Hi guys, any suggestions here would help
Ive been lifting weights for 6 months solid now, Ive got my bulk and muscle growth to where I want it. My diet is very good and clean and now i want to to shred body fat (around 18%) and i was recommended this 10,000 swing challenge.
I’m using a 24kg kettlebell and start tomorrow. Ive never done a shredding phase like this before so I’m looking for advice on my diet as in carb ratio, fat intake etc to improve muscle condition and just melt away BF. Any info is seriously appreciated,
Thanks guys
Why would you switch what you’re doing in terms of lifting if it’s gotten you to a point (after only 6 months amazingly) where you want it? Keep lifting the same, remove some food from your diet, and if you really absolutely want start VERY small with SOME cardio a COUPLE times a week.
Increase the duration every 2-3 weeks. And by some I mean maybe twice a week for 10-15 minutes. After 2-3 weeks add 5 minutes. After another 2-3 weeks add another day of cardio.
If what you’ve been eating has been good enough to build the muscle up without getting you fat, why would you drastically change the types of food you’re eating and the ratios? Just eat a little less and move a little more. There is no secret ratio to get you ripped and have body fat melt away.
Congrats on making so much progress! It’s great that you want to start using your diet and fitness in concert to make the progress you want-- Alot of people train for years and never bother getting their food right!
staystrong is right-- Don’t feel like you need to suddenly jump to a new program just because your focus has shifted. Your best progress will come from making small adjustments over time. If you want, you can try something new for 2-4 weeks, but plan to get back on track with your normal, comprehensive bigger-n-stronger lifting regimen after awhile.
As far as nutrition, eating habits and macronutrient ratios, the best article I know of is Christian Thibaudeau’s “Carb Cycling Codex.” That guy will help you figure out how many calories you need to gain, lose or stay the same, how to divide your carbs/protein/fats, when to eat, and more. There are an endless number of eating strategies, so read alot, but I consider the guidelines in this article to be the “basic” template to help you understand the diet side of things.
Carb Cycling Codex: The Carb Cycling Codex