Can this be done in 4 months??

[jnuts]

Sounds good, can I ask you what your diet consists of? and your training? Is clen all you used or other stuff to get you to a low BF? My diet has always been the challenge for me, if i have something on paper I will follow it religously. Your abs look awesome!! would luv to get a sixpack

 

[BrickGirl]

http://boards.elitefitness.com/forum/showthread.php?s=&threadid=163486&highlight=updated+ab+shot

there is my progess when i went to nationals. I hope it helps

 

[jnuts]

Thanks

 

[JJFigure]

I agree with BrickGirl - I cut the cardio out post season too, and it really just let me focus on lifting. I actually start my diet cycle next week - I'll start changing my macronutrient breakdown by going back on the Anabolic diet, and I'll slowly start decreasing kcals. Once I get to the lowest kcal point I let myself get to, I start gradually increasing cardio. I don't change my lifting routine though.

 

[jnuts]

whats the anabolic diet? how much kcals do u decrease and how long before u drop more?

 

[jnuts]

1 more ques. JJ Figure, do use any supplements?, clen, anavar to get to the low BF digits?

 

[JJFigure]

The Anabolic diet is Dr. DiPasquale's version of a CKD sans ketosis. He's re-engineered it as the Metabolic diet, and you can get info on it at www.metabolicdiet.com. Basically, I eat 50-55%pro, 40-45% fat, 5% carb Mon - Fri (my ratios are slightly diff than his - I like eating slightly higher pro than fat), and 70% carb, 25% fat, 5% pro on Sat and Sun. Mon - Fri I use the ratio 11xbodyweight for my kcaloric level, and I increase kcals 25% on Sat and Sun.

I won't drop to that kcaloric level right away though; my first two weeks will just be adjusting to going back on a low carb diet. I'll keep my carbs really low to get the metabolic shift back into burning fat for energy vs. carbs for energy. I'm eating ~2100-2300 ckals right now, so I'll drop to 1700-1800 kcals/day initially. From there, it all depends on how fast I'm dropping weight. I expect a decent drop the first week (water loss), then I'll slow down to 1 lb./week. If I lose more than that, I will increase the kcals slightly. Within 3-4 weeks, I should be at 11xbodyweight (1400-1500 kcals/day). I won't drop lower than than in kcals; once I stop lowing weight at this level, I'll start increasing the cardio.

I've only used EC (the real stuff, not ephedra), yohimbine hcl, and yohimburn in the past. I've started competing in Europe though, and it was suggested I should start using clen, since everyone there uses it quite heavily. So, I researched the hell out of it, found plenty of evidence it will help prevent catabolism of muscle, and decided to use it this diet cycle. I won't start on it right away though - I want to lose some water and bodyfat before I start it up. It seems to be more effective if you're leaner.

 

[jnuts]

Thanks for all the info, I can see how you really have to play w/the diet and see what works. I've tried Yohimbine HCL from anabolic Fitness and i like it much better than Hydroxycut or Zenadrine etc. Have you ever heard of Spirojet? its another EC. Is your energy low when you first start the Anabolic diet?

 

[jnuts]

Do you drink coffee at all and do use cream or black? I wondered if this has an effect on the Anabolic diet/ I have 2 cups in the a.m. but I use splenda and non-dairy creamer, would this be alright on the anabolic diet?

 

[JJFigure]

I really have no energy problems with the Anabolic diet - I have a lot of energy, sleep well, and hold my strength levels. If anything, I have a tendency to forget to eat when I'm on it, so I have to be very careful about following a timed meal schedule. Not everyone adjusts to low carb diets as easily though, so I think its just something you have to try. I go very low carb - 15-20 grams/day, but my PL friend uses it for making weight, and his low carb days are 100 grams/day. In other words, you can modify the carbohydrate level based on how well you adjust to that level of carb intake, and still see results with the diet.

I don't drink coffee - I've just never really developed a taste for it. I do use EC with 200 mgs of caffeine, so I don't see how a couple cups of coffee would hurt you. The only change I'd make is using real cream instead of non-dairy creamer - remember, this is a higher fat diet. You can get away with things like that.