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Started By
Message
re: PuttaDaForkDown v2.0
Posted on 5/10/16 at 3:15 pm to Paul Allen
Posted on 5/10/16 at 3:15 pm to Paul Allen
I'd give that a try.
You aren't hungry all the time?
You aren't hungry all the time?
2
Posted on 5/10/16 at 3:20 pm to BRgetthenet
Not at all. The key is to eat 250-350 calories every 3 hours. A light sensible dinner about 600 calories. For breakfast it's easy, oatmeal and a banana is 220 calories.
Posted on 5/10/16 at 3:32 pm to BRgetthenet
honestly, you get used to the caloric deficit. I did when I was on nutrisystem and that had me around 1500 calories per day I think (it's been a while) but I was almost never hungry doing that. I also wasn't exercising or anything, just simply dieting.
Posted on 5/10/16 at 3:38 pm to Doldil
quote:
I wasn't exercising or anything, just simply dieting
I may have to try that too.
Posted on 5/10/16 at 4:45 pm to BRgetthenet
you just need to suck it up, cut out the beer and trash cals. Need to start counting cals. put yourself 250-500 below TDEE a day and it will fly off.
I like keto because of stomach discomfort I get from certain carbs but its not the end all be all, same for IF. I like big meals so I eat IF.
honestly for somebody like you, they could go from around 12-15%BF to 6-7% in 12 weeks with the right plan. here is the plan I am following and it would work well for you. I started on phase 2
Phase 1
2200 cals
60% protein
30% carbs
10% fat
Phase 2
2100 cals
60% protein
25% carbs
15% fat
Phase 3
2000 cals
60% protein
20% carbs
20% fat
Phase 4
1900 cals
65% protein
15% carbs
20% fat
Phase 5
1800 cals
70% protein
10% carbs
30% fat
Phase 6
1600 cals
75% protein
10% carbs
20% fat
*All carbs must come from low gi fruits(strawberries, blueberries etc), sweet potatoes or veggies. Some will come from protein shakes.
* All meals must come between training sessions. Preferably all cals would come in a 5 to 6 hour window like 11am to 5pm. All Meals must be complete by 6.
* Use high quality protein perferablly from truenutrition or optimum 100% gold standard for shakes. Can be made with water or unsweatened almond or cashew milk.
* the whole goal of the plan is to keep protein extremely high so we do not burn muscle. We use the cardio to shed the fat quickly. The training will be to preserve strength and muscle.
for training I am splitting my training to morning and night but you could easily just do training at night and cardio in the morning and after training at night following maxot style training.
Cardio must be at least an hour a day in the morning should be something low intensity. Afternoon should be much high intensity and should be in the form of running, rower, stair master, airdyne or strongman type training. The goal here is to exhaust glycogen before going to bed, setting the stage for major fat burn come morning.
fat burning supplements would include ECA/TT-33/(SNS TTA-500/RK-500/Reduce XT)
People reading this realize this is a diet to get you in low low levels of BF very quickly and is pretty extreme. But it works.
I like keto because of stomach discomfort I get from certain carbs but its not the end all be all, same for IF. I like big meals so I eat IF.
honestly for somebody like you, they could go from around 12-15%BF to 6-7% in 12 weeks with the right plan. here is the plan I am following and it would work well for you. I started on phase 2
Phase 1
2200 cals
60% protein
30% carbs
10% fat
Phase 2
2100 cals
60% protein
25% carbs
15% fat
Phase 3
2000 cals
60% protein
20% carbs
20% fat
Phase 4
1900 cals
65% protein
15% carbs
20% fat
Phase 5
1800 cals
70% protein
10% carbs
30% fat
Phase 6
1600 cals
75% protein
10% carbs
20% fat
*All carbs must come from low gi fruits(strawberries, blueberries etc), sweet potatoes or veggies. Some will come from protein shakes.
* All meals must come between training sessions. Preferably all cals would come in a 5 to 6 hour window like 11am to 5pm. All Meals must be complete by 6.
* Use high quality protein perferablly from truenutrition or optimum 100% gold standard for shakes. Can be made with water or unsweatened almond or cashew milk.
* the whole goal of the plan is to keep protein extremely high so we do not burn muscle. We use the cardio to shed the fat quickly. The training will be to preserve strength and muscle.
for training I am splitting my training to morning and night but you could easily just do training at night and cardio in the morning and after training at night following maxot style training.
Cardio must be at least an hour a day in the morning should be something low intensity. Afternoon should be much high intensity and should be in the form of running, rower, stair master, airdyne or strongman type training. The goal here is to exhaust glycogen before going to bed, setting the stage for major fat burn come morning.
fat burning supplements would include ECA/TT-33/(SNS TTA-500/RK-500/Reduce XT)
People reading this realize this is a diet to get you in low low levels of BF very quickly and is pretty extreme. But it works.
Posted on 5/10/16 at 4:47 pm to lsu777
I'm gonna try it.
Thanks 777.
Thanks 777.
Posted on 5/10/16 at 4:53 pm to BRgetthenet
btw each phase is two weeks. kinda self explanatory but still.
For those in relatively good shape who have a vacation or special occasion coming up, here is a way to look your best when you get there. Realize that with this the following program you will gain the water back and this is only temporary, but if you have a hint of upper abs showing this will take you to the next level in only 6 days. Again, after the first few beers all bets are off.
shredded in 6 days
For those in relatively good shape who have a vacation or special occasion coming up, here is a way to look your best when you get there. Realize that with this the following program you will gain the water back and this is only temporary, but if you have a hint of upper abs showing this will take you to the next level in only 6 days. Again, after the first few beers all bets are off.
shredded in 6 days
Posted on 5/10/16 at 4:55 pm to BRgetthenet
btw the maxot training program is in my ebook folder, but any 5 to 6 day a week program that only takes an hour or less will work. The key is lift heavy and hard then hit the cardio. combined with the diet, it works wonders.
Posted on 5/10/16 at 5:53 pm to lsu777
Now for plans like this do you only count net carbs towards your %?
Posted on 5/10/16 at 6:45 pm to Lazy But Talented
No deads or squats for a while.
All I can say is that this unreal.
Unreal
All I can say is that this unreal.
Unreal
Posted on 5/10/16 at 7:21 pm to Lazy But Talented
Total carbs.
Also forgot to mention after each phase take one day and eat the shite out of carbs. Like 600 to 700g. Kicker is they must be clean carbs with little fat so no pizza and no fast food etc.
A homemade low fat clversion of lo mein works great here.
Also forgot to mention after each phase take one day and eat the shite out of carbs. Like 600 to 700g. Kicker is they must be clean carbs with little fat so no pizza and no fast food etc.
A homemade low fat clversion of lo mein works great here.
Posted on 5/10/16 at 7:21 pm to BRgetthenet
Wtf happened?
Posted on 5/10/16 at 8:31 pm to BRgetthenet
Did that just happen?
Posted on 5/10/16 at 8:53 pm to lsu777
What is the purpose of the high carb days between phases just out of curiosity?
Posted on 5/10/16 at 11:31 pm to madamsquirrel
To raise leptin levels is the main reason, Also for sanity and to replenish glycogen cells. But 99% for resetting leptin and other hormone levels. Just a scheduled refeed which is common practice for dieters trying to get into singke digits.
I will post a few more ways to accomplish sub 10% bf quickly tomorrow.
I will post a few more ways to accomplish sub 10% bf quickly tomorrow.
Posted on 5/11/16 at 7:11 am to lsu777
Not sure how it happened.
I'm guessing in the gym. Went home after being on the boat all day Sunday and it was f'd.
Couldn't put any weight on it. Got an X-ray, but nothing broken.
Not a tear of the the tendon either. Could just be bruised badly.
Fml
Took this morning off. Gonna hobble in tomorrow for shoulders. No ohp, just shoulder work.
Maybe some bi's.
Friday I'll do some back, no deads (fml again) then call it a week.
Gonna have to really focus on diet now.
I'm guessing in the gym. Went home after being on the boat all day Sunday and it was f'd.
Couldn't put any weight on it. Got an X-ray, but nothing broken.
Not a tear of the the tendon either. Could just be bruised badly.
Fml
Took this morning off. Gonna hobble in tomorrow for shoulders. No ohp, just shoulder work.
Maybe some bi's.
Friday I'll do some back, no deads (fml again) then call it a week.
Gonna have to really focus on diet now.
Posted on 5/11/16 at 7:36 am to lsu777
I'm curious, why no more red meat?
Posted on 5/11/16 at 8:26 am to Junky
313/213.2/---
I struggled trying to cram in calories yesterday, didn't have a very big lunch leaving me with nearly 1100 calories to eat in the evening. I think I came up like 200 short but still got in right at 2k.
Went for my normal tues/thur run yesterday and managed 3.3 miles. Finally managed to go slow enough to where my breathing wasn't something that required focus and would slow myself down the moment I started having to think about my breathing. Still managed around an 11:00 mile pace, so I was satisfied with my progress there.
I struggled trying to cram in calories yesterday, didn't have a very big lunch leaving me with nearly 1100 calories to eat in the evening. I think I came up like 200 short but still got in right at 2k.
Went for my normal tues/thur run yesterday and managed 3.3 miles. Finally managed to go slow enough to where my breathing wasn't something that required focus and would slow myself down the moment I started having to think about my breathing. Still managed around an 11:00 mile pace, so I was satisfied with my progress there.
Posted on 5/11/16 at 8:30 am to Junky
I know a lot of body builders cut out red meat when they're trying to get lean for a show.
I think it's just easier to get lean when you're not working hard to digest and metabolize red meat.
I think it's just easier to get lean when you're not working hard to digest and metabolize red meat.
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