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

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


    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.


  2. 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.
    RTR.

  3. 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
    •   
       


  4. lol1 full cheat MEAL every 3 WEEKS.


    thats pretty hardcore.

    then again, you do have rice and beans in your diet.
    For me, the action IS the juice.

  5. Quote Originally Posted by soontobbeast View Post
    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.

  6. Quote Originally Posted by autino View Post
    Never said it was too slow.
    Uhhh...

    Quote Originally Posted by autino View Post
    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.
    Quote Originally Posted by autino View Post
    Thanks for the honesty
    No problem. So, are you currently 185lbs or 206lbs?
    RTR.

  7. Quote Originally Posted by rubberring View Post
    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.

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

  9. Quote Originally Posted by autino View Post
    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. I gotcha now.
    RTR.

  10. 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.

  11. 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.

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

  
 

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