I WANT A GIRLS ADVICE! :)
- 02-20-2017, 11:25 AM
- 02-27-2017, 01:41 PM
A calorie deficit will do you wonders over any supps, macros, or cardio.
BUT assuming you know all of this already this is what I do:
Yohimbine HCI + Caffeine Pill 10 min prior to my fasted workout.
I am in a fat loss stage + trying to preserve muscle as much as possible.
I practice intermittent fasting using leangains protocols. 16 hour fast with an 8 hour feeding window. Which has help me a ton during a cut.
I do two HIIT cardio sessions a week 2 min warm up, 10 min of HIIT (6 intervals roughly) and 5 min cool down.
I do 2-3 fasted LISS sessions for these last 4 weeks of my cut.
Try to keep each week the same amount of cardio/weight training so you can add in or take away properly. If you are all over the place you don't know what is working and how much you should be sticking to when you plateau.
Macros are 40c/40p/20f
I tried to do Low Carb but was miserable and I ended up over eating because I felt like I wasn't eating as much, at least for me.
Other Supps are:
Caffeine Pills + Yohimbine HCI
Norcodrene from PEScience when I feel needed
Just added Supernova Topical from Evomuse within the last two days.
From the start of my cut I was 135lbs and currently sitting at 130lbs in about 4-5 weeks.
I am 27 years old 5'7'' workout 6 days a week and sit about 10 hours a day at work
02-27-2017, 07:08 PM
Okay um I love you lol thank you so much!!! I will definitely try working all that into my regimen!! I'll post updates!
02-28-2017, 07:49 AM
02-28-2017, 10:39 AM
Yes! Jamieatnova. I'm a hairstylist so it's mainly hair stuff but I'm going to start putting more fitness posts on there also!
02-28-2017, 02:39 PM
02-28-2017, 03:34 PM
03-01-2017, 11:31 PM
5'3 142lbs and 20% bodyfat...if those numbers are correct, recomping is going to be hard and slow, since you already have an appreciable amount of muscle at those stats and you're not making newbie gains anymore. Probably will be better off deciding whether you want to gain muscle or lose fat first, then focus on one goal at a time. If dropping body fat is the priority, then eat at a small deficit (keep it small to hold onto as much muscle as possible) and keep training the same way you put on that muscle.
I prefer counting in grams rather than macro percentages. I keep my protein on a cut high...1g per pound of bodyweight should be the minimum on a cut IMO (leave the 1g per pound of lean mass for bulking season when you're not worried about losing muscle), though I tend to leave mine higher (there's no scientific evidence that the super high numbers you sometimes see being thrown around are of any benefit though). I wouldn't drop fat below 0.3g per pound of bodyweight, minimum, and some people will recommend higher. The rest can be carbs.
I don't do cardio. Maybe at the very end of a cut when calories are so low that you'd rather do cardio than slash them further, but other than that, nope. Definitely not early in a cut...leave it as a weapon for later on when you plateau.
Supps...currently I'm using Tr1umph (general ergogenic with creatine, betaine, LCLT, alpha-GPC, etc), Endur3+ (intraworkout EAAs + carbs), Conqu3r (preworkout), and fish oil. Ashwagandha was mentioned above...that's a good one, I'd say to go with KSM-66.
If you want to put together a thermo stack, that would entirely depend on how much money you have to spend...you can do a super simple stack for very minimal money or put together something more comprehensive for a lot of cash. Obviously diet will make more of a difference than supps, but supps can help.
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03-01-2017, 11:44 PM
I WANT A GIRLS ADVICE! :)
I know I'm not a girl, but i just stumbled into this thread as i was browsing the timeline. For a cut stack, the cheapest, simplest, and most effective relative to anything else you can buy OTC is: ephedrine (bronkaid or primatene - pick it up behind the pharmacy desk. It seems sketchy at first but it really isnt, millions of people use it as a decongestant every day) and bulk caffeine tabs (pick up from walgreens, walmart, whatever drug store around you). Id start with 100-150mg of caffeine with 12.5mg ephedrine (1/2 bronkaid or 1 full primatene) and slowly work up to 250mg caffeine w/ 25mg ephedrine. 10:1 ratio of caffeine:ephedrine is the ideal ratio for max efficacy i believe. Like the above poster said, make sure you have your diet at least MOSTLY (85-90+%) in check (this includes consistently tracking daily calories) before spending money on fat loss sups. Good luck with your journey!
03-02-2017, 09:51 AM
I don't start cardio till the very end, in which I have two weeks left and started stalling a bit & use KSM-66 is the purest and will work the best.
Can I ask what you normally eat for grams of protein? Yesterday I have a lower carb day and consumed 195g of protein, is that too much or?
03-02-2017, 10:09 AM
03-02-2017, 10:11 AM
03-02-2017, 10:43 AM
03-02-2017, 10:55 AM
I work out 4-5 days a week, usually for about an hour and a half. I'm 25, I'm a hairstylist and I work 4 days a week 9 hour shifts on my feet the WHOLE DAY
03-02-2017, 11:20 AM
I am also not a girl but if you want to preserve muscle and lose fat you may also consider a different type of "cardio". Instead of running for hours you look into doing a ridiculous body weight routine and work on time and speed. It would keep your heart rate up and help burn some fat. Incorporate some jump rope if you have one too.
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03-02-2017, 12:00 PM
03-02-2017, 12:18 PM
03-02-2017, 12:26 PM
03-06-2017, 08:09 AM
I started at 1650 when I was 149! so this is what I've gotten down to. And I think I've always been in a deficit when tracking macros. I've just been overdoing cheat days and then took a massive break in November and December. But for the past year my calories have ranged from 1350-1850, my maintenance calories are about 2300.
03-06-2017, 09:24 AM
If you want to go lower such as 1450, then have a refeed (2,000 or maintenance) one day each week only if you want fat loss a little slower, otherwise skip the refeed unless you feel lethargic, stressed, performance weight lifting etc.
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