For everyone looking to break into single digit BF

savoiaS1

I know this will be mostly towards males as single digit BF for a female is unhealthy so Ill add that ladies looking to get into that high teen low 20% range this will also apply. I successfully break into the 7-9% range every summer for the past several years. I here a lot of ppl complaining about stalls and freaking out thinking they are in starvation mode and all this nonsense. To put it mildly for 99 % of you this is BS! Starvation is completely overused in the fitness community. Below I will lay out a short fairly detailed plan on cracking thru plateaus and getting that last bit of fat off.

For one fat loss is not linear. You may lose 2-3 lbs a week for the first several weeks and then halt and scream ZOMG IM IN STARVATION MODE!!!.......FALSE!!!!! If you are following a strict macro counting diet you have to continue to either drop your calories by 100-200 or ADD CARDIO.

What I like to do is a mix of both. For the first 8-10 weeks of my cut I eat at a 500-600 calorie deficit and do slow steady state cardio 3-4 times a week along with my weight training. Keeping my protein up. Fats around 45G a day and fill the rest with carbs. CARBS ARE NOT THE ENEMY.

Once fat loss starts to slow I will drop my calories by another 100/day and add some HIIT training. In the form of Interval sprints two times a week. For those who dont know what this is. My routine is heading to the track ( could use a treadmill as well) Warm up. Then sprint for half a lap almost at 100% intensity. Walk the second lap and rinse and repeat for 5-10 rounds then STOP. Takes no longer then 15 minutes as too much HIIT will eat muscle.

After a few weeks boom. Ill wake up and the scale will magically drop out of nowhere. Ill look tighter almost out of nowhere. I will continue this for a few more weeks then cut out the HIIT and go back to steady state cardio.

The next few weeks is where the finishing touches happen. For two weeks I will drop my calories another 100-150/day. This 150 comes STRICTLY from carbs. This pulls some water and glycogen out of the muscle and burns a that last 1-1.5 % you need to hit your goal.

After this you will most likely be flat and drained to an extent but It should not be unbearable and I honestly feel like a million bucks at this point. Then comes the fun.

For one week I will carb up. This fills your muscles and pushes them tighter against your skin making you look fuller and even tighter even tho YOU WILL ADD WEIGHT TO THE SCALE OVER THIS TIME. This carb up week is usually me eating either right at maintenence or 100 max calories below. And the surplus comes all from CARBS. I keep my fats at 45G. My protein around 1.4LB per BW and the rest is carbs. I dont care if its slow burning carbs from oats for an entire bag of Sweedish fish candy in FACT i prefer dirty carbs as long as the fats stay at 45-50g a day.

After this week you are ready for the beach or the summer or whatever event you want to look good for. I spend the rest of my summer eating at or slightly below maintenance . With a few cheat meals every week. Keep the training hard and make sure my macros are on point. This always makes for a great summer and I never feel depressed or starved or left out.

Hope this helps those of you out. Make this summer your best!