And so is the primal urge to become as lean as piss. I currently weigh a lean 190 at 6’1".
My plan:
HIgh protein (1.5)g per lb. Moderate fats, about 30g a day of healthy fats. All my carbs would be coming from fibrous veggies, one apple a day, oatmeal in the morning, and 1/2 a medium sized potato with whey postworkout. I weigh 190, so high end i would shoot for an intake of 1900. If I get too flat during this, I will eat 30 g of carbs every three hours untill i fill back out. 2 1/2 gallons of water a day minimum. With the stimulants i will take, this will quickly flush the fat. Glycemic carbs stop around 2 oclock. Then thats when i switch to fruits and veggies. Fruit should keep my fullness. I will have seven small split meals described in the above ratio.
Supplements:
Thermogenic 6 caps divided into three doses
Coffee about two or three cups a day
Yohimbe 952 mil. divided in two doses
dandelion root two caps two doses
atleast 8g of fish oil
multivitamin
Ill start using Bronchaid after day six, cheap ephedra
I will run the diet for 12 days like this, then cut all the thermos and continue to eat clean for a month. Then Ill do it all again.
Good luck with your cut. You seem to have everything in order. I personally like how you’ve set up your diet, obviously you’ve put alot of thought into everything. Whats your plan on cardio and how frequently are you weight training each week?
Definitly keep us posted, I always appreciate when someone gives us a “look inside” their diet and training.
Two 35 minute brisk walks, once in the morning before coffee and breakfast and again after my second meal.
Training
Legs
the basics with higher reps, 12-15 for squats and front squats and i will rep the shit out of leg extentions and ham curls to etch in quick detail
Chest and Biceps
One less set on each exercise due to the low carb plan. For biceps, high rep concentration curls, Standing hammer curls for about 20 reps, and a variation of a rope hammer curl to burn them out
Back and Triceps
High rep full stretch rows, and i will involve a shit ton of pull ups. Got some other tricks for back. Will involve a couple heavy pulling sets because my thickness increases only with heavy weights (and higher rep deadlifts.)
Delt/ Trap
Military presses with the dumbell, around twelve reps. Once again, one set less per exercise. Basic lateral, front, and rear dumbell raises. I LOVE burnouts with upright rows stripping weight by 20 lbs upon failure. Moderately heavy shrugs, you need that weight for the stimulation in this muscle.
I will train 5 times per week because I cannot sit still. Abs are loved every day, and calves are trained with two gastrocnemius high rep presses and low rep soleus seated bent leg hammer strength raises.
Have you thought about the V-Diet? It WAS initially intended for lean people to lose that little bit of extra fat, although it has sort of become popularized for a different population. I think you’d be a great candidate for it.
It was a program designed to maximize fat loss while minimizing muscle loss. Designed by people putting more thought into it than you (no offense, you seem to ahve thought a lot about it as well). Why not take what’s already been designed for you?
If you choose not to, I’m sure you’ll meet with success on your plan too. I’m just saying that the V-Diet is pretty nearly optimized for your goals…
thoughts?
dan
p.s… congrats on what is already a great physique.
[quote]duhast234 wrote:
And so is the primal urge to become as lean as piss. I currently weigh a lean 190 at 6’1".
My plan:
HIgh protein (1.5)g per lb. Moderate fats, about 30g a day of healthy fats. All my carbs would be coming from fibrous veggies, one apple a day, oatmeal in the morning, and 1/2 a medium sized potato with whey postworkout. I weigh 190, so high end i would shoot for an intake of 1900. If I get too flat during this, I will eat 30 g of carbs every three hours untill i fill back out. 2 1/2 gallons of water a day minimum. With the stimulants i will take, this will quickly flush the fat. Glycemic carbs stop around 2 oclock. Then thats when i switch to fruits and veggies. Fruit should keep my fullness. I will have seven small split meals described in the above ratio.
Supplements:
Thermogenic 6 caps divided into three doses
Coffee about two or three cups a day
Yohimbe 952 mil. divided in two doses
dandelion root two caps two doses
atleast 8g of fish oil
multivitamin
Ill start using Bronchaid after day six, cheap ephedra
I will run the diet for 12 days like this, then cut all the thermos and continue to eat clean for a month. Then Ill do it all again.
Set me straight if Im fucking up.
attached is starting pic
[/quote]
1900? Sure you want to start that low? I know individual metabolisms vary quite a bit, but I’ve got the same stats as you doing less cardio and the same weights and am losing 2 pds/week on 2500 cal/day.
Feeling good with the plan so far. Very edgy with the stimulants and sweaty from thermos. Appetite is not there, so i really have to focus to take in my calories. Over hydration seems to be key. Hope i get more sleep tonight, stopped the stimulants at 7 pm today.
Markdp, what does your diet look like in regards to pro/cho/fat ratio? any supps you are taking that you have found worthwhile for your fat loss?
[quote]duhast234 wrote:
Feeling good with the plan so far. Very edgy with the stimulants and sweaty from thermos. Appetite is not there, so i really have to focus to take in my calories. Over hydration seems to be key. Hope i get more sleep tonight, stopped the stimulants at 7 pm today.
Markdp, what does your diet look like in regards to pro/cho/fat ratio? any supps you are taking that you have found worthwhile for your fat loss?[/quote]
I stick to about a 40/35/35 ratio. You’re already pretty lean, so 1900 calories might be a bit low, unless you have been dieting for a while and you’ve stopped losing. Either way, good luck dude.
[quote]abcd1234 wrote:
jehovasfitness wrote:
I’m just wondering why you want to get leaner?
Yeah, what the fuck is up with that? He’s already,what, 8 percent bf? I’ve never been that lean in my life. [/quote]
Hope I didn’t sound harsh, just curious.
I can see getting leaner just to see how low you can get or whatnot, but to expect to get super lean for spring and carry it all summer might pose to be a challenge.
Jehovasfitness, you arent being harsh, I appreciate the curiosity.
Other than bodybuilding, I am into mind expansion and bettering myself. The mental rewards you reap when you set the bar that high, when the first thing you do upon waking already in sweats is 40 minutes of good cardio; and the humbleness one can comprehend only from abstaining from the norm. No one knows who I am and the diet and regiment I list is very intense, and if I cheat, I fail. EVEN ONE CHEAT, Its all or none.
Two years ago I made a mistake of running a low cycle of test at a stupid age, and my weight got up to 212 at about 10 percent bf. Size became all that matters, to the point to where it was a borderline disorder. Genetically, I will never be a 250 lb hulking beast, but I want to look as freaky as possible and I want it to be me 100% doing it. (No offense to AAS users, just a choice thats best for me.)
just finished morning cardio after a mere 5 hrs of sleep. The cold water pipe above my apartment busted last night, and caused the ceiling in my bathroom to cave in. Small things like this are important to give little thought too, or else i would be a cortisol mess. I notice marked fat loss, expecially in my abdominal area. ( Do high rep ab exercises to get the blood flowing to them to help trim a little stubborn fat.) Im preserving my muscle tissue better than I imagined. THe few carbs I take in, I space out well enough to stay looking sort of full, about as full as my diet can get me.
[quote]duhast234 wrote:
I notice marked fat loss, expecially in my abdominal area. ( Do high rep ab exercises to get the blood flowing to them to help trim a little stubborn fat.) [/quote]
Are you talking about spot reduction? Because if you are, it doesn’t exist…
