Monday, January 23, 2012

Getting to single digit body fat %

There are many different methods people use. Some people use a simple 'anything goes' caloric deficit, some use fat burners and some people absolutely wreck themselves with cardio.

While all of these have their merits the most effective way, in my opinion, is low carb dieting (in conjunction with regular weight training of course).

The beauty of the low carb diet is that it's far easier to eat a caloric deficit. This is for 2 reasons:

  • Eating high protein meals are far more satiating than high carb meals. Meaning you'll stay full for longer (I've also found eliminating carbs from my diet has greatly reduced carb cravings).
  • On a low carb diet one can easily get ample amounts of the essential nutrients (fat and protein) whilst remaining in caloric deficit (yes you dont NEED carbs).

Example of my Diet when Cutting:

Meal 1: 250-300g rump steak, handful of roasted almonds
Meal 2: 250-300g taco meat (beef mince capsicum beans and some spices)
Meal 3: Half a roast chicken and a salad (spinach, capsicum and avocado)
Meal 4: Casein protein shake
Meal 5: WPI Shake (2 scoop)
Meal 6: 250-300g fish, salad, 200g sweet potato (optional, if hardcore cutting go without, if slower cut, enjoy!)

  • Each meal is approximately 2.5-3 hours apart except WPI shake which is directly after workout
  • Drink a lot of water between meals (not with meals)
  • Coffee is allowed, only black
  • Supplements: 2-3 teaspoons of fish oil, Multivitamin, Whey Protein Isolate (WPI) and Casein Protein

That's it! stick to this essential diet plan you'll be well on your way.

If you're still having trouble shredding up don't be tricked into doing doing cardio, it will wreck your recovery and you'll likely end up loosing muscle mass and strength. Just throw in a conditioning training day once or twice a week (I'll be posting my conditioning workout here very soon)

 first current pic, been sick for a couple of weeks lost a kilo or two hopefully gain it back in the coming weeks. 

current weight: 77.5 KG (171lbs)

current height: 183cm (6'0")

(this post will also be seen in the nutrition tab).

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