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my pic: cutting down BF%

ProteinFiend

New member
Hey, just wondering what you think my bf% is... im guessing around 13-15% in the pic.... I weigh 200lbs and am 6'4.

PIC

PIC#2

Sorry about the shitty quality... I don't have a photo crew.

As you can see I am kinda lanky but I have stubborn fat on my chest, lower abs, and love handles. Any way you can think of to fix up my shitty physique?

I currently lift heavy 3-4 times per week, cardio 3 times HIIT after lifting, and have been doing a CKD for 3 weeks then one week off then repeat.... I am also taking an ECA stack twice on days I train. Any ideas?
 
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Careful not to go too hard on the cardio...for most effecient fat burning you should be at 45-65% max HR...still able to carry on a light conversation. This isn't actually true cardio as it isn't stressing your cardio system too much. It's good to mix it up with some high intensity cardio, but not the best fat burning mode. Also make sure you put in about 40 min each session. You might want to try circuit training with the weights...it won't get you big but it will get you lean.

JoBu
 
you look a little lower then 13-15%. They normally say if you can see your abs you are hovering in at around 10%. I'm 12% and you look a little leaner then I am. Of course for some reason my BF is wierd, I have vascular arms, good upper 4 abs and a good amount of chub hanging over the belt.
 
MrMakaveli said:
Look to your diet first, what is it like?

like i said... i was doinga ckd for 2-3 weeks with a carb up friday night through saturday night... basically my diet was:

Meal 1: eggs & bacon
Meal 2: 2 chicken breast w/ flax oil
Meal 3: 2 hamburger w/ cheese

Random snacks and/or small meals consisted of peanuts/walnuts/peperoni...

Now I'm just eating a healthy low carb diet, but not a keto one:

Meal 1: eggs & bacon w/ Pancake
Meal 2: Tuna Sandwich
Meal 3: 2 Chicken Breasts
Meal 4: Chicken quesadilla or omelette

No snacks besides soy chips or possibly peanuts every once in a while. Nothing processed (for the most part) and nothing fried.

Let me know what you think...
 
I'm not a big fan of a ckd, so you may not like my opinion, but, i would increase the meal frequency, and eat about 100 more grams of protein a day(assuming I'm estimating right, and you're only eating about 150'ish a day), maybe 100-150 carbs, about 50-75 after w/o, and the rest low glycemic. moderate fat, 50-70. At your bodyweight, that shouyld do the trick. Thats my diet method, I'm about 5'9 and 205.
 
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