Thinkbig
Novice Bodybuilder
Elite Member
Growing!!!
Posts: 133
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Post by Thinkbig on Nov 17, 2004 19:22:25 GMT -5
Hey bro's, I was researching some things on getting into single digit bodyfat levels, when it came to me...
Everyone has a different approach and a viable response to dieting, so I thought that we might share some info here on tips/secrets/little things you do to get into single digit B/F levels.
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Post by Tim Wescott on Nov 17, 2004 19:47:13 GMT -5
Great topic TB,here`s a synopsis of some of the tactics I use: 1.-Training Heavy-keep the weight heavy to retain size.As a matter of fact your weight training should not change too drastically when trying to lean out. Heavy weights built your size and they will help you retain it. 2.-Carb Cycling,I swear by this technique as it has never failed to help me get ripped.I have an article I wrote posted and pinned in the Nutrition Section if interested. 3.- Creating a calorie deficit.You must do this at some point ,and throughout the whole diet at times in some cases. 4.-HIIT Cardio, or cardio at least 4-6 x weekly depending on your condition.I have learned not to overdo in this regard, and will experiment with less this season. 5,-Diet-High protein,moderate carbs,minimal fats. My protein intake is from 1 gram per pound of bodyweight minimum,and up to 1.5 at times. Carbs are low to moderate but I do have high carb days but never excessive amounts...just enough for repair and replenishment. I`m one of those guy`s that beleives that you get enough fat in trace amounts from your diet even a clean pre-contest diet. I`ll add more to this as it comes to me . I`m getting a little tired here! It`s rough getting old!!
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Jadethegladiator
Novice Bodybuilder
NPC Bodybuilder/Former American Gladiator
Posts: 72
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Post by Jadethegladiator on Nov 17, 2004 21:16:58 GMT -5
Ski, I couldn't have said it better myself. I have been training for 18 years & have tried anything & everything & I am still learning. In addition........be CONSISTENT with whatever you choose to do. Consistency is the key. Jade
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Post by Tim Wescott on Nov 17, 2004 21:20:20 GMT -5
Consistant and persistant Kim!! I have a lot more to add to this thread, as I`m sure others will. The thing is, everyone will have different ideas or tactics, so it`s a great topic to learn new things from. As you said,you never stop learning in this sport as long as you keep an open mind.
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Post by Liftingchic on Nov 17, 2004 21:58:44 GMT -5
great thread.... i agree with alot of what tim said...
but for my body type, i gain muscle fast but i gain fat just as fast.. so i have to keep it low carbs to the minimal amount.
I have found how much i love HIIT cardio.. started doing that again this week..
LC
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Post by Tim Wescott on Nov 17, 2004 22:10:59 GMT -5
LC,you should read my carb cycling article, and AM cardio article,they`re here somewhere.I`m a bit biased `cause I wrote them, but they work great for me...not saying they`ll work for everyone of course!
I too, never go too high carb when dieting, just because as I got older, I found I was more "carb sensitive".
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Post by Liftingchic on Nov 17, 2004 22:12:26 GMT -5
i got to read the am cardio one i will go read the other one now... i did carb cycling once.. with not that great of results
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Post by Tim Wescott on Nov 17, 2004 22:18:20 GMT -5
i got to read the am cardio one i will go read the other one now... i did carb cycling once.. with not that great of results That sucks!! ;D I hear ya` though,that`s why I said it`s not for everyone! Just gotta` find what works best for us as individuals .
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Post by Liftingchic on Nov 17, 2004 22:22:07 GMT -5
That sucks!! ;D I hear ya` though,that`s why I said it`s not for everyone! Just gotta` find what works best for us as individuals . yeppers.. very true... i just haven't figured that out yet hehe
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naturalguy
Novice Bodybuilder
Elite Member
Strength & Honor!
Posts: 161
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Post by naturalguy on Nov 18, 2004 5:06:49 GMT -5
I find that most people's problem with getting lean is compliance. Most people don't stick to their plan, like Jade said consistency.
Pick your plan or strategy and give it time. I have found that dieting more than the standard 12 weeks is best for me. If I do it over the course of 20 weeks, the dieting is easier and I don't lose muscle.
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Jadethegladiator
Novice Bodybuilder
NPC Bodybuilder/Former American Gladiator
Posts: 72
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Post by Jadethegladiator on Nov 18, 2004 5:32:03 GMT -5
Hey NG, My (well, used to be) contest diet was 20 weeks. Plenty of time to lose the b/f & leaves plenty of time for adjustments. Guys, it is so much tougher for a female to get into contest shape.......you just wouldn't believe it. Jade
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Post by Tim Wescott on Nov 18, 2004 8:43:19 GMT -5
Good point NG...16-20 weeks for me depending on my condition. That is the true test of a bodybuilder...whether they can hang that long on a Spartanlike diet, while training like a psycho!!
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Thinkbig
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Growing!!!
Posts: 133
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Post by Thinkbig on Nov 18, 2004 13:38:41 GMT -5
GREAT INFO TIM!!!, and everyone else as well.
Keep the tips coming in.
Also what do you feel is right amount of cardio to START with, is it better to start high and diminish or vice versa?
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Thinkbig
Novice Bodybuilder
Elite Member
Growing!!!
Posts: 133
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Post by Thinkbig on Nov 18, 2004 17:55:31 GMT -5
Bump for Str8flexeds opinion on the subject!!!
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Post by tleilaxutank on Nov 18, 2004 20:53:35 GMT -5
i think it all depends on your carb sensitivity....if you look at ronnie coleman's precontest diet its unbelieveable....no pun intended, haha....
EVEN if you scaled the diet down to your LBM it would still be WAY too many carbs for most of us. Me personally I can get by on pretty much zero carbs. I have plenty of energy and don't lose size or strength on this type of diet provided my protein and fats are high enough...I'm so carb sensitive I swell up like I'm on three grams of test if i drink a regular soda before I goto the gym. This has good points and bad points. The good is I get a ridiculous pump in the gym usually and an unbelievable pump if i carb-manipulate before my workout. The bad news is I gotta really watch the carbs if I'm going to get ripped....
So i guess the moral of the story is you gotta know how your body reacts (not just how you THINK it does0 before you can figure out how to get ripped!
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naturalguy
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Post by naturalguy on Nov 19, 2004 7:43:09 GMT -5
GREAT INFO TIM!!!, and everyone else as well. Keep the tips coming in. Also what do you feel is right amount of cardio to START with, is it better to start high and diminish or vice versa? ALWAYS start with the least amount of work neccesary to see a change. From there you can always add. If you start high and then plateau in your fat loss then what do you do? If you start out with the minimum, then you can always add to make a change. I would start out with 3 days per week for 20 minutes and then add from there.
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Thinkbig
Novice Bodybuilder
Elite Member
Growing!!!
Posts: 133
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Post by Thinkbig on Nov 19, 2004 18:20:14 GMT -5
Ok, so I was going to do 30 minutes of Cardio on an empty stomach (having ingested 10g BCAA'S) in the morning.
This protocol would be only on training days so I won't overtrain...in the past I did cardio on days off to stimulate metabolism but ended up smaller and flat and what I feel was overtrained.
I also am going to use insulogenics in between my meals this time around to see if there are any mitigating effects towards insulin secretion and carb storage.
would also be taking in high dose Vit. C to see if i can recover from work-outs better as before I was sore even when it was time to train again.
what are your thoughts on the afore mentioned program?
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Thinkbig
Novice Bodybuilder
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Growing!!!
Posts: 133
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Post by Thinkbig on Nov 20, 2004 10:12:34 GMT -5
Str8flexed what do you think?
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naturalguy
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Post by naturalguy on Nov 20, 2004 14:16:16 GMT -5
I am not a fan of doing cardio on an empty stomach although the BCAA's would definately help.
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Post by Tim Wescott on Nov 20, 2004 14:38:41 GMT -5
Damn right NG!!
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