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      03-25-2011, 03:22 AM   #23
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Dammit, so I've been doing some research...do I really have to go through extremes to get decent results? All the advice I'm finding suggests going through cutting/bulking phases completely independently of each other.This keto diet sounds a little too intense for me, so I'd rather just do something a little less strict and stick to that more consistently.

Should I do monthly phases of cutting and bulking, or is that too short? I' hate to lose a lot of muscle...
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      03-25-2011, 03:28 AM   #24
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Can't I just eat healthy and stick to lean proteins and veggies while cutting out most sugar and starches? I just want to hit 10-11% body fat with a solid frame.
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      03-25-2011, 04:35 AM   #25
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You do not need keto to get good results. Depending on where you are at with your training and condition you can just alternate building and cutting phases using a well balanced diet.

I'd suggest 12-18 weeks of building with 6 weeks of cutting. Do some reading on the bodybuilding forums.
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      03-25-2011, 11:46 AM   #26
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Can't I just eat healthy and stick to lean proteins and veggies while cutting out most sugar and starches? I just want to hit 10-11% body fat with a solid frame.
It's not just about "eating clean" man. A balance of P/F and if you like CHO while hitting a reasonable caloric defitcit will cut weight.


Yes, it really is that simple.

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You do not need keto to get good results. Depending on where you are at with your training and condition you can just alternate building and cutting phases using a well balanced diet.


I'd suggest 12-18 weeks of building with 6 weeks of cutting. Do some reading on the bodybuilding forums.

This. Also be weary of who you listen to.

If you come into the Nutrition Section, please READ THE STICKIES!!! Can't stress this enough.
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      03-28-2011, 08:26 PM   #27
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I'm shooting so fucking hard for a six pack by May 1st. Wish me luck, I think I have a chance if I keep to it. I've never had a legitimate one before and I've never tried this hard.
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      03-30-2011, 05:13 AM   #28
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lol this is not good advice.

OP wants to minimize muscle loss not turn into a Nicole Richie
Its not bad either. We all respond different to changes we make to improve or bodies. If everything we read worked, everyone would look great.
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      03-30-2011, 05:19 AM   #29
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I'm shooting so fucking hard for a six pack by May 1st. Wish me luck, I think I have a chance if I keep to it. I've never had a legitimate one before and I've never tried this hard.
Genetics have alot to do with that six pack, then its up to you to get rid of the fat thats covering them. If youre trying to really make them standout, it will depend on other things as well. Alot can be done in 30 days.
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      04-09-2011, 07:32 PM   #30
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If you want to lose "fat fast" there are a couple ways to do it. Best way is to eat the same calories as your BMR and do HIIT training (high intensity interval training, sprints, basketball, soccer, football, etc). It has been proven to shred more fat muscle tissue than the traditional steady pace run.

Back when I was training, to sum it up lightly, I use to have either a couple boiled eggs in the morning or oatmeal with cinnamon. For lunch I would so smoked salmon or tuna or chicken breast or churrasco mixed with greens and feta cheese. After my lift, I would either eat a whole chicken or casein and/or whey protein depending on what I was accomplishing.
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      05-21-2012, 04:50 PM   #31
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looking at this thread a year later, realizing how little i understood about nutrition. amazing what some studying does (thanks to bodybuilding and leangains)

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      05-22-2012, 01:50 PM   #32
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I'm shooting so fucking hard for a six pack by May 1st. Wish me luck, I think I have a chance if I keep to it. I've never had a legitimate one before and I've never tried this hard.
My 7 year old has a ripped six pack! I'd love a bigger version of what he's got.

So did you make it?
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      05-24-2012, 10:56 PM   #33
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My 7 year old has a ripped six pack! I'd love a bigger version of what he's got.

So did you make it?
Got down to around 10-11%, could see the top four abs but my bottom two were soft. Felt thin and went on a bulk which almost got out of hand but I've put a good amount of weight on since, mainly in my shoulder, chest and legs. Was at 185 maybe, back up to near 200. Lost my defined abs, just have my V-taper and general ab outline/middle separation.

Back to my leaning phase. Hate this part...
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      05-29-2012, 10:47 AM   #34
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Arnold didn't have a full 6 pack either, some people just don't have the genetics for it.

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      05-29-2012, 01:20 PM   #35
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the six pack is something I gave up on long time ago.

its not really how hard you train at the gym to get the six pack but what you eat.

you really have to stay on a strict diet to maintain the 6 pack, either that or be one of the lucky ones with your genes.
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      05-29-2012, 04:54 PM   #36
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Quote:
Originally Posted by Year's_End View Post
Got down to around 10-11%, could see the top four abs but my bottom two were soft. Felt thin and went on a bulk which almost got out of hand but I've put a good amount of weight on since, mainly in my shoulder, chest and legs. Was at 185 maybe, back up to near 200. Lost my defined abs, just have my V-taper and general ab outline/middle separation.

Back to my leaning phase. Hate this part...

Don't wory about it. Just keep it up. I'm doing a 3-4 times a week morning 30min cardio upon waking up with nothing but some water and k-arginine before the actual run. What it does is kick start the metabolism and produce more brown fats. More brown fat in ur body, faster you'll be burning fat cells. Do a quick google search if u want to learn more.

Been on this routine for 2 weeks now, already seeing gains. I should be around 10% BF now. Still eating clean and every 3hr. I've lightened my leg weight session since my legs are being used a lot more now.

Once the run is finished. Have a hearty breakfast with eggs, a fruit, some carbs like yams/oatmeal and a little bit of peanut/almond/cashew butter.

My goal is to look great starting in July and have it last till October before I restart my bulking phase

Best of luck man
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      06-01-2012, 04:54 AM   #37
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Arnold didn't have a full 6 pack either, some people just don't have the genetics for it.

I understand that some people only get four packs while others can get eight—even 10—packs. I've seen my bottom two at a not entirely "goal" BF%. If I can see the bottom two around 10-11%, I can definitely get them if I drop into the single digits. Too hard for me to maintain that kind of BF with my level of lean mass though. Need to bulk longer.
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the six pack is something I gave up on long time ago.

its not really how hard you train at the gym to get the six pack but what you eat.

you really have to stay on a strict diet to maintain the 6 pack, either that or be one of the lucky ones with your genes.
Still keeping at it.

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Don't wory about it. Just keep it up. I'm doing a 3-4 times a week morning 30min cardio upon waking up with nothing but some water and k-arginine before the actual run. What it does is kick start the metabolism and produce more brown fats. More brown fat in ur body, faster you'll be burning fat cells. Do a quick google search if u want to learn more.

Been on this routine for 2 weeks now, already seeing gains. I should be around 10% BF now. Still eating clean and every 3hr. I've lightened my leg weight session since my legs are being used a lot more now.

Once the run is finished. Have a hearty breakfast with eggs, a fruit, some carbs like yams/oatmeal and a little bit of peanut/almond/cashew butter.

My goal is to look great starting in July and have it last till October before I restart my bulking phase

Best of luck man
I gave up on meal timing after doing research and finding nothing conclusive, nor have I really felt any differences from personal experience. I picked up on the IF routine recently; give yourself an eight hour window to reach your caloric goals, along with hitting your macros (protein, fats, carbs—and not poptart carbs ) and your body goes into a short term fast with the other 16 hours in the day. The longer your body goes without any significant caloric intake (gum, water, mints, diet sodas, coffee, carrots/celery are acceptable examples...all in moderation), the better it becomes at burning stored fat without any relative loss in lean mass compared to other forms of dieting.

Still getting used to suppressing my appetite during the 16 hour window, but I'm noticing spikes in energy which I wasn't expecting.
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      06-01-2012, 09:03 AM   #38
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Guys, do you have any links on this IF stuff? Quite intrigued and would like like to read up on it.

Going through a cut myself at the moment, but finding the low calorie consumption pretty difficult while keeping protein high.
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