For those who experienced cutting to 9-10% BF

S

snorkles

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Hi guys, I am asking for help from people who have actually achieved this thing so that they can help me through their own experience. I am currently at 12% BF, 5ft 5? and I weight 147lbs. Im 18yrs old.

me some 2-3 weks ago-



I am trying to achieve 9-10% BF so as to have a visible six pack.
(this type of goal-



I changed a bit my routine (removed HIIT and insreted more long cardio since I was losing muscle,also did this because some people recommended my to do so) this week and it looks like this:

Sunday
Cardio (40-45mins)

Monday
Cardio (40-45mins) in the morning, Weights+abs 6-7 hours later

Tuesday
Rest

Wednesday
Weights+abs+cardio (15-20mins)

Thursday
Cardio (40-45mins)

Friday
Rest

Saturday
Weights+abs+cardio (15-20mins)

ps: -My diet is in check, I eat 2000 cals daily, 50% coming from proteins, 30% from fat and 20% from carbs (which I get from breakfast and post workout only). If you need any of my food timetables I can give them out to you no problem.
-I perform Fullbody workouts and not split routines. My fullbody workouts are mainly sets of 4 with 8 repetitions per set. I use 5X5 sets/reps for my shoulders though.
-I currently take no protein shakes (since I get all protein from food) and no supplements (but I am considering to start using Animal Cut)

Practically I am asking what needs to be done in terms of cutting? What did you ?six pack? guys to do achieve it? How did your diet and cardio look (in very good detail please)? Thanks a lot. Sorry for a bit of a long post but I think you are the most appropriate people who can help me here.
 
snorkles said:
Hi guys, I am asking for help from people who have actually achieved this thing so that they can help me through their own experience. I am currently at 12% BF, 5ft 5? and I weight 147lbs. Im 18yrs old.

I changed a bit my routine (removed HIIT and insreted more long cardio since I was losing muscle,also did this because some people recommended my to do so) this week and it looks like this:
Click to expand...

What makes you think HIIT is the reason you lost muscle mass ?

Besides , HIIT is one the best ways out there to shred fat....which is what you want to do...isn't it ?

snorkles said:
Sunday
Cardio (40-45mins)

Monday
Cardio (40-45mins) in the morning, Weights+abs 6-7 hours later

Tuesday
Rest

Wednesday
Weights+abs+cardio (15-20mins)

Thursday
Cardio (40-45mins)

Friday
Rest

Saturday
Weights+abs+cardio (15-20mins)

ps: -My diet is in check, I eat 2000 cals daily, 50% coming from proteins, 30% from fat and 20% from carbs (which I get from breakfast and post workout only). If you need any of my food timetables I can give them out to you no problem.
Click to expand...

You're only 147 lbs and you taking in 250 grams of protein a day ?

At most, you only need about 150 grams or so day.

You're also way too low on carbs IMO - weight training is a anaerobic exercise and, as a result, you need carbs to help fuel those workouts....and to a lesser extent ...your cardio workouts.

There's no need to slash carbs while training IMO - carbs aren't fattening - excess calories are.
 
Everybody is built differently. You appear (in the pics) to be quite lean....perhaps your body just doesn't have the muscle-structure under the hood to develop the abs you see in those pics. I think you could drop to 8% and not see a 6-pack like those pics show. I'm not trying to be discouraging, but I know many guys in the gym who work for hours and never build the calves, abs or arms they're looking for. Hollywood, magazines and photoshop have deceived us.....can ya believe it?

Just the same....keep leaning-out and building-up those muscles. I've learned that your body is what it is...just make it the best you reasonably can and be happy. Heck, from what I can see I'd be willing to bet 95% of the general population would be stoked to be as fit as you are already!

It might be an idea to spend some time with a good trainer who can really help you focus on different exercises that may help chisel, define and give more definition to your core. Leaning-out is half the battle, but building-up those muscles and putting some fiberous bulk under that skin is the other half of the equation.
 
snorkles said:
My diet is in check, I eat 2000 cals daily, 50% coming from proteins, 30% from fat and 20% from carbs (which I get from breakfast and post workout only). If you need any of my food timetables I can give them out to you no problem.
Click to expand...

Macronutrient timing plays a big role when trying to get down to a low BF%.

What does your macro breakdown look like at each meal? Include the timing of the meals along with your training times.
 
~LV~ said:
Macronutrient timing plays a big role when trying to get down to a low BF%.

What does your macro breakdown look like at each meal? Include the timing of the meals along with your training times.
Click to expand...

Not sure I'd bother asking......seems he's changed his mind ...he wants to ' bulk ' now instead ...not shed fat.....as per his ' new ' thread...........

" Clean Bulking-totally new to it-urgent help please "

http://training.fitness.com/weight-training/clean-bulking-totally-new-urgent-help-please-29484.html.
 
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I have experience getting sub-9%-10% (actually 8.5%).

Speaking for myself, and through advice and recommendations through my Doctor (whos is also certified in many denominations in fitness), and one I consider a "true expert", I was put on a Ketogentic diet (a form of carb cycling) at about 10% BF, and cardio increased at her recommended levels (though I increased it abit more than she wanted--she has been with me from the beginning of my diet and training and knows how I respond). It needs to be said that she fit her recommendations with the type of equipment I had at access to--to get the job done.

To recap: It just took a manipulation of nutrients (Ketogentic diet and Calories) and increased cardio, but also weight training at the same time. I consider this the main source of bringing the 8.5% body fat. The side effect I obtained through the diet was bad breath (wife complained alot, hehe), and I was advised this could be one side effect once the body makes the "switch" on the low carb side. And, low carb side I am speaking in terms of less than 50 grams, but more than 15 grams. I usually ate carbs somewhere inbetween but never went over 50 grams ( I usally hovered around 40g in the low carb phase). Some have went lower like around 30 grams or so, but I didnt have to.

Eating low carb can be difficult. Because alot of the percentage of food has a good percentage of carbs in them. One has to do some research on food types, and plan their grocery list in my opinion when considering a form of ketogentic diet. It is VERY easy to go over the carb limit. In addition, I need to mention, I maintained a slight deficit (higher end) during this time frame.

Furthermore, it needs to be said what "my" goals were. A very lean and medium-small muscular look, and this worked for my purposes.

Im currently at 11%, and as soon as I drop to 10% (and get over this fricken inner ear infection), I will repeat what worked before and make certain tweaks if its more difficult than the last time I attacked the situation.


Best wishes to you!



Chillen
 
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Chillen, tell me to !@#$ off if you want in response to this:), but would you consider posting a pic of yourself somewhere at 11% body fat? I think that's about where I am right now, but I'm not sure. I'd like to compare
 
theGOOCH said:
Chillen, tell me to !@#$ off if you want in response to this:), but would you consider posting a pic of yourself somewhere at 11% body fat? I think that's about where I am right now, but I'm not sure. I'd like to compare
Click to expand...

When I get over this inner ear infection (Im just not myself, and sick), I will Gooch. I will post it in the ChillOut Log, and PM you if you dont see it.

No problem


Best wishes to you,


Chillen
 
Chillen said:
When I get over this inner ear infection (Im just not myself, and sick), I will Gooch. I will post it in the ChillOut Log, and PM you if you dont see it.

No problem


Best wishes to you,


Chillen
Click to expand...


Thanks!
I have sinus problems so I've had my share of ear infections...I feel for you.

If it started with sinuses I'll have to get you hip to using the neti-pot. I have very few problems since using it.

Get better!
 
What is Neti-pot.......I have no clue. LOL. I am willing to try anything.

It began with an upper respitatory infection, then when to my ears. At one point it effected my balance and even the slightest move, I would heave my guts up, and to the point of up chucking the BILE in my stomach (liver secretion to the stomach), I was dizzy, and everything in the room was a swirling mass of crap. Now, both of my ear drums are infected along with the inner ear. I can barely hear anything. It came without warning--just wham! And put me down--quick, and it takes alot to do that.

EDIT: No problem with the photos. This way I can show the difference from going from 11% to 8.5% (and I have my doc do the measuring of the BF). Because this is already a done deal---over and fricken out--baby.
 
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yikes!

It's just a simple little ceramic or unbreakable plastic pot with a spout you fill up with about 3 ounces of a mild salt water solution and flush out your sinuses and nasal passages. It keeps you clear, heals the lining and kills bacteria.

When it spreads to an upper respiratory infection and earache I have gargled with 1 part 2% peroxide 1 part water and put peroxide in my ears....works like a charm if it's not too deep in your chest. In that case I've used over-the-counter Mucinex

I'm afraid of the doctor so I'm full of home remedies LOL
 
theGOOCH said:
yikes!

It's just a simple little ceramic or unbreakable plastic pot with a spout you fill up with about 3 ounces of a mild salt water solution and flush out your sinuses and nasal passages. It keeps you clear, heals the lining and kills bacteria.

When it spreads to an upper respiratory infection and earache I have gargled with 1 part 2% peroxide 1 part water and put peroxide in my ears....works like a charm if it's not too deep in your chest. In that case I've used over-the-counter Mucinex

I'm afraid of the doctor so I'm full of home remedies LOL
Click to expand...

Sounds reasonable to me and makes complete sense. I am going to call my doc today, and ask her about this (with the other meds I am taking) if this is okay. I have the phone on full volume when I talk to her, and sounds like she is whispering, lol (she is close to our family, and I have her cell number). She said I shouldnt suffer any permanent damage.

Im taking one med for the inner ear balance problem, and another (Biaxin) for infection of the ear drums and other things. Im also taking some Codiene cough syrup (it isnt working well), and I dont like how it makes me feel. It makes unenergetic and sort of too relaxed.

Its not working yet.....made me nausious yesterday, but we remedied that problem with a rather simple solution when taking it (orange juice....I would have never thought, lol)
 
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If you decide you want one you can go to netipot.org or a lot of little yoga or hippie stores have them.

Don't buy their expensive salt, but don't use table salt either (even non- iodized) it still has additives which will irritate your nasal passages and do more harm than good. Buy pickling/canning salt it's just as pure as their stuff, cheaper and they have it at most grocery stores
 
theGOOCH said:
If you decide you want one you can go to netipot.org or a lot of little yoga or hippie stores have them.

Don't buy their expensive salt, but don't use table salt either (even non- iodized) it still has additives which will irritate your nasal passages and do more harm than good. Buy pickling/canning salt it's just as pure as their stuff, cheaper and they have it at most grocery stores
Click to expand...

I think there is one in Kansas City (and will take your recommendations on what to buy) I remember when I used to get ear aches when much younger (like 6 to12), my mother used to put some type of liquids in my ear, and then put a small peice of cotton in the effected ear. I dont remmeber what it was though. I remember the infection used to drain out my ear---but now since I am much older it doesnt do that anymore. I dont know what the difference would be, unless the ear drum wasnt fully developed or possibly punctured (in some way) or something.

Thanks for the tip, Gooch! I will let you know what my doc says. If she says its okay, I will "sweet talk" my wife in going to get it. HEHEHE.....This is easy...BUH, ahahahah.....LOL. Just kidding.
 
Chillen said:
I was put on a Ketogentic diet (a form of carb cycling) at about 10% BF

and cardio increased at her recommended levels (though I increased it abit more than she wanted

It just took a manipulation of nutrients (Ketogentic diet) and increased cardio, but also weight training at the same time. I consider this the main source of bringing the 8.5% body fat.

I usually ate carbs somewhere inbetween but never went over 50 grams ( I usally hovered around 40g in the low carb phase). Some have went lower like around 30 grams or so, but I didnt have to.
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Interesting - you never had more that 200 calories a day from carbs.

Presumably, the idea from this Ketogentic diet is to have your fatty acids converted to ketones for energy since you'd eventually have no carb based energy available ( after slashing carbs ).

Given that you have virtually no carb based energy left ( after sustained 200 carb calories a day), and you can't create energy anaerobically with ketones, and you can't burn fat anaerobically either and since weight training is primarily an anaerobic activity ........what was fueling your weight training since weight training is primarily an anaerobic exercise ?

As for cardio ....I assume it HAD to be aerobic ( i.e not HIIT ) for the same reasons. ?
 
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The fact is your question (within my goal scheme) is completely irrelevent. Im not taking this thread to a debate. The results were above outstanding as the pics showed June through September 2007 of this year. I was referring to myself and MY NEEDS for MY GOALS. If you remember I did ALOT of cardio--and I know WHY I did so.

I dont want to get into any energy systems debate, blah, blah, blah. A simple two line sentence took care of this with my doc.

Dont waste your time Wrangell.

EDIT: I have a pretty good idea of the source of fuel--dependent upon what I was doing. My Doc and I discussed this very thing. I didnt go into this completely blind. I knew what I was doing and some consequences as a result.

Anyway, Snorkles, this is what I did, and it worked for me through advice of my own expert I trust and respect and it fit within what "my personal" goals were. And, nothing else matters--period. Make your own choice with the advice you receive. I was just relating what it took for me and it fit within the integrity of your questions--since you asked for it. It wasnt very detailed, but I think you get the idea of what I did.

EDIT: Snorkles, I want to clarify that I only used the ketogentic diet once, and this was when I reached about 10%.

The fat loss was getting more difficult even with increased exercise and diet changes as mmy body fat dropped. So, we discussed some possiblities and I decided at the time to give this diet a shot.

I didnt know at the time IF it would work, I hadnt tried it before. But I had guidance and cast iron will. You dont really know until you try, and I therefore did just that. Practically all things (not quite, but close) have nay sayers. Some have made dissenting opinions on what I did, but it doesnt matter. It doesnt matter, because of the "results" I received. And, these speak volumes over their remarks.

Since I had this experience, I wll try again. Since I bulked for a time. Seems rather simple and common sense to me.

Im glad I did and I am glad I trusted her point of view that was in line with knowing who I am. For the bulk of the fat loss it was just deficit dieting and training.

My Lord, one can find something wrong with almost any diet/training regime, if you get caught in the mess it can cause confusion. Im not going to debate its general source of fuel--I already know. But, if you want to disuss this wrangell you are more than welcome as this is your thread.

I see a debate like this going on for many posts in this thread IF I decided to discuss this with him. Im not going to do this to your thread. I suppose there are a few persons that dont like the ketogentic diet, this may be true. But there has been persons who have used it with success, and I one of them, no matter the skeptics on the forum or whether they like this type of diet or not. This is treuly irrelevent to one that is WORKS on.




Best wishes to you Snorkles,



Chillen
 
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Chillen said:
The fact is your question (within my goal scheme) is completely irrelevent.

The results were above outstanding as the pics showed June through September of this year. I was referring to myself and MY NEEDS for MY GOALS.

Dont waste your time Wrangell.
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Huh ? What's that all about ?

I'm simply interested in reconciling the impact / rationale of low carb diets with training demands on energy systems and as it pertians to fat loss ( in fact..... I asked Derwyddon about this very ' low carb ' topic just yesterday ) - and your lengthy and detailed explanation of your Ketogentic diet caught my eye.

What better way for me to get insight on low carb diets than to ask someone - lke yourself - who actually was on one and endorses it as beiing effective ?

But, if you think providing some more info on your Ketogentic diet as it pertains to energy systems is " irrelevant " - fair enough.

( Snorkles is off cutting and on to bulking anyway )

Have a great day. ;)
 
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