ok all you diet guru's... unfat me!!!

[Knockout_Power]

well, Im really not sure where to even start, so let me know what info you need from me to help with the process of getting me back sub 10% bf

I have about 20-22lbs to lose

thanks in advance
-KP

[Back In Black]

Getting back there? How'd you do it last time?

[gbrice75]

KP - full stats, some pics, and an example of your current (or last regimented) diet. I'm not even going to question your workout as I know you know your shit... although switching over to cardio-intensive/depletive workouts may be the direction to go for a while...

[SlimmerMe]

KP IS HERE!!!

FASTED CARDIO is a good start....

GOOD LUCK TO YOU! Will follow this~

[Knockout_Power]

Getting back there? How'd you do it last time?

not the right way, this is for sure. During my final cut to drop sub 10, I dropped about 9lbs of fat in 16 days but what appeared to be as much as 4lb of LBM as well. Dont want to make that mistake again. Rebuilding 4lb of lost mass is not so easy, especially since I may choose to not cycle in the future

[Knockout_Power]

KP - full stats, some pics, and an example of your current (or last regimented) diet. I'm not even going to question your workout as I know you know your shit... although switching over to cardio-intensive/depletive workouts may be the direction to go for a while...

5'9
222lb
18-20% bf

Current diet would not really be regimented, just kept it clean during de***ber to flush out the last 14 months of crap. Did not want to run any kind of calorie depleted diet as I was more concerned with recovery during the first few weeks of getting back into lifting. I find injuries and slow recovery are very prominent in those not providing enough calories to train.

As far as previous diets, I did change them around quite a bit, but my base "go to" diet would look something like this and I could maintain 12-14%bf with no effort

wake (7:30)
meal 1 (7:45)
3 whole eggs, 3 egg white scrambled
1 tbsp peanut butter
1/4 cup oats

meal 2 (9:30)

6-7oz chicken breast
2tsp olive oil
1/4 cup cashews or almods

meal 3 (11:30)

6-7oz chicken breast or talapia/basa
1/2 cup green veggies

meal 4 (1:30)

6oz lean red meat (beef or venison)
small spinach salad
olive oil, salt, oregano dressing

meal 5

homemade shake consisting of
-1.5 c water
-1 scoop whey
-1/2 cup plain yoghurt
-1/2 cup frozen blueberries or 1 banana
-1tbsp flax seed


Workout 4:30 to 5:45

PWO shake
2 scoops whey isolate
1/2 cup whole flake oats


Meal 6 (7-7:30)

6oz chicken breast, or turkey
4oz fish
1/2 cup green veggies


Meal 7 (10:00)

1/2 cup plain yoghurt
1/2 lowfat dry curd cottage cheese
1/4 c blueberries

BEDTIME

[Knockout_Power]

switching over to cardio-intensive/depletive workouts may be the direction to go for a while...

Im interested in trying as many different techniques as possible. Over the last 15 years Ive found that even some intense cardio never really did much for my fat loss. Its really weird to see. I boxed in my late teens and even my coaches noticed how little excess weight I would drop on their regular cutting programs. Into my 20's, the only thing I found that really helped shed weight was really strict, heavy movements. I rip through so many calories doing deadlifts, incline chest presses, shoulder presses etc.

The fastest cardio thing Ive never done as Ive never been a morning person so to get my butt out of bed to hit the gym has always been difficult.

Too bad my gym took down their bags. I can work up far more of a sweat in 20 minutes on the bag, than 40 minutes on a bike or treadmill.

[gbrice75]

I'll go through this as soon as I have some time and will give my .02. I'm sure the others will have some good feedback for you as well.

[tall76]

Put up macros you want to use- that looks like its very low carb. Get rid of the fruit before bed

[SlimmerMe]

Do you have to do your fasted cardio at the gym? Any chance of simply just going out the door? Or is it too dang COLD!

[Knockout_Power]

Do you have to do your fasted cardio at the gym? Any chance of simply just going out the door? Or is it too dang COLD!

I will be completely honest, if I cant put on the tv at the gym, no way Im going to do anything more than 5 mins. Im not one of those people who just go out for a run. Unless theres a soccer ball in front of me, its not going to happen.

I should have my punching bag, speed bag and long bag up in the garage by the end of the month so that will help a lot

[SlimmerMe]

^^ I hear ya. Gotta do what works which is the secret to all of this I have found out. Otherwise won't stick.

Or.... you could get yourself a couple of HUGE dogs and let them pull you down the street...

[RaginCajun]

I will be completely honest, if I cant put on the tv at the gym, no way Im going to do anything more than 5 mins. Im not one of those people who just go out for a run. Unless theres a soccer ball in front of me, its not going to happen.

I should have my punching bag, speed bag and long bag up in the garage by the end of the month so that will help a lot

look up some new things for cardio like mountain biking, rock climbing, running up hills, or chasing bunny rabbits (my favorite!), or you could have some of Cal's fatties come chase ya around! like slim said, have to find what works for you!

[Knockout_Power]

ok, so it turns out that I hate one thing more than doing cardio, and thats having a pair of boobs...

fasted cardio it is starting monday. And I will even wake up early to do so

[SlimmerMe]

ok, so it turns out that i hate one thing more than doing cardio, and thats having a pair of boobs...

fasted cardio it is starting monday. And i will even wake up early to do so

yippy! You got it going now kp~

[Knockout_Power]

you guys suck!!! I felt like I had 50lb weights connected to all my limbs... so hard to function while depleted

[SexySweetheart]

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[SexySweetheart]

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[Standby]

chase your tortoise around the yard kp!

[Back In Black]

you guys suck!!! I felt like I had 50lb weights connected to all my limbs... so hard to function while depleted

Ha ha, you kinda get used to it. Kinda! What type was it, LIC? HIIT?

How many days a week do you plan fasted cardio? Any other cardio sessions planned PWO?

[SlimmerMe]

You will love us when you see the BF start to melt off and IMO fasted cardio is a big ticket item for that....

[Knockout_Power]

Ha ha, you kinda get used to it. Kinda! What type was it, LIC? HIIT?

How many days a week do you plan fasted cardio? Any other cardio sessions planned PWO?

I just do my regular style treadmill type cardio. Crank the incline way up and go at a steady fast walk

[Knockout_Power]

You will love us when you see the BF start to melt off and IMO fasted cardio is a big ticket item for that....

hope you're right, or you gonna have some explaining to do missy

[RaginCajun]

you may want to incorporate some sprints every now and then also.

[SlimmerMe]

Don't want to mess up what you are doing but.....read post 19 from Fireguy.

http://forums.steroid.com/showthread...23#post5859723

[gbrice75]

I just do my regular style treadmill type cardio. Crank the incline way up and go at a steady fast walk

I do this too alot of the time... incline up to 12, speed between 3.5 and 3.8 depending on how I feel... and just sweat it out!!! Makes for a nice leg burn too!

How's it going bro? Sorry, I have barely been on the board lately...

[Knockout_Power]

Don't want to mess up what you are doing but.....read post 19 from Fireguy.

http://forums.steroid.com/showthread...23#post5859723

interesting read, I use to use a method like this, but my laziness got the best of me.

[Knockout_Power]

I do this too alot of the time... incline up to 12, speed between 3.5 and 3.8 depending on how I feel... and just sweat it out!!! Makes for a nice leg burn too!

How's it going bro? Sorry, I have barely been on the board lately...

not too bad, not watching the scale at all cause it stayed static for about 2 weeks but I already notice the pants are looser and Im more defined across the delts and pecs. I gave myself till the end of february for this first part, then its all out dieting march till may to get ready for summer. I want to see what sub 9% looks like on me, never been there before

[BrownGirl]

I just do my regular style treadmill type cardio. Crank the incline way up and go at a steady fast walk

This is what I do on my fasted cardio days too...It feels better than running the whole time. Do you think it's better to keep the heart rate in the fat burning zone or cardio zone? It's sometimes hard for me to keep my heart rate in the 120s. Sorry it's a random question...

[Knockout_Power]

This is what I do on my fasted cardio days too...It feels better than running the whole time. Do you think it's better to keep the heart rate in the fat burning zone or cardio zone? It's sometimes hard for me to keep my heart rate in the 120s. Sorry it's a random question...

no worries, these threads are for everyone to gain knowledge. Im not the best for cardio advise. I know what I did worked for me, but maybe not the most efficiently, just made it comfortable over a longer period of time. At my age group, I need to keep my BPM between 130-140 for "optimal" fatburning.

Ive found my best source of cardio is still a punching bag with a mixed workout. Its all good. 1 minute of intense bag work feels great and is way more fun than being on the stairclimber for 30 minutes just to find out you're still on the same floor

[SlimmerMe]

Best source ='s success.