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Dutch bags. Any BBing questions you may have Ill answer in this thread ..
- Thread starter Wulfgar
- Start date
but then we'd have to move it out of C&C, and that wasn't what Wulfgar wanted. I think it was digger (RIP) who said in order to keep it in C&C it can't be entirely BB/training/AAS related...so that's what we've been doing.
needtogetaas
New member
If we took all the crap out of it I would gladly move it to weight lifting and make it a sticky.
As it stands this thread is in chat and not worthy of a sticky (not in chat anyway). Say the word and I will have this bad boy cleaned up and stuck up in the training board before the sun comes up. Hell the weight lifting board could use it bro. It could use a little more of you to.
As it stands this thread is in chat and not worthy of a sticky (not in chat anyway). Say the word and I will have this bad boy cleaned up and stuck up in the training board before the sun comes up. Hell the weight lifting board could use it bro. It could use a little more of you to.
This would be good in the training forum, yes, but it also has a lot of AAS posts, and some supps related posts...so since it spans all these aspects of BB'ing...where the hell should it go?
Maybe we can copy it to AAS, training and supps? lol!
Seriously, there is a LOT of great info on SO many topics related to BBing in this thread. The AAS guys, and training/supps board guys and gals should all be directed to check this thing out.
U
UA_Iron
Guest
I got a question.
I'm sitting at 218 at 5'8 probably 18% bf. Ideally I'd be like 200lbs at around 10-11%. Whats the best way to cut down fast and retain as much muscle as possible? Obviously diet is 95% here, what about training? What kind of macronutrient breakdowns (by percentage) you prefer when dieting to retain as much as possible? I'm not opposed to some cardio either...
I'm sitting at 218 at 5'8 probably 18% bf. Ideally I'd be like 200lbs at around 10-11%. Whats the best way to cut down fast and retain as much muscle as possible? Obviously diet is 95% here, what about training? What kind of macronutrient breakdowns (by percentage) you prefer when dieting to retain as much as possible? I'm not opposed to some cardio either...
I am going to answer the question 2 fold to give everyone some info and also answer your question. Basically I am going to tell you how a meso responds best and what an endo needs to do. For you bor, we need a combo of the 2, skewed toward what your particular goals are(IMHO you are 80%meso, 20% endo)
Meso:
These guys generally possess low to medium BF. It seems they can eat and grow on most any diet without a substantial gain in BF. They have med to large bone structure and the prominant X frame appearance(think Flex Wheeler). Since they possess a med-high metabolism yet have favorable anabolic hormone profilesnaturally most of these guys are successful on almost any protocol. Tere are few true mesomorphs and those ones really irritate the crap out of everyone else who have train, eat and diet twice as carefully.
As a general rule meso's should eat about 17-21 calories per lb of BW for lean gains. a 50/30/20 ratio of protein-carbs-fats. Some form of cardio is important(rough sex is best). But a few days a week of HIIT will keep the meso looking ripped year round.
Endo's(Ill spend more time here cause this is more detailed):
Generally have a large bone structure and a propensity towards high BF, slow metabolism, and a small amount of muscle masss and actual muscle size. Most are pretty strong in the gym but due to the sluggish metabolsim have a hard time peeling fat away. Seems like most of these guys get so frustrated with their inability to get lean they end up giviving up all to often. Its sad to me because they often have a mammoth upside potential to look amazing.
Most endos dont like to hear it but they have higher than normal estrogen levels(speciaifally 17b-estradiol), this is due to the high BF levels(think chicken or the egg, estrogen promotes fat, fat promostes estrogen. viscious cycle) And endos are generally very insulin resistant. The reason high levels of fat equals extra estrogen(and vice versa is because estrogens are highly anabolic toward fat tissue and only moderately anabolic toward muscle. the result is increased fat growth due to improved nutrient storage moderated by insulin........in fat(sucks huh?) it seems obvious endos NEED some form of /slin/estro control in place as a basis of any protocol.
Ok on to the good shit!! Diets play a major role in hormone profiles. High fiber diets tend to help reduce estrogens in the form of steamy dueces. Certain fats such as ground flaxseed, contain lignans that block estrogens while increasing insulin sensitivity. So the goal of the endo is a high protien, moderate healthy fat diet, high in unsaturated fat and under 100G carbs daily(soley from leafy green veggies)
Think simple. Thnk of eating all the eggs and meats you want 6 times daily. This includes sausage, beef, pork, while adding 3 small salads with a dressing made up of 1 TBSP olive oil, 1 TBSP flax, and 1TBSP vinegar and u have created a kick ass keto diet. Doing this u will create the maximum production of testosterone, while inhibiting estrogen.
As for training i always hear about how endos shuld use higher reps. Well I have a medical term for that theory: Horseshit. The goal is to have max muscle stim. Choose either a high volume appraoch of high intensity approach(Ive outlined several throughout this thread). Rep range doesnt really mean shit but rest time does. 30-45 seconds in between sets MAX.
Cardio should be performed AFTER resistance training at least 5 days a week for at least 30 min.
Key points for good(fat) bros
-2-2.5g of protein per lb of BW daily
-.5g of carbs or less daily(from greens)
-3 TBSP each of flax and olive oil daily
-CLA 3-5 G daily
-Try to get in up to 8 meals a day
IMHO it is always better to be somewhat lean for long term msucle gains/retention/health. Over 12% is really just unhealthy and uneccesary. Follow what i said(I know it may be kind of shocking to implement) but you will reap some pretty amazing rewards
and remember this is for bro's who are natty or on a low dose test cycle. Drugs like AAS/GH/slin/Clen/T-3 DRAMATICALLY change nutrient absorption and allocation
For an endo female using t3 and clen would you do any change on this protocol?
