Wassup guys!
Everyone wants to get ripped fast. So with this article i aim to share how i cut down to competition-level bodyfat in only 2 weeks. No starving yourself, and with no carbohydrate cravings.
I will cover everything. From diet, supplements, macronutrients, food and exercise.
Obviously there are many different ways to cut for a competition, however this is the way i have found works best for me, you can only try it and see if it works for you/ or take the tips out of it you want. Do what you like!
Everyone wants to get ripped fast. So with this article i aim to share how i cut down to competition-level bodyfat in only 2 weeks. No starving yourself, and with no carbohydrate cravings.
I will cover everything. From diet, supplements, macronutrients, food and exercise.
Obviously there are many different ways to cut for a competition, however this is the way i have found works best for me, you can only try it and see if it works for you/ or take the tips out of it you want. Do what you like!
My ‘Carb Rotation’
The plan i have created consists of a 3 day rotation: two no carb days followed by a third day of carb refeeding (lots of carbs :)).
Sunday: Carb refeed day
Monday: No carb
Tuesday: No carb
Wednesday: Carb refeed day
Thursday: No carb
Friday: No carb
Saturday: Carb refeed day
I find that i lose the most body fat in a day if i have no carbs whatsoever. This could be classified as ‘ketosis’ (using fat for energy instead of carbohydrates), however i still have glycogen in my muscles from the carb refeed day so the science is unclear.
The importance of the carb refeed day is for weight training. Glycogen is stored in the muscles due to carbohydrate intake and is the primary source of energy for muscles during weight training. The refeed day refills the muscles and liver with glycogen and so allows for higher intensity weight training during the days where you are not consuming any carbohydrates. This is an important factor in maintaining a large amount of muscle mass whilst losing fat at the same time.
The plan i have created consists of a 3 day rotation: two no carb days followed by a third day of carb refeeding (lots of carbs :)).
Sunday: Carb refeed day
Monday: No carb
Tuesday: No carb
Wednesday: Carb refeed day
Thursday: No carb
Friday: No carb
Saturday: Carb refeed day
I find that i lose the most body fat in a day if i have no carbs whatsoever. This could be classified as ‘ketosis’ (using fat for energy instead of carbohydrates), however i still have glycogen in my muscles from the carb refeed day so the science is unclear.
The importance of the carb refeed day is for weight training. Glycogen is stored in the muscles due to carbohydrate intake and is the primary source of energy for muscles during weight training. The refeed day refills the muscles and liver with glycogen and so allows for higher intensity weight training during the days where you are not consuming any carbohydrates. This is an important factor in maintaining a large amount of muscle mass whilst losing fat at the same time.
During no carb eating days i consume high protein and fat meals every 4 hours with protein + fiber shakes in between. These meals generally consist of as much meat as i can eat with a fresh green juice to go with it for energy (kale, spinach, celery, cucumber, ginger, garlic). I will generally add olive and coconut oil with these to up my fat intake and so stimulate my body to burn fat for energy in stead of protein. In the protein shakes i have 2 scoops of pulsin whey protein isolate with Kara dairy free coconut milk (can find in tescos), ill also have some psyllium husk fiber with this.
My Supplements
Along with the rest of my supplements that i have covered in previous articles, with every meal i take Chlorella, Spirulina, Green tea matcha, Maca and He Shou Wu. These herbs have multiple benefits, but in basic terms they provide my body with energy i need to function while going low carb and protect it from the extra stress its put under due to ketosis. Green tea matcha is essential for cutting, and helps to cut body fat tremendously as well as stimulating me sufficiently for workouts (i take about 2-3g of Matcha pre workout which is equivalent to about 105mg caffeine).
During no carb days cortisol levels can tend to be quite high, so i take Magnesium Citrate throughout the day as well.
I continue to take leucine in my protein shake as well as 6g in my water during my workout to help prevent muscle loss.
Along with the rest of my supplements that i have covered in previous articles, with every meal i take Chlorella, Spirulina, Green tea matcha, Maca and He Shou Wu. These herbs have multiple benefits, but in basic terms they provide my body with energy i need to function while going low carb and protect it from the extra stress its put under due to ketosis. Green tea matcha is essential for cutting, and helps to cut body fat tremendously as well as stimulating me sufficiently for workouts (i take about 2-3g of Matcha pre workout which is equivalent to about 105mg caffeine).
During no carb days cortisol levels can tend to be quite high, so i take Magnesium Citrate throughout the day as well.
I continue to take leucine in my protein shake as well as 6g in my water during my workout to help prevent muscle loss.
Training regime
My workout regime stays the same, except the addition of an extra abs and calves day on thursday.
Sunday: Rest Day
Monday: Chest and Triceps
Tuesday: Legs and Abs
Wednesday: Back and Biceps
Thursday: Abs and Calves
Friday: Shoulders and Arms
Saturday: Legs and Abs
I would usually take a rest day on thursday so i literally do a few exercises on abs, 2 calf exercises then leave.
Cardio
Believe it or not i don’t do normal cardio on a regular basis. It really isn’t required to cut bodyfat although there are health benefits. I generally have sex 2-5 times a day so i get more than enough cardio ;)
My workout regime stays the same, except the addition of an extra abs and calves day on thursday.
Sunday: Rest Day
Monday: Chest and Triceps
Tuesday: Legs and Abs
Wednesday: Back and Biceps
Thursday: Abs and Calves
Friday: Shoulders and Arms
Saturday: Legs and Abs
I would usually take a rest day on thursday so i literally do a few exercises on abs, 2 calf exercises then leave.
Cardio
Believe it or not i don’t do normal cardio on a regular basis. It really isn’t required to cut bodyfat although there are health benefits. I generally have sex 2-5 times a day so i get more than enough cardio ;)
How to prevent being a moody bitch on low carb?!
Not eating carbs means your brain neurotransmitters are low, especially serotonin, and cortisol levels can be very high. For anyone who has experienced this it can make you depressed, angry, demotivated and generally feeling shit. To counter this i make sure i take 100mg of 5-HTP on no carb days: this is a serotonin precursor and helps to boost serotonin to normal levels (it literally makes a huge difference, there is no way i would do no carb days without it), it also decreases your carb cravings and allows you to sleep well (serotonin is a precursor to melatonin, the sleep hormone). In addition i take Magnesium throughout the day to decrease cortisol as well as do 20 minutes of meditation at the end of the day.
That pretty much covers how i can quickly lose bodyfat in 2 weeks to get competition ready without sacrificing my health, mood or energy as well as maintaining the majority of my muscle gains.
If you have gained any value from this post please like and/or share this photo: (http://on.fb.me/1iohIok) it directly counts as a vote to help me in the competition.
And thats what i do !
Much love,
Charlie
Not eating carbs means your brain neurotransmitters are low, especially serotonin, and cortisol levels can be very high. For anyone who has experienced this it can make you depressed, angry, demotivated and generally feeling shit. To counter this i make sure i take 100mg of 5-HTP on no carb days: this is a serotonin precursor and helps to boost serotonin to normal levels (it literally makes a huge difference, there is no way i would do no carb days without it), it also decreases your carb cravings and allows you to sleep well (serotonin is a precursor to melatonin, the sleep hormone). In addition i take Magnesium throughout the day to decrease cortisol as well as do 20 minutes of meditation at the end of the day.
That pretty much covers how i can quickly lose bodyfat in 2 weeks to get competition ready without sacrificing my health, mood or energy as well as maintaining the majority of my muscle gains.
If you have gained any value from this post please like and/or share this photo: (http://on.fb.me/1iohIok) it directly counts as a vote to help me in the competition.
And thats what i do !
Much love,
Charlie