I wanna get Ripped need help!!!!!!

[Quaker48]

okay im trying to drop body fat. I had Body fat test done but i dont feel it was accurate. iT is was skales and i stood on them entered my height and weight and it read a % which was 18. Which i thought was high, Because i play college football and really i dont look that fat my weight was 180 and my height is 5"8. Im pretty muscular and i saw other people that was just plain fat have lower %. I thought maybe this test did not take in BMI. But anways i wanna drop body fat , but i dont wanna lose to much strenght because i get test in certain lifts-squatt,bench, h.clean. so heres what i planned to do was M-W-f low impact 40 min cardio and T-TH do 20 min high ipmact cardio. Also ill be doing low carb diet . Days - 1-12 will be limeted to 30 carbs a day then days 13, 14 will be a carb load. From then Sun. through Thurs. will be 30 carbs and a day and fri sat will be carb load. I wanna do this for about 3-4 weeks. So my question 2 you will this hurt my strenght a great deal. Im not worried if its just a little. also do you think i can burn a good deal of fat off on this program. Please reply!!!!!!!!!!!!!!!!!!

[kaminarizx3]

i am by far not the smartest person on here..however i take in what i see...and i try to learn from it... here are my suggestions to you...

use the hiit plan...

basically...get on a treadmill and do the following...

4.5 walk...
6.5 run...
4.5 walk...
7.5 run...
4.5 walk...
8.5 run...
4.5 walk...
9.5 run...

for a total of 25 mins...break it down how u feel u need to break it down until you can balance it out... my understanding is that that is is great for burning cals..but not muscle...which is key...try and do some early AM running on an empty stomach too.. this is great for burning fat..however it can be catabolic...so..dont push yourself too hard...prolly no more then 30 mins of med. cardio...dont wanna start to burn muscle...

dont ever start to do lower weight higer reps in order to get more cut...that is the worst thing you could do for youself..b/c muscle is obviosly burning some of the fat and u want to keep as much as possible...

you could go on the keto diet...but i wouldnt reccommend it for your situtation... just watch what you are eating...try to take in more vegetables...and more protien....you still want to take in carbs..but maybe onle 20% of your daily needs....if you go under that you will find yourself struggling with cravings and your muscles feeling deprived of glucose or energy..thus lowering your strength...just be sensibe about what you do and how you do it...a little bit of cardio mixed with a ECA stack and good diet will do you wonders....stick to it..focus...and keep training hard and you will be amazed what level of performance you reach!

yoha

[71olds442]

as far as the carbs go... if you decide to do that, you need to change your total diet. you cant be eating low fat meat and stuff if you do it. you NEED the fat calories! if you dont get enough fat, youll have no energy. and remember, it takes about 48 hrs to get into ketosis... so use your carb loading days sparingly. as far as that bodyfat test... its complete SHIT. they have something like a 6-8% margin of error. dont even read into it. post a pic and youll get a better estimate. also, BMI's were not inteded for people that work out. many of us fall into the MORBIDLY OBESE section... so dont use that either. also, if you do the keto, the first few days you might be really weak. but trust me, youll get over it. you need to fight through the first week or so. id do it for longer.

[beachgirl]

did you say that you got your bf tested from one of those scales? ive heard that some of those can be way off. if i was you i would def go get one taken by a pt or someone who has the things that pinch your skin..i cant think of the name right now calibers?

[Harry Tasker]

Originally posted by kaminarizx3
i am by far not the smartest person on here..however i take in what i see...and i try to learn from it... here are my suggestions to you...

use the hiit plan...

basically...get on a treadmill and do the following...

4.5 walk...
6.5 run...
4.5 walk...
7.5 run...
4.5 walk...
8.5 run...
4.5 walk...
9.5 run...

for a total of 25 mins...break it down how u feel u need to break it down until you can balance it out... my understanding is that that is is great for burning cals..but not muscle...which is key...try and do some early AM running on an empty stomach too.. this is great for burning fat..however it can be catabolic...so..dont push yourself too hard...prolly no more then 30 mins of med. cardio...dont wanna start to burn muscle...

dont ever start to do lower weight higer reps in order to get more cut...that is the worst thing you could do for youself..b/c muscle is obviosly burning some of the fat and u want to keep as much as possible...

you could go on the keto diet...but i wouldnt reccommend it for your situtation... just watch what you are eating...try to take in more vegetables...and more protien....you still want to take in carbs..but maybe onle 20% of your daily needs....if you go under that you will find yourself struggling with cravings and your muscles feeling deprived of glucose or energy..thus lowering your strength...just be sensibe about what you do and how you do it...a little bit of cardio mixed with a ECA stack and good diet will do you wonders....stick to it..focus...and keep training hard and you will be amazed what level of performance you reach!

yoha

so those are the speeds you have listed above you that you do on the tredmill? you just do it till u get to 25 mins? sorry if i misread

[Shiner22nd]

well, it seems to me that the standard diet tends to work for most people... on the other hand, it doesn't work for everyone. So just give the ol' high protien/moderate carb/low fat diet a shot. Just remember to keep your vitamins and minerals in check, and keep your water intake high.

As far as lifting and runnin.....well, this may sound very unethical, but it worked like a charm for me a few years ago. My friend is a six time All american swimmer and he and i jumped on one of his workout plans for about four months. We would do 4 sets of 25 on five different stations per bodypart. One bodypart a day for five days a week. Abs, EoD. And AS Soon AS we left the gym, we would go across the street and run sprints for about 30 min. "Rest big" on your days off, and it might work for you. Who knows? Just thought I would throw it out there, bc, believe me...I NEVER thought that is would work....but it did. I dropped from 14% to about 10% in four months....oh ya, and I was totally clean! Nothing but a "decent" diet and that workout. So good luck bro, and let us all know how it turns out....Shiner

[71olds442]

training with that many reps is for endurance only. if you are trying to build size that wont work.

[Harry Tasker]

Agree, already tried it and lost size. dont do it. stick with heavy weights.

[Shiner22nd]

You fellas are right...I guess that when he said he was 5' 8" and only 180 pounds, I just assumed he was a defensive back. So taking that into account, he said that he only wanted to maintain "strength" and lose bobyfat. He didn't say anything about (white fibers) size. Bc, a couple of years ago, when I did it, some of my lifts actually went up, and so did my workout partners. But like I said, you guys Definitely have a point...thanks