Thread: Photo shoot in 6 weeks!

it's easier if you tell us the grams of protein and fat your intaking first either way try and hit at least 1.5 grams of protein per pound of body weight and .5 grams of healthy fat per pound of body weight. 2000 calories is probably pretty close for you to lose the most fat while keeping the most muscle for your weight. best way to know is find your caloric maintenance level then eat 500 calories under that to lose about a pound of fat per week.

fireman, the best thing you could do is follow Rapid Fat Loss (Lyle McDonald sells it on bodyrecomposition) for the next five weeks, then do a week of water-loading, with a carb-load the day or two before the shoot.

You'll lose the most fat and look better than any other method you could follow.

Originally Posted by Built

fireman, the best thing you could do is follow Rapid Fat Loss (Lyle McDonald sells it on bodyrecomposition) for the next five weeks, then do a week of water-loading, with a carb-load the day or two before the shoot.

You'll lose the most fat and look better than any other method you could follow.

Awesome will do sir! Thank you & repped!

You're not going to thank her a few days in...

Originally Posted by fireman

Currently I'm 5'7" 171 lbs approx 18% bf.

You will do just fine my friend.

That's funny^^^^

Originally Posted by Built

fireman, the best thing you could do is follow Rapid Fat Loss (Lyle McDonald sells it on bodyrecomposition) for the next five weeks, then do a week of water-loading, with a carb-load the day or two before the shoot.

You'll lose the most fat and look better than any other method you could follow.

Do this. End of discussion.

Originally Posted by fireman

Awesome will do sir! Thank you & repped!

That would be ma'am....get it right!

Originally Posted by gtbmed

You're not going to thank her a few days in...

um, yea

Originally Posted by fireman

Currently I'm 5'7" 171 lbs approx 18% bf. I know that 6 weeks isn't enough time to cut to my best physique, but going natty could you give me some pointers for this limited amount of time.

Cardio: mornings 35 min
Weights: evening 1hr
Diet: 1800-2000 cals 40/40/20 ratio

I not hungry at all and sometimes I just barely hit 1800 cals.

What can I do to adjust my diet/training to drop as much fat as possible in 6 weeks.

Do cardio at night as well as in the morning

Do weight for 45 minutes, less rest in between sets=more calories burned.

Sodium is VERY important the last 2-4 weeks b4 ur photo shoot. You should start cutting all seasonings and eventually eat as little as sodium as possible a week b4 the shoot. You'll look shredded.


Btw, whats the photoshoot for?

grandma's photo albulm, men's health, christmas photo, facebook? lol

Stfuandlift, have you competed - and if so, were you natural at the time? Because the rules are different.

Originally Posted by stfuandliftbtch

Do cardio at night as well as in the morning
Do weight for 45 minutes, less rest in between sets=more calories burned.

This is not good advise if you're running the RFL protein sparing modified fast - unless you're heavily assisted.

Originally Posted by stfuandliftbtch

Sodium is VERY important the last 2-4 weeks b4 ur photo shoot. You should start cutting all seasonings and eventually eat as little as sodium as possible a week b4 the shoot. You'll look shredded.

Dropping salt too soon is not a good idea at all. Drop it the morning before the shoot. Your body will cling to it otherwise, and you'll have to water-load with distilled water. Not smart.

Originally Posted by fireman

Awesome will do sir! Thank you & repped!

Built is a female.

Drink tons of water

refer back to some old Dr. Pain posts considering male & female cutting plans...

get the duct tape out, because you're going to get ripped.

Originally Posted by Built

Stfuandlift, have you competed - and if so, were you natural at the time? Because the rules are different.

This is not good advise if you're running the RFL protein sparing modified fast - unless you're heavily assisted.

Dropping salt too soon is not a good idea at all. Drop it the morning before the shoot. Your body will cling to it otherwise, and you'll have to water-load with distilled water. Not smart.

hmmm? must have read some bogy info about the sodium then..damn you internet

Originally Posted by stfuandliftbtch

Do cardio at night as well as in the morning

Do weight for 45 minutes, less rest in between sets=more calories burned.

Sodium is VERY important the last 2-4 weeks b4 ur photo shoot. You should start cutting all seasonings and eventually eat as little as sodium as possible a week b4 the shoot. You'll look shredded.


Btw, whats the photoshoot for?

grandma's photo albulm, men's health, christmas photo, facebook? lol

best post so far thanks!

will do your cardio suggestion

also, wow gonna be hard about the salt/seasoning but i will do this too.

The photo shoot is for another BB site, it's for a competition...i will explain more if giving the name of site & details isn't against the forum rules

Originally Posted by Built

Stfuandlift, have you competed - and if so, were you natural at the time? Because the rules are different.

This is not good advise if you're running the RFL protein sparing modified fast - unless you're heavily assisted.

Dropping salt too soon is not a good idea at all. Drop it the morning before the shoot. Your body will cling to it otherwise, and you'll have to water-load with distilled water. Not smart.

fuuuuuuuuu.....i should've read b4 i posted my previous message

Built,

could you give me a link of what to do to prepare? you seem to know a lot & others have told me to do things that you say not too?? so could you provide me a link to a thread that discuss this further for my cut?

Originally Posted by Merkaba

That would be ma'am....get it right!

ooops, sorry won't happen again

Originally Posted by fireman

Built,

could you give me a link of what to do to prepare? you seem to know a lot & others have told me to do things that you say not too?? so could you provide me a link to a thread that discuss this further for my cut?

For the first five weeks:
Diet: do Lyle McDonald's "Rapid Fat Loss" diet. This is extremely low calories, low carbs, and has a very specific protocol to follow. Read the book; meanwhile tell me your height, weight, and approximate bodyfat and I'll set it up for you.
Training: Lift weights twice a week, basic full body workout, 3x8 squats, deads, bench, rows, chins, cleans or millies. That's it, and no, I'm not kidding.
Cardio: walk an hour or more daily. Or ride a bike at a modest intensity (something that feels like walking). Or any combination you can stand.

For peak-week:
Dr. Joe's a good resource: Bodybuilding.com - Peak Week: It Has To Be Perfect! - Joe Klemczewski

So is Christian Thibaudeau - here's an article he wrote with another great resource, Chris Shugart: Shredded In 6 Days by Christian Thibaudeau and Chris Shugart | Enhanced Fitness and Performance

The second article has a decent setup. Read both of them and let me know what help you need setting it up.

Originally Posted by Built

For the first five weeks:
Diet: do Lyle McDonald's "Rapid Fat Loss" diet. This is extremely low calories, low carbs, and has a very specific protocol to follow. Read the book; meanwhile tell me your height, weight, and approximate bodyfat and I'll set it up for you.
Training: Lift weights twice a week, basic full body workout, 3x8 squats, deads, bench, rows, chins, cleans or millies. That's it, and no, I'm not kidding.
Cardio: walk an hour or more daily. Or ride a bike at a modest intensity (something that feels like walking). Or any combination you can stand.

For peak-week:
Dr. Joe's a good resource: Bodybuilding.com - Peak Week: It Has To Be Perfect! - Joe Klemczewski

So is Christian Thibaudeau - here's an article he wrote with another great resource, Chris Shugart: Shredded In 6 Days by Christian Thibaudeau and Chris Shugart | Enhanced Fitness and Performance

The second article has a decent setup. Read both of them and let me know what help you need setting it up.

Ok, can't do the "Rapid Fat Loss" program. If I follow your suggested training/cardio, what else can you suggest besides the "Rapid Fat Loss"?

Height: 5'7"
Weight: 173
Fat: 19-20%

Will post a pic tomorrow for further eval.

I will definitely do the Shredded in 6 days program! I just need to lose more fat b4 that time. Also, I will read your suggestions above. Thank you

Can't do RFL because... ?

Originally Posted by Built

Can't do RFL because... ?

need calories for my job

&

possible muscle loss??

thoughts on these?

You'd be surprised how much energy you have on RFL. Trust me, you'll be hungrier and more worn out on any other option, and we can tweak the calories so you're not ravenous. The training is minimal. Muscle loss will be minimal over a short term, and you'll drop the most fat possible.

Can you get some good "before" pix taken? I'd love to document this. Front, back and side, in boxers, legs showing. Don't care if your face shows or not, if that matters to you.

Originally Posted by Built

You'd be surprised how much energy you have on RFL. Trust me, you'll be hungrier and more worn out on any other option, and we can tweak the calories so you're not ravenous. The training is minimal. Muscle loss will be minimal over a short term, and you'll drop the most fat possible.

Can you get some good "before" pix taken? I'd love to document this. Front, back and side, in boxers, legs showing. Don't care if your face shows or not, if that matters to you.

I will post pics 2maro.

#1 can you post a cliff notes version of the RFL program & what exactly I need to do, including diet, training, and cardio?

#2 I'm worried that I won't have the energy at work.

#3 training minimal? wouldn't i want to train all the way up prior to the shredded in 6 days program?

Rapid fat loss: basically nothing but leaves and lean meat all week; one modest cheat meal and one 5-hour carbup weekly. Training is a full-body workout (link in my sig has it) twice a week (and NO MORE than twice a week), plus unlimited walking. NO, you most certainly do NOT wish to train your way through this cut. Not unless you want to turn into a skinny p-90x bitch.

Originally Posted by Built

Rapid fat loss: basically nothing but leaves and lean meat all week; one modest cheat meal and one 5-hour carbup weekly. Training is a full-body workout (link in my sig has it) twice a week (and NO MORE than twice a week), plus unlimited walking. NO, you most certainly do NOT wish to train your way through this cut. Not unless you want to turn into a skinny p-90x bitch.

Gotcha!
well, let me post the pics 2maro to make sure this is best.
If you think it's the best idea, could you tell me exactly what my macros should be daily. And explain the cheat & carbup meal?

inb4 just read the 93 page book you skinny p90x bitch!

pics added:

Oh, this is going to work great! I don't think you're 18%. I think you're under 15%. Let's call it 15% for planning purposes. We just need to get 10-13 lbs off you for this, and that's do-able.

So here's what you're going to do: today, I'd like you to do a depletion workout to kick this into gear. You ever do a depletion workout? I'd like you to do one today, and another tomorrow. We want to get rid of your glycogen and get you into ketosis fast so your appetite goes and you go to fat-burning quickly.

Your diet for the next 12 days is going to be about 300g protein, under 50g of carb and under 50g of fat. Keep calories at or below 1300. One serving of dairy daily - something like a cup of lowfat yogurt or cottage cheese is fine. Eat one big meal or 23 microsnacks, I don't care. However you can manage is fine. Try having a protein shake before meals; it'll help you feel fuller.

This will be followed by a two-day carbup, then another 12 days of leaves and meat. We'll see how you look at this point and re-assess.

Supplements
Salt food normally.
1g potassium, 1g calcium, 500mg magnesium, 10g fish oil, a Multi, also 1g vitamin C

Your workouts will be as follow:
Cardio

• One hour or more of walking every day. Not all at once unless you want to.

Weights

1. Today: depletion
2. tomorrow: depletion
3. rest
4. full body workout 1
5. rest
6. rest
7. full body workout 2
8. rest
9. rest
10. full body workout 1
11. rest
12. rest
13. mid-day: tension workout followed by carbup
14. remain active, continue carbup

Repeat this two-week cycle, but do full-body workout 2 on day 4.


WORKOUTS

Full-body 1: 3x5-8 reps of each

• cleans
• squats
• olympic bar corner press
• chins

Full-body 2: 3x5-8 reps of each

• deads - off the floor
• bench
• good mornings
• rows - t-bar, bent over, or dumbbell, your choice

Tension workout: 3x8-12 each, not too heavy, just enough for a good pump (okay you won't get a pump because you'll be depleted, but you WOULD get a pump if you did this carbed-up)

• squats or leg press
• deads - any style
• bench
• chins or lat pulldowns
• shoulder press (olympic bar is a great choice here)
• rows - pick your poison
• calves - on a leg press is good, you won't get too wobbly
• bis - standing
• tris - whatever you like, dips, close-grip bench, French press, whatever

Depletion Workout
Do 3 sets of 15-20 reps for each exercise, in order, 60 seconds rest, 2-second concentrics, 1 second excentrics. Not too heavy - this is to deplete glycogen, not to get sore. Whole workout should take about an hour.

• Seated Cable Rows 30-60 seconds
• Lateral Raises 30-60 second
• Standing Calf Raise 30-60 seconds
• Barbell Curls 30-60 seconds
• Triceps Pushdowns 30-60 seconds
• Front squat-leg extensions superset, or leg press 30-60 second
• Hyper bench GHR-SHELC superset, or leg curls 30-60 seconds
• Incline Dumbbell Press 30-60 seconds
• Lat Pulldowns 30-60 seconds
• Lateral Raises 30-60 seconds
• Seated Calf Raise 30-60 seconds
• Alternating Dumbbell Curl 30-60 seconds
• Triceps Pushdowns 30-60 seconds
• Front squat-leg extensions superset, or leg press 30-60 second
• Hyper bench GHR-SHELC superset, or leg curls 30-60 seconds