Trying to get retardedly lean and ripped

[soshiv]

I have done tons of research on here and have gotten excellent advice from everyone in the past and had great results... but i have never gone on an EXTREME cutting diet... according to my tanita scale lol i am at 12% bodyfat, i am actually pretty lean, i can see my abs only when flexed though and i want to be able to see them ALL OF THE TIME... i know that the most important factor is consistency and I am pretty disciplined so here is my regiment:

Cardio: I do a 3 day on 1 day off cycle with the first two days on being low intensity (heart rate around 125-135) on a treadmill 35-40 minutes and the third day is HIIT with either jumping rope or sprints 7-8 sets... cardio is done first thing in the morning on an empty stomach

Training: A Full body workout on every Monday, Wednesday and Friday evening in the 10-12 rep range to keep the muscles pumped, and afterwards a post workout shake of malto and whey (would the malto have any possibility of being stored as fat here since they are high GI carbs consumed after 7 pm?)

Meals:
Meal 1: 8 egg whites, onions and fat free cheese, 3/4 cup oatmeal, multivitamin

Meal 2: This one is tough with work so i usually have an ISS Research Pro42 bar or MHP Up Your Mass shake (both have around 42-45 grams of protein and 1g and 3 grams of sugar respectively)

Meal 3: This is usually either Turkey breast or Fish and 3/4 cup Brown rice

Meal 4: Extra Lean ground beef patti and some veggies (brocolli and coliflower) with BCAAs

Meal 5: Ostrich meat snack or beef jerkey (no carbs) with some mixed nuts (almonds and peanuts)

Meal 6: 2 scoops of ON Whey and 1 tablespoon natural peanut butter immediately before bed

I just started about a week ago and follow it to the T, and like I said my goal is to look like a walking anatomy chart.. are there any tips i should know or supplements that would be beneficial to take or if anyone can tell me if there are maybe better things I should be eating or share some diets or regiments that have worked beautifully for them I would be ever so grateful... and as always I am trying to conserve as much muscle as possible

[YellowJacket]

Didnt you just ask for a weight gainer recipe yesterday?

[soshiv]

yeah i was just getting ideas for my next bulk phase since im tired of buying the commercial weight gainers... i figured by that time it would have quite a few replies =)

[ROCKILLER]

Look at some of the competition cutting diets, meal 2 is no good for cutting, you ought to be able to get a real meal in just as fast as a bar, it doesnt have to be huge. IMO jerky is a crappy meal or snack. Also, swap the peanut butter at night for some low fat cottage cheese. Then you can use that protein shake for earlier in the day(at work) too. Make sure youre getting enough water (1-1.5 gal.)

[AZIS]

id say f/ the weight gainers ..a lot of people dont know that there bodys cant even handle what it says per serving anyway.

[Mr incredible]

you gota decide what you want to achieve first bro and stick to it, you can't really look to add muscle and lean up at the same time. either diet or bulk, not both

[soshiv]

im currently trying to cut up hardcore, i only posted the weight gainer post to get ideas for my FUTURE shakes so i dont have to fork out a ton of cash on commercial products when it comes time to try and bulk again, god forbid i post two conflicting things at the same time lol... im not stupid damn

[rado]

Originally Posted by YellowJacket

Didnt you just ask for a weight gainer recipe yesterday?

:laughnew:

It's

retardedly

[NYCmitch25]

Originally Posted by YellowJacket

Didnt you just ask for a weight gainer recipe yesterday?

LOL