Eating to grow....eating to rip.

[Rob Pezza]

Hi Guys,

I'm 5ft 11inches, 12.5 stone and about 13% body fat.
I want to grow muscle mass for the next 4 months before spending 16 weeks in feb/march/april ripping right down to 6% body fat, but maintaining muscle mass.

Im very strict with myself, i just dont know exactly what to eat, so being strict doesn't help me. I just need to know how to rip right down whilst maintaining muscle mass, preferably from someone who has done it!!

Now i don't eat much carbs although i know i will need to re-introduce them to grow muscle mass.

What do i eat to rip down to 6 or 7% body fat?
(ie, eggs at 7:30am, shake at 9am, tuna at 10:30am, chicken, rice and veg at 12 midday etc etc).

I'm going to be training cross fit around 4 times a week and mixing that with hypertrophy/stregnth weight training maybe 1 or 2 times. Probably a game of footie on the weekend.

How does it work? Do i need to train more of a certain type?
But most of all, what do i eat and do to rip right down to 6 or 7% body fat?

Thankyou in advance for the help!!

[Justin M. Furtado]

In april i was 13% bf now 8% with no muscle loss. I get an analysis done at work. I did crossfit and ate modified paleo I guess. I eat cheese. I drink whole milk in pwo shakes. I eat when I'm hungry. I eat cottage cheese. I actually put a 1/2 # of muscle on. I'm 5'11 181 now was 191. I cheated once a week until I got to where I'm at now cheat when I feel inclined as I'm just maintaining now. Eat lots of fat only have carbs pwo. Replace them with veggies big salads with lots of stuff on them. Make them delicious. I eat a ton of fat and always feel satisfied. I like fats more than carbs. Make them your friend