Hello there CT.
I am looking to compete in an amateur bodybuilding competition one day. I find gaining muscle reasonably easy and can maintain a reasonable body fat (11-13%) but can never get it below 11%, irregardless of how hard i try.
I was wondering what combination of diet, weights and cardio (if you use cardio) you recommend to get your bodybuilders to competition-ready body fat percentage?
Different techniques I have identified and a few I have trialled to limited success:
Diet: Keto/carb cycle. Also, eat big and clean or small and clean?
Weights: Lifting heavy low rep to maintain mass / lifting moderate weights and reps for more caloric burning
Cardio: None / HIIT / steady state / mixed?
I usually use a Poliquin keto diet and have tried adding in HIIT (2x 30min sessions w/ BCAA’s). The scales went down but the BF was the same
Any advice would be appreciated
(( 6"4 240 pounds 12%))