Goal - 13 lbs in 9 weeks - How would YOU do it?

autino

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My goal is to drop 13 lbs of fat in the next 9 weeks.
I have already come down 23 lbs in the last 12 weeks or so, but I am thinking that my fat loss is going to slow.

Mitotropin did well for me these last 30 days or so.
Started takling Cytolean v2. yesterday and not noticing much yet. Not sure what exactly I Am supposed to notice, but not much yet.


The math:
13 lbs in 9 weeks = about 1.45 lbs of fat loss per week.
Lets round it up to 1.5 lbs and call it 13.5 lbs in 9 weeks.

Right now I am sitting around 16% or so.
-No visable abs
-Vascularity starting to come in in the arms.
-Back is getting more defined.
-Nothing close to cut though.


If you had 9 weeks to drop 13.5 lbs of fat how would you do it (whilst preserving muslce)
Please list out your plan for:

1. Diet
2. Cardio
3. Split & style
4. Supplementation
5. PH
6. PCT


I have my own idea but want to hear from you guys.
 
rubberring

rubberring

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Just saw your thread over at PHF. How is 23 lbs in 12 weeks "too slow?" Also, you fail to mention here that you've already done at least one recent PH cycle, and that you've got another planned. So... here's a brutally honest reply: Sounds like you are relying far too much on supps and anabolics to magically help you accomplish your goal of having low bodyfat. My advice would be to drop any intention of doing a cycle of any sort and get your diet and training in check. Don't go for any short-term, quick-fix options.

1. Numerous choices. My preference is a keto-type diet with weekly carb-ups. Reasearch the Anabolic Diet.
2. Nothing you won't be able to maintain once you've reached your goal. I'd say 20-30 minutes 3-4 times a week.
3. Lift heavy. Hit a bodypart once every 5-7 days.
4. If you must... continue with your Cytolean... or ephedrine/caffeine
5. NONE
6. NONE

Slow and steady wins the race. Any goal worth attaining takes time and patience. Hope this helps.
 

autino

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Never said it was too slow.
Now that I am getting close to my goal though, I feel like things are slowing down.
This aint my first rodeo. Once I get down to 12% or so, things will slow down a good deal
9% and beyond are like a turtle for me...
Just trying to get the input from others is all.

Just typed this out on another forum when a guy asked me how I was able to drop nearly 2 lbs per ween fore 12 weeks. Mostly because of my diet and level of intensity.


Diet
50% p
25% f
25% c

Mostly from:
Chicken
Brown rice
White fish
Oats
Asparagus
Beans
Whey
Water

4 LISS cardio session per week @ 30 min ea. with abs following cardio - 10 minutes
t,th,s,sun

4 day split
Heavy & High
M - Legs
Tu- Chest & Bi
Th- SHoulders & Tri
Fr- Back


1.25 gallons water per day
xtend & Universal EAA stack mega dosed every day

No more diet soda
Low sodium

1 full on cheat meal every 3 weeks

Mitotropin
Fish Oil
Multi
Vit C
Green Buldge creatine

I don't feel as though I am relying on supplements as much as you might think. Just looking towards them for the added bonus of muscle preservation in the face of a calore deficit and extra intense cardio.

Thanks for the honesty
 

soontobbeast

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lol1 full cheat MEAL every 3 WEEKS.


thats pretty hardcore.

then again, you do have rice and beans in your diet.
 
IRONPOPE

IRONPOPE

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lol1 full cheat MEAL every 3 WEEKS.


thats pretty hardcore.

then again, you do have rice and beans in your diet.
Never understood how cutting with rice and beans in your diet works....I thought the cardinal rule was that your body leans toward fat store mode when carbs are plentiful and leans towards using bodyfat for fuel when carb levels are low.
 

autino

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Uhhh...





No problem. So, are you currently 185lbs or 206lbs?
Slowing and going to slow... present and future tense. 2 different things.


Currently 184.6
My sig say 206? I'll have to change it.
 
gino1168

gino1168

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Diet,more cardio.Throw in more efa's and green tea.More h20 and sleep.
 
rubberring

rubberring

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Slowing and going to slow... present and future tense. 2 different things.
My mistake... I'm so used to seeing people screw up the to (infinitive) / too (adverb) on here, that I assumed it was a typo. :pat: I gotcha now.
 

warsteiner

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The following is working well for me:

Mon - Low carb (125g), 2000 cals, weight training (Chest/Shoulder/Triceps)
Tue - No carb (max 25g), 1500 cals, 45 mins SS cardio on empty stomach
Wed - High carb (300), 2500 cals, weight training (Legs/Abs)
Thur - No carb (max 25g), 1500 cals, 45 mins SS cardio on empty stomach
Fri - Low carb (125g), 2000 cals, weight training (Back/Biceps)
Sat - High carb (300), 2500 cals, no training
Sun - Low carb (125g), 2000 cals, no training

Protein is kept around 225g per day. In 4 weeks I've gone from 16.8% to 14.3% (Accumeasure) and lost 8.5lbs (201.8lbs to 193.3lbs) in weight.

Supps:

- Udo's oil for omega's
- ECA stack for appetite suppression/increased body temp
- Stoked to keep strength and libido up (my libido drops on low cals)
- LeanFX to control cortisol and increase fat burning
- 2 or 3 cups of Green Tea a day

Diet is the main thing when cutting so don't focus too much on the supps.
 

dedlifter1

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i think rubbering hit it spot on, slow and steady is spot on. On my current cut\recomp, I try not to lose more than a 1lb a week. Cardio is HIIT. Diet is as follows

protein shake upon waking, supps

6 egg whites, 1 whole, 1 peice wheat toast w\natty PB

6-8 oz chicken, veggies

6-8 oz chicken, veggies

supps

lift

protien shake

6-8 oz chicken or steak, veggies

cottage cheese

sleepytime

so far I am down to 216 from 225 in about 10 weeks.
 

AnabolicAmmo

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PSMF or UD 2.0, and EC stack you'll cut the fat in 2 weeks
 

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