T Nation

Going from 9% - 10% Down to 5% - 6%


#1

Age: 32
Height: 5'11
Weight: 183

What's up guys??

I realize I don't have a lot of mass yet... and that's fine... I'm looking to get as lean as I can for some photos.. THEN continue on with carb cycling to gain mass...

I recently did a transformation challenge type thing... for myself... I went from 167 @ 12% to 183 today @ 8% - 10%... in 12 weeks... I used a Carb cycling for mass approach... slowly tweaking/adjusting things along the way... These are my current diet numbers:

High: 300/375/200 P/C/F - Calories - 4500
Med: 300/300/200 P/C/F - Calories - 4200
Low: 300/225/200 P/C/F - Calories - 3900

I have some before pics.. and am going to do the after pics in 5 weeks... My goal (although it's likely not the same as most peoples on here) is to get as shredded as I can in 5 weeks...

I don't do ANY cardio at the moment... so I thought of 2 options:

A) Do the SAME type of diet... but bring the carbs and protein down 25gs each... (200 calories) so:

High: 275/350/200 P/C/F - Calories - 4300
Med: 275/275/200 P/C/F - Calories - 4000
Low: 275/200/200 P/C/F - Calories - 3700

OR

B) Move from a cycling to gain mass... to a cycling to lose fat:

High: 300/310/80 P/C/F - Calories - 3160
Med: 300/250/80 P/C/F - Calories - 2920
Low: 300/200/80 P/C/F - Calories - 2720

I was going to just do 30 minutes of cardio after training, and go with option A... as option B looks a little too extreme.. and I don't want to lose any muscle..

6 days prior... I'm gunna try the 'Shredded in 6 days' idea... http://tinyurl.com/b828s3

Thoughts??


#2

When I was carb cycling, I found it greatly helpful to have "control" days.

These were days with as LITTLE carbs as possible (20-40g) on 1 day that I didn't work out.

That allowed me to have higher carbs on the rest of the week while keeping fat gain in check.

I also like the bodyweight circuit stuff (tabata and the new stuff on vdiet3.0) to do in the morning first thing.

Good luck getting hawt abz :wink:


#3

Thanks... smart ass... lol

I'll check out tabata and the other things mentioned.. :slightly_smiling:


#4

"the get shredded" diet says it typically results in about 1% drop in bf per week. Given you want to drop 5% in 5 weeks, it sounds pretty good for you.

Its also gonna be a huge hit in calories compared to what you're laying out here. Do the math- you'll probably need a caloric defecit of at least 1000/day to lose 5% in 5 weeks. But then again, you've been carb cycling and know how your body works.


#5

I'll go check it out... thanks...


#6

Hmmm.. sounds VERY interesting... and not too too complicated... I might just start this!

Thanks for the link... I didn't realize it was designed for someone that was/is already fairly lean...

I guess I'm just worried about muscle loss... I'll jump on it.. and perhaps to more frequent re-feeds... if necessary.


#7

I dunno though man... 1800 calories a day is LOW... maybe 2K might be better...

I'll try it as written... and see....

Anyone else have experience with this diet??


#8

If you were able to gain 18 lbs of muscle in 12 weeks while losing 2 lbs of fat, why in God's name would you change things up? Those results are borderline unbelievable.


#9

Good point RMorrison... In fairness... I was pretty undertrained, and eating like a bird prior to this endeavor...

I suppose I just want to look my best, and get as lean I can...

I think you're right though, and I'm going about this too aggressively... I appreciate the reality check...

I think I might just eat the way I've been eating, and perhaps just add in cardio, then do the 'get shredded in 6 days' routine for the last week...

Once the pics are done.. I'll post them up... :slight_smile:

Thanks guys! :smiley: