Looking to shake things up

[Scrumhalf]

I feel like I am in a rut and want to kick things up a notch.

Currently at about 150lbs, maybe 11-12%,bf. Feel strong in the gym but not happy with bf % primarily and looking to do some body recomposition.

Goal is to really go after getting shredded while maintaining muscle mass. I have dropped to the 8-9ish percent in the past but it had never been my goal.

For those of you who have competed or otherwise gotten to really low bf, give me some pointers. I have experience with things like carb cycling but I want to get more ideas and not necessarily do UD2.0 again.

Thinking of alternating lifting says with cardio days, probably alternating between liss and intervals. What do you guys think? Or should I do cardio every day? Also how many days of intervals would be too many as far as muscle loss is concerned? I'm thinking no more than two days.

Beast, put together a program for me bro :)

Diet is always clean. Typically 50/30/20 p/c/f. Total cals around 1800-2000 but may need to ratchet this down a bit.

[BEAST]

Well my brother it might be time for you to give up that vegeterian life style and add some chicken to your diet. To be able to get down to that single digit bf levels you have start eating repetitive meals.
You know...the usual egg whites, chicken breast, steam vegetables and fats.

Keep the cardio five days on two days of low intensity and lift every other day.

I know you are gonna say there are some guys out there who are vegetarians and they've done it. But the question is how many of them done it naturally? There comes a point you have to make a choice and you are at that point now.

You have to make a choice. Do you change your eating habits? Or do you add drugs?

Decision time!! :D

[Scrumhalf]

Well, we'll see about that. :D

How many meals are we talking about? And what is the carb limit per day? Any carb refeeds?

65% max heart rate for liss cardio? Also, trying to make sure I understand what you mean. 5 days of cardio with 2 liss days? And intervals on 3 days?

[BEAST]

Well, we'll see about that. :D

How many meals are we talking about? And what is the carb limit per day? Any carb refeeds?

65% max heart rate for liss cardio? Also, trying to make sure I understand what you mean. 5 days of cardio with 2 liss days? And intervals on 3 days?

Post #23 has my diet.

http://www.superiormuscle.com/forums...0-my-old-cycle

So cardio five days on two days off no intervals during cardio. And lift every other day.

Like you said..."it's time to shake things up!" :thumup::thumup:

[GrowthMan]

I feel like I am in a rut and want to kick things up a notch.

Currently at about 150lbs, maybe 11-12%,bf. Feel strong in the gym but not happy with bf % primarily and looking to do some body recomposition.

Goal is to really go after getting shredded while maintaining muscle mass. I have dropped to the 8-9ish percent in the past but it had never been my goal.

For those of you who have competed or otherwise gotten to really low bf, give me some pointers. I have experience with things like carb cycling but I want to get more ideas and not necessarily do UD2.0 again.

Thinking of alternating lifting says with cardio days, probably alternating between liss and intervals. What do you guys think? Or should I do cardio every day? Also how many days of intervals would be too many as far as muscle loss is concerned? I'm thinking no more than two days.

Beast, put together a program for me bro :)

Diet is always clean. Typically 50/30/20 p/c/f. Total cals around 1800-2000 but may need to ratchet this down a bit.

I've competed in a handful of shows the last 10 years.

I would encourage Am cardio on empty stomach, weights in the evening.

Dieting is very simple. Reduce the food, increase activity and you will lose bf. At 150lbs you can probably add muscle and drop fat at the same time with the right recipe.

[BEAST]

Dieting is very simple. Reduce the food, increase activity and you will lose bf. At 150lbs you can probably add muscle and drop fat at the same time with the right recipe.

Actually dieting is not that simple for scrum. He is a vegeterian his protein comes from limited sources and that's why I suggested that he should at least try to eat some chicken. :D

[Scrumhalf]

Yep, already do AM cardio and lift in the afternoon. I never have any problem staying lean as I have always played sports mainly rugby, just have never tried taking it to the next level.

[jack tors]

CKD or carb cycling diets are all shit IMO (the UD2 included). even if you have great genetics you rip through too much hard earned muscle even if your running a lot of gear. if you just want to drop lbs it works but that balance of carbs and protien are crucial to protein synthesis

i think bb'ling and vegetarian dont go together.

[vinnie1938]

CKD or carb cycling diets are all shit IMO (the UD2 included). even if you have great genetics you rip through too much hard earned muscle even if your running a lot of gear. if you just want to drop lbs it works but that balance of carbs and protien are crucial to protein synthesis

i think bb'ling and vegetarian dont go together.

What diet do you sugest for dropping bf down to 8-10%? Regular balanced diet with carbs,protein and min fat?
What if you want to drop water weight?

Let's say in both cases, on and off gear.

[Scrumhalf]

Getting down to 9-10% is pretty straightforward in my experience. For me, just keeping carbs down with adequate cardio gets me in the 10-ish percent and then I did a couple rounds of carb cycling got me below 10%. All this was natty and I was vegetarian as well, so the diet was hell. Getting to the next step, that's a different story.

[BEAST]

Got to shake things up scrum. ;)

[GrowthMan]

What diet do you sugest for dropping bf down to 8-10%? Regular balanced diet with carbs,protein and min fat?
What if you want to drop water weight?

Let's say in both cases, on and off gear.

getting down to 10% bf is very simple. cut your food intake down and increase your activity level.

getting sub 6% while maintaining or gaining muscle isn't as easy and takes time to learn but there is no one recipe that works for everyone you need to learn your body.

dropping water is as easy as cutting carbs, sodium, and increasing your water intake for 3-4 days. add some asparagus and dandelion root and you'll be pissing like crazy but you will drop water and the lines/veins start to come out. I notice it in my face first when dropping water.