Re: 75 day challenge into single digit bodyfat %
 

MT2R,

You probably need a good bit more variety than that. Fruit isn't terrible. Veggies is pretty bad. You could probably get away with 5 fruits and 10 diff veggies as a minimalist.

Re: 75 day challenge into single digit bodyfat %
 

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With really no deleterious effects. Pre/Post will be the same for everyone almost every day, I think what Kyleb was more getting at is that you should have a complete diet that covers all nutritional bases.

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Basically, yes. It's good to rotate foods in and out every other day, or so. It's fine to eat the same stuff 3x a week, just not every single day.

Re: 75 day challenge into single digit bodyfat %
 

kyleb,

I agree. I'm sure there is some sicko though that manage to eat 2 ounces of 14 different veggies each day. Your vegetables are more about nutrients. You can supplement with Greens+ when in a rush, etc. Though weigh this with the rest of your life. Obv I'm not going to bring Greens+ with me on Spring Break or search adamantly for a wide range of fruit to eat before I slam 15 beers.

Re: 75 day challenge into single digit bodyfat %
 

yea, i gotta eat more veggies, I'm lacking there...having been losing much weight though

even though I'm making progress on my running (I can run 3 miles everyday no problem now)...I'm not making any gains muscle wise and seem to be losing strength which sucks.

Re: 75 day challenge into single digit bodyfat %
 

surf, as your body fat plummets drastically, expect more muscle and strength loss. You could lessen this effect significantly by substituting long-distance running for interval sprints (HIIT). Also, weight-bearing exercise.

Re: 75 day challenge into single digit bodyfat %
 

What is your BF% now?

Re: 75 day challenge into single digit bodyfat %
 

[ QUOTE ]
surf, as your body fat plummets drastically, expect more muscle and strength loss. You could lessen this effect significantly by substituting long-distance running for interval sprints (HIIT). Also, weight-bearing exercise.

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yea this sucks very much, about 3 weeks ago I was able to EZ curl with 35lbs on each side 12 times, now I can barely do 6...also I was benching 185lbs at medium reps, this is slowly decreasing as well.

Re: 75 day challenge into single digit bodyfat %
 

I agree with everything in skunk's post except the stregth part (yup, even though you corroborated this expereientially.)

If you lift smart, eat/supplement well, and get good rest, there's no reason why you shouldn't be to maintain/increase stength through inneervation while minimizing muscle loss.

Re: 75 day challenge into single digit bodyfat %
 

Interval sprints wont burn fat. It will mostly burn his carbohydrate intake. Long distance running is best for his goal of lowering his BF% but what he could add for a more effective muslce strength building, and fat burning is hill running. Adding multiple hills in will give his body the shock it needs to burn fat and it also builds strength in the quads.

Re: 75 day challenge into single digit bodyfat %
 

congratulations man, seriously.