This is my approach for now. I do about 5000 cals of cardio per week. Eat 150-200g protein daily. Eat 1800-2500 cals per day. I know this seems like a lot of variance, but over the course of a week, I average 2000 cals per day, and 160g protein per day. I’m going to up my protein so I average 180g per day.Biggest thing is just maintaining a caloric deficit. I’ve personally found carb cycling to be my go to method when dropping body fat.
Thanks for this. I will have to do some more research. Being honest, I’m not going to even start with the Vertical Diet, as many facets of it wouldn’t fit into my lifestyle. This would absolutely be a diet that I could not maintain. My protein is based mainly around shakes, protein bars, cold cuts, and milk. I don’t cook and I’m not going to start. I realize that I will probably hit a wall somewhere between 9%-12% bf with my current diet.If you’re asking this question, you aren’t prepared to drop 7% of your total body fat over the course of 12 weeks. Plan for a year and do it slowly; Read up on nutritional science and how it relates to the body for athletes or bodybuilders, look into the science behind the type of gym activities that lend themselves to be the best ‘bang for your buck’ when it comes to performance and fat loss, genuinely educate yourself on these things so you fully understand why you won’t be doing it in 12 weeks. No amount of gear will make it happen if you don’t understand nutrition and proper training. I know I’m answering unasked questions here but this will take you a lot further than just answering the base question asked.
If it’s too much to wrap your head around all at once, my current advice, based on myself and guys I lift with, would be to try out the methodology proposed by Stan Efferding’s “Vertical Diet”. I don’t mean go buy his food or services if you don’t want to spend money, but at least follow his general guidelines as he discusses in Youtube videos which are totally free. His methods work very well and you will be eating enjoyable foods (unless you’re vegan) to make it a very easy process of shedding body fat.
So like…you don’t cook yourself and someone else does it for you? Or you don’t cook at all and no one does it for you?I don’t cook and I’m not going to start. I realize that I will probably hit a wall somewhere between 9%-12% bf with my current diet.
For someone without all the knowledge already at their disposal or a good coach and nutritionist they’re not doing this big of a change. Yes for experienced competitors it’s easy for them to do fast cuts when they get out of their off-season but for the general population this is not the case. Of the global population, maybe 0.0000001% is actually a competitive lifter/athlete of the caliber that can manage these fast cuts.ForgotMuhName" pid='75668' dateline='1574711773:
Just not true. Depends on how much he weighs. Being 160 lbs and 17% is a whole lot different than 205 and 17%. If he’s 160 and 17%, losing 12 lbs (*of pure fat) in 12 weeks is a joke and would get him to 10%. Don’t know anyone who takes a year to lose 12 lbs.If you’re asking this question, you aren’t prepared to drop 7% of your total body fat over the course of 12 weeks. Plan for a year and do it slowly; Read up on nutritional science and how it relates to the body for athletes or bodybuilders, look into the science behind the type of gym activities that lend themselves to be the best ‘bang for your buck’ when it comes to performance and fat loss, genuinely educate yourself on these things so you fully understand why you won’t be doing it in 12 weeks. No amount of gear will make it happen if you don’t understand nutrition and proper training. I know I’m answering unasked questions here but this will take you a lot further than just answering the base question asked.
If it’s too much to wrap your head around all at once, my current advice, based on myself and guys I lift with, would be to try out the methodology proposed by Stan Efferding’s “Vertical Diet”. I don’t mean go buy his food or services if you don’t want to spend money, but at least follow his general guidelines as he discusses in Youtube videos which are totally free. His methods work very well and you will be eating enjoyable foods (unless you’re vegan) to make it a very easy process of shedding body fat.
especially on gear, this is laughable as long as he isn’t some massive weight.
Obviously making hypothetical numbers of his weight, but if you think it takes a year to lose 7% body fat come on man.
I don’t cook, and no one cooks for me.meafp" pid='75674' dateline='1574716461:
So like…you don’t cook yourself and someone else does it for you? Or you don’t cook at all and no one does it for you?I don’t cook and I’m not going to start. I realize that I will probably hit a wall somewhere between 9%-12% bf with my current diet.
That’s right about where I am. I would really like to get to 165lbs 10%bf. That would mean losing 10lbs fat, whilst gaining 16lbs lean muscle. I’m sure gaining the muscle will be much more challenging than losing the fat.Just not true. Depends on how much he weighs. Being 160 lbs and 17% is a whole lot different than 205 and 17%. If he’s 160 and 17%, losing 12 lbs (*of pure fat) in 12 weeks is a joke and would get him to 10%. Don’t know anyone who takes a year to lose 12 lbs.
especially on gear, this is laughable as long as he isn’t some massive weight.
Obviously making hypothetical numbers of his weight, but if you think it takes a year to lose 7% body fat come on man.
Starting this upcoming Monday. On test now.Hop on that tren
So what do you eat then?thallandchill" pid='75675' dateline='1574716889:
I don’t cook, and no one cooks for me.meafp" pid='75674' dateline='1574716461:
So like…you don’t cook yourself and someone else does it for you? Or you don’t cook at all and no one does it for you?I don’t cook and I’m not going to start. I realize that I will probably hit a wall somewhere between 9%-12% bf with my current diet.
Theglasscastle4" pid='75677' dateline='1574718012:
That’s right about where I am. I would really like to get to 165lbs 10%bf. That would mean losing 10lbs fat, whilst gaining 16lbs lean muscle. I’m sure gaining the muscle will be much more challenging than losing the fat.Just not true. Depends on how much he weighs. Being 160 lbs and 17% is a whole lot different than 205 and 17%. If he’s 160 and 17%, losing 12 lbs (*of pure fat) in 12 weeks is a joke and would get him to 10%. Don’t know anyone who takes a year to lose 12 lbs.
especially on gear, this is laughable as long as he isn’t some massive weight.
Obviously making hypothetical numbers of his weight, but if you think it takes a year to lose 7% body fat come on man.
Lmaomeafp" pid='75690' dateline='1574726213:
Hop on that trenthallandchill" pid='75675' dateline='1574716889:
I don’t cook, and no one cooks for me.meafp" pid='75674' dateline='1574716461:
So like…you don’t cook yourself and someone else does it for you? Or you don’t cook at all and no one does it for you?I don’t cook and I’m not going to start. I realize that I will probably hit a wall somewhere between 9%-12% bf with my current diet.
Theglasscastle4" pid='75677' dateline='1574718012:
That’s right about where I am. I would really like to get to 165lbs 10%bf. That would mean losing 10lbs fat, whilst gaining 16lbs lean muscle. I’m sure gaining the muscle will be much more challenging than losing the fat.Just not true. Depends on how much he weighs. Being 160 lbs and 17% is a whole lot different than 205 and 17%. If he’s 160 and 17%, losing 12 lbs (*of pure fat) in 12 weeks is a joke and would get him to 10%. Don’t know anyone who takes a year to lose 12 lbs.
especially on gear, this is laughable as long as he isn’t some massive weight.
Obviously making hypothetical numbers of his weight, but if you think it takes a year to lose 7% body fat come on man.
You can go to places like Whole Foods and have them cook your food for you. Legit go in like normal, buy the raw meat from the butcher, and then they’ll cook it for you right then and there for you to bring home. While it cooks you go over to the salad bar thingy and you can pick from dozens of sides/appetizers like salad, pasta, potatoes, etc. to get as the sides for your meat based meals. It’s not worth it financially but for somebody who isn’t pinching for pennies, wants to eat ‘clean’ and hates to cook it’s so fucking convenient.So what do you eat then?
Like, I saw protein bars and shit. Do you eat actual food? Like chicken breasts, steak, eggs, rice etc.?
I like to watch a good trainwreck, it should stay here until the op stops updating.I feel like this thread should be moved to “Dumb Questions” forum
I should have phrased the question as “For those of you under 10% bf, does your carb/fat macro split matter?” I got two sensible answers, and provided my calorie and protein intake. My question was strictly about nutrition, not gear and/or supplements.unclecurley" pid='75706' dateline='1574740266:
I like to watch a good trainwreck, it should stay here until the op stops updating.I feel like this thread should be moved to “Dumb Questions” forum
I did not know that, haha. I’ve seen shit like Trifecta etc., that mail you meal and you just heat it up but it is pretty expensive. I just saw that he said he eats protein bars and cold cuts and shit so I was curious what his meals were like.thallandchill" pid='75699' dateline='1574733585:
You can go to places like Whole Foods and have them cook your food for you. Legit go in like normal, buy the raw meat from the butcher, and then they’ll cook it for you right then and there for you to bring home. While it cooks you go over to the salad bar thingy and you can pick from dozens of sides/appetizers like salad, pasta, potatoes, etc. to get as the sides for your meat based meals. It’s not worth it financially but for somebody who isn’t pinching for pennies, wants to eat ‘clean’ and hates to cook it’s so fucking convenient.So what do you eat then?
Like, I saw protein bars and shit. Do you eat actual food? Like chicken breasts, steak, eggs, rice etc.?