Ask me anything about Losing fat and getting ripped

[Kasino416]

How long have you been lifting?

3 years, but I've only started dieting since March. Here is some motivation for you guys, my 3 month cut. March- End of May. B4 and after to stress the importance of dieting correctly.

 

[Kasino416]

props to you breh

do you fukks with cheat days?

what about cardio?

I do cardio every day, 35 mins low intensity after my lifts- cardio is a must to lean out - just dont over do it. Cheat days I keep it healthy, I'll whip up some protein pancakes, heres the recipe.

 

[Jesus]

3 years, but I've only started dieting since March. Here is some motivation for you guys, my 3 month cut. March- End of May. B4 and after to stress the importance of dieting correctly.

No before and after with same pose....shyt really doesn't give the "cut" it's justice.

 

[Teko]

My Split is as follows:

Chest/Tri's
Back/Bi's
Legs
Shoulders

I do 300 ab reps every day, and since I'm cutting now, I do 300cals worth of cardio (normally equates to 35 mins LIIT). I prefer LIIT as it burns NO muscle. People have been tricked into doing HIIT, and wonder why they arent seeing gains.

For Lunch & Dinner, I normally eat one of the following servings of meats:
Boneless skinless chicken breast - 7 or 8oz portion (depending on what my food supplier has at the time), 8oz serving of flank steak (one of the leanest meats out there), Salmon Fillet, or Salmon Steak, Tilapia. For carbs, I only eat sweet potatoes, and a serving of veggies - asparagus, green peppers or broccoli. I stick to green veggies now as these are the cleanest (no carrots, cauliflower, bell peppers - yellow/orange as these contain sugars). People think they understand dieting but they really dont. There is a smoothie thread on this same forum with people saying they use entire bananas, oranges, pineapples in their shakes every day, even twice a day LOL, these sugars, although natural, will prevent you from ever sitting sub 10% and having shredded 6 pack abs.

You have nice upper body development but I hate the broscience
I know people who do HIIT cardio and they are shredded and I also know people that don't do cardio AT ALL and they are also shredded.
I also know people that don't do a lot of weight training and they are shredded and have far better definition than people that go to the weightlifting room at least 4 times a week- yep, some sprinters fit firmly into this category.
You can work most foods into your diet and still go sub 10%. Body composition comes down to overall diet/macros and at times hobbies (swimming/ water polo/dancing/ gymnastics)

There so many different to achieve the same goal breh. I think that you should just stick to telling people what you did and stop right there.

 

[Fellatio]

I looked like you at 205 but my arms weren't as big. Im 6,2 and at that time 195. I haven't dropped under 225 in 3 years despite working my ass off.
Im about the same muscle mass
What do you recommend as far as calories and cardio?

 

[OmegaK2099]

How Do I lose unwanted belly fat? I do all sorts of crunches and i still got a pudge, Im a skinny dude but this has me feeling

 

[Kasino416]

You have nice upper body development but I hate the broscience
I know people who do HIIT cardio and they are shredded and I also know people that don't do cardio AT ALL and they are also shredded.
I also know people that don't do a lot of weight training and they are shredded and have far better definition than people that go to the weightlifting room at least 4 times a week- yep, some sprinters fit firmly into this category.
You can work most foods into your diet and still go sub 10%. Body composition comes down to overall diet/macros and at times hobbies (swimming/ water polo/dancing/ gymnastics)

There so many different to achieve the same goal breh. I think that you should just stick to telling people what you did and stop right there.

k, not going to argue with u..seems like people are more interested in arguing/debating than asking questions, learning things. No sweat off my back.

 

[Kasino416]

You have nice upper body development but I hate the broscience
I know people who do HIIT cardio and they are shredded and I also know people that don't do cardio AT ALL and they are also shredded.
I also know people that don't do a lot of weight training and they are shredded and have far better definition than people that go to the weightlifting room at least 4 times a week- yep, some sprinters fit firmly into this category.
You can work most foods into your diet and still go sub 10%. Body composition comes down to overall diet/macros and at times hobbies (swimming/ water polo/dancing/ gymnastics)

There so many different to achieve the same goal breh. I think that you should just stick to telling people what you did and stop right there.

This is true, but the average person will not be successful with IIFYM. But you're right, this is what works for me, but youre actually contradicting yourself because IIFYM works only for some, it isnt a one size fits all solution, nothing is.

 

[im12whatisthis]

High Intensity Interval Training, and
Low " " "

Basically, its where you switch back and forth through the speed setting on whatever cardio based machine you are doing. A lot of people do HIIT, not realizing they are burning off precious gains. They sprint between 5.5-6.5-7.5, and back down etc. - I used to do this, and it worked in staying lean, but I've seen much better results, muscle maintenance with low intensity. Essentialy I power walk from 3.8 speed (2 incline), go up to 4.1, and a max of 4.3, then just keep cycling through though speeds every few mins for 35 mins. By the end you will be pouring sweat, and you will not have burned any muscle mass.

With respect to diet, ditch the fruits!! the only fruit I eat is a quarter of a banana every morning to sweeten my oats, as per the recipe I provided earlier on. Keep all of your vegetables green e.g. spinach, broccoli, asparagus (my fav), green peppers. These fruits/veggies do not contain sugars and are more water based. They assist in burning body fat. You want to stay away from all other veggies and fruits as the sugars contained in them will sit on your stomach, bloating you, and provide a counter to effective fat loss.

With all due respect but you're doing HIIT wrong, 7.5 mph on a treadmill is a light jog for most people (unless you have really bad gpp). What you describe is LISS w/intervals. Plus HIIT is not effective and hard to replicate on a treadmill for various reasons.

And you probably shouldn't tell people to avoid fruits for said reason unless they are allergic or have a medical issue. Fruit is one of the best foods to stack around a workout (pre and post) and provides you with tons of health and muscle building benefits. The sugar doesn't "sit in your stomach" either. Avoiding processed sugars is a good idea because they lack the fiber and micro nutrients found in natural fruits, but do whatever you gotta do.

Props on you're physique though.

 

[Kasino416]

With all due respect but you're doing HIIT wrong, 7.5 mph on a treadmill is a light jog for most people (unless you have really bad gpp). What you describe is LISS w/intervals. Plus HIIT is not effective and hard to replicate on a treadmill for various reasons.

And you probably shouldn't tell people to avoid fruits for said reason unless they are allergic or have a medical issue. Fruit is one of the best foods to stack around a workout (pre and post) and provides you with tons of health and muscle building benefits. The sugar doesn't "sit in your stomach" either. Avoiding processed sugars is a good idea because they lack the fiber and micro nutrients found in natural fruits, but do whatever you gotta do.

Props on you're physique though.

Didn't mean to avoid fruits all together, rather not overdo it. 2 bananas per day? I was seeing stuff in the smoothies thread that made me touch on it here. Plus, there are numerous vitamins that provide the same health benefits that all fruits do, without the cals & sugars. But people lack knowledge in supplementation as well. A GNC Mens Mega Multivitamin will provide you with more vitamin C than an entire orange will, saving you the calories and the sugars.

Believe what you want, but I obtained this physique not through luck, but various trial and error in diet, mixed with hard work. Seems like people are more concerned with discrediting what I'm saying, rather than asking questions. Again, made the thread to help, not sound like a knowitall.

This is what I looked like when I first started lifting, I think I know enough to give advice on how to lose fat. but hey, there is no need to listen to me.

 

[im12whatisthis]

1 Clementine 30 cals, 200 mg potassium, 9 g carbs, 6 sugars, 145% vitamin c. Plus that GNC Vitamin lacks the phytochemicals the fruit has and costs $40 something for 30 days worth. Clementines are $4 for like 20.

 

[Jesus Is Lord]

Seems like some are throwing shade at fam and I don't understand it. He apologized for his initial approach, he showed and proved his quads, and he's just trying to help. Whatcha want from the kid? Reminds me of Krack but Krack got good hair, wet or dry.

Edit...fam does have good hair.

Can't we all just get along?

 

[Jesus]

People don't like broscience....

 

[Versa]

- Do you do both dead lifts and squats, or do you feel you can stick to just one and get strong results?

I do both. I love squats, but I really hate deadlifts. I'd toss them in the bushes entirely if it weren't for how effective they were.

- I'm currently doing lots of HIIT cardio on the daily while still hitting every body part at least once a week. I know this isn't ideal in your opinion since you feel HIIT kills gains, but I am about 12 pounds overweight and want to get it burned off relatively quickly. I am seeing GREAT results, so I know it works too. My question to you is once I'm down to the weight I desire, can I still gain back the muscle I will inevitably lose in this time? Once I'm down to where I want to be, will toning it down from 7 days a week to 3 days a week be okay?

- While in my fat burning phase I am taking in 2100 calories a day(2600 was my maintenance). Once I'm at the weight I want to be and it's time to begin focusing solely on building my muscle mass while keeping my fat low, how much should I increase my daily calorie intake by?

- To get the v shape below the belly button and above the dikk like this...

Are there particular workouts you do to target those muscles such as abdominal pendulums(aka windshield wipers), or will traditional ab work out, getting to a low enough bf%, and the right genetics bring those in?

- do you prefer crunches or sit ups?

- What works outs do you suggest to work the serratus anterior?

aka those tiger-slash-like muscles to the sides of the upper abs

- My desired body type is something close to an Adrian Peterson with slightly more definition in the ab area

Realistic goals under natural means? Any signs of hgh/steroid use in AP? As you can see with these pics, I don't want a body fat percentage quiet as low as yours, so will this allow leeway for more fruits? How much protein should I be looking to eat daily. When my daily HIIT cardio training is done, I should be around 6'1 and 200 pounds.

Thanks for all the advice. Much appreciated.

 

[Majestic Pape]

Can you fight? If not, what good are all of the muscles for?