getting below 10% without losing muscle..

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    Jun 02, 2013 12:58 PM GMT
    hi all,

    can i get some real tips on how to get my BF below 10%, when im already doing a proper diet, and working out 5 times a week...

    not interested in broscience, please..

    thanks!
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    Jun 08, 2013 11:47 AM GMT
    You give carbohydrate cycling a shot yet? I had great success with it as a rower in college; retained muscle and lost fat...All 8 guys in our heavy weight boat were on the plan; made the boat lighter with the same power, thus faster =)

    Here is a nice introduction with an easy read -http://www.cutandjacked.com/Carb-Cycling-Made-Easy

    Here is another one that isn't as friendly to read, but more information - http://www.bodybuilding.com/fun/par30.htm

    It takes a bit of pre-planning (make your food for a few days at a time in advance - saves time over the long run), but if you have the time and want to give something else a try, I would say start here and adjust as you go.

    Cheers
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    Jun 08, 2013 7:27 PM GMT
    Are you planning to compete for bodybuilding or physique contests? If yes, you should look into a keto diet. You look really lean already. So I think a keto diet will help you get a little more shredded. But it takes a lot of discipline and strict eating. So not for me. Because I like having junk food once in a while icon_biggrin.gif

    However, I hope you're not planning to stay less than 10% in the long run. Your body does need some fat reserves to be healthy.
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    Jun 11, 2013 5:49 AM GMT
    For cut and ripped look, I go 'ketosis' by drinking coffee, green tea, and especially YERBA MATE and herbs (gingsen, chlorella, tribulus), and take psyllium husk for meal substitution and eat only one regular meal a day (low carb, high protein, and high probiotics, i.e. kimchi or sauerkraut).... and feel super high from endorphin from working out on herbal stiumlants.
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    Jun 11, 2013 3:41 PM GMT
    hi all, thanks for the replies. I tried carb cycling, but found it incredibly difficult to do...as i found intermittent fasting a nightmare...
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    Jun 11, 2013 3:46 PM GMT
    Try Intermitting fasting.
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    Jun 11, 2013 4:04 PM GMT
    Tempuro saidhi all, thanks for the replies. I tried carb cycling, but found it incredibly difficult to do...as i found intermittent fasting a nightmare...

    I've been doing IF for the past 2+ years and it works great for me. Why did you find carb cycling & IF difficult? I'm not saying it is easy and some may not like it.

    Eating a normal 'healthy' diet wont get you to 10%. Let alone lower than 10%. A normal healthy diet and regular workouts might get you a decent body but with average bodyfat (around 15-17%). To get below average you are going to have to pay careful attention to macros on a daily basis.
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    Jun 11, 2013 9:02 PM GMT
    One quick way to lose 10 lbs safely is going on a gluten free and sugar free diet. That is mainly cutting out wheat breads, potatoes, yams, some rice, processed anything including sugar, high fructose drinks, power drinks. Replace it with meat, fruits, veggies, quinoa, beans, steel cut oatmeal, plain whole milk yogurt with added fresh fruit and a little honey, Green drinks, lots of water (or mix in some 100 percent fruit juice). Changing your diet like this automatically cuts you body fat naturally. Eat a banana and some other carbs before you workout. By the way I also eat and drink probiotics.. kim chee, sauerkraut, fermented veggies, kombucha, green tea
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    Jun 11, 2013 11:11 PM GMT
    Every body builder, natural or not, have told me if I don't work out insane and eat insane, I will stay the SAME.

    Carb cycling takes work. Natural fasting can be a nightmare, but not if you substitute food with psyllium husk. It expands to fill up the stomach with zero calorie and make you fill FULL. It also absorbs toxins. It's a major tool for colon cleansing for over 4000 years since Egyptian time.

    And I did, and it worked, I keep getting better and better, and loving it. It even feels insanely good to fast, like getting high. Ketosis is an amazingly state. No wonder Native American go on vision quest fasting for several days.

    It's insane to work out while fasting and drinking coffee/green tea/yerba mate/ ginseng/ tribulus.

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    Jun 12, 2013 2:19 PM GMT
    tumblr_mbccz9CIbg1rhmfdgo1_r2_500.gif
  • MikeW

    Posts: 6061

    Jun 12, 2013 2:29 PM GMT
    Jewlicious saidtumblr_mbccz9CIbg1rhmfdgo1_r2_500.gif

    So, if ur from Miami, how come ur not Seminole?
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    Jun 12, 2013 2:33 PM GMT
    Tempuro saidhi all,

    can i get some real tips on how to get my BF below 10%, when im already doing a proper diet, and working out 5 times a week...

    not interested in broscience, please..

    thanks!


    Man, you look already fantastic !
  • Posted by a hidden member.
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    Jun 15, 2013 10:46 AM GMT
    Jewlicious saidtumblr_mbccz9CIbg1rhmfdgo1_r2_500.gif


    cuz im not FROM africa...just happen to live there now...
    and besides, how the hell do you think cape town was built originally...
  • Muscle_Guy78

    Posts: 40

    Jun 18, 2013 8:30 PM GMT
    I'd just try low carb but keep the protein up, Tempuro. These complicated diets are too much work! Hope you're getting results - you look like you are cutting up nicely.