Wafflestomped
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I would really appreciate a BF% estimate. Thanks guys
Edit:
Weight: 180
Height: 5'8"
Edit:
Weight: 180
Height: 5'8"
Yea lower abs usually comes in around 10%. Your almost there. Maybe cut some sodium were you will hold less water?Thanks guys. My lower abs really do not want to come in lol
Just like me bud!I have a moderate amount of sodium in my diet right now, I'll try and cut back a little. Yeah my lower abs have always plagued me. I cut down last year and I was getting a ton of definition in my legs/arms/shoulders/back but the abs never wanted to fully come in. I think I'll have to get to a pretty low body-fat% before they finally do.
Yea but cutting sodium will help to an extent!Ain't really sodium IMO just fat. That's the "stubborn" spot. Check out Lyle McDonalds book on stubborn fat. I'm dieting right now to 6-7%.. At 9% right now. There are a couple of keys I've noticed when cutting to get that lean. Thank god for my coach... 1) slow and steady. Anything quick you're gonna lose muscle 2) lift heavy as fuark. Keep the muscle!! 3) do not completely remove carbs completely if they help you perform!! Gradual decreases. I'm doing 100kcals a week and 25g CHO. 4) patience 5) more patience 6) high carb refeeds, low low fat. My refeed is today and it'll be about 30-35g of fat. All trace sources except 1/2 TBSP MCT Oil. Box of banana nut cheerios post workout though 90g of sugar in mah butt 7) whatever cardio doesn't hamper recovery, do that. I was always a HIIT guy but I switched to LISS and I'm recovering better and still hitting PRs in a deficit. Hope that helps bud
Thanks for the insight, I follow a majority of what you have outlined it things seem to be moving along.Ain't really sodium IMO just fat. That's the "stubborn" spot. Check out Lyle McDonalds book on stubborn fat.
I'm dieting right now to 6-7%.. At 9% right now. There are a couple of keys I've noticed when cutting to get that lean. Thank god for my coach...
1) slow and steady. Anything quick you're gonna lose muscle
2) lift heavy as fuark. Keep the muscle!!
3) do not completely remove carbs completely if they help you perform!! Gradual decreases. I'm doing 100kcals a week and 25g CHO.
4) patience
5) more patience
6) high carb refeeds, low low fat. My refeed is today and it'll be about 30-35g of fat. All trace sources except 1/2 TBSP MCT Oil. Box of banana nut cheerios post workout though 90g of sugar in mah butt
7) whatever cardio doesn't hamper recovery, do that. I was always a HIIT guy but I switched to LISS and I'm recovering better and still hitting PRs in a deficit.
Hope that helps bud
Dude, I like your style.Only reason why I'm iffy on sodium is you need some for pure muscle function / contraction. I don't add salt to anything really except my pre workout rice cakes. I find I don't cramp if I have a little extra sodium. As long as you're not eating a **** load of processed crap you'll be good to go sodium wise and when in doubt just drink more water.
Just my two cents
I eat around 4000mg of sodium a day!Dude, I like your style. I add some salt to my intra workout BCAA mix. It's actually the "low sodium" salt that has added potassium to it. Seems to help me out a lot. I just get a bunch of sodium from lunch meat and cheese that I eat, so that's the main area I could cut back on... swap out lunch meat for chicken breast or something. Also, I like the idea of doing a full contest prep a long ways out. I want to cut down pretty lean and then bulk up very similarly to how you laid it out. How long have you had a coach? If you don't mind sharing how much is he charging you?
<1g per day checking inI eat around 4000mg of sodium a day!
My chicken tenders that i eat contribute to it mostly, so in thinking that i dont actually get ~4000 cause some may get cooked out when i bake my chicken! I eat 2lbs of chicken a day!<1g per day checking in Once upon a time I was closer to 5-6g a day, hot sauce belongs on everything
I'm around 3-4g per day. And I agree, hot sauce is great<1g per day checking in
Once upon a time I was closer to 5-6g a day, hot sauce belongs on everything