James' quest for single digit bodyfat and being ripped!

[jamwithtupac]

hi guys, got some new pics from diet, 5 weeks in, pics took today after big xmas refeed, im not sure what to make of the fat loss progress at all?? hence the change up with the routine above, im sticking with it as I feel the addition will help in fat loss and I feel thats the best way to get into shape with my fat levels this high.

Ive also added in the powerlifting exercises I did before to get stronger, as I feel it will help my physique better, especially back and all other exercises I will work in a bodybuilder style fashion, so in comes the deadlifts and back squatting now

Anyway 5 weeks in check below, also Ive decided after chat with gym owner who was a top competing bodybuilder, not sure if he made pro status but he looks good enough! back in his days 10 yrs ago, he only had protein shake after training, so Im not going to bother with dextrose now as I dont need the insulin spike, Ill just have protein and oats instead!

check pics below thanks

also light isnt great in these pics so not ideal

[jamwithtupac]

quick update- FIRST SESSION OF PROPER HIIT CARDIO TRAINING

today did 20 min of HIIT cardio training, 1 min sprint 1 min slow walk to get heart rate down, sprints built up slowly by.5 each time al the way to 13.5! at 3.0 did that at the end for 1.5min exact, was very tough to do that, Im working all the way to the highest speed not sure what that is but its at least 15.0 then will increase the incline as sessions go by, then followed the HIIT cardio with 20 min of walking at 130bpm to just burn fat as studies show this way is the best to burn fat, HIIT followed by low intensity, so get the best of both worlds

Only doing HIIT cardio twice a week but I feel so dam good right now, probably due to high endorphin release and I feel leaner already lol


NO FASTED CARDIO AT ALL, I DONT BELIEVE IN IT ANYMORE! sprinters are ripped to shreds without doing slow low intensity cardio so why should bodybuilders be any different, stick to science as most often its the truth!

Old school bodybuilders I know didnt do fasted cardio, so why should I!

[jamwithtupac]

ok this is how I start off 2010 2nd Jan, check below, 6 weeks dieting exactly now, NOW, Im getting bit stressy with dieting, I want faster results lol, Im gona get ephedrine, caffine and aspirin separately and use that, Im going to add fasted cardio walking/jogging pace EVERYDAY with nothing apart from coffe, and then weight train in the PM, followed by 30 min jog, on offdays, I will also jog in the PM, so basically twice a day training, just to get the metabolism going, think this is what is needed to keep body burning!

ECA stack should help, but really dont feel the need to drop any more carbs, 150c, 280p, 30-40 f, seriously just need to be more active and get the fasted cardio in to get to under 10% for definetely

as you can see I hold onto muscle well in dieting, so think I can up cardio, let me know

[justaddmuscle]

Originally Posted by jamwithtupac

ok this is how I start off 2010 2nd Jan, check below, 6 weeks dieting exactly now, NOW, Im getting bit stressy with dieting, I want faster results lol, Im gona get ephedrine, caffine and aspirin separately and use that, Im going to add fasted cardio walking/jogging pace EVERYDAY with nothing apart from coffe, and then weight train in the PM, followed by 30 min jog, on offdays, I will also jog in the PM, so basically twice a day training, just to get the metabolism going, think this is what is needed to keep body burning!

ECA stack should help, but really dont feel the need to drop any more carbs, 150c, 280p, 30-40 f, seriously just need to be more active and get the fasted cardio in to get to under 10% for definetely

as you can see I hold onto muscle well in dieting, so think I can up cardio, let me know

Up the cardio 10 minutes per week before adding the stimulants. Use the stimulants only on days when needed. Stick to your game plan the fat is coming off for sure.

[jamwithtupac]

Originally Posted by justaddmuscle

Up the cardio 10 minutes per week before adding the stimulants. Use the stimulants only on days when needed. Stick to your game plan the fat is coming off for sure.

Hi there, sorry about not posting, been busy with uni work and exams, ok progress is definetely on the up, Im sorry I didnt read this but I have started using a stimulant everday before cardio and weights, I think it definetely has helped, and its helped with my concentration for uni studying which is important as low carb diets make you tired.

anyway ill attach latest pics I think I look fairly good im looking to drop another 6kg in the next 7 weeks from now on, I feel the at loss starts now!


Im on these macros
140grams carbs weight days/260gram protein, 60gram fat

Ive upped fats 20grams to keep strength better which helped, and dropped carbs fro 170 down to 140, and now I dont go above 100grams of carbs on non weight days! I think thats helped, dont think carbs are needed that much really


I was considering the dave columbo diet, let me get my exam over nx week and Ill check into it, I have to read up more but it seems good, justaddmuscle can you garantee the muscle lose is minimum with this diet?? if I follow the correct diet which I inevitably will. I just heard keto diets are bad for muscle etc but great for conditioning etc!

anyway let me know, oh yeah ive dropped post workout cardio now

its now 1 hr fasted walk everyday, weights pm 4 x a week, the other 3 offdays do some skipping for 30min as I like it and burns fat well, Ive taken up jump roping as it looks cool lol

my plans get to super duper lean condition in 8 weeks, maintain for summer, then build mass slowly and enter enter the classic class nx year

[justaddmuscle]

Originally Posted by jamwithtupac

Hi there, sorry about not posting, been busy with uni work and exams, ok progress is definetely on the up, Im sorry I didnt read this but I have started using a stimulant everday before cardio and weights, I think it definetely has helped, and its helped with my concentration for uni studying which is important as low carb diets make you tired.

anyway ill attach latest pics I think I look fairly good im looking to drop another 6kg in the next 7 weeks from now on, I feel the at loss starts now!


Im on these macros
140grams carbs weight days/260gram protein, 60gram fat

Ive upped fats 20grams to keep strength better which helped, and dropped carbs fro 170 down to 140, and now I dont go above 100grams of carbs on non weight days! I think thats helped, dont think carbs are needed that much really


I was considering the dave columbo diet, let me get my exam over nx week and Ill check into it, I have to read up more but it seems good, justaddmuscle can you garantee the muscle lose is minimum with this diet?? if I follow the correct diet which I inevitably will. I just heard keto diets are bad for muscle etc but great for conditioning etc!

anyway let me know, oh yeah ive dropped post workout cardio now

its now 1 hr fasted walk everyday, weights pm 4 x a week, the other 3 offdays do some skipping for 30min as I like it and burns fat well, Ive taken up jump roping as it looks cool lol

my plans get to super duper lean condition in 8 weeks, maintain for summer, then build mass slowly and enter enter the classic class nx year

Looking great bro,you have made awesome progress. The Palumbo diet would get you shredded from here for sure.