Hi guys, I am asking for help from people who have actually achieved this thing so that they can help me through their own experience. I am currently at 12% BF, 5ft 5? and I weight 147lbs. Im 18yrs old.

me some 2-3 weks ago-
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I am trying to achieve 9-10% BF so as to have a visible six pack.
(this type of goal-
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I changed a bit my routine (removed HIIT and insreted more long cardio since I was losing muscle,also did this because some people recommended my to do so) this week and it looks like this:

Sunday
Cardio (40-45mins)

Monday
Cardio (40-45mins) in the morning, Weights+abs 6-7 hours later

Tuesday
Rest

Wednesday
Weights+abs+cardio (15-20mins)

Thursday
Cardio (40-45mins)

Friday
Rest

Saturday
Weights+abs+cardio (15-20mins)

ps: -My diet is in check, I eat 2000 cals daily, 50% coming from proteins, 30% from fat and 20% from carbs (which I get from breakfast and post workout only). If you need any of my food timetables I can give them out to you no problem.
-I perform Fullbody workouts and not split routines. My fullbody workouts are mainly sets of 4 with 8 repetitions per set. I use 5X5 sets/reps for my shoulders though.
-I currently take no protein shakes (since I get all protein from food) and no supplements (but I am considering to start using Animal Cut)

Practically I am asking what needs to be done in terms of cutting? What did you ?six pack? guys to do achieve it? How did your diet and cardio look (in very good detail please)? Thanks a lot. Sorry for a bit of a long post but I think you are the most appropriate people who can help me here.

What makes you think HIIT is the reason you lost muscle mass ?

Besides , HIIT is one the best ways out there to shred fat....which is what you want to do...isn't it ?

You're only 147 lbs and you taking in 250 grams of protein a day ?

At most, you only need about 150 grams or so day.

You're also way too low on carbs IMO - weight training is a anaerobic exercise and, as a result, you need carbs to help fuel those workouts....and to a lesser extent ...your cardio workouts.

There's no need to slash carbs while training IMO - carbs aren't fattening - excess calories are.

any more help pleasE?

Everybody is built differently. You appear (in the pics) to be quite lean....perhaps your body just doesn't have the muscle-structure under the hood to develop the abs you see in those pics. I think you could drop to 8% and not see a 6-pack like those pics show. I'm not trying to be discouraging, but I know many guys in the gym who work for hours and never build the calves, abs or arms they're looking for. Hollywood, magazines and photoshop have deceived us.....can ya believe it?

Just the same....keep leaning-out and building-up those muscles. I've learned that your body is what it is...just make it the best you reasonably can and be happy. Heck, from what I can see I'd be willing to bet 95% of the general population would be stoked to be as fit as you are already!

It might be an idea to spend some time with a good trainer who can really help you focus on different exercises that may help chisel, define and give more definition to your core. Leaning-out is half the battle, but building-up those muscles and putting some fiberous bulk under that skin is the other half of the equation.

Macronutrient timing plays a big role when trying to get down to a low BF%.

What does your macro breakdown look like at each meal? Include the timing of the meals along with your training times.

Not sure I'd bother asking......seems he's changed his mind ...he wants to ' bulk ' now instead ...not shed fat.....as per his ' new ' thread...........

" Clean Bulking-totally new to it-urgent help please "

http://training.fitness.com/weight-t...ase-29484.html.

I have experience getting sub-9%-10% (actually 8.5%).

Speaking for myself, and through advice and recommendations through my Doctor (whos is also certified in many denominations in fitness), and one I consider a "true expert", I was put on a Ketogentic diet (a form of carb cycling) at about 10% BF, and cardio increased at her recommended levels (though I increased it abit more than she wanted--she has been with me from the beginning of my diet and training and knows how I respond). It needs to be said that she fit her recommendations with the type of equipment I had at access to--to get the job done.

To recap: It just took a manipulation of nutrients (Ketogentic diet and Calories) and increased cardio, but also weight training at the same time. I consider this the main source of bringing the 8.5% body fat. The side effect I obtained through the diet was bad breath (wife complained alot, hehe), and I was advised this could be one side effect once the body makes the "switch" on the low carb side. And, low carb side I am speaking in terms of less than 50 grams, but more than 15 grams. I usually ate carbs somewhere inbetween but never went over 50 grams ( I usally hovered around 40g in the low carb phase). Some have went lower like around 30 grams or so, but I didnt have to.

Eating low carb can be difficult. Because alot of the percentage of food has a good percentage of carbs in them. One has to do some research on food types, and plan their grocery list in my opinion when considering a form of ketogentic diet. It is VERY easy to go over the carb limit. In addition, I need to mention, I maintained a slight deficit (higher end) during this time frame.

Furthermore, it needs to be said what "my" goals were. A very lean and medium-small muscular look, and this worked for my purposes.

Im currently at 11%, and as soon as I drop to 10% (and get over this fricken inner ear infection), I will repeat what worked before and make certain tweaks if its more difficult than the last time I attacked the situation.


Best wishes to you!



Chillen

Chillen, tell me to !@#$ off if you want in response to this, but would you consider posting a pic of yourself somewhere at 11% body fat? I think that's about where I am right now, but I'm not sure. I'd like to compare

When I get over this inner ear infection (Im just not myself, and sick), I will Gooch. I will post it in the ChillOut Log, and PM you if you dont see it.

No problem


Best wishes to you,


Chillen

Thanks!
I have sinus problems so I've had my share of ear infections...I feel for you.

If it started with sinuses I'll have to get you hip to using the neti-pot. I have very few problems since using it.

Get better!

What is Neti-pot.......I have no clue. LOL. I am willing to try anything.

It began with an upper respitatory infection, then when to my ears. At one point it effected my balance and even the slightest move, I would heave my guts up, and to the point of up chucking the BILE in my stomach (liver secretion to the stomach), I was dizzy, and everything in the room was a swirling mass of crap. Now, both of my ear drums are infected along with the inner ear. I can barely hear anything. It came without warning--just wham! And put me down--quick, and it takes alot to do that.

EDIT: No problem with the photos. This way I can show the difference from going from 11% to 8.5% (and I have my doc do the measuring of the BF). Because this is already a done deal---over and fricken out--baby.

yikes!

It's just a simple little ceramic or unbreakable plastic pot with a spout you fill up with about 3 ounces of a mild salt water solution and flush out your sinuses and nasal passages. It keeps you clear, heals the lining and kills bacteria.

When it spreads to an upper respiratory infection and earache I have gargled with 1 part 2% peroxide 1 part water and put peroxide in my ears....works like a charm if it's not too deep in your chest. In that case I've used over-the-counter Mucinex

I'm afraid of the doctor so I'm full of home remedies LOL

Sounds reasonable to me and makes complete sense. I am going to call my doc today, and ask her about this (with the other meds I am taking) if this is okay. I have the phone on full volume when I talk to her, and sounds like she is whispering, lol (she is close to our family, and I have her cell number). She said I shouldnt suffer any permanent damage.

Im taking one med for the inner ear balance problem, and another (Biaxin) for infection of the ear drums and other things. Im also taking some Codiene cough syrup (it isnt working well), and I dont like how it makes me feel. It makes unenergetic and sort of too relaxed.

Its not working yet.....made me nausious yesterday, but we remedied that problem with a rather simple solution when taking it (orange juice....I would have never thought, lol)

If you decide you want one you can go to netipot.org or a lot of little yoga or hippie stores have them.

Don't buy their expensive salt, but don't use table salt either (even non- iodized) it still has additives which will irritate your nasal passages and do more harm than good. Buy pickling/canning salt it's just as pure as their stuff, cheaper and they have it at most grocery stores

I think there is one in Kansas City (and will take your recommendations on what to buy) I remember when I used to get ear aches when much younger (like 6 to12), my mother used to put some type of liquids in my ear, and then put a small peice of cotton in the effected ear. I dont remmeber what it was though. I remember the infection used to drain out my ear---but now since I am much older it doesnt do that anymore. I dont know what the difference would be, unless the ear drum wasnt fully developed or possibly punctured (in some way) or something.

Thanks for the tip, Gooch! I will let you know what my doc says. If she says its okay, I will "sweet talk" my wife in going to get it. HEHEHE.....This is easy...BUH, ahahahah.....LOL. Just kidding.