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Diet and training for 10-12 weeks of fat loss (hopefully)

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Captain T

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Diet and training for 10-12 weeks of fat loss (hopefully) - 02 November 2009 12:22

A critique please, firstly training:

Mon: AM chest, PM 30-40mins SSCV bike
Tue: AM legs, PM 30-40mins SSCV bike
Wed: AM 40mins SSCV (fasted), PM 20mins HIIT (skipping or bag work or sprints)
Thu: AM shoulders, PM 30-40mins SSCV bike
Fri: as Wed.
Sat: AM back, PM 30-40mins SSCV bike
Sun: rest

Diet:

Meal 1: 40g whey, 50g oats in milk
Meal 2: 200g turkey or chicken breast and mixed nuts
Meal 3: 200g chicken breast with tomatoes, carrots, peppers
Meal 4: 150g tuna and fruit
Meal 5: 200g chicken/fish/lamb/beef and lots of veg
Meal 6: 30g casein in water

Weights days I have a PWO shake - 40g whey, 40g maltodextrin.

*EDIT: on saturday and sunday I up the carbs by about 100-150g normally in the evening meal.

I'm 175lbs, looking to lose around 10-15lbs of fat.

Any suggestions on improving my chances?

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Captain T Total Posts : 1205 Reward points : 1245 Joined: 04/01/2009	Re:Diet and training for 10-12 weeks of fat loss (hopefully) - 02 November 2009 21:14 Any comments? Shape up competition journal

forddee Total Posts : 2752 Reward points : 2904 Joined: 03/12/2006 Location: West london/Wiltshire OORR.	Re:Diet and training for 10-12 weeks of fat loss (hopefully) - 02 November 2009 22:09 What are you training for mate? There is lots of CV in you plan. And carbs are very low ,so what are your goals? Daz Next show UKBBF Stars 2010 ? http://www.muscletalk.co.uk/forddee39s-off-to-London-UKBBF-m3641713.aspx

ch237

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Re:Diet and training for 10-12 weeks of fat loss (hopefully) - 03 November 2009 04:12

Lots of CV is a positive but you aren't eating even close to enough carbs. I don't think it's possible to stick to your training plan without an overhaul of your diet.

To lose 10lb in 10 weeks you can afford to eat way more carbs on that training plan. I would, at the very least, add in 100g of carbs from rice/potatoes on your workout days.
I would also consider increasing good fats, particularly on lower carb days - perhaps having some chopped almonds or sunflower seeds with your oats for example.

Age: 21
BW: 92.6kg
Bench: 105kg
Squat 145kg
Deadlift: 205kg

Goal:

Bench 100x6, Squat 165, Deadlift 220, at BW < 88kg

Captain T

Total Posts : 1205
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Re:Diet and training for 10-12 weeks of fat loss (hopefully) - 03 November 2009 10:30

Right now i'm training to drop bodyfat, not happy with how much I picked up over the course of getting married and the weeks after! Carbs are deliberately low, trying to see what all this keto fuss is about. Ultimately like most people I just want to look good. I should probably shoot to lose more than 10-15lbs to get to a BF% I am happy with. I am saying "BF%" although I'm not measuring it, just going by how I look in the mirror.

I did neglect to mention that I mix flaxseeds with most things that I eat so I get a good deal of fats from that and omega 3 caps. Almonds in the oats is a good idea.

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forddee

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Location: West london/Wiltshire OORR.

Re:Diet and training for 10-12 weeks of fat loss (hopefully) - 03 November 2009 10:39

IMO i would change things slowly as you are not a closed time scale.
And going in the deep end you will lose to much muscle mass.

Start by hitting the bike at 30mins and cleaning up you diet cutting out all bad foods.
Give the body time to drop the fat and step things up when wight loss slows down.

Daz

Next show UKBBF Stars 2010 ?

http://www.muscletalk.co.uk/forddee39s-off-to-London-UKBBF-m3641713.aspx