[quote]e55ex_b0y wrote:
bulgarian wrote:
synny wrote:
hey bulg, when you were cutting from the maintenance phase
To drop body fat, did you keep carbs the same and do cardio/hiit or did you just drop the cals slow with no cardio?
Im thinking that i eat my 3100 cals a day and trying adding some cardio like boxing and light n fast jogging to see if that helps lower my bodyfat from 14%
if that doesnt work ill try, lower cals with no cardio still n see if that works…
Also
When i start lowering my calories, should i lower my fat intake which is 227g. Or should i lower my protein intake which is at around 250g. My carbs are around 25g
My weight has been 80kgs for along time now… im ecto aswell
When i first begin my cut, i’d add in 1 HIIT session per week and drop calories only by 250-500. I will do that for 2 weeks or until i see no more results. After that i add in 1 more HIIT session without touching calories. I keep that for 2 weeks. Then i’d drop calories by 250-300 and add in 2 LISS cardio sessions in the morning. Keep that for 2-3 weeks and then add 2 more LISS sessions. After 2 more weeks, i cut calories by 300-500 which means im eating close to 2300 by that point. When results stall, i cut my carb up to 1 day per week. I eat junk on my carb ups up intil 4-6 weeks to a show. The last 4-6 weeks of my contest prep which is usually 20weeks i follow the Get shredded diet by John Berardi. I do no HIIT on the get shredded diet.
This is very indivudal though and if i keep seeing results only from 2 hiit sessions i wont touch my calories. You should be good at first by staying at 3100 and adding HIIT when results stall, cut the calories a bit.
This sounds like a solid approach and what I’m going to use to try shift this 40 inch belly i have acumilated. I think a mistake I have made in the past when trying to lose fat is I’d throw everything at the problem all at once…Like I’d drop calories and do tons of cardio right from the get go, which while I lost fat, muscle was lost to and then a few weeks down the lne everything stalls and theres not really many more changes you can make. slowly adding changes as progress slows over a longer period is the way to go it seems.
A question for you, how do you eat around your HIIT workouts on AD? [/quote]
You need to be very patient. This process takes time and if you want quality results, you will have to suffer for a bit, but i can promise you, if you stick with it it will work. Its science we just need to modify the approach to work for you. Start of slow and slowly make adjustments.
During HIIT i sip on 10g of BCAA, right after i have another 10g of bcaa and have a solid meal 30min after that. During weight training i also have 10-30g of bcaa depending on what im training. I cant stress this enough though, when you do get LEANER (under 10%bf) and have to decrease calories to get even leaner, DO NOT DO HIIT. Anything under 2000kcal for me and i drop HIIT completely.
My parents suspected that I’m juicing, and spent a day with a thorough investigation within my room for needles. Furthermore, once I had 500 grams of creatine, but it seems like, it ended up in the sewers, after they figured out my bloodtests results. 
