Any advice on going below 6% BF?

[SonOfZeu$]

I got down to 6% bf naturally and was able to maintain that 6% when on my last cycle and gain about 10-11lbs. So I wanna hear the best advice for dropping below 6% bf.

 

[j9899]

I'd try a ckd type with a 6 hour carb refeed on the 7th day with about your lean body weight in lbs X 8 for carbs. It worked great for me, along with 4 workouts weekly. One tension wo and one depletion wo for each muscle. I always had leucine post and during workouts to activate mtor. This got me down to about 5.7% bf from 15 % in about 12 weeks. I was also drinking a lot of water(1.5 gallons daily) and my carbs were kept below 20g. I threw in cardio for 30 mins 3X weekly for the last 4 weeks. You could also try the EC stack and clen/benedryl combo. I really like musclepharm shred matrix. In addition, I used an IF eating protocol, which consisted of 3 meals daily in an 8 hour eating window. I probably could have got leaner, but I stopped there. This was done naturally before my first cycle. I've also been fat most of my life and read this diet can actually kill fat cells.

 

[Mrrippedzilla]

I got down to 6% bf naturally and was able to maintain that 6% when on my last cycle and gain about 10-11lbs. So I wanna hear the best advice for dropping below 6% bf.

Bro was that the last cut that you updated us with on here? That was seriously impressive man!

First of all, ignore everything the newbie above just said - the stuff about "killing fat cells" is a huge cup of bullshit.
In terms of getting below 6%, it would help to know your diet/training routine when you hit 6%?

Either post it on here, or alternatively you can pm me and I can fill you in with what would need to be changed

 

[SonOfZeu$]

Bro was that the last cut that you updated us with on here? That was seriously impressive man!

First of all, ignore everything the newbie above just said - the stuff about "killing fat cells" is a huge cup of bullshit.
In terms of getting below 6%, it would help to know your diet/training routine when you hit 6%?

Either post it on here, or alternatively you can pm me and I can fill you in with what would need to be changed

yessir it was,

MONDAY
*LEGS (QUADS, HAMSTRINGS, GLUTES)
*CALVES
*ABS

TUESDAY
*SHOULDERS
*ABS

WEDNESDAY
*BACK
*BICEPS

THURSDAY
*CHEST
*TRICEPS

FRIDAY
*SHOULDERS
*ABS

SATURDAY
*LEGS (QUADS, HAMSTRINGS, GLUTES)
*CALVES

SUNDAY
REST DAY


2ND WEEK
MONDAY: BACK, BICEPS
TUESDAY: CHEST, TRICEPS
WEDNESDAY: SHOULDERS, ABS
THURSDAY:LEGS
FRIDAY:REST DAY
SATURDAY:BACK, BICEPS

3RD WEEK
MONDAY:CHEST, TRICEPS
TUESDAY:SHOULDERS, ABS
WEDNESDAY:LEGS, ABS
THURSDAY:REST DAY
FRIDAY:BACK, BICEPS
SATURDAY:CHEST, TRICEPS
SUNDAY:SHOULDERS, ABS

4TH WEEK
MONDAY:LEGS
TUESDAY: REST DAY
WEDNESDAY:BACK, BICEPS
THURSDAY:CHEST, TRICEPS
FRIDAY:SHOULDERS, ABS
SATURDAY:LEGS, ABS, CALVES
SUNDAY:REST DAY

 

[SonOfZeu$]

This was my diet and my schedule, currently using this diet again. I'm at 191lbs, gonna drop down to 184-185lbs in about 7 weeks before I start my cycle

Week 1-12 Test prop 250mg/week
Week 1-10 Var 70mg ed
Week 1-8 Tren ace 300mg/week ? I could run tren for 10 weeks, but idk if its effect is still strong after 8 weeks.
Week 2-12 Cycle assist
Week 1-12 HCG 500ius/week

PCT
Torem 120/90/60/40
Should I add clomid or is torem itself enough for PCT
_______________________________
7:30am WAKE
7:45am 7 large egg whites
1/2 cup (dry uncooked) oat meal in water
*2cla's, 2fish oils, multivitamin, 1,000 mg(1 capsule) vitamin c, 1 capsule of CoQ10, 4 HMB

9:00am TRAIN

11:30am 7 ounces of ground turkey
1/2 cup brown or white rice (measured cooked)
3 ounces of brocholli
*2CLA, 2 fish oils, 1 vitamin C, 1 CoQ10, 4HMB

2:00pm 7 ounces of ground turkey
5 ounces of sweet potato
3 ounces of broccoli

5:30pm 7 ounces of chicken
5 ounces of sweet potato
3 ounces of brocholli

8:30pm 7 ounces of chicken
3 ounces of brocholli
*2CLA, 2 fish oils, 1 vitamin C, 4hmb

11:00pm 2 scoops of whey protein shake (add 5 grams of BCAA, 5 grams L-Glutamine)

 

[Mrrippedzilla]

In terms of your training:
You really want to avoid training your shoulders after chest since they get hit hard on all the press exercises (bench, etc) anyway. I also don't recommend hitting your shoulders more than once every 5 days (like all muscle groups) because on a cut too much volume is definetly your enemy.

Diet:
I would swap the whey protein for a whey/casein mix or simply casein - studies show its more effective at preserving muscle, especially on a cut.
If your going to stick with whey, their is no need to add additional BCAAs since whey has the highest amount of BCAAS of any protein source.
You won't need the coQ10 unless you have heart problems and the HMB is also pretty useless unless your a complete rookie when it comes to lifting.

For your pct:
Torem should be enough for pct but if you decide to use clomid aswell then you would need to go half an half with both.
I'm not sure if theirs an advantage to using half clomid half torem or just torem alone, but I'm not an expert in this area so I'll let others chime in

Since you got down to 6% really well last time bro, their really isn't much difference in terms of your approach to getting below it.
You might need to incorporate refeed days (high carb, high cal, low fat) if you drastically reduce your carb intake as you get leaner but this would depend on how large a caloric deficit your going to be running & how much cardio you start doing (if any).
Otherwise, you will need to pay a little more attention to your electrolyte balances, water intake, carbs etc, but I'd only really be worried about this if your prepping for a show - it won't effect you getting below 6% (only looking dry/hard).

 

[SonOfZeu$]

In terms of your training:
You really want to avoid training your shoulders after chest since they get hit hard on all the press exercises (bench, etc) anyway. I also don't recommend hitting your shoulders more than once every 5 days (like all muscle groups) because on a cut too much volume is definetly your enemy.

Diet:
I would swap the whey protein for a whey/casein mix or simply casein - studies show its more effective at preserving muscle, especially on a cut.
If your going to stick with whey, their is no need to add additional BCAAs since whey has the highest amount of BCAAS of any protein source.
You won't need the coQ10 unless you have heart problems and the HMB is also pretty useless unless your a complete rookie when it comes to lifting.

For your pct:
Torem should be enough for pct but if you decide to use clomid aswell then you would need to go half an half with both.
I'm not sure if theirs an advantage to using half clomid half torem or just torem alone, but I'm not an expert in this area so I'll let others chime in

Since you got down to 6% really well last time bro, their really isn't much difference in terms of your approach to getting below it.
You might need to incorporate refeed days (high carb, high cal, low fat) if you drastically reduce your carb intake as you get leaner but this would depend on how large a caloric deficit your going to be running & how much cardio you start doing (if any).
Otherwise, you will need to pay a little more attention to your electrolyte balances, water intake, carbs etc, but I'd only really be worried about this if your prepping for a show - it won't effect you getting below 6% (only looking dry/hard).

for sure sounds good man, i just followed this routine and i had a friend who was a trainer and i just did as i told, i sometimes hate doing shoulders the chest the next day :/. Ill def switch it up and Ill show you the new routine as i adjust it from the advice that you gave me.

I do have casein protein too, I sometimes do a scoop of casein and a scoop of whey. And with the supplements, he just told me to use them, and I didn't bother much in reading much about, but after reading a little more, i realized they didn't benefit me much and it was just money down the drain.

Yes I'll try to corporate the high carb days e3d? With 1 cheat meal a week?

 

[Mrrippedzilla]

For the refeeds it depends how many carbs your usually getting during the day.

Your carb intake isn't too low so you should only do a refeed every 14 days unless your doing a lot of cardio (5x week), in which case have a refeed e10d.
As for cheat meals, you can have 1 a week if you want - I personally don't use them at all since they won't do anything to help you hit your goals.

As you get leaner, your going to want to elimate cheat meals completely and increase the rate of your refeeds. So if you get below 10% have a refeed e7d, below 7% e5d, etc.

 

[j9899]

Just because I'm a newb here, doesn't mean I am elsewhere and that I don't do a lot of research. Maybe you should research ckd, leangains, and you'll see that what I posted was a combination of these things and why it works. Ckd may not cause much more weight loss after the initial water loss, but it will ensure that most of that is all fat loss and not as much muscle loss as with carbs, as long as you do it right without keeping protein to high, in which case it can be converted to glucose and keep you out of ketosis. When you're eating carbs your body used more glucose for energy, when going keto, it's almost exclusively fat. Let's say your in a caloric deficit, while eating carbs, you're body won't always have excess to the glucose it requires just from food. In which case, your body will use protein from food, as well as muscle tissue to convert to glucose, by gluconeogenesis. If your adapted to fats/ketones, your glucose needs become much lower. Your liver will become depleted of glycogen, which is where your brain uses glucose from. After this happens and your body realizes that there is no longer any glucose for energy and adapts to ketosis, your brain and heart will use almost all ketones for fuel, but the brain still needs a small amount, as in 10% glucose compared to carb based diets, which is much higher. Since you do your carb ups, your muscles will have the glycogen they need, while everything else is getting almost all it's energy from fat(dietary and body fat), the small amount of glucose still needed by the brain is negligible and your body can obtain the protein through your diet or body, but it's still nothing compared to what it would need from a carb based diet; therefore, you end up sparing all muscle(especially if training heavy), and losing all weight from fat stores if done right. The dryness and glycogen supercompensatiom when you do eat carbs is one reason I like it as well.

 

[bigben66]

For the refeeds it depends how many carbs your usually getting during the day

Ripped, what do you mean by 'refeed'?

Also, what bf% do you estimate I am in my avatar?

 

[Mrrippedzilla]

Ripped, what do you mean by 'refeed'?

Also, what bf% do you estimate I am in my avatar?

A refeed is a short term period during your cut where you eat higher carbs and higher calories (above maintenance) to refill muscle & liver glycogen (important to maintain intensity in the gym) and upregulate a bunch of important hormones (leptin, ghrelin, etc).
Refeeds help prevent fat loss plateaus, muscle loss, metabolic slowdown - its important on all diets.

My guess at your bf% would be between 8-11%, this is assuming your not on a keto diet & your not tensing in the pic