I started my lean out recently and I was wondering what a reasonable time frame is to drop approx. 8% bf. I finished bulking at about 16% bf and will be going for sub 10% or bust. I am currently 195 5’10. I am following the T-dawg version 2.0 diet at about 500 cals below maintenance per day. My supps are whey isolate, creatine and fishoil.
I do an upper body lower body split 4 days a week, all compound exercises and no isolation moves. I finish each workout with HIIT or Tabata’s.
I gues what I am really asking is is how fast can I go without sacrificing ridiculous amounts of strength and muscle? Can I increase my caloric deficit or is that asking for trouble?
Any feedback on diet or workout will be welcomed with an open mind.
I know the feeling.
Finishing a bulk and getting ready to cut can really suck,since you get used to being bigger and stronger.
You can cycle your calories and your cardio,which I find helps me quite a bit.
As for muscle loss?
You’ve gotta be a little more anal.
Try taking some BCAA’s between meals and use a good casein supplement.
[quote]eightpacker wrote:
I started my lean out recently and I was wondering what a reasonable time frame is to drop approx. 8% bf. I finished bulking at about 16% bf and will be going for sub 10% or bust. I am currently 195 5’10. I am following the T-dawg version 2.0 diet at about 500 cals below maintenance per day. My supps are whey isolate, creatine and fishoil.
I do an upper body lower body split 4 days a week, all compound exercises and no isolation moves. I finish each workout with HIIT or Tabata’s.
I gues what I am really asking is is how fast can I go without sacrificing ridiculous amounts of strength and muscle? Can I increase my caloric deficit or is that asking for trouble?
Any feedback on diet or workout will be welcomed with an open mind.
For sure, I have finally gotten some decent poundages on my main lifts and it will suck to see that progress slow/halt.
I will look into cycling calories as I think this will help keep things fresh and make the calorie restriction a little more psychologically palatable.
Do you have a preferred BCAA brand that you like better than others?
Great link…some interesting ideas. I have been following Berardi for most of my nutrition reading but Tony Gentilcore makes a lot of sense as well. I have given myself an absolute deadline of 24 weeks to get to sub 10% so this guys idea of “break weeks” make a lot of sense (firing up my metabolism by eating at or above maintenance.) as I can probably afford the short slowdown in fat loss.
For sure, I have finally gotten some decent poundages on my main lifts and it will suck to see that progress slow/halt.
I will look into cycling calories as I think this will help keep things fresh and make the calorie restriction a little more psychologically palatable.
Do you have a preferred BCAA brand that you like better than others?
Thanks for the guidance,
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Actually,I think Biotest has one of the best brands of BCAA’s around.
You’d be amazed at how much muscle you can keep when dieting just by doing the smallest things.
When I’m dieting I usually have about two servings of high quality casein protein powder a day.
1 scoop in the afternoon and another an hour before bed,along with BCAA’s between meals.
I believe this will help you greatly,providing you aren’t cutting too many calories out.
[quote]Cthulhu wrote:
Actually,I think Biotest has one of the best brands of BCAA’s around.
When I’m dieting I usually have about two servings of high quality casein protein powder a day.
1 scoop in the afternoon and another an hour before bed,along with BCAA’s between meals.
[/quote]
Hey which ones specifically are you using for this? Metabolic Drive? Links or names perty please.