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

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  1. Quote Originally Posted by ch33ze View Post
    this was a very good thread for me! lots of great info!
    thanks
    Glad you liked it!
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-


  2. 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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  3. 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 .
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  4. 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!
    PEScience Representative
    http://pescience.com/insider http://facebook.com/pescience

  5. 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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  6. 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

  7. 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?
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  8. 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

  9. 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

  10. 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.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  11. 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

  12. 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.
    Training log:

    http://anabolicminds.com/forum/workout-logs/267913-jswains-training-log.html

  13. 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.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  14. 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.

  15. 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?
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  16. 3 low, 1 high, repeat.
    You got it man!!!

  17. 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-

  18. 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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