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  1. #1
    Mecca V.I.P. bodybuilding reputation Maxmonzter's Avatar
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    Max-ot_mass Road to 5% bf

    im for real and i do think i can make it to 5% bf, what this tread will include is update pics,What i´ll be eating and training HST style!!! stay tuned

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  2. #2
    Mecca V.I.P. bodybuilding reputation
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    Well good luck m8, its gonna be very hard.




  3. #3
    Mecca V.I.P. bodybuilding reputation bodybuilding reputation
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    5% is VERY VERY low BF level...

    Good luck.




  4. #4
    Mecca V.I.P. bodybuilding reputation Big VIC's Avatar
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    good luck


    ''If you wanna run with the big dogs you cant piss on the porch with the pups.''


  5. #5
    Mecca V.I.P. bodybuilding reputation SerbMarko's Avatar
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    Quote Originally Posted by mvsf1 View Post
    5% is VERY VERY low BF level...

    Good luck.
    not really, on stage one should be around 3% if you wanna be diced to the bone..




  6. #6
    Mecca V.I.P. bodybuilding reputation knight_rider's Avatar
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    good luck with it Max-ot, you have made some good gains in the last year, so it will be awesome to see you show the imporvements! get stuck into it




  7. #7
    Mecca V.I.P. bodybuilding reputation Maxmonzter's Avatar
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    ok my first entry. food and workout

    meal1 was: tbs omega-3
    6eggwhites
    a whole egg boiled
    a cup of steamed spinach
    grapefruit

    meal 2 was: a can of tuna
    a cup of broccoli
    tbs olive oil

    meal 3 was: non flavour skyr 200g
    a cup of green beans steamed
    tbs olive oil

    meal 4 was: can of tuna
    a cup of broccoli
    tbs olive oil

    meal 5 was: can of tuna
    a cup of aspargus
    tbs olive oil
    grape fruit
    meal 6 will be: non flavor skyr 200g
    a cup of green beans
    tbs olive oil

    so it´s around 250g protein,85g carbs and 70g fats and 2000 Cals

    workout:

    squats:
    -1x 110kg 10 reps

    stiff leg deadlifts:
    -2x 110kg 10 reps

    incline db press:
    -2x 37,5kg 10 reps

    dips with a plate:
    -15kg plate 10 reps

    pullups:
    10 reps narrow grip
    10 reps wide grip

    machine rows:
    -70kg 10 reps
    -70kg 10 reps. can´t to wide or narrow grip

    smith machine shoulder press:
    -1x 70kg 10 reps

    DB laterals:
    -17,5kg 10 reps

    db rear laterals:
    -20kg 10 reps

    db curls:
    -15kg 10 reps
    -17kg 10 reps........felt kinda easy so i´m gonna try 20kg on wednesday

    rope pushdown:
    -60kg 10 reps
    -60kg 10 reps

    2 sets abs
    2 sets calfs

    supplements:
    twinlab creatine
    usn whey protein
    twinlab amino´s
    usn bcaa
    c-1000 c-vitamin
    dandelion




  8. #8
    Mecca V.I.P. bodybuilding reputation Bulkboy's Avatar
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    will be awesome when u reach that goal, then we can really c for real where ure at. good session right there, loads of exercises and with good weight too


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  9. #9
    Mecca V.I.P. bodybuilding reputation
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    Good luck with your goal. There is some impressive weight on those lifts!




  10. #10
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    strong man!nice diet going on but.......isn't 2000 cals to little cals to start off with?




  11. #11
    Mecca V.I.P. bodybuilding reputation Maxmonzter's Avatar
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    Quote Originally Posted by princevegeta View Post
    strong man!nice diet going on but.......isn't 2000 cals to little cals to start off with?
    i think it´s a good choice cuz my burning metabolic rate is 2500 cals so 500 reduction is the way to go. but if i´m loosing too much weight each week i´ll bump it to 2500




  12. #12
    Mecca V.I.P. bodybuilding reputation philosopher's Avatar
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    Are you gonna use refeeds or not..?


    liberation trough self brutalization, real men don't fear pain and thus can't be controlled.


  13. #13
    Mecca V.I.P. bodybuilding reputation pGhi's Avatar
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    Good luck man! This is going to be hard road!




    Jolie > Alba


  14. #14
    Mecca V.I.P. bodybuilding reputation Maxmonzter's Avatar
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    Quote Originally Posted by philosopher View Post
    Are you gonna use refeeds or not..?
    every 18th meal is a carb meal and some fat. 120g carbs 70g fat




  15. #15
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    i would start with a 250 cal and some good cardio....see how u react to that then 500 cals..u are immediatly cutting 20% of ur calories...that is gonna lead to some muscle loss sooner then necessary




  16. #16
    Mecca V.I.P. bodybuilding reputation TJ's Avatar
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    Quote Originally Posted by SerbMarko View Post
    not really, on stage one should be around 3% if you wanna be diced to the bone..
    Depends how your measuring. If Max is using the calipers then yes, 3% would be a great goal. But, as far as whole body BF levels 5% is freakin' ripped.

    Good luck Max; Did you find anyone to walk you through your prep this time?




  17. #17
    Mecca V.I.P. bodybuilding reputation Tonyk212000's Avatar
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    I think you should do cardio in the morning before you eat and i thik for breakfast youre good. You should incorporate some chicken and brown rice for second and third meals then protein after you workout. Then some orange roughy and salad then more egg white before you go to bed. I dont no what skyr is but i pretty much did this for my first show and i was at 5% (I got it done with a bodpod) but i think you got to much tuna. It could be dangerous. I am a self procalimed diet expert (not bragging). I took a few classes for food science and have read everything imaginable. But i did this diet and it worked good and i think it will help just stay away from all sugars and all fast digesting carbs even after a workout. Are you doing this for a show and good luck! O done get discoraged im sort of dieting in college and its tough. Stick to your goals.




  18. #18
    Mecca V.I.P. bodybuilding reputation Maxmonzter's Avatar
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    wolf- i got some1 to take of my diet and another guy who helps me with my posing.

    tony:i´m just gonna try this type of diet, but thanks for the suggestion. on the tuna- i eat sometimes to much of it but i´ll try to eat max 2 cans

    meal1 was: tbs omega-3
    6eggwhites
    a whole egg boiled
    a cup of steamed spinach
    grapefruit

    meal 2 was: a can of tuna
    a cup of broccoli
    tbs olive oil

    meal 3 was: non flavour skyr 200g
    a cup of cabbage
    tbs olive oil

    meal 4 was: can of tuna
    a cup of broccoli
    tbs olive oil

    meal 5 was: fish
    a cup of broccoli
    grape fruit

    meal 6 will be: non flavor skyr 200g
    a cup of green beans
    tbs olive oil
    grape fruit


    off day from the gym but i did some 30min jump rope routine, getting a lil better i think i can do jump rope 1min non stop not good but it´s a start






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