Cuting advice needen

[GLADIATORE_XX]

hey folks,
hope you´re all doing well. good to have some internet again ;)
i`m currently on a cut, since july 19 and i´d really like to achive some 8-10 body fat percentage. altough i was not that fat before the cut, my upper abs were still visible, but not ripped.
i startet at ~214lbs and weight currently ~205, i´ve already lost some visible fat on the lower abs, but still want to lose some on the hips and chest.
some general information about me: 19years, 6´4´´ height, workout habit: 4-day split, streght stats: bench: 220x7, deads:330x6, squats:255x8.
while bulking i ate like this: ~500g carbs, 300g protein, 100g fat (on rest days slinghtly less carbs). i cut off the carbs more and more and eat currently: 150g carbs (100 on rest days), 300g protein, 100g fat. supps: 24g bcaa, 25g glutamine, 10g creatine, 10g fish oil, whey, ZMA, vit. c.
i eat the cars for breakfast, 1-1,5h before working out and immediately after the workout (on rest days only for breakfast)
i thought about cycling the carbs: 5 days 80-130g daily and 400g on the 6th day then on the 7th day again low carb for 5 days and so on. the other nutrients constant.
what do you guys think ? is it a good idea, to get ripped ? or do you have some better advice. please tell me. thanks guys ;)
greetz

[bigtavi8]

Hey Bro. Cycling your carbs will likely get you to that bodyfat percentage as long as the diet you have is low in high glycemic or starchy carbs. Try doing one day with high carbs (150g) the next day (75g). Carb cycling for me is the only diet that gets me super lean. You have the right timing for the carb intake (morn, pre, post workout) so you limit unwanted fat gain. Try carb cycling for 2 weeks and then assess to see if your moving in the right direction. If not then you can up the cardio frequency and/or add in supplements (clen, t3, fat burners) as an absolute last resort.

[GLADIATORE_XX]

thanks man for the fast answer:a+
should i do a high carb day as well, in order to keep the metabolism fueled up ?
i thought about like this:
mo: rest; 75g carbs, 300g protein, 100g fat
tu: workout; 150g carbs, 300g protein, 100g fat
we: workout; 150g carbs, 300g protein, 100g fat
thu: rest; 75g carbs, 300g protein, 100g fat
fr: workout; 150g cars; 300g protein, 100g fat
sa: rest, 400g carbs, 250g protein, 70g fat
...and so on, you see what i mean? every 6th day a high carb day after 5 low carb days, would it work like this ??

by the way, what do you think about my current supp stack:
30mins before breakfast: 9g bcaa, 5g creatine, 20g whey
30mins before workout: 6g bcaa, 20g whey
after workout: 9g bcaa, 10g glutamine, 5g creatine, 40g whey, 50g dextrose
1h before bed: ZMA
before bed: 15g glutamine
fishoil troughout the day: 10g(3g epa/dha), vitamin c throughout the day

(on rest day only 21g bcaa: 9 before cardio(before breakfast), 6 after, 6 in the afternoon)

thanks man
greetz

[fathead]

im no guru but i think if youre trying to get lean and you have carbs in your diet you shouldnt be having that much fat... cut the carbs completely and eat the fats or the other way around

[GLADIATORE_XX]

but what about the high carb day ?
do you think the routine i´ve postet will get me to the 8% bodyfat ?

[muggz]

I think what you have in mind will work just fine although I personally would cycle your carb intake in 3 stages from 140/150 - 70/80g's then down to 30/40. Rinse repeat, keeps me a lean!

[canuckinfuts]

I did carb cycling to prepare for a photoshoot this summer, and I got pretty grumpy on the low days!

anyway, I'm pretty sure I cycled my carbs and calories together, doing 3 days low then 1 day high/re-feed.

Protein and fat were keep pretty much the same throughout, maybe slightly higher on the refeed day.

[conditioning freak]

thanks man for the fast answer:a+
should i do a high carb day as well, in order to keep the metabolism fueled up ?
i thought about like this:
mo: rest; 75g carbs, 300g protein, 100g fat
tu: workout; 150g carbs, 300g protein, 100g fat
we: workout; 150g carbs, 300g protein, 100g fat
thu: rest; 75g carbs, 300g protein, 100g fat
fr: workout; 150g cars; 300g protein, 100g fat
sa: rest, 400g carbs, 250g protein, 70g fat
...and so on, you see what i mean? every 6th day a high carb day after 5 low carb days, would it work like this ??

by the way, what do you think about my current supp stack:
30mins before breakfast: 9g bcaa, 5g creatine, 20g whey
30mins before workout: 6g bcaa, 20g whey
after workout: 9g bcaa, 10g glutamine, 5g creatine, 40g whey, 50g dextrose
1h before bed: ZMA
before bed: 15g glutamine
fishoil troughout the day: 10g(3g epa/dha), vitamin c throughout the day

(on rest day only 21g bcaa: 9 before cardio(before breakfast), 6 after, 6 in the afternoon)

thanks man
greetz

The advice that BigTavi8 gave was Good. Try not to listen to to many people at one time, things get confusing that way. Try what he said for two weeks and re asses. Going with his advise keeping your GI low for carbs is a great idea if your trying to cut. You should probably remove the dextrose, and avoid the insulin spike. In Two weeks if you see very little to no changes Then increase cardio and train harder. Also if your hitting the weights hard enough your natural creatine levels will be high enough so cut out the creatine, one less thing for your liver to process.

So going back to what I said in the beginning don't listen to to many at one time. Pick someone to listen to apply what they say, try it for two weeks then implament something else.

[natenator]

Also if your hitting the weights hard enough your natural creatine levels will be high enough so cut out the creatine, one less thing for your liver to process.

...


Effects of long-term creatine supplementation on liver and kidney functions in American college football players.

Mayhew DL, Mayhew JL, Ware JS.

Exercise Science Program, Truman State University, Kirksville, MO 63501, USA.
Abstract

The purpose of this study was to determine the effect of long-term Cr supplementation on blood parameters reflecting liver and kidney function. Twenty-three members of an NCAA Division II American football team (ages = 19-24 years) with at least 2 years of strength training experience were divided into a Cr monohydrate group (CrM, n = 10) in which they voluntarily and spontaneously ingested creatine, and a control group (n = 13) in which they took no supplements. Individuals in the CrM group averaged regular daily consumption of 5 to 20 g (mean SD = 13.9 5.8 g) for 0.25 to 5.6 years (2.9 1.8 years). Venous blood analysis for serum albumin, alkaline phosphatase, alanine aminotransferase, aspartate aminotransferase, bilirubin, urea, and creatinine produced no significant differences between groups. Creatinine clearance was estimated from serum creatinine and was not significantly different between groups. Within the CrM group, correlations between all blood parameters and either daily dosage or duration of supplementation were nonsignificant. Therefore, it appears that oral supplementation with CrM has no long-term detrimental effects on kidney or liver functions in highly trained college athletes in the absence of other nutritional supplements.

[ironwill]

The advice that BigTavi8 gave was Good. Try not to listen to to many people at one time, things get confusing that way. Try what he said for two weeks and re asses. Going with his advise keeping your GI low for carbs is a great idea if your trying to cut. You should probably remove the dextrose, and avoid the insulin spike. In Two weeks if you see very little to no changes Then increase cardio and train harder. Also if your hitting the weights hard enough your natural creatine levels will be high enough so cut out the creatine, one less thing for your liver to process. So going back to what I said in the beginning don't listen to to many at one time. Pick someone to listen to apply what they say, try it for two weeks then implament something else.
Im confused, creatine levels arent high because of trng etc, that comes from mostly outside food choices or supplements.....I think you may mean creatinine levels....???
Those can rise due to many factors....