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Hey All,As I've posted before, been running CN since early/mid December. Lost around 20lbs and am down to 215lbs (On the morning of my Carb Nite last week) at 6'3". My body fat has definitely went down as well, I would estimate i'm around the 14/15% range. Obviously, when you carry more fat, its more noticeable when you drop it off, but the more you become lean, the harder it is to notice the little changes that take place.My question is, how do i take this plan down to 10% BF? What are some things I should really zero in on? I lift heavy and I'm at the gym at least 5 times a week. I've steadily been cutting calories or at least watching them more the lower i get, any suggestions here? I've always been an easy gainer, in fact, i gained 8lbs. from CN last weekend haha. This has always made me more aware of what i was putting in my mouth. Ill have my coffee with coconut oil and a splenda around 9am, eat my first meal between 12-1, Have another coffee with Heavy cream and a splenda around 2, munch on serving of almonds around 5, workout at 6, PWO then dinner. That seems to be the norm as of late.Let me know what you guys think suggestion wise to start bringing me down to the 10% range. I am willing to do whatever and if i need to start counting everything which I've done before, then so be it. Ideas on macros (I've found decreasing my protein a bit has helped me drop weight faster)? More HIIT? Calories? Less food on CN(hopefully not)?? Whatever has worked for you guys, let me know.Thanks in advance!
found doing CBL with 16/8 IF can get you down in BF% pretty easily.. i never had myself tested but i have definitely lost several % of bf doing this method and defintely put on some muscle as well.. i'm pretty close to 6 pack right now not really sure what my exact % is though.. i also don't count or track anything I have just adjusted my intakes up and down depending how I feel and this has worked out well for me
Hey All,As I've posted before, been running CN since early/mid December. Lost around 20lbs and am down to 215lbs (On the morning of my Carb Nite last week) at 6'3". My body fat has definitely went down as well, I would estimate i'm around the 14/15% range. Obviously, when you carry more fat, its more noticeable when you drop it off, but the more you become lean, the harder it is to notice the little changes that take place.My question is, how do i take this plan down to 10% BF? What are some things I should really zero in on? I lift heavy and I'm at the gym at least 5 times a week. I've steadily been cutting calories or at least watching them more the lower i get, any suggestions here? I've always been an easy gainer, in fact, i gained 8lbs. from CN last weekend haha. This has always made me more aware of what i was putting in my mouth. Ill have my coffee with coconut oil and a splenda around 9am, eat my first meal between 12-1, Have another coffee with Heavy cream and a splenda around 2, munch on serving of almonds around 5, workout at 6, PWO then dinner. That seems to be the norm as of late.Let me know what you guys think suggestion wise to start bringing me down to the 10% range. I am willing to do whatever and if i need to start counting everything which I've done before, then so be it. Ideas on macros (I've found decreasing my protein a bit has helped me drop weight faster)? More HIIT? Calories? Less food on CN(hopefully not)?? Whatever has worked for you guys, let me know.Thanks in advance!
Just stick to the diet. You shouldn't need to do anything special to get down to 10% bodyfat. Getting that lean just takes time and dedication.
I appreciate the input guys. Just didn't know if there was anything specific to help the cause. I had come across some posts that mentioned maybe cutting calories back a bit, messing with macros, more HIIT, etc. to take BF % levels down more. Just didn't know what worked best for everyone else. I did notice my weight loss from last CN on Saturday to be a little slower this week but I'm not trying to be obsessed with the scale. Weighed 217 this morning, while my weight was 215 before CN this past Saturday. Here is a before/after pic of when i began CN to this past weekend…I feel like ill never have abs haha
That's awesome progress, man.. The leaner you get, fat loss tends to slow down. So just stick with it, as long as results are still coming.. Even if they're small.
Thanks man! I feel somewhat of a stall coming on. I've weighed in at the same weight for almost 3 weeks now on CN morning. 215.6. Post carb nite I gain the typical 7/8 lbs, go back to ULC Sundays and this morning (Monday)didn't lose anything from CN still from Saturday (223lbs).Usually throughout the week I'll drop a lb or 2 a day and ive been ending up right at 215 every Saturday morning. Not sure what to switch up but I want to continue dropping fat and get down to 205/210 by the end of April/may. My goal was to have abs for the first time ever. I feel like I'm close but I need to finish it off somehow…
Dude you're doing great, the only thing is now time. I know your frustration, I'm there too with things slow but always remind yourself…"You won't see results overnight but things are changing. Be patient.""Focus on the pounds you lift. Not the pounds you weigh."
I use basic calipers and take readings from a single consistent location as a gauge of my BF%. If your an easy gainer, this will help you understand if you're making LBM gains and. in turn, body re-comp progress. As another poster said, it's not just scale weight, but a march towards better and better LBM-to-BF numbers.
Thanks Guys! Feel pretty good this week. Down to 218 this morning, hoping to drop to 214 or so by Saturday AM. Ive really been trying to work on my core/abs for once in my life. My goal through this whole thing was to have some type of abs for the first time ever. What do you guys recommend for ab workouts? Sets/reps? Weighted? How many days a week? Ive been trying to get atleast 2 days of abs in but would like to try for 3 - Tues/thurs/saturday.
Hanging legs raises are the end all in my book. Work up to 10-12 reps/set X 3-4 sets about 2-3 X/week and continue your diet. Worked for me.
Hanging legs raises are the end all in my book. Work up to 10-12 reps/set X 3-4 sets about 2-3 X/week and continue your diet. Worked for me.
Great! Ive been doing those and just started hanging knee ups with a lighter DB between my feet. We'll see how it goes...
Hanging legs raises are the end all in my book. Work up to 10-12 reps/set X 3-4 sets about 2-3 X/week and continue your diet. Worked for me.
Great! Ive been doing those and just started hanging knee ups with a lighter DB between my feet. We'll see how it goes...
hanging leg raises, very heavy cable crunches, and wood choppers are the 3 exercises I found the most effective
Don't put too much effort into abs. While I do think some direct ab work is good, just a few sets of week is likely fine. Any more than that is just a distraction from building muscle, which will have a much larger effect on your body composition (and in turn your six pack) than direct ab work. Also if you aren't doing deadlifts, good mornings, or hyperextensions, make sure you balance out the ab work with direct work on the erector spinae.
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