13% bf. How can I reach 10%? - JP Fitness Forums

HailMary · 12-06-2006, 12:57 AM

Hey everyone -

I've cut to roughly 13% bf, thanks in part to all of your excellent advice. I'm going to the beach for a week with my girlfriend in January and I'd like to be as cut as possible. Ideally, I'd like to get down to about 10%, though I don't know if I can do it in this time frame?

From here on out, what do you guys suggest diet and training wise? My current cutting plan is a two-day-a-week full body program (designed by myself) and a fairly low-carb diet, usually eating about 4-5 small meals per day. Breakfast and lunch tend to be my bigger meals and then I taper off a lot, not eating much after about 6 or 7 pm.

I have two goals for the next month. I'd love to see some serious definition in the abs, if possible and I want to keep cutting off excess fat. I'm seeing some definition in the abs but not a huge amount.

What do you guys suggest for a good ab program to follow?

What should my diet and workout program look like?

Thanks - HM

Lost Dog · 12-06-2006, 01:07 AM

You probably don't need an ab program... I'm sure they'll show once they show.

Why just two days working out? What do you do on the other days?

How many pounds of fat do you need to shed to get down to 10%?

How much do you weigh?

Do you track your calories, now? If so, what's the scoop?

What are the details of the dieting, so far? What type of success have you had and in what period of time?

Cynic · 12-06-2006, 01:39 AM

Quote:

Originally Posted by HailMary

From here on out, what do you guys suggest diet and training wise? My current cutting plan is a two-day-a-week full body program (designed by myself) and a fairly low-carb diet, usually eating about 4-5 small meals per day. Breakfast and lunch tend to be my bigger meals and then I taper off a lot, not eating much after about 6 or 7 pm.

If your doing low carb, have a cp of cottage cheese, 1scp whey, 1 pkt splenda and a couple cups of spinach. That shouldn't add too much carbs.

Eat before going to bed or your eight hour fast will turn into a 10-12 hour fast.

Alcoholiday · 12-06-2006, 02:12 AM

dude,

STOP CUTTING!!!!!!!!

Cynic · 12-06-2006, 02:22 AM

Quote:

Originally Posted by Alcoholiday

dude,

STOP CUTTING!!!!!!!!

Alco, what's his weight?

Alcoholiday · 12-06-2006, 02:33 AM

i'm guessing somewhere between this:

and this:

gobbla · 12-06-2006, 03:54 AM

I'd follow the advice that you've gotten in the half dozen threads on the same subject you've already posted

rgv · 12-06-2006, 07:24 AM

Quote:

Originally Posted by Alcoholiday

i'm guessing somewhere between this:

and this:

to think that he started from

kinda blows my mind

jrmorgan · 12-06-2006, 07:39 AM

I agree with Lost Dog. You don't need an ab program to see your abs. At this point, i'd look at nutrition and upping your workouts. I used Berardi's Get Shredded eating plan for a month and lost 2%- 3%, but I was also working out with weights 4 times a week and interval work 3 times a week.

Good luck

Steve-O-68 · 12-06-2006, 11:29 AM

Would going from 13% to 10% even be that noticable?

Waittz · 12-06-2006, 11:33 AM

I think so. Around 13-16 you kinda look the same, but once you get down to 10ish there is a huge difference. As for the ab work. Just make sure you are DLing and Squatting heavy and they will get the work they need. The rest will be your diet.If you are making steady progress, stay the course and dont rush it, you'll get there.

Keith S. · 12-08-2006, 12:51 AM

Personally, I know what works for me...I woulod HIGHLY suggest Adam's Diet & Turbulence Training. Craig actually has "Beach Body" workouts on his site...

TT:
www.turbulencetraining.com
Adam's Diet:
"Adam's Diet" Thread

gobbla · 12-08-2006, 03:02 AM

Quote:

Originally Posted by Steve-O-68

Would going from 13% to 10% even be that noticable?

depends on the person. lowest I've recorded was 11% and it didn't look anything like what I thought 11% should look like! Didn't look much different than 15%. The bigger his frame and the more muscle he's carrying the more obvious it'll be.

jvernacchio · 12-08-2006, 08:46 AM

Add another Full Body workout to your program from 2 days to 3 days.

rookie · 12-08-2006, 09:36 AM

As your BF gets lower it gets harder and harder to get rid of. Personally in order to get to 10% I think you need to add another day of full body(as jv mentioned) and at least two days of HIIT. I am not sure where you started from but dropping an added 3% in the next 30 days will be extrememly hard if you do not dedicate yourself fully to it.

BFG · 12-09-2006, 01:42 PM

Ooooh the hard 3% to shift

3 day a weeks workout are a must or you are looking at even more of a substantial calorie deficit daily.

In that time frame you are gonna be looking at calorie cycling in the region of 1800-1400 switched weekly not daily.

On the water front to dispose of as much retained water and aid the metabolism and toxin removal aim for 4 litres of water upwards a day