Thread: Lowering BF%

Hi


Currently my BF% is at 17%, I weigh 134 lbs, 5ft 5 and 20 years old.


I have quite a strong core but need to lose the layer of fat to reveal my abs. I train 5 times a week playing sport at the weekend and all my gym sessions contain a weight, abs and a lengthy cardio section.


I would like to drop my BF% to a level to reveal my abs while still improving muscle bulk size but do not want to lose too much weight, I am using maximuscle promax extreme to get as much protein as I can but am not sure if this is doing me any favours in trying to reduce my BF%


Can anyone help me out please?

1. Am I on the right track using promax to try and gain muscle bulk size while trying to reduce BF%
2. What is the ideal BF% to reveal my abs
3. Does anyone have any ideas of the weight and waist size I roughly need to be to achieve this BF%
4. Any tips at all in trying to achieve this goal - any help greatly appreciated

Thanks

Josh

It's a very very hard balance trying to gain muscle and lost fat. Typically to gain muscle you need lots of calories as you have to eat maintenance calories (to keep you going) and then eat additional calories for your body to use to produce muscle tissue. To lose body fat you typically need to run a calorie deficit (expending more than you take in).

It can be done simultaneously but results will seem to take a lot longer.

I bulked for about 18 months as I was very skinny. I went from something like 124lbs to to 152lbs just eating and lifting heavy, it's taken a while but I got there. at 152 I was at about 16% bf. I'm now cutting for the summer, I'm down to 146 but got the top 2 rows of abs without tensing.

As mentioned above, abs are made in the kitchen, it's primarily diet. Instead of doing long cardio sessions try doing some HIIT (High intensity interval training) it's been proven to burn considerably more fat that steady pace cardio.

To get a 6 pack you need to get down to about 7-8% BF but everyone is slightly different. Obviously the more ab muscle you have from working out the thicker or more defined the abs will look but you still need to get rid of that fat which they're hiding under.