A program that will get me Ripped?

[XRockXStarX]

So u was wanting to cut fat and maintain LBM here are my measurements since i dont know my BF%, if i guessed it would be a max of 15% and i wanna be at 7%. So workout routines can i do to shred a awesome amount of fat and hold all my muscle?

February 22nd, 2010

Age:20
Height:6 foot

(inches)
Right arm 13.25
Left Arm 13.25
Left leg 25.5
Right Leg 25.5
right calve 15.5
left calve 15.5
neck 15
waist 35.25
chest 38.5
left forearm 11
right forearm 11
buttock 41.25

weight 193

I have a very lean upper body and hold fat around my butt and hips...

and if you wanna post a diet here is the thread
http://forums.steroid.com/showthread.php?t=421427

[Machdiesel]

I am pretty much in the same position. I just lost about 10 lbs and need to drop another 5-7 before I am going to start to bulk. I am 6'0, 190, 15-16% bodyfat. I am deciding between 1 muscle a day and then 30 mins of cardio or mon-chest/tri wed-back/bi friday- shoulders/legs, 15 mins of cardio after then 40 mins of cardio tue thurs sat

[The Specialist]

7% is pretty low. It will be difficult to continue to grow while at this BF level? I don't know what your goals are outside of being ripped but. If I were 6 foot and only 190 at 15% I would be making a greater effort to bulk then cut. If you describe yourself as lean upper body now imagine what it's going to look like when you have dropped another 15-19lbs which is what you'd be looking at to get to 7%. 6 foot 175lbs.

[XRockXStarX]

yea but like i said i got a lot of fat around my hips and but from when i was a fat kid

[amcon]

the program you need is below

diet = ripped or not ripped

[XRockXStarX]

the program you need is below

diet = ripped or not ripped

lol that i do know, but i was just curious if there was other workout techniques to help. Obviously running in the morning on a empty stomach. Anything else? I was gonna do sprint intervals..

I just think its weird that i look decently cut up on my upper body and have fat around my butt and thighs....gentics, my moms side has trouble with that area...

[bucks_243]

Yes diet is essential. But you can't target certain areas without liposuction, bottom line. Also, running in the morning. But try running for MORE than 20 minutes. Are you going to lose muscle mass? Probably unless you have some kinda diet I am unaware of. But also pay attention to your resting heart rate. double that for 30 or more minutes and you'll burn fat, guaranteed. The first 20 minutes of of running you are burning the bodies glucose, then the body switches to it's reserve....fat. You can't target the weight loss but you can lose the fat and then do some bulk lifting.

Now bear in mind when it comes to weight lifting I am new but when it comes to running I've been around the block. I trained 3 marathons. You wanna slim down thats the best way to do it, other than diet.

I know I am gonna get flamed fer this one one a body building blog.

[BigBuck6]

bigger muscles = higher basal metabolic rate

thats the only equation i know!

[Hack da Squat]

Diet properly an train heavy, do cadio in sprints of whatever not long distance look at sprinters compared to marothon runners

[scorgasm]

p90x