HELP! Anyone here able to get under 10%?

[stefano]

I asked before but no takers , I am wondering if anyone here has been able to get into the single digit bf %. If so can they give me a sample week diet with macros so I can see where I am going wrong. I am currently doing CNS with my loads on friday. I am lift heavy every 5 days a week.
example:
monday : legs (workout time 1 hr)
deadlift:
warm up : 7 x 250, 7 x 250, 5 x 280
WRK sets: 4 x 315, 4 x 350, 1 x 375, 1 x 395, 1 x 411
Power cleans:
Warm up: 5 x 227, 6 x 227,
WRK set: 3 x 235, 2 x 245, 2 x 245, 1 x 250, 1 x 270, 1 x 270, 5 x 225

Tue: Back :
Kiefer ” 3/15/10 but added some more barbell curls and cable curls ABS

Wed: Chest TRI
Flat bench DB: Warm up 12×55 , 10×65 , 7 x 85
WRK set 5 x 95 , 5 sets of 5×100 , 5 x 75,
Incl Bench DB: Warm up : 10 x 55
Wrk Set: 5 sets 12 x 75
Cable Flys: 7 sets of 12 x 80

Skull Crushers DB: 4 set 10 x 45 lbs
Tri push down Strt bar : 12 x 70, 10 X 80, 8 X 100, 5 X 140 (5 SETS) 1 min break bt sets
Tri rope: 15 x 80 (5 sets) min break

Thurs Legs
Power cleans:
warm up : 5×135, 5×185, 5×205
work : 5×5 @ 225 1 min break bt sets
Deadlift (pulled groin so normally one day would be squat and front squat)
Warm up: 10x 155 , 10 x225 ,
Work set: 5 x 255 , 5 sets of 3×275 ( 1 min break b/t sets) , 5 x6 @ 225
Barbell hack squat : 10 x 10 @ 135

Friday : Arms
Shoulder:
Standing barbell strict press: 10×65, 10×85, 10×95, 8×105, 8×125, 3×4 @ 135, 8×105
Seated arnold press: 10×35, 10x 45, 4×10 @ 55
Tri :
Dips 4×12 bw
Push downs : 12 x 70, 10 X 80, 8 X 100, 4×12 @ 80
Rope: 5×12 @ 75
Bi’s:
BB curls: 10 x 65, 10x 75, 5 x 95, 5×3 @ 100
incl Db curls : 4x 10 @ 45
Lying Cable curl: 4 x 12 weight differs on how tired I am
Forarm work
Abs : Cable curls

I am 5’11 @ 195lbs I was measured at 12% bf
A sample diet of mine is:
Breakfast:
7am coffee with Heavy cream
8:30: 3-4 eggs with butter, 4 oz turkey, 2 slices of bacon, 668 calories
Mid morning :
Whey 1 scoop and 10 grams creatine
300mg COQ10 and 800 mg omega-3
8 oz chicken
protein Lunch:
12 oz chicken breast salad with oil and vinegar : 450 cal
Dinner: 6×6 protein style from in&out no tomato no spread: 1280 cal
Scoop whey and 10 grams creatine
Total 2798 cal 31 carbs, 146 fat, 296 protein

Breakfast :
coffee w cream
8:30 3 slices beacon and 3 eggs with butter
10:00 scoop whey and 12 grams creatine coq10 and omega 3
12: 1 lbs 80:20 ground beef
2: 3 cheese sticks and 1/4 cup almonds
6: 16 oz carne asada
10: scoop whey and creatine 12 g
2778 cal 29g (15 usable 16 fiber) carbs , fat 166g, 275g protein.

Carb night:
Am same as last
workout at 10 am
lunch chicken salad
3pm 2 bowls of trix with low fat milk
5 pm 1/2 chicken burrito with white rice
7 pm pasta with chicken and 3 slices french bread

If you could post yours that would rock!

[nick]

Seems like a lot of energy intake for a cut. You are my size roughly but with more muscle. I am three years into a long slow cut using IF and then other various tweaks a long the way. I am now 3 weeks in with CNS and love it. Starting to dip below 10 pct now and will ride this pony all the way to my goal of sub 8 pct.

My numbers will seem very low to you. I am of British background and I am the guy that would be the last man standing in a famine. My rough TDEE is 1800.

Current weight: 162
Current BF: just under 10 with a pinch coming up in a few weeks and looking for 9

Diet: CNS
CN = standard 6 hours of mostly pastries first few hours then ice cam with toppings. Target calories of about 3000
All other days = 1200 calories of fatty foods like scrambled egg yolks with mct oil, bacon, Mac nuts, even some hot dogs
****i am doing CN every four days and training only once per cycle so the day of CN I do a depletion workout***
My energy levels are fine all week long. Workout is very strong. CN feels like an epic feast but I prefer the ULC days in terms of how I feel.

[nick]

Ok, a bit more.

My ULC days are one meal days. I eat late in the day and all my calories I eat in one sitting. It is easy and satiating once you are used to it but like I said before I am a few years in.

Supps: caffeine, green tea caps, yohimbine, multi, fish oil

I take a daily one hour walk. I do this shirt off on sunny days and it feels amazing. Kiteboarding is my sport but with young kids at home I don’t get much water time. Shirt off and sun plus breeze at least has that feel of the wind and heat on the body. This also locks in the circadian rythm for me I think…. I rise when the some comes up and I crash pretty soon after it goes down….and sleep like a baby.

I have the insane dreams other people reporton CN which is kinda fun and entertaining. Anyways….this is an amazing system. I have my credit card ready for the next book!!

[nick]

Ok, last thought…. ULC should be muscle sparing. Unless you are doing anabolics you should be able to cut back on intake and lose some more fat. That routine you do would drive me into overtraining in about 10 minutes. I am kinda using CNS as an extended de-load to let achy elbow tendons heal etc. that said I am 46 and need more repair time….

[Author]

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