I want to get my bf down from 20% to 15%. I am new to nutrition. Should I do a fasting cardio in the morning? I am 5 11 185lbs and 35 years old. I have to get my bf lower to run my first cycle. What is a safe bf%
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I want to get my bf down from 20% to 15%. I am new to nutrition. Should I do a fasting cardio in the morning? I am 5 11 185lbs and 35 years old. I have to get my bf lower to run my first cycle. What is a safe bf%
You just need to go into a calorie deficit and heavy up on cardio. Your caloric intake should be based off of your daily energy expenditure. Using the common LBM x 15 formula, that would look like this for you...
(185 - 20%) x 15 = 2220 <~ your TDEE.
So you should consider eating at least 500 calories less than that daily. That puts just over 1700 calories daily.
Check out some of the sticky threads on cutting and break those calories into proper macronutrients. Cardio timing is not relevant, just do it and do more of it.
Good luck.
Thank you!
Lost 8 lbs! Haven't been on here in a while, been busy!
Good job!Quote:
Originally Posted by zdet77
Awsome
Grants. Keep it up!!!!!;-)
I just saw the title thread and thought ink started it :))
Little over a month good work!
Aust covered you well.Quote:
Originally Posted by zdet77
Fasted cardio is a good thing. Its not a must. But fasted tends to show good results cause your burning the food from last night (assuming ur doing am fasted). So the results come more quickly imo.
But hitting cardio and being consistent is the key.
Obviously diet
Cycle bf% I would prefer to start at about 12% cause it will go up if your trying to gain. And I like to maximize my cycles by eating a lot
Thanks for the encouragment guys! I am hoping to have everything together in about 6 to 8 weeks! I will keep you posted!