Hey coach, really loving all the information and insights.
Do you still think there’s no reason to go above 12% body fat if one of my goals is to look good naked?
Basically, I’m trying to decide if I should ‘bulk’ (I know you said you hate that word) or cut. My goal is to be 225 lbs. @ 8% bf and lift 315/405/500+ on the big 3 ASAP. I don’t care if that requires getting huge first then cutting down at the end, or maintaining a low body fat the entire time and slowly increasing my weight, so long as I do it the smartest/fastest way.
Right now I’m 6’2" 245 @ 25% (most people would think 15-20%) and my lifts are 225/275/415. I have no problem dieting down, lost 50 lbs before and have done the vdiet.
FYI, that’s about 45 lbs of fat to lose and 25 lbs of muscle to build to get to goal.
Originally I planned on building muscle/strength until summer 2012 then cutting down but that could be a lot of fat gain. Any advice would be greatly appreciated!
What is your opinion on using complexes as outlined in your complexes for fat loss article as the assistance work in a strength training program(wendler 5/3/1) goal being to maintain strength and focus on conditioning/fat loss for the upcomming rugby season(currently 330lbs prop looking to be a better 300lb one).
Would this type of assistance work help maintain strength while increasing conditioning or would it be counterproductive in the maintenance of the strength component.
What is your opinion on using complexes as outlined in your complexes for fat loss article as the assistance work in a strength training program(wendler 5/3/1) goal being to maintain strength and focus on conditioning/fat loss for the upcomming rugby season(currently 330lbs prop looking to be a better 300lb one).
Would this type of assistance work help maintain strength while increasing conditioning or would it be counterproductive in the maintenance of the strength component.
Thanks in advance.[/quote]
It’s actually a good idea. Myself I always start a complex workout by performing only the strength (2nd) and strength-speed (3rd) exercise in ramping fashion first, then start the complexes.
Doing the full lift before the complex allows you to be prepared for the complex and be able to jump right into it.
[quote]wramsey wrote:
Hey coach, really loving all the information and insights.
Do you still think there’s no reason to go above 12% body fat if one of my goals is to look good naked?
Basically, I’m trying to decide if I should ‘bulk’ (I know you said you hate that word) or cut. My goal is to be 225 lbs. @ 8% bf and lift 315/405/500+ on the big 3 ASAP. I don’t care if that requires getting huge first then cutting down at the end, or maintaining a low body fat the entire time and slowly increasing my weight, so long as I do it the smartest/fastest way.
Right now I’m 6’2" 245 @ 25% (most people would think 15-20%) and my lifts are 225/275/415. I have no problem dieting down, lost 50 lbs before and have done the vdiet.
FYI, that’s about 45 lbs of fat to lose and 25 lbs of muscle to build to get to goal.
Originally I planned on building muscle/strength until summer 2012 then cutting down but that could be a lot of fat gain. Any advice would be greatly appreciated![/quote]
Anyone’s advice would be considered and appreciated. I really can’t make up my mind. It might not even matter. On the one hand you got guys like Dave Tate and Professor X saying you gotta gain a lot of weight to gain muscle/strength, then you have others saying never get above 10-15% for a plethora of reasons. Gonna tighten the diet and keep focusing on strength/muscle for another year unless anyone has a compelling argument to the contrary. Worst case scenario I’ll be a big, strong fat bastard and after dieting down I’ll have one hell of a transformation pic!
hi Christian, starting carb cycling from the article you wrote according to your guidlines.
i attempt to continue it for about 12 weeks,
im wondering if these numbers sound good, im currently 11 per cent bf at 209 pounds.
i am also following a 2 day on 1 day off approach with training.
high days- protein 200g
carbs 310g
fat 30g
med days - protein 200g
carbs 250g
fat 50g
low days - protein 250g
carbs 175g
fat 30g
wondering are my carb intakes too high? i seem to be fairly carb tolerant yet still not sure!
thanks alot!
Thibs, do you still recommend vitamin C pre workout or any other time during the day in an attempt to lower cortisol? i was reading this in one of your old articles. If you have changed your views could you let me know? and i recall you saying that we actually want cortisol to be slightly elevated during the morning hours and then lower at night, is this correct?
Hi Coach,
I’ve been reading your Refined Physique article, I just have a quick question as I’m currently doing 5 days low 1 high
Can I do more then that, because in your article it says
"Above 20% body fat: carb-up at around 0.75g of carbs per pound every 14 days
15-20% body fat: carb-up at around 0.75g of carbs per pound every 10 days"
from what I’ve been told having low carbs for a long ish period like that will make your test level drop, which I assumed would mean I’d loose muscle
I assume it must be a negligble amount then ?
Thanks for all the articles have learnt so much off them
I tried so many methods to lose bidy fat, but nothing works better then skipping dinner and running every day for at least one hour. However, I love having dinner so now I run hour and a half and have a bit of food in the evening
Or you could try eating properly and training right. That’s a thought. Skipping meals while doing a bunch of cardio might work for “weight loss”, but it’s a completely terrible plan for fat loss.
Also, as a heads up, you just replied to a guy who posted 7 years ago. I’mma guess he’s not going to see your comment.
WOW 7 years… I didn’t notice at first and thought "wow that thread grew fast, I didn’t even have time to reply!‘’
CC is right, of course burning more calories and eating less will result in weight loss (at least some of it will be fat loss). But the approach the poser mentions will lead to a monster release of cortisol and in the long run will lead to many issues including a marked drop in testosterone (the more cortisol you produce, the less raw material you have left to produce testosterone since both are produced from the same mother hormone)… this might be one of the reasons why endurance athletes tend to have low testosterone levels.