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i am currently on the “don’t diet” plan suggested by john berard. i am also using a thermogenic (xenadrine efx)and doing cardio for 45 min. 2-3 times a week. i am also working out four days a week. what is an acceptable amount of fat to burn each week without sacrificing even an ounce of muscle. i am also using 4ADEC to help with keeping muscle mass. i am at about 19% bf and trying to get down to 9-10. any info is greatly appreciated.


At your current state, with the 4-AD-EC protection, you can loose at least 1.5 pounds of fat a week, I think. That should be a pretty safe goal.

Ever think about ditching the steady-state cardio and doing HIIT?

no matter how perfect everything is you will still lose some muscle when cutting. the best thing to do is monitor your bf% at least once a week to see if your losing too much muscle or not. also read the running man article by christian thib.

Nick…most of the time you can expect to lose 1-2 lbs per week w/out losing muscle. At 19%bf to start you could even see around 3lbs a week to start,but as the weeks go by the and the leaner you get, body will start to adapt and the fat lose will slow. if you can stand it, take your carbs lower, keep your protein up and the 4-ad-ec ill really help keep the mass.I personally would use the diet “Steroid dieting” by Cy Wilson (T-Mag #7 Printed issue) for some rapid weight loss. It talk about using legal compounds too.

goood luck
Guru X