11% to 6% BF

[moto1]

What is the secret to break the plateau/ I seem to maintain 10% easily. If I increase cardio I loose size. I eat 5-6 times a day.Clean typical weight training diet.I run a coloric defict everyday with Sunday being a cheat day.
breakfast:
5 whites
3/4 cup oatmeal
3 tablespoons honey
1 oz of raisons
1 cup of 2%milk
black coffee

snack
banana

no explode/train

lunch
1/2 club sandwich
1 cup soup

snack
protein shake

dinner
6 0z meat,
veggies

bedtime
protein drink

[role model]

You need to get you metabolism in high gear. Some sprinters are known to train using this technique as well.

Interval training:
Interval training involves brief bouts at maximum exertion. With periods of lower-intensity activity in between sprint sets (one minute or less).
One popular workout that incorporates this is a sprint of 12 repetitions of 100 meter sprint with a one minute 100-meter walk/jog in between each set.
Distances can also vary; one example would be a "ladder" workout consisting of a 1600-meter, two 1200-meter, three 800-meter, and four 400-meter repetitions, each at an appropriate speed and with an appropriate amount of recovery.

The object is to get your heart pounding like never before.
Interval sprints have been proven by research to be the most effective tactic for reducing body fat at only three times per week and 30 minutes per sprint session.

This is to be added to your regular strength training.

[moto1]

Thanks for the reply. I'll incorporate the intervals into my training. It would be nice to be 6-8% year round without a big drop in size.Thats the ultimate goal for me.Just an FYI I'm doing Haycocks HST routine again , and it is pretty amazing , up 10 lbs in 3 weeks.

later moto

[bigbench]

I would drop the honey in the morn. Add in some sugar free syrup first. Then instead of a banana, go wtih a scoop of protien. Cut out the raisons and milk and add maybe two more egg whites too. You want to stay away from sugar and high glycemic carbs as much as possible. That will make a big difference as for your bf loss

[role model]

Originally Posted by moto1

Thanks for the reply. I'll incorporate the intervals into my training. It would be nice to be 6-8% year round without a big drop in size.Thats the ultimate goal for me.Just an FYI I'm doing Haycocks HST routine again , and it is pretty amazing , up 10 lbs in 3 weeks.

later moto

Do you have a link or something for Haycocks HST routine?
I don't know that much about it.

[role model]

Originally Posted by role model

Do you have a link or something for Haycocks HST routine?
I don't know that much about it.

I did some research, interesting. I might give it a try.

A sample whole body workout might look like this:
You would do this workout MWF.

10-15 minute warmup on bike or treadmill

Squats, 1-2 warm up sets and 1 work set of 6-8 reps

Leg curls, 1 work set of 6-8 reps

Bench press, 1-2 warm up and 1 work set of 6-8 reps

Chins or pull ups, 1 work set 6-8 reps. (Add weight as necessary)

Seated shoulder press, 1 work set of 6-8 reps

Dips, 1 work set of 6-8 reps. (Add weight as necessary)

Seated rows, 1 warm up and 1 work set of 6-8 reps

Lying tricep extensions, 1 work set of 6-8 reps

Preacher curls, 1 work set of 6-8 reps

Abs 1 set to failure.

[moto1]

Hypertrophy-Specific Nutrition™
here is the link.I have done this routine a number of times with very good results.My goals are fairly modest in that I like the fitness look.Above average size but still athletic.This routine works well.It has a calculator that plugs in all the weights. Very easy to use. The routine is a 3 day per week total body workout, 2 working sets per body part.Each work out increases the weight so at the end of each 2 week block your near failure.The the next two weeks resets for 10 reps weight still increasing...Give it try .
Also thanks for the replies , the honey and the raisons...damn they make the oatmeal egg concoction tasty....Very good advice I will adjust to your recomendations


moto1

[role model]

Originally Posted by moto1

Hypertrophy-Specific Nutrition™
here is the link.I have done this routine a number of times with very good results.My goals are fairly modest in that I like the fitness look.Above average size but still athletic.This routine works well.It has a calculator that plugs in all the weights. Very easy to use. The routine is a 3 day per week total body workout, 2 working sets per body part.Each work out increases the weight so at the end of each 2 week block your near failure.The the next two weeks resets for 10 reps weight still increasing...Give it try .
Also thanks for the replies , the honey and the raisons...damn they make the oatmeal egg concoction tasty....Very good advice I will adjust to your recomendations


moto1

I tried HST today and I don't care for it. Reason being, its a good way to get injured with such few sets per exercise. Especially as you get older (me 47).
Rick Batista Uses this program, and He's now torn his triceps 3 times in addition to the torn lat he suffered a couple of months ago.
You simply cannot go into your heavy set with only 1 warm up.
Mike Mentzer's routine back in the 70's and 80's was like this, and he was a cripple by age 60.

Its not for me. I would prefer Ronnie Colman's workout over HST.
Ronnie Colman's workout:

Monday:
Chest
Triceps
Calves
Ab's

Tues:
Quads
Hams
Traps

Wed:
Back
Biceps
Delts

Thur:
Off

Fri:
Start Over

[jasthace]

Originally Posted by moto1

What is the secret to break the plateau/ I seem to maintain 10% easily. If I increase cardio I loose size. I eat 5-6 times a day.Clean typical weight training diet.I run a coloric defict everyday with Sunday being a cheat day.
breakfast:
5 whites
3/4 cup oatmeal
3 tablespoons honey
1 oz of raisons
1 cup of 2%milk
black coffee

snack
banana

no explode/train

lunch
1/2 club sandwich
1 cup soup

snack
protein shake

dinner
6 0z meat,
veggies

bedtime
protein drink

2%Milk{=insulin spike} honey & raisins for breakfast,sounds more like a post workout sugar spike.
Keep your carbs low during the day, just eat enough to stop you going into a catabolic state.
Swap out your simple carbs{i.e breads} and salty sugary soups with fish oils and eat protein & fibrous veges.Put some added olive oil on your protein if you wish.
Eat every two hours to keep the wolf from the door.
Have a preworkout snake or drink,your banana coffee and honey will work nicely.
Have a post workout carb/protein meal.
Your raisins 2% fat milk and bread plus an ample serve of protein
The other meals are just veges,oils and heaps of clean protein.
Every third day you can have some clean low GI carbs with four of your 6 meals.

[moto1]

sounds good.I'm adjusting the diet this week.I feel like I'm pretty strict but there is room for improvement.
Thanks for you advice
moto

[role model]

Originally Posted by jasthace

2%Milk{=insulin spike} honey & raisins for breakfast,sounds more like a post workout sugar spike.
Keep your carbs low during the day, just eat enough to stop you going into a catabolic state.
Swap out your simple carbs{i.e breads} and salty sugary soups with fish oils and eat protein & fibrous veges.Put some added olive oil on your protein if you wish.
Eat every two hours to keep the wolf from the door.
Have a preworkout snake or drink,your banana coffee and honey will work nicely.
Have a post workout carb/protein meal.
Your raisins 2% fat milk and bread plus an ample serve of protein
The other meals are just veges,oils and heaps of clean protein.
Every third day you can have some clean low GI carbs with four of your 6 meals.

Will any kind of Olive oil due?
Or is one type better than another?

[jasthace]

Originally Posted by role model

Will any kind of Olive oil due?
Or is one type better than another?

Thats a good question,so simple but some would stress the importance.

Cold pressed 100% Extra Virgin Olive Oil

Cold-pressed,is a chemical-free process that involves only pressure, which produces a natural level of low acidity. Extra virgin olive oil, the cold-pressed result of the first pressing of the olives, is only 1 percent acid.
Heres a good one thats available in the USA,

Cold Pressed Greek Olive Oil & Raw Olive Oil
Buy Extra Virgin & Organic Greek Olive Oil

[role model]

Originally Posted by jasthace

Thats a good question,so simple but some would stress the importance.

Cold pressed 100% Extra Virgin Olive Oil

Cold-pressed,is a chemical-free process that involves only pressure, which produces a natural level of low acidity. Extra virgin olive oil, the cold-pressed result of the first pressing of the olives, is only 1 percent acid.
Heres a good one thats available in the USA,

Cold Pressed Greek Olive Oil & Raw Olive Oil
Buy Extra Virgin & Organic Greek Olive Oil

Thanks.