So I’m around 7-8% body fat and have to burn off that last bit of fat around my lower abs. I dedicate 6 weeks for achieving this goal and plan to use every trick I know about including:
1)Intermittent Fasting (LeanGains 16-8)
2)Low Carb Diet (around 0.6g per lbs with refeeds 1 day a week)
3)Spot-reduction (wearing belt around belly and doing some ab work to increase blood flow in area)
5)Training protocol and here is my question: I plan on doing Stubborn Fat protocol with weights and with sprint intervals fallowed by steady state cardio. Lyle McDonald claims in his book that this is OK in fasted state whereas many others are in favor of low intensity cardio with regard of retaining LBM (they’re against HIIT, weight training they’re OK with). Does high intensity excercise in fasted state with 10g of BCAA before and after cause muscle loss? Or maybe should I stick to performing protocol with weights in place of sprints? I’m curious of your experience with this.
I’m basketball player and my weightlifting involves heavy squatting and deadlifting mostly, powerlifting stuff basically. I’m ok with my muscle mass only thing i want to improve is my left quad which shrinked after knee injury. To retain LBM and strenght level I plan on doing 1 strenght training a week including heavy lifting. As far as I know a little drop in strenght is to be expected hence low glycogen level, right.
Thanks in advance for everybody who takes time to read and weigh in. Peace
Just curious. Have you actually been tested by an accurate machine/method? 7-8% bodyfat is really low. Like shredded level. If you are only showing 4 of 6 abs, I don’t think you’re at 7-8%. I believe that’s a little bit above what physique guys walk on stage as.
Spot reduction doesn’t do anything. Fat comes off the body equally and remains in “stubborn” areas based on an individual’s genetics.
To keep from losing muscle mass, keep your protein intake at an appropriate level and continue doing your weight lifting - give the body a reason to keep the muscle. There are multiple methods to burn fat, pick what works for you.
BCAA’s aren’t a miracle. They will help but they don’t change the way the world turns. Get your protein, train, and do your exercises to burn calories. You’ll be fine.
Also, for the smaller leg. After doing your normal leg workout - do a couple extra sets with only the one leg. This will help to bring it back up to pace. Otherwise, your dominant leg will continue to compensate. Note this is only possible on exercises that you can do with 1 leg - curls, extensions, etc.
Ill would pretty much echo what Quasi said. Keep trucking along.
If you’re worried about one leg being smaller than the other I would suggest doing some unilateral leg movements to eliminate the chance that your bigger (and presumably more dominant) leg from taking over.
Keep it up, good luck and make sure to eat 6 meals a day otherwise you’ll never get lean.
I still have questions because I’ve never done these protocols before and opinions on them are pretty contradictory. On one side we got Lyle, Shaunn Hadsall that claim Stubborn Fat Protocol (Metabolic Bursts followed by LISS) done fasted are beneficial (with BCAAs)others like Hodge Twins or Berkham from Leangains are claiming that low intensity is the way to go while fasted.
There are also respected trainers that are against fasted training at all like Aragon. Every bodybuilding article has different take on the topic so I wanted you guys to maybe share your personal experience or your take on the subject.
[quote]ShowtimePL wrote:
I still have questions because I’ve never done these protocols before and opinions on them are pretty contradictory. On one side we got Lyle, Shaunn Hadsall that claim Stubborn Fat Protocol (Metabolic Bursts followed by LISS) done fasted are beneficial (with BCAAs)others like Hodge Twins or Berkham from Leangains are claiming that low intensity is the way to go while fasted.
There are also respected trainers that are against fasted training at all like Aragon. Every bodybuilding article has different take on the topic so I wanted you guys to maybe share your personal experience or your take on the subject. [/quote]
There will be different opinions on just about everything from carb type to squat form in this game. Choose one and stick with it. Don’t try to use Lyle’s protocals unless you follow Lyle’s guidlines. Try things, and stick with them for a period of time so you can form your own opinion based on application and experience.
If you are confused, the WORST thing you can do is ask for the opion of people(mind you only a few on this board and many other boards are real experts) because you will get so many different ones and many are unqualified.
There are more than one ways to skin a cat, some may be better than others, but you have to pick one, ontherwise you may just end up butchering the cat trying to combine multiple techinques.