Turning 38 years old,
Currently almost single digit bf (abs getting visible when unflexed)…been ~8% before but didn’t (couldn’t) stay there…dieting on/off 5-6 years so I have experience dieting.
Short term: develop daily routine to maintain the lifestyle needed to stay lean year round (specifically, right now I’m working on getting up very early every morning for cardio, and trying to blunt hunger [EC stack, lots of water and zero calorie drinks, extra cardio helps blunt appetite, etc)
Long term: the hard part - carry it out indefinitely, until it’s like breathing.
Big props to those here who can do this, especially the older guys!
Any advice would be great (especially tricks to deal with hunger, Wes must know some!)
Wow,that`s hard to do props brother.
Here`s what I always did to curb appetite......of course eating clean,burning off more cals than you are taking in,training fast with very little rest,and eating good high quality protein is all very important.
Giant-Sets,Tri-Sets,Super-Sets,Drop-Sets,Down The Rack,Rest Pause.....anything that increases training intensity is great to do......Google these if you are unaware of what they are.....thank me later.
Use heavy weights for higher reps but never at the expense of good form.
Look up my article "Carb Cycling For Fat Loss"....it`s all over the web....bb.com has it.
OK,first thing after you wake up drink 12-16 oz, of water.....everyone should do this actually.
Drink 16 oz. of water with every meal and try to drink water all day.....I have found that the more you drink,the more you`ll excrete.....even well beyond the amount you took in.
If you are starving:
Air popped popcorn with artificial butter spray,no salt and drink water or Crystal-Lite with it as the liquid makes the pop corn expand creating a sensation of being full.
Sugar-free jello
I always allowed myself to eat as many fibrous simple carb vegetables and salads with lemon juice as I wanted to in an effort to feel satiated.
Good fats,although they are calorie dense, they also provide a feeling of satiety.....go easy though because of the calories....plus you need fat to manufacture Testosterone.
Buy a good nutrition book that lists the calorie content of every food and count them,and if you are so inclined.....measure your food on a food scale.....I can eyeball stuff as a rule and only eat certain foods anyway but this may help you out just the same.
I don`t know if this is true, but I read it somewhere and it said that the body actually burns more calories to digest a leafy salad than the salad actually contains.......never bothered me when I did/do it so it`s worth a try.
Unsalted rice cakes as a snack when you`re starving with sugar free jelly.
I had a buddy of mine back when all they made was plain rice cakes.....no flavoring and they tasted like styrofoam......he says to me"You know you`te dieting hard when a fucking rice cake tadtes like a treat".
Also,use Pam or fat-free cooking spray,always steam,bake,or broil as opposed to frying food.
Brush your teeth often when you get cravings....just do it cuz it truly works.
I`m sure I`ve missed a ton of stuff but check this thread often as I will add to it as the tips come to mind.
Good luck bud......stay on point buddy.
