Trying to lean out/DC a good choice?

[bilat]

I'm around 170lbs now, don't know about my bodyfat % but i'm pretty lean. I want to get down to 5% or so, don't know how low really but I need to lose a little.

What would the best routine to do while trying to lean out and gain a little muscle?
I'm definitely going to be doing HIIT 3x/week, I'll take whey before with water and i'll probably do it around noon or early afternoon.

I've heard people say DCs good for fast mass gains and they don't gain bodyfat, so I planned doing that then adding in HIIT to drop my bodyfat but I don't know if that'll work. And I don't know if I can get 340g of protein each day, that's a lot.
I've also read about German Body Composition and I was thinking of trying that.

What do you guys think?

 

[bilat]

I think i'm gonna stick doing DC, but i'll do HIIT on my off days except Sunday and I think i'll only do 1.5x bw because 340 is just way too much, I can't afford to eat that much.
I'm gonna try to eat as little carbs as possible though.

 

[casualbb]

Sure, see how it goes. Can't go wrong with DC.

 

[gonelifting]

DC is an INTENSE regimen, I don`t know how you`ll have the energy for the workouts with very little carbs.

"carbs, use them wisely" a message bought to you by the Carbohydrate Foundation of America

 

[bilat]

How many carbs do you think a 170lb person needs while doing DC?

I was thinking of doing TKD style and just getting my carbs post and preworkout.

 

[bilat]

bump

 

[JJFigure]

I train heavy year round, even when I'm cutting on low carbs. I actually gain strength during my last two cutting cycles by using a cyclical low carb nutritional approach (Anabolic Diet). If you take the low carb approach, you are basically training your body to use fat for fuel instead of sugar (carbs), so if you keep in enough EFAs, you shouldn't have a problem. But, you also get some hormonal benefits from a cyclical low carb diet - more so for men than women; in men, this type of diet has been shown to boost testosterone levels and GH levels. A couple other diets using this approach are the Beverly Nutrition diet (hardasnails is having excellent results on it), and the Natural Hormonal Enhancement (NHE) diet.

I'm using a form of the Dual-Factor Hypertrophy training; I tend to prefer training in the 3-5 rep range and neglect hypertrophy training, so this was a good approach for me to switch to. It forces me to do a little work in a slightly higher rep range (6-8 and 8-12), although my compound movements are still in the lower rep range.

I find if I train heavy and focus on compound movements, even when cutting, I retain my muscle mass more easily. Even on this long diet cycle (15 weeks), my arm/chest/shoulder measurements haven't decreased, and that's after I've dropped fat. And yes, I'm a nattie.

 

[IJ26]

where do you find info on DC training?

 

[IJ26]

Forget that its in the sticky at the top of the page

 

[bilat]

I train heavy year round, even when I'm cutting on low carbs. I actually gain strength during my last two cutting cycles by using a cyclical low carb nutritional approach (Anabolic Diet). If you take the low carb approach, you are basically training your body to use fat for fuel instead of sugar (carbs), so if you keep in enough EFAs, you shouldn't have a problem. But, you also get some hormonal benefits from a cyclical low carb diet - more so for men than women; in men, this type of diet has been shown to boost testosterone levels and GH levels. A couple other diets using this approach are the Beverly Nutrition diet (hardasnails is having excellent results on it), and the Natural Hormonal Enhancement (NHE) diet.

I'm using a form of the Dual-Factor Hypertrophy training; I tend to prefer training in the 3-5 rep range and neglect hypertrophy training, so this was a good approach for me to switch to. It forces me to do a little work in a slightly higher rep range (6-8 and 8-12), although my compound movements are still in the lower rep range.

I find if I train heavy and focus on compound movements, even when cutting, I retain my muscle mass more easily. Even on this long diet cycle (15 weeks), my arm/chest/shoulder measurements haven't decreased, and that's after I've dropped fat. And yes, I'm a nattie.

So how low is your low carb? Do you do it TKD-like and just have carbs pre workout or spread throughout the day, just morning?
My only real source of good fats is Extra Virgin Olive Oil, how many table spoons of that should I aim for?
Do you think around 250g protein is enough for a 170lb male?
I'm going to be doing DC, he recommends 2x BW but I can't afford eating 340g daily.
Do you think DC is good for leaning out or would something else like you're doing be better?
I really like the ideas of stretching, slow negatives, and statics at the end of DC.