Going from 9% - 10% Down to 5% - 6%

Diet and Nutrition
1

Age: 32
Height: 5’11
Weight: 183

What’s up guys??

I realize I don’t have a lot of mass yet… and that’s fine… I’m looking to get as lean as I can for some photos… THEN continue on with carb cycling to gain mass…

I recently did a transformation challenge type thing… for myself… I went from 167 @ 12% to 183 today @ 8% - 10%… in 12 weeks… I used a Carb cycling for mass approach… slowly tweaking/adjusting things along the way… These are my current diet numbers:

High: 300/375/200 P/C/F - Calories - 4500
Med: 300/300/200 P/C/F - Calories - 4200
Low: 300/225/200 P/C/F - Calories - 3900

I have some before pics… and am going to do the after pics in 5 weeks… My goal (although it’s likely not the same as most peoples on here) is to get as shredded as I can in 5 weeks…

I don’t do ANY cardio at the moment… so I thought of 2 options:

A) Do the SAME type of diet… but bring the carbs and protein down 25gs each… (200 calories) so:

High: 275/350/200 P/C/F - Calories - 4300
Med: 275/275/200 P/C/F - Calories - 4000
Low: 275/200/200 P/C/F - Calories - 3700

OR

B) Move from a cycling to gain mass… to a cycling to lose fat:

High: 300/310/80 P/C/F - Calories - 3160
Med: 300/250/80 P/C/F - Calories - 2920
Low: 300/200/80 P/C/F - Calories - 2720

I was going to just do 30 minutes of cardio after training, and go with option A… as option B looks a little too extreme… and I don’t want to lose any muscle…

6 days prior… I’m gunna try the ‘Shredded in 6 days’ idea… Shredded in 6 Days

Thoughts??

2

When I was carb cycling, I found it greatly helpful to have “control” days.

These were days with as LITTLE carbs as possible (20-40g) on 1 day that I didn’t work out.

That allowed me to have higher carbs on the rest of the week while keeping fat gain in check.

I also like the bodyweight circuit stuff (tabata and the new stuff on vdiet3.0) to do in the morning first thing.

Good luck getting hawt abz :wink:

3

[quote]B rocK wrote:
Good luck getting hawt abz ;)[/quote]

Thanks… smart ass… lol

I’ll check out tabata and the other things mentioned… :slight_smile:

4

“the get shredded” diet says it typically results in about 1% drop in bf per week. Given you want to drop 5% in 5 weeks, it sounds pretty good for you.

Its also gonna be a huge hit in calories compared to what you’re laying out here. Do the math- you’ll probably need a caloric defecit of at least 1000/day to lose 5% in 5 weeks. But then again, you’ve been carb cycling and know how your body works.

5

I’ll go check it out… thanks…

6

Hmmm… sounds VERY interesting… and not too too complicated… I might just start this!

Thanks for the link… I didn’t realize it was designed for someone that was/is already fairly lean…

I guess I’m just worried about muscle loss… I’ll jump on it… and perhaps to more frequent re-feeds… if necessary.

7

I dunno though man… 1800 calories a day is LOW… maybe 2K might be better…

I’ll try it as written… and see…

Anyone else have experience with this diet??

8

If you were able to gain 18 lbs of muscle in 12 weeks while losing 2 lbs of fat, why in God’s name would you change things up? Those results are borderline unbelievable.

9

Good point RMorrison… In fairness… I was pretty undertrained, and eating like a bird prior to this endeavor…

I suppose I just want to look my best, and get as lean I can…

I think you’re right though, and I’m going about this too aggressively… I appreciate the reality check…

I think I might just eat the way I’ve been eating, and perhaps just add in cardio, then do the ‘get shredded in 6 days’ routine for the last week…

Once the pics are done… I’ll post them up… :slight_smile:

Thanks guys! :smiley: