quick bodyfat reduction?

  1. New Member
    classic27's Avatar
    Stats
    5'9"   lbs.
    Join Date
    May 2008
    Posts
    238
    Rep Power
    200
    Level
    13
    Lv. Percent
    70.31%

    quick bodyfat reduction?


    I might get a model shoot if I can lose 6 or more pounds of bodyfat while retaining muscle. The catch is that I have a month to do this. What would be the best way to go about this. Training, cardio, diet, ect.... I just dont want to shrink up to nothing. I am currently weight training 4 days a week. My cardio has been 10-20 mins a couple times a week. My diet has not been great but I am thinking about doing something like oat meal and whole eggs for breakfast, protein shakes as snacks, 1/2 cup rice broc & lean turkey for lunch, and the samething for dinner but with a small lean steak instead. My stats are currently 165lbs with a little over 8 percents bodyfat.

  2. Advanced Member
    warsteiner's Avatar
    Stats
    6'0"  205 lbs.
    Join Date
    Feb 2008
    Age
    44
    Posts
    913
    Rep Power
    1660
    Level
    23
    Lv. Percent
    38.93%

    If you are 8% BF then your fat is negligible and losing 6lb of fat while maintaining muscle would put you down to about 4%. I would have thought this level of BF is only needed for BB competitions and not photo-shoots.

    If you want to lose fat while retaining as much muscle as possible then you need to:

    - Cut calories so you are on a deficit but not too much of a deficit otherwise you will lose muscle. Carb cycling can work well.
    - Increase cardio and incorporate some HIIT cardio into your schedule
    - Make sure you get enough protein. This should be at least 1g per lb of bodyweight and 1.5g per lb is better
    - Change your weight training to circuit style. Short breaks with higher reps.
    - Some people use a diuretic a few days before a shoot to get rid of any excess water and have the hardened/dry look
  3. New Member
    OutWorkU's Avatar
    Stats
    5'10"  209 lbs.
    Join Date
    Dec 2008
    Posts
    29
    Rep Power
    86
    Level
    5
    Lv. Percent
    3.05%

    definitely diet and hiit, cut carbs in the beginning, then up carbs the final days to add fullness to your muscles and deplete water the last day or so. I believe potassium can help you do this as well as a diuretic like mentioned above.
    •   
       

  4. New Member
    classic27's Avatar
    Stats
    5'9"   lbs.
    Join Date
    May 2008
    Posts
    238
    Rep Power
    200
    Level
    13
    Lv. Percent
    70.31%

    Quote Originally Posted by warsteiner View Post
    If you are 8% BF then your fat is negligible and losing 6lb of fat while maintaining muscle would put you down to about 4%. I would have thought this level of BF is only needed for BB competitions and not photo-shoots.

    If you want to lose fat while retaining as much muscle as possible then you need to:

    - Cut calories so you are on a deficit but not too much of a deficit otherwise you will lose muscle. Carb cycling can work well.
    - Increase cardio and incorporate some HIIT cardio into your schedule
    - Make sure you get enough protein. This should be at least 1g per lb of bodyweight and 1.5g per lb is better
    - Change your weight training to circuit style. Short breaks with higher reps.
    - Some people use a diuretic a few days before a shoot to get rid of any excess water and have the hardened/dry look
    4% sounds about right. My friend had no more that 4% when he was aproached to model after a bb comp. That same friend is the one who is trying to hook me up with modeling but keeps telling me that I am too fat. I acually helped him diet for the show but he is naturally so lean that it was easy. He had got tested at around 5% bodyfat before he even started dieting.
  5. New Member
    classic27's Avatar
    Stats
    5'9"   lbs.
    Join Date
    May 2008
    Posts
    238
    Rep Power
    200
    Level
    13
    Lv. Percent
    70.31%

    Thank you men. I dont know what I was looking for here. I will just diet my ass off and do lot of cardio and hiit. I just dont know if I can cut that fast without losing a lot of muscle.
  6. New Member
    ccapone1153's Avatar
    Stats
    5'8"  210 lbs.
    Join Date
    Apr 2009
    Posts
    334
    Rep Power
    235
    Level
    15
    Lv. Percent
    17.44%

    Quote Originally Posted by warsteiner View Post
    - Change your weight training to circuit style. Short breaks with higher reps.
    i agreed with everything but this. still train heavy to keep that dense muscle tisue. while circuit training will help keep the hr higher u will b more likly to lose valuable muscle tissue. heavy trainin till the end!
  7. New Member
    darkvard's Avatar
    Join Date
    Aug 2009
    Posts
    145
    Rep Power
    135
    Level
    11
    Lv. Percent
    15.23%

    I think 8% would be enough for a photo shoot what kind of photo shoot is it?
  

  
 

Similar Forum Threads

  1. Replies: 19
    Last Post: 04-03-2014, 08:41 PM
  2. Growth Hormone and/or Clomid for Bodyfat Reduction
    By prophet469 in forum Weight Loss
    Replies: 14
    Last Post: 07-03-2007, 03:52 PM
  3. Post Cycle Pharmaceuticals for Bodyfat Reduction
    By prophet469 in forum Post Cycle Therapy
    Replies: 2
    Last Post: 05-11-2007, 01:10 AM
  4. Bodyfat coming off too quick while cutting?
    By eGhost in forum Nutrition / Health
    Replies: 13
    Last Post: 06-02-2006, 01:58 PM
  5. Replies: 18
    Last Post: 05-20-2006, 04:24 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in