how low bf is possible to diet down to whitout loosing musclemass, 2part question?,,,

[marcu_s]

im right now on my 10 week or so...cutting a few lbs.
at this stage ive lost about 20 lbs or so.
doing 50% prot 30% fat and 20% carbs.
changing the fat and carb ratios depending on if im training that day or not.

2300 cals a day,
training 4 days a weekca,rdio 4-5 times a week for 40-50 min.

im fucking starving!
i have the dicipline, i want to get hard as fuck.
never been this cut, and im not even cut, 10 % i would say.
weins are starting to come out on the legs and calves, arms and delts. i can see my abs, atleast the upper 4 pack when relaxed, and the waist is pretty tight.

i want to get down to 7-8 % and try to keep it between 9-12 % during the offseason too.
i know its all about diet and cardio, but i got that in check, i know how my body reacts to the protein,fat and carbs ratios.
and just read tats dieting info thread,

now to the questions.

1. how low can i go in bf whitout risk of loosing muscle if i keep my diet as it is?

2. how should i plan my diet, upping the cals and such, when going into offseasonmode, to not going into that rebound and putting on to much water and fat?

 

[cobracock1979]

Re: how low bf is possible to diet down to whitout loosing musclemass, 2part question

1. Keep the protein levels high
2. I would take a product to lower sbgh, ie Unleashed

Post ur diet and some pics bro

 

[SupplementKingdom.com]

Re: how low bf is possible to diet down to whitout loosing musclemass, 2part question

Very hard question and an almost impossible task. Even at the optimal weight loss rate, youre gonna lose a little muscle no matter exact you try to get it. Keep protein high of course, complex carbs and efa's as well, keep the cardio at the optimal level to ensure your burning fat stores not muscle.

 

[Steve720]

Re: how low bf is possible to diet down to whitout loosing musclemass, 2part question

DEFINITLY get on some BCAA's if your looking to hold onto your LBM (musclemass) while cutting bodyfat. They will help TREMENDOUSLY, do a search on them and you will see. I recommend 5g, 3x's per day - before/after workouts and before bed. I like the ON brand because it mixes well with water/liquids (unlike some other brands I've tried such as "NOW" brand)

 

[baw333]

Re: how low bf is possible to diet down to whitout loosing musclemass, 2part question

Very hard question and an almost impossible task. Even at the optimal weight loss rate, youre gonna lose a little muscle no matter exact you try to get it. Keep protein high of course, complex carbs and efa's as well, keep the cardio at the optimal level to ensure your burning fat stores not muscle.

How do i know what the optimal level of cardio is? im in the same boat as marcus.

 

[frizzy23]

Re: how low bf is possible to diet down to whitout loosing musclemass, 2part question

Your question is extremely complicated no matter what when losing Bf you will lose some muscle.
Here are some things i suggest
1.Keep EFA's,High Protein,Keep Macro in check(dont lower anything to much)
2.If you are carb cycling or doing a keto diet/low carb diet I would suggest adding carbs slowly. This is what i have found best that works for me. Start adding carbs Morning/Pre/Intro/Post workout until you reach your desired carb for the bulking stage

 

[frizzy23]

Re: how low bf is possible to diet down to whitout loosing musclemass, 2part question

How do i know what the optimal level of cardio is? im in the same boat as marcus.

Try the Karvonen Formula-it takes into account resting heart rate (current condition) to determine one's target heart rate. This way, you can expend just the right amount of effort that is suitable for your current cardiovascular condition, instead of following a pre-set MHR formula, which differs for everyone.

Max Heart Rate (MHR)= 207 - (.67 * age)
Resting Heart Rate (RHR) = heart rate upon waking while lying in bed
Heart Rate Reserve (HRR) = MHR - RHR
Target Heart Rate (THR) = (HRR * X%) + RHR

X can be whatever intensity you desire. There really is no set-in-stone percentage for low, medium, or high intensity. You can pick any numbers you want, really. For convenience sake, we can pick 30%, 60%, and 90%, respectively.

For me, that would be:

MHR= 207 - (.67 * 22) = 192
RHR= 50
HRR = 192 - 50 = 142
THR = (142 * .3/.6/.9) + 50
---> Low = 93bpm, Medium = 135bpm, High = 178bpm

Sorry i have to post twice just didnt read all the post