Lowering Bodyfat during cut

[alkalineman]

I was 3 weeks into a cutting program of the diet that Wrath is on in the journey. I eventually added in brown rice mixed with brocolli to substitute yams. I barely lowered my bodyfat and lost very minimal weight. I am 224 now at around 30% bodyfat. When I was younger I was fat, around 220, and I lost to around 155 (in this I lost pretty much all of my muscle. I was like a 32 waist and could bench like 165 max, IF that) from cardio and working out. Then I built up from there to where I am now. I can gain weight but I can't seem to look defined. Any suggestions? When I was cutting I was doing plenty of cardio, maybe even sometimes twice a day. Also I reduced my calories tremendously to the point where I was below my Resting Metabolic Rate. This is strange as to how I was able to function, maybe I was living off what I had eaten before on the bulk. By the way I am 19 and started lifting around 14.

[hscrugger]

my suggestion is to go out and do cardio more. it seemed to work in the past and if you've built up muscle under that 30% BF when you bulked up, it'll come out after you cut.

brennan

[alkalineman]

So cardio everyday? Would it be necessary to do it twice a day every so often or would that be overkill? I would already be on very restricted calories.

[hscrugger]

i don't think it's necessary every day. i try to do it 5-6 days/wk, but certainly not every fucking day. do 30-40 minutes of cardio 4-5x/wk and see how it goes.

brennan

[alkalineman]

Right now because I am on bulk I have a mindset to where I am going to try to pack on as much weight as I can without increasing my bodyfat percentage. So if I go up over 240 and keep the same bodyfat then I will have put on some damn quality mass. I'm around 224-227. Then when I cut I won't drastically cut my calories but I'll lose the gainer shakes and hit cardio so I lose weight even more gradually than I lose bodyfat. How does this sound? Thank you for your time and interest.

[Toni69]

So cardio everyday? Would it be necessary to do it twice a day every so often or would that be overkill? I would already be on very restricted calories.

I have to do cardio 3x a day around 3 wks before a show...45-60 min each time to get my legs cut and to shred that extra bodyfat off so I look as hard as possible. I don't count my calories, I just limit my carbs and fats. Right before a show, if my legs are not where they need to be, about 3-4 weeks out, I am down to 15-20g of only clean fats...around 25g carbs for my low days, 75g for my high. The week before a show is 0 carbs, minimal fats, and loads of cardio..plus weight training just to get a pump.

Whether your training for a show or not, you may risk losing a bit of muscle by doing this, but if its all about shredding, you may need to take drastic measures. You mentioned your on a bulking cycle. You need fat to support muscle you gain, so its all good.
I also take the Animal Nitro, L-arginine/Ornithine and the BCAA stack to help maintain lean muscle and recovery.
This is just what works for me. Myy body can be dam stubborn in wanting to hang on to whatever fat I have left right before a show.

[determined]

Where did you get Wraths diet? I think I had it, but I cannot find it. I would trade my left nut for his vascularity.

[Wasteland]

Where did you get Wraths diet? I think I had it, but I cannot find it. I would trade my left nut for his vascularity.

Here they are. They were exclusive content for registered Animalpak.com users. Week 2 and Week 9 diets:

http://animalpak.com/html/article_details.cfm?ID=289&section=
http://animalpak.com/html/article_details.cfm?ID=334&section=

Trick is to find what works for you... It's trial and error and this is what works for Wrath.

[Bear]

Trick is to find what works for you... It's trial and error and this is what works for Wrath.

I cannot agree more with that statement Wasteland. Dieting is about trial and error.. Hell even pros who have been training for 20 plus years still have trouble with their diets now and then. Just figure out what works for you man.

[alkalineman]

Yeah it is whatever works for you, and that's what makes it so difficult. I was trying Wrath's diet but it didn't work for me. Now I'm back at square one. 16 oz 4 times a day of eye of round, DAMN that is a MONSTER.

[ransom.holland]

Zig Zag

This is the best thing I could tell you to lose weight or even gain weight. Calusate your BMR X your avticity level, and subtract 20% of that. This will be your Zig, your Zag will be your BMR X activity level. What happens is once your dody begins to notice your no longer storaging the same amount of claories it usually needs it's metabolic response is to lower your Metabolism, making it harder to loss weight. IF you Zig'ed for 3days and Zag'ed for 2days you'll be fine. However watch the cardio, because it can hender muscle development, and cause you to destroy that great mass you've put on.

[bigjay]

Have you tryed any fat burning supplements?, what about your fluid and fibre intake?

[alkalineman]

vasopro ephedrine, AMP, thermal rage, animal cuts. always drink a lot of water and metamucil to help with fiber intake.

[xenrus]

alkalineman i've got the same problem , it's a pain in the ass to lose body fat for me.I'm on the 3rd week of cut now still got no result , i will go on for about 8 weeks and well see what happens.I do cardio 4 times a week on am empty stomach and high volume training 4 days a week on pm.Strict diet , cycling the carbs etc but i still got no result.Fatburners don't help me , tryed Animal Cuts / E/K/A all useless.I could go on building musle which is easier and i be proportional after some time but i want to do the deep cut and after that go on building the muscle having a great shape and definition.
Don't give up bro , keep on going i know its fucking hard for people like us to lose fat but what can you do , you have to fight all the way through , there is no way back.

ransom thanks for the advice , will try that one!