[BEEFCAKE77]

Little bit about me and routine.

5.9

82 kilos

bf 11-12%

last measured about 2 months ago 12.4%


train since i was 18 competed twice before getting ill

natural for about 5 years now.

train4-5 days a week.

diet is pretty good 2500 calories about 200grams of protein at night zero carbs

QUestion: How much cardio is needes to stay around 8-9% bodyfat I want to saty cut....

I have not much experience with getting ripped naturally, when i competed it was much easier cause i had the drugs helping me out so only the diet was 90% and a little cardio and that was it. now not sure what to expect and in how long i should be ripped or how fast should i be dropping my bf%

I only intend to get back onthe juice once my fat is low and i have a clear six pack showing i amlooking for quality ....thanks for help.

[chrispghmuscle]

whats your diet like, we need to know what your eating first,, are you doing any cardo now? running, treadmill, eliptical machine, and how long , daily 30 to 45 mins a day is required.

[projekt0]

BEEFCAKE77? we have an impostor. lol j/k

[Beefcake]

^^lol, Cosign with Chris. Also, do you have any pictures?

[BEEFCAKE77]

Well the diet is as follows

1- 40grams of whey
oatmeal
banana

2- rice 150-200gramas
veggies
200-250grams of chicken breast

3- sanduwitch light white bread with white fat free cheese, juice

4- rice 150-200grms or pasta
beef or chicken or fish 200 grams

5- shake 40 grams of protein


cardio about 30 minutes 3 times per week

+++Well about the picture I have to have courage to take a picture LOL I suppose I can do that soon

+++ This nickname has followed me a long time since i started training lol, used to eat lot´f of beef so my gym budies started calling me beefcake. but hey but i guess there are lot´s of beefcake out there.....

[Beefcake]

Yes sir.
In regards to the diet, You could substitute the White Bread for 12 grain. It tastes the best out of all the grain breads and adds flavor to a sandwich.
And about the picture, don't worry man, I took some pics and got them on here.