr 2010
    Location
    Down under
    Posts
    25
    Ok my diet consists of:

    7:00 am - 4 egg whites, 1/2 a cup of raw oats mixed and cooked

    10.00am - 150 gm chichen breast, with salad, mountain bread wrap

    12.00pm - 175g gm tin of tuna in olive oil

    2.00pm- 150 gm chichen breast, with salad, mountain bread wrap

    4.00pm - 20 gm of whey protein, before workout

    5:30 - 40 gm of whey protein after workout, glass of apple juice, 50 gm low fat yogurt

    7:30 - 150 gm lean steak, chicken or turkey, green vegetables

    9:30 - 50 gm of cottage cheese with 6 almonds oe wall nuts.

  8. #8
    Damienm05's Avatar
    Damienm05 is offline Productive Member
    Join Date
    Aug 2009
    Location
    Virginia
    Posts
    2,205
    I'd remove the juice, yogurt, and bread for now. You also need an energy source in all meals, especially pre-workout.

    Something like this would be better:

    7:00 am - 8 egg whites, 1/2 a cup of raw oats mixed and cooked

    10.00am - 150 gm chichen breast, mixed greens, 1/2 cup brown rice or mashed sweet potato

    12.00pm - 175g gm tin of tuna in olive oil, drained, 10 almonds or walnuts

    2.00pm- 150 gm chichen breast, mixed greens, 1 tablespoon olive oil

    4.00pm - 20 gm of whey protein, 1/2 cup oats

    5:30 - 40 gm of whey protein after workout, 1/2 cup oats

    7:30 - 150 gm lean steak, chicken or turkey, green vegetables, tablespoon olive oil

    9:30 - 50 gm of cottage cheese with 6 almonds or wall nuts.

    I need macros for each meal/totals compared to your TDEE to go deeper but I edited your diet to be something much better for your goal.

  9. #9
    rueboy is offline New Member
    Join Date
    Apr 2010
    Location
    Down under
    Posts
    25
    Thanks heaps for your advice Damien05,

    Ill re calculate and re post the macros based on your info. Ill be taking the test prop in the hope that i can put on a small amount of muscle whilst loosing fat, i know this can be difficult, but would you agree its possible if everything is in order?

  10. #10
    Damienm05's Avatar
    Damienm05 is offline Productive Member
    Join Date
    Aug 2009
    Location
    Virginia
    Posts
    2,205
    I would not take any steroids man!

    No offense, but your knowledge of diet and your body fat percentage are not fit for a cycle. Save your test for when you're lean and at a lower risk of sides while having the diet knowledge to get the most out of it. Unless you're already pretty big, you won't lose muscle while cutting smart.

  11. #11
    rueboy is offline New Member
    Join Date
    Apr 2010
    Location
    Down under
    Posts
    25
    you can see my size in my members pictures post done yesturday, under "body fat % estimate please" im not big, but not smal either

  12. #12
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,443
    Quote Originally Posted by rueboy View Post
    My macros are: 220gm protein, 120gm carbs, 70 gm fat.
    This comes out to just a tad under 2000, not 1600.

  13. #13
    Damienm05's Avatar
    Damienm05 is offline Productive Member
    Join Date
    Aug 2009
    Location
    Virginia
    Posts
    2,205
    Oops. I added 120 to 220 and got 240. My bad dude!

    But yeah, save the cylce. Not saying you're a noob but wait until you've achieved more with a dialed in diet program.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •