[ShiFty Kid]

Hi there guys, just a quick post.
I'll cut straight to it, I'm looking to get my BF down to around 10% within 2 months, in time for my holiday in Turkey.

These are my stats at the moment.
Height: 6 ft 2
Age: 21
BF %: 18%
Weight: 85kg

I'm currently doing the SL 5x5 workout and have been doing it properly, 3 days a week without fail for the last 3 weeks.
What I want to know is how can I drop to 10% body fat in 2 months?
First off, is it possible?
Should I do some HIIT training? If so, when should I do it? After my workouts? Once a week? I can't go to the gym more than 3 times a week so it would have to be on a day when I train.

Sorry for all the questions. Thanks for any help you can give me.

[tooosh]

Following the proper progression on SL doesn't fit with the diet you'll need to make that kind of cut. I would pick what's more important to you, putting on muscle or losing the fat.

If I were you I'd keep doing SL on a cut. Just don't expect strength to go up like it should (2.5kg per workout for squat etc). Plenty of time to bulk after your holiday.

[Photox]

If all you want is to lose body fat then you have to make sure that calories in are less than calories out, a pound of fat is around 3000 calories (massive disagreement and speculation but I found this a good estimator) and cardio (running, rowing, swimming, cycling etc) is the most economical way to do this time wise (burns most calories per unit time, considering the amount of time it can be done continuously) lifting of course burns calories but not as quickly (generally)

[tooosh]

Could just not eat those calories rather than eat them and burn them though.

[Cupid Stunt]

Really, people need to learn that SS/SL aren't the only successful workouts. Use your brain, work harder, eat better. Should have something to do everyday of the week with 1 day rest maybe.

2 days lower body, 2 days upper, 1 day technique practice (8-12 exercises at 30% 1RM, minimal rest between sets), 10min cardio after strength sessions, 20 minutes after technique practice all @ 70-80% Max HR, 1 day HIIT, eat right. That's what Eric Cressey (The ****ing boss) recommends and he broke a world record.

Don't do HIIT same day as workouts, start off on a 1:3 Work:Rest ratio see how you go, that's 15 second sprint, 45 second jog etc. for 10-15 minutes if you can (you may struggle).

That's what he recommended for 1st 4 weeks of a mesomorph, of course it's got more cardio if you're a fatboy endo. It may sound like over training but it really isn't.

Despite what people say you CAN make strength gains and lower bodyfat at the same time, you need a really good diet though and eat it over 6 meals a day so you're not storing all that excess fat from a giant meal.

[sconter]

(Original post by Cupid Stunt)
Really, people need to learn that SS/SL aren't the only successful workouts. Use your brain, work harder, eat better. Should have something to do everyday of the week with 1 day rest maybe.

2 days lower body, 2 days upper, 1 day technique practice (8-12 exercises at 30% 1RM, minimal rest between sets), 10min cardio after strength sessions, 20 minutes after technique practice all @ 70-80% Max HR, 1 day HIIT, eat right. That's what Eric Cressey (The ****ing boss) recommends and he broke a world record.

Don't do HIIT same day as workouts, start off on a 1:3 Work:Rest ratio see how you go, that's 15 second sprint, 45 second jog etc. for 10-15 minutes if you can (you may struggle).

That's what he recommended for 1st 4 weeks of a mesomorph, of course it's got more cardio if you're a fatboy endo. It may sound like over training but it really isn't.

Despite what people say you CAN make strength gains and lower bodyfat at the same time, you need a really good diet though and eat it over 6 meals a day so you're not storing all that excess fat from a giant meal.

2 full lower body days? not sherrif serious

[Cupid Stunt]

(Original post by sconter)
2 full lower body days? not sherrif serious

You got + 1 technique day and 1 day HIIT, if that isn't nearly over training your legs I don't know what is.

You can't Squat 3 days a week, do HIIT and do cardio, your legs will be like jelly and you won't be able to sprint full-pace thus not allowing you to shed the fat as effectively.

Technique practice (or low-intensity resistance exercise) can = something like 15-20 reps @ 30% 1RM, over 8-12 exercises. Don't know why he recommends it because it tires you out big time. Add sets as weeks progress.

With the right eating and training you can shed BF%, make good gains once you've stalled on something like SL/SS and remain roughly the same weight without the need to bulk which sounds like it'd suit OP.

Respect King Cressey!

[Old School]

(Original post by Cupid Stunt)
You got + 1 technique day and 1 day HIIT, if that isn't nearly over training your legs I don't know what is.

You can't Squat 3 days a week, do HIIT and do cardio, your legs will be like jelly and you won't be able to sprint full-pace thus not allowing you to shed the fat as effectively.

That's bull****.

I love how easily people cry 'overtraining'. Overtraining is a state that is nigh on impossible to achieve for a non-elite athlete.

I sprint 6 days per week and train lower body twice. I have no problems. If you lower the volume of the individual sessions a little bit then you can train more often which actually results in more total time training and therefore better results.

[Cupid Stunt]

(Original post by Old School)
That's bull****.

I love how easily people cry 'overtraining'. Overtraining is a state that is nigh on impossible to achieve for a non-elite athlete.

I sprint 6 days per week and train lower body twice. I have no problems. If you lower the volume of the individual sessions a little bit then you can train more often which actually results in more total time training and therefore better results.

/
Do you Squat and Deadlift 80-90% your 1RM for 5 sets of 50 reps LIKE I DO? HURGH! From what I understand OP is doing a workout programme to increase his lifts, that involves serious demand not only on your muscles to get your maximum performance but also your CNS... IF you want optimal results. I'm 100% sure sprinting 6 times a week will affect your lifts IMMENSELY, if not it'll totally destroy the possibility of making any serious gains.

You can work your legs out everyday of the week if you exercise like a sissy (e.g. you) but if you lift serious then adding too much HIIT & cardio it's going to negatively affect his primary goals unless he's very well conditioned which I think I'm right to assume he's not... Rest is essential to build strength, you obviously don't know how to train since you work out your legs (6+2=8) .... 8 times a week. COOL!

I've forwarded a way for him to increase gains, conditioning and lower BF% at the same time, take it or leave it.

Lastly, I don't know where your theory of "more training time = better results" comes from, but it's stupid.

[Old School]

(Original post by Cupid Stunt)
/
Do you Squat and Deadlift 80-90% your 1RM for 5 sets of 50 reps LIKE I DO? HURGH! From what I understand OP is doing a workout programme to increase his lifts, that involves serious demand not only on your muscles to get your maximum performance but also your CNS... IF you want optimal results. I'm 100% sure sprinting 6 times a week will affect your lifts IMMENSELY, if not it'll totally destroy the possibility of making any serious gains.

You can work your legs out everyday of the week if you exercise like a sissy (e.g. you) but if you lift serious then adding too much HIIT & cardio it's going to negatively affect his primary goals unless he's very well conditioned which I think I'm right to assume he's not... Rest is essential to build strength, you obviously don't know how to train since you work out your legs (6+2=8) .... 8 times a week. COOL!

I've forwarded a way for him to increase gains, conditioning and lower BF% at the same time, take it or leave it.

Lastly, I don't know where your theory of "more training time = better results" comes from, but it's stupid.

Calm down mate. Just because I criticized a single point (that many people make) you made in an otherwise OK post doesn't mean you need to respond with a rant that makes you look like a churlish retard.

Your method was a little complex but otherwise OK.

I'll respond to your more sensible points in roughly chronological order.

-OP is a noob. SS/SL will not be placing any real demand on his nervous system. The weights he is using are nowhere near his genetic potential. Sure, they tax his muscles but the volume isn't anywhere near high enough for him to worry about more stuff eating into his recover.

-If you look at my log in the blogs section you'll see I don't train like a sissy. I train with more volume and intensity than most on here (which tbh isn't much of an accolade)

-http://www.t-nation.com/free_online_article/most_recent/the_6week_sprinting_solution

Read that. It is a sprinting program that involves sprinting 6x per week that will not interfere with lifting. It also explains my point about training with smaller sessions more often. This is accepted as the best way to train by most who actually know what they're talking about. If you knew how to actually structure a training plan you would also understand that the more you train the more you gain. Just because you're training doesn't mean you need to train balls-to-the-wall every time- only on your main workouts/lifts. This is especially true where strength is concerned. The only limiting factor is the amount of time you can dedicate to training (obviously not many people have the time to train 2x per day 4-6x per week even if sessions only last 40mins)

-http://www.t-nation.com/free_online_article/most_recent/max_out_on_squats_every_day

Read that.

Now tell me you can't train lower body more than once per week.

Now, as you're so keen to criticize me (I'm not strong, or big in the grand scheme of things but nor do I claim to be. However, this site is full of novices and keyboard warriors so I'm fairly sure I'm bigger and stronger than most of them. Though I also don't go around criticizing others unless they post something retarded) would you care to post your height, weight and time training along with your current squat, bench press, deadlift and press maxes.

I have a feeling that you have all of the knowledge and none of the experience.

[1992dean]

Straight to the point
No i doubt it very much to loose 8% body fat in 2 months unless your diet is spot on!

A pound of fat is 3500 calories, you will need to eat on a calorie deflict and burn calories too.

3 times a week i dont believe will be enough, yes you can do very well but you dont want to loose motivation because it is not going enough for you.

[ShiFty Kid]

If a pound of fat is 3000 calories (roughly) how many pounds will I have to lose to lose 8% body fat? I currently weigh 85kg which is 187lbs, 18% body fat.

[1992dean]

(Original post by ShiFty Kid)
If a pound of fat is 3000 calories (roughly) how many pounds will I have to lose to lose 8% body fat? I currently weigh 85kg which is 187lbs, 18% body fat.

so after explaining its 3500 calories you still say 3000

there are many formulas where you can do it yourself with a bit of maths search google