Gymnation Challenge 2013 - Aesthetics: Most Improved

[Gym rat]

I would pick 15% body fat juging by your profile pic

[biggurl27]

Nope but thanks GymRat... that is my goal percentage by Christmas

[Clueless]

My entry in

[Sharne Crous]

Hope iv done this right...

[StussyNz]

In.

Will also post up pictures later to the closing dates; Just reserving my spot

[Stacey Lynch]

Does the before have to be posted say now when im starting or can it be sent in at the end with the after photo??

[Kalidane]

Does the before have to be posted say now when im starting or can it be sent in at the end with the after photo??

So long as they are _taken_ now, including the pic with the date etc, they can be posted later.

 

But as Peso has mentioned, you run the risk of accidentally not sticking to the rules for the pics, and also less chance for feedback along the way.

 

So it all depends on whether you want to be a) an undercover brutha or b) other

[Jase01]

I'm in! Will post pics at the end

[jasperc14]

Anyone have any advice for decreasing my BF% ?

I'm currently eating a around 2100-2300 calories a day (300-500 less than required to maintain my current body weight) with a 40/30/30 split, decreasing the carbs closer to the end (of the comp), and currently replacing with good fats to stimulate the body to use fat as an energy source

Also with training, should I be reducing the rest I have in between sets in order to keep the heart rate higher and thus burn through more energy? or should I just add in a few more cardio sessions per week? if so does it matter if its fasting or not?

Cheers guys

[StussyNz]

Anyone have any advice for decreasing my BF% ?

I'm currently eating a around 2100-2300 calories a day (300-500 less than required to maintain my current body weight) with a 40/30/30 split, decreasing the carbs closer to the end (of the comp), and currently replacing with good fats to stimulate the body to use fat as an energy source

Also with training, should I be reducing the rest I have in between sets in order to keep the heart rate higher and thus burn through more energy? or should I just add in a few more cardio sessions per week? if so does it matter if its fasting or not?

Cheers guys

Everyones body reacts different to different diets; My personally works best with a low fat/mod carbs/high protein which leaves me to work a 15f/35c/50p (Estimates) while cutting; The main thing while dieting is just make sure that your in a Calorie deficit; Meaning you will loose weight.

Keep the training exactly the same as when you were bulking; Just implement cardio sessions to make sure that you are in a calorie deficit.

Just keep it simple; Track macro's; Keep training as you would normally and throw in extra cardio sessions I like to do 3 a week. Monday-Wednesday-Friday; Week 1 i try and do 10 mins then the next week add an extra 5 mins, and keep on adding an extra 5 mins each week until hitting the maxiumum of 30 mins each session.

At the end of the day everyone has a different take on cutting; Just make sure you are in a calorie deficit and are hitting your macros for the day and you'll be fine!

[Kalidane]

 

Everyones body reacts different to different diets; My personally works best with a low fat/mod carbs/high protein which leaves me to work a 15f/35c/50p (Estimates) while cutting; The main thing while dieting is just make sure that your in a Calorie deficit; Meaning you will loose weight.

...

 

15f/35c/50p???  So around 475 calories a day?

 

No one should ever eat this little.  Are you posting from a POW camp?

[StussyNz]

 

Everyones body reacts different to different diets; My personally works best with a low fat/mod carbs/high protein which leaves me to work a 15f/35c/50p (Estimates) while cutting; The main thing while dieting is just make sure that your in a Calorie deficit; Meaning you will loose weight.

...

 

15f/35c/50p???  So around 475 calories a day?

 

No one should ever eat this little.  Are you posting from a POW camp?

These aren't the grams per macro that I consume; They are the percentages of my calorie requirements. Currently taking in around 2400 cals a day 15% fat 35% c 50% p..

Macro breakdown - 40f/210c/300p

[Kalidane]

 

 

Everyones body reacts different to different diets; My personally works best with a low fat/mod carbs/high protein which leaves me to work a 15f/35c/50p (Estimates) while cutting; The main thing while dieting is just make sure that your in a Calorie deficit; Meaning you will loose weight.

...

 

15f/35c/50p???  So around 475 calories a day?

 

No one should ever eat this little.  Are you posting from a POW camp?

These aren't the grams per macro that I consume; They are the percentages of my calorie requirements. Currently taking in around 2400 cals a day 15% fat 35% c 50% p..

Macro breakdown - 40f/210c/300p

 

lol I totally didn't spot that it added to 100.  Sounds legit then

 

 

 

[jasperc14]

Anyone have any advice for decreasing my BF% ?

I'm currently eating a around 2100-2300 calories a day (300-500 less than required to maintain my current body weight) with a 40/30/30 split, decreasing the carbs closer to the end (of the comp), and currently replacing with good fats to stimulate the body to use fat as an energy source

Also with training, should I be reducing the rest I have in between sets in order to keep the heart rate higher and thus burn through more energy? or should I just add in a few more cardio sessions per week? if so does it matter if its fasting or not?

Cheers guys

Everyones body reacts different to different diets; My personally works best with a low fat/mod carbs/high protein which leaves me to work a 15f/35c/50p (Estimates) while cutting; The main thing while dieting is just make sure that your in a Calorie deficit; Meaning you will loose weight.

Keep the training exactly the same as when you were bulking; Just implement cardio sessions to make sure that you are in a calorie deficit.

Just keep it simple; Track macro's; Keep training as you would normally and throw in extra cardio sessions I like to do 3 a week. Monday-Wednesday-Friday; Week 1 i try and do 10 mins then the next week add an extra 5 mins, and keep on adding an extra 5 mins each week until hitting the maxiumum of 30 mins each session.

At the end of the day everyone has a different take on cutting; Just make sure you are in a calorie deficit and are hitting your macros for the day and you'll be fine!

Cheers for that. The key I think, is just figuring how my body reacts to it. I had increased my fat intake previously (with more almonds and olive oil) to drop my carbs, but the body doesnt seem to like that very much, so will decrease this back down and replace it with protein.

Just really beginning to get accustomed to how my body reacts to food and am adjusting my intake accordingly.

I had been religiously traking my caloric intake each day, but this became too much of a focus for me and a distraction from my daily life. Now I just take what I learnt from doing that and follow the same eating guide just without inputting it into the calorie and macro tracker.

Will try start up a routine for the cardio, I find it very boring as im used to team sport trainings, so have been watching episodes of breaking bad while on the machines.

[Arma]

My entry

Looking extra bloated tonight...and looking like a fat shit in general. Time to get cut like a mofo and take out this free protein!

[StussyNz]

Decided that i'd man up and get my entry in. Goal now is to work on bringing out my legs, getting into single digit BF and obtain a TAN!

 

 

 

[Pseudonym]

Good stuff guys.

Arma, your pics are good, but in the Aesthetics category you need 3 poses (plus the one of you holding the sign). Also, they need to be full-body shots. Can you take some more pics for us?

[Arma]

Good stuff guys.

Arma, your pics are good, but in the Aesthetics category you need 3 poses (plus the one of you holding the sign). Also, they need to be full-body shots. Can you take some more pics for us?

Oops. That better? *good*

[FellowshipOfTheRon]

holy crap kai greene in the house inb4 phil heath makes an entry

[Pseudonym]

Much better, bro. I particularly like the way you used a shot of the back of Kai's head in the rear double bicep. Great to see such attention to detail.

[KRATOS]

Here's my entry.  Lots to work on, hopefully there's enough time!

[Leeroid]

Here is my before, there will probably be no after LOL.

 

The sign is a bit hard to see but if you open the file up in a photo editor and decrease brightness/increase contrast, it will bring out the writing. Hope it's OK

[Cleo20]

Thought I would give this a go, a bit late, but beter late than never.

[softie]

our after pics must be in the same location right? and also what if people use fake tan on there after pics and do contour lines or what ever there called to make there abs and other muscles pop out

[Pseudonym]

Welcome, Cleo20... Damn, you're lean! You should probably look at entering Aesthetics Best Overall as well. (The more categories you enter, the more chances you have to win stuff.)

 

our after pics must be in the same location right? and also what if people use fake tan on there after pics and do contour lines or what ever there called to make there abs and other muscles pop out

Hi Softie. We haven't said the After pics must be in the same location, so I would expect there's going to be lots of photos taken with strong down-lighting. Same with the tan (although if you're talking about painting on the abs, I've never seen that look good, so I wouldn't recommend that)

Just consider it part of the game!