Me 3 weeksout 77kg

[kyomu]

My glutes fat is stubburn

[kyomu]

You look great Taka! How many % BF is this?

Thanx!
I dont have any idea. Paco always says that measuring BF is nonsence and you must look solid regardless of bf%.

[kyomu]

LOL, what are you gonna do these last few weeks to get the cuts in your quads? They are a bit behind, no?

Yes. You are right.
Telling the truth, i dont have a clear solution.
So,We dont expect super sharp cut in my quads.
Anyway, i just try to go down my bf during not losing the muscle fullness.
And when i reach under 75kg, i hope that my quads separation become clear.
But who knows?

[Mr Nobody]

On target kyomu nice job.

[kyomu]

On target kyomu nice job.

Thanx.
3weeksout is an undecided thing. Its not long nor short.
Its enough time to change more but not so long.

[Adder]

LOL, what are you gonna do these last few weeks to get the cuts in your quads? They are a bit behind, no?

x 2

kyomu what type of cardio are you doing? i think thats  one reason for the leg cuts.
Also what rep ranges are you doing for legs?

[kyomu]

x 2

kyomu what type of cardio are you doing? i think thats  one reason for the leg cuts.
Also what rep ranges are you doing for legs?

This time, no cardio at all.
Squat to the paralel.
Leg press also paralel.

[marcos chacon]

dale cańa taka

[Adder]

This time, no cardio at all.

Ok before this week what type of cardio did you do?

Squat to the paralel.
Leg press also paralel.

Do you know what are rep ranges?

[Mr Nobody]

Maybe a suggestion, just do extensions, lunges and leg bicep exercise for legs at this point just "defining exercises". Your legs are full already and overshadow the upper body a bit.  

[kyomu]

Ok before this week what type of cardio did you do?Do you know what are rep ranges?

Nothing from the beginning of prep.

Of sorry.
squat 20-15-10-6
Hack 10-15
Leg press 20-25

[kyomu]

Maybe a suggestion, just do extensions, lunges and leg bicep exercise for legs at this point just "defining exercises". Your legs are full already and overshadow the upper body a bit.  

Mmmm. good point.
I will talk about it with Paco today.

[Meso_z]

This time, no cardio at all.
Squat to the paralel.
Leg press also paralel.

cardio on the bike if you want cuts on your legs. Its genetics yes, but it does make a difference..

[kyomu]

cardio on the bike if you want cuts on your legs. Its genetics yes, but it does make a difference..

Before, I was a cardio maniac. And the things went way worse than now.
So I dont do it anymore.

[MORTALCOIL]

Upper body looks very good, back detail is showing also. Strange thing is you always showed good quads at a higher wait, one would expect to see more details in quads now that your diet is that advanced.

[kyomu]

Upper body looks very good, back detail is showing also. Strange thing is you always showed good quads at a higher wait, one would expect to see more details in quads now that your diet is that advanced.

Looks like my physique store more fat in lower parts during my mid seccion dont.

[Adder]

Nothing from the beginning of prep.

Of sorry.
squat 20-15-10-6
Hack 10-15
Leg press 20-25

Good ranges  i woud sugest some hiit for the legs cuts but now its too late maybe in the next prep you will find out how to cut them like the upper body.
Good luck.

So what I did was keep his calories the same and increased his high intensity interval cardio almost by double for several reasons, 1) high intensity cardio has been shown to be better than moderate/low intensity cardio in targeting lower body fat; probably due to the sympathetic nervous system response & adrenaline release. 2) high intensity cardio increases mitochondrial density in the area worked, thus yielding a greater fat burning capacity in that area. So that's what we did... 6 weeks later he's 192 with striated glutes & hamstrings and we didn't ever take his carbs below 200 except for the last 2 weeks.

Keep in mind for the next contest prep

[kyomu]

Keep in mind for the next contest prep

This is very interesting info.

[Boost]

Take a teaspoon of salt before hitting the stage to avoid cramping

It won't affect water retention at all

[Meso_z]

do you have any cheat meals or high carb days kyomu?

[njflex]

i see no lunges in the routine,i think they help alot,and agree with the cardio at least few wks ago 2/3 sessions a wk,just a low impact pace.u were eating enough protein to not lose 2 much muscle,was it because of the low carbs u thought no cardio was needed?

[_bruce_]

Looking awesome 

[kyomu]

Take a teaspoon of salt before hitting the stage to avoid cramping

It won't affect water retention at all

Woa. But that too much no?
I wont cut that much water.
I prefer going down 2kg more to squeez my physique in these 2 weeks.

[kyomu]

do you have any cheat meals or high carb days kyomu?

Nah. Especialy at this stage.

[kyomu]

i see no lunges in the routine,i think they help alot,and agree with the cardio at least few wks ago 2/3 sessions a wk,just a low impact pace.u were eating enough protein to not lose 2 much muscle,was it because of the low carbs u thought no cardio was needed?

The reason why i didnt do cardio was two reason.

1, since the speed of cutting up was right, i didnt feel it necessaly.
2, the natural bber should avoid being exhausted. So I am quite feel strong and my power is almost same as off season.