Best way to get shredded?

  • Muscleclown

    Posts: 14

    May 31, 2013 1:09 PM GMT
    Hey.

    I have been lifting for a while and now I am really looking to drop my body fat percentage.

    Any ideas on reps, diet, and supplements?

    Any insight would be great!

    thanks
    MC



  • Posted by a hidden member.
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    May 31, 2013 1:58 PM GMT
    Really? You look pretty lean already. Are you planning to compete in bodybuilding or physique shows?
  • Muscleclown

    Posts: 14

    May 31, 2013 4:49 PM GMT
    I'm trying to get to a lower body fat percentage.
    My goal is getting leaner. Cutting down on the "jiggle".
  • Hunkymonkey

    Posts: 215

    May 31, 2013 9:57 PM GMT
    I am simplifying here.

    What and when you eat is #1. Try not eating carbs after your workout and until breakfast. Eat your carbs from then until you train. You can have high glycemic carbs during the workout for energy and glycogen replacement. On a daily basis, focus on higher protein (about 40%), low glycemic carbs (about 40%), plus monosaturated fats (about 20%). Your body will work harder to digest the protein. If your carbs are primarily low glycemic, they won't raise your insulin much. High glycemic carbs raise your blood sugar (glucose) quickly and that results in insulin taking any excess glucose (i.e., not being used for energy demands) and stores it as fat. You can get energy from the monosaturated fats and that energy releases much more slowly than carbs. You probably know this, but eat 6 to 7 small meals (including protein shakes) all day long rather than just 3 big ones. That keeps blood glucose levels stable. Drink lots of water!

    Do slow cardio at least 3 times per week. It is best first thing in the morning on an empty stomach or else after training. Slow cardio is like fast walking on a treadmill. It is fat burning. Jogging and running tend to be fat sparing because your body finds a set point for the fat if it thinks it is losing it too fast. Train with lighter weights and with more reps to use more energy.

    Supplements: most are bunk. Pure and simple. Don't believe magazine ads or guys selling at the nutrition store. I say this because I own a supps company and have been in the field over a decade. What works? garcinia cambogia does help suppress apetite. 1-1.5g of L-carnitine 45 minutes prior to workout. L-carnitine stimulates oxidization of fats. Believe it or not, a cup or two of coffee (caffeine) also taken 45 min. prior to workout. Caffeine needs time to start working on releasing free fatty acids. Fish oil capsules are good. Take 2-3 1000mg capsules. Cinnamon helps as a glucose disposal agent (and fights against developing alzheimers). There are several good glucose disposal agents (GDAs) on the market. Alpha lipoic acid also helps stabilize blood glucose. Use the R-ALA, not regular (D) ALA. You might also want to get a hold of DIM Plus. It is an estrogen blocker. Estrogen is converted from testosterone. As men age, estrogen naturally increases, oddly enough while testo levels are decreasing. Weird, huh? Another good supplement is white kidney bean powder aka phaseolus. It is a carb blocker.

    If you are adventurous and willing to use peptides (totally legal at the moment), you can use gh fragment 176-191 sub-cutaneously @ 100mcg 3 times per day. It is the fat burning section of the gh molecule - and legal to buy. You can find it online. Another legal peptide approach (the one I'd use) is 100mcg mod grf 1-29 and 100mcg ghrp-2 3 times per day - make sure you wait 10 minutes before eating protein or 20 min. before carbs and fats.

    I think that's enough of an off-the-cuff mind dump for now.
  • Posted by a hidden member.
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    Jun 01, 2013 12:41 AM GMT
    Hop in this and you'll be shredded in no time.

    paper-shredder.jpg