The best way to get shredded for summer and keep your lean muscle!?

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    Quote Originally Posted by DangerDave View Post
    I would refeed in your off days. The reason is during that time you ate restoring glycogen levels in your muscles. Other reason is when you carb deplete on training days your body burns the fat for fuel.

    You can go it anyway you want just follow day 1-5 deplete days 6-7 refeed
    Using this logic.... if trying to burn fat, you should run after lifting?? but if trying to make gains, you should run.....never? Haha.

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    How many daily carbs would you recommend for 14-15% fat at 195 on a cut?
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    Quote Originally Posted by TryHard23

    Using this logic.... if trying to burn fat, you should run after lifting?? but if trying to make gains, you should run.....never? Haha.
    You should read the article before you comment. Your inability to understand what I said and make a educated statement leads me to believe you are new to working out or incapable of understanding carb depletion. I said nothing like that.
    The advice I give is just that... Advice, purely my opinion. Not medical advice
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    Quote Originally Posted by ONtop888
    How many daily carbs would you recommend for 14-15% fat at 195 on a cut?
    I'm going into a cut and am at 80g in my deplete days working down 10-20g a week till I hit 50 for depletion. I refeed at 300-350g
    The advice I give is just that... Advice, purely my opinion. Not medical advice
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    Thanks Dave. When you refeed do you limit carb intake to 80g?
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    Quote Originally Posted by ONtop888
    Thanks Dave. When you refeed do you limit carb intake to 80g?
    No that's 80g or lower on my deplete days. When I refeed on sat and sun its around 300-350g of carbs. Those are also my rest days. Remember those carbs have to be healthy and I consume them in the evening typically. Its usually brown rice, sweet potatoes, whole grain pasta, rye bread or whole grain hamburger buns because I usually have hamburgers for my cheat meals Haha.

    For your cut you could prolly go around 250-300g depending how you react. Its something you have to play with because no two people are the same. I go high but that's because my body reacts well and I have a relatively fast metabolism.
    The advice I give is just that... Advice, purely my opinion. Not medical advice
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    Yeah everyone is different and you just kind of have to play around with how many carbs you take. My first day of depleting I take <50 grams carbs then the next 4 days im around 80. Refeed is between 250-350 for me. Just play around with it a bit and you will find out what is best for you.
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    Good post!
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    Anyone getting shredded in here?!
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    Daily!
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    Quote Originally Posted by LiveToLift View Post
    Daily!

    Haha glad to hear! What's your goal?
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    Quote Originally Posted by masonmarin18

    Haha glad to hear! What's your goal?
    Add 10 lbs while lowering bf.
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    Sub to read later.
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    I have lost about 2% bf so far. After the first week or 2 it starts falling off.
    The advice I give is just that... Advice, purely my opinion. Not medical advice
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    In three weeks I went from 13.5% to 8.9%. I have three more weeks to go and I plan on getting as shredded as possible!
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    Quote Originally Posted by Hajiroku
    In three weeks I went from 13.5% to 8.9%. I have three more weeks to go and I plan on getting as shredded as possible!
    How are you doing it?
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    Quote Originally Posted by Erick725

    How are you doing it?
    I'd like to know too...
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    Yeah wtf man hahah, I am following this **** strict I believe I am around 10% **** is slowing down ALOT.
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    this was a very good thread for me! lots of great info!
    thanks
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    Quote Originally Posted by DangerDave View Post
    You should read the article before you comment. Your inability to understand what I said and make a educated statement leads me to believe you are new to working out or incapable of understanding carb depletion. I said nothing like that.
    You, kind, or not so kind sir, lead me to believe you are new to sarcasm. You sound quite pretentious, trying to make me look stupid. At least use the correct article when saying I'm unable to make an <------ educated statement. But hey, at least you can lift heavy things.........
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    Quote Originally Posted by ch33ze View Post
    this was a very good thread for me! lots of great info!
    thanks
    Glad you liked it!
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    Right now I am at 150g carbs/day. Since I stalled on my fatloss, I am about to drop it to <50 and up the fats. Will see how it goes with refeeds on 1 weekend day.
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    Quote Originally Posted by TankShift View Post
    Right now I am at 150g carbs/day. Since I stalled on my fatloss, I am about to drop it to <50 and up the fats. Will see how it goes with refeeds on 1 weekend day.

    Nice, let me know how it goes for you! I've dropped alot of fat but I think I dropped weight a little too much to fast. I think I am going to start refeeding every 4-5th day for just one day and try to slow my fatloss down to just 3-4 lbs a month. Only got like 2-3% more to lose before I am where I want to be .
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    Quote Originally Posted by masonmarin18

    Nice, let me know how it goes for you! I've dropped alot of fat but I think I dropped weight a little too much to fast. I think I am going to start refeeding every 4-5th day for just one day and try to slow my fatloss down to just 3-4 lbs a month. Only got like 2-3% more to lose before I am where I want to be .
    Yea that happened to me too! Lost a bit too much to quick so my strength went down slightly. Adjusted accordingly and now my strength is creeping back up!
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    Quote Originally Posted by LiveToLift View Post
    Yea that happened to me too! Lost a bit too much to quick so my strength went down slightly. Adjusted accordingly and now my strength is creeping back up!

    Yeah I added some more calories / carbs on refeeds last week and today my strength was higher then it has been the past few weeks so I think thats a good sign! Slow and steady is the key.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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    Quote Originally Posted by masonmarin18 View Post
    Yeah I added some more calories / carbs on refeeds last week and today my strength was higher then it has been the past few weeks so I think thats a good sign! Slow and steady is the key.
    If your workouts are lacking energy, instead of adding more carbs to your refeed add them to your low carb days. If you add them to your refeed days, youre gonna burn through them at the next heavy workout. By the mid part of your low carb run youll be to tired.
    What are you macros right now?

    Im still running 300-130-100 with <6% bf
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    How do you manage to get 300 g of pro a day man? I am gonna give this IFing thing a try here in about 2 weeks and I can't fathom how I am going to accomplish getting 2.5 g of pro / pd of body weight. Just a bunch of salmon, chicken, and extra lean turkey is what I'm gonna try to start. Any words of wisdom or advice?
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    This is my current meal plan that Ill run untill i get sick of it. I usually eat 7 to 8 meals but this quarter at school has me on campus all day and I my sixpack bag wont fit anymore meals =/

    Meal 1 5:30 am (pre-workout meal - gym at 8am)
    78g myofusion pro
    2 cup almond breeze
    30g quest bar
    2 kashi waffles

    meal 2 (post workout)
    50g iso-ology
    20g MP recon
    20g waxymaize

    meal 3
    2 eggs
    4oz egg starts
    4 slice bacon
    20g cheese
    1 98% fat free tortilla

    meal 4
    160g flank steak
    2 low carb tortillas

    Meal 5
    50g muscle milk
    15g almond butter
    2 cup almond breeze

    meal 6
    160g chicken
    20g cheese
    2 low carb tortillas
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    This is the meal plan I prefer
    meal 1:
    30g myofusion
    52g kashi go lean
    20g almond butter
    2cups almond breeze

    meal 2
    50g iso-ology
    20g recon

    meal 3
    2 eggs
    4oz egg starters
    20g cheese
    4 slice bacon

    meal 4
    160g flank steak

    meal 5
    33g american whey
    1 cup almond breeze
    26g kashi go lean
    20g almond butter

    meal 6
    160 chicken breast

    meal 7
    34g trutein
    20g almond butter
    1 cup almond breeze

    meal 8
    160g tilapia
    2 tbsp reduced fat olive oil mayo
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    Damn thanks a lot for that man wasn't expecting the whole diet plan. I might have to try and find a couple of the things you got like the kashi waffles sound intriguing. I can see how you get in the pro with that diet. Thanks a lot as I will definately use that as one of many of my reference points when I sit down and write out my diet plan next week sometime. I like to rely a little more on solid food than powders but I think I'm gonna have to rely on them a little more with the macro breakdown.
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    Quote Originally Posted by jswain34 View Post
    Damn thanks a lot for that man wasn't expecting the whole diet plan. I might have to try and find a couple of the things you got like the kashi waffles sound intriguing. I can see how you get in the pro with that diet. Thanks a lot as I will definately use that as one of many of my reference points when I sit down and write out my diet plan next week sometime. I like to rely a little more on solid food than powders but I think I'm gonna have to rely on them a little more with the macro breakdown.
    whole food > powder for the most part. However some of my professors dont like it when I bring in tupperwares of food to eat during class, even when I tell them Im competing, LOL. They say all the great smells distract them and my friends haha
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    Haha that makes total sense. And yes, I'm sure your classmates appreciate you not consuming whole chicken breasts in front of them haha. I am picturing myself doing that and how pissed the people in my class. Especially the noon classes. Ha. But ya you gotta do what you gotta do to get your macros in. Ill have to remember this for next year when I'm stranded at school all day.
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    Quote Originally Posted by thestein1016 View Post
    If your workouts are lacking energy, instead of adding more carbs to your refeed add them to your low carb days. If you add them to your refeed days, youre gonna burn through them at the next heavy workout. By the mid part of your low carb run youll be to tired.
    What are you macros right now?

    Im still running 300-130-100 with <6% bf

    I'm not lacking energy but I just lost some strength in my bench and I thought I was looking smaller then I was. Thought I had lost some muscle mass, probably did but hopefully not much. I'm still not counting macros efficiently, my parents don't like spending alot of money on food and I am getting a new job soon so I can buy myself more food. I keep my carbs under 50-70 grams and then on refeeds I just eat more then I would usually.

    I am still having good results but I would love more than anything to have the foods I want all the time and be able to count my macros / cals every day.

    I still need to figure a way to count how much chicken im eating and **** like that. I know some pretty ripped people who don't count macros but I definetly want to asap.
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    Quote Originally Posted by masonmarin18 View Post
    I'm not lacking energy but I just lost some strength in my bench and I thought I was looking smaller then I was. Thought I had lost some muscle mass, probably did but hopefully not much. I'm still not counting macros efficiently, my parents don't like spending alot of money on food and I am getting a new job soon so I can buy myself more food. I keep my carbs under 50-70 grams and then on refeeds I just eat more then I would usually.

    I am still having good results but I would love more than anything to have the foods I want all the time and be able to count my macros / cals every day.

    I still need to figure a way to count how much chicken im eating and **** like that. I know some pretty ripped people who don't count macros but I definetly want to asap.
    You look smaller because when you go low carb you become "flat". Low glycogen storage = less full muscles. Youll notice after your re-feed you look nice and full.
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    Quote Originally Posted by thestein1016 View Post
    You look smaller because when you go low carb you become "flat". Low glycogen storage = less full muscles. Youll notice after your re-feed you look nice and full.
    Yeah defintely look nice and full after I refeed. My abs seems to wash out a bit though. Just means I need to get more shredded haha. I read something about refeeding more often when you are lower bodyfat? I was thinking of training 3 days low carb, Refeeding on an offday, then 3 days on low carb again.

    What do you think? What does your refeed schedule look like?
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    3 low, 1 high, repeat.
    You got it man!!!
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    Quote Originally Posted by thestein1016 View Post
    3 low, 1 high, repeat.
    You got it man!!!
    Thanks man, appreciate the advice from you, and the sample diet plan gives me some ideas.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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    Quote Originally Posted by OrganicShadow View Post
    Theres evidence out now that shows older men respond better to the opposite: fats in the morning, carbs in the evening.
    i would be interested to know more about this as i am older and have been following the carb intake morning and cutoff afternoon protocol. Was there a paper on this?
  

  
 

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