need to get to 6%bf please critique?

[british bulldog 1]

guys really need your help, i have a fight in 2 months and need to get to 6% bodyfat to make the weigh in. Please have a look at my diet. Its probably not the best but thats why im showing you guys.

can you change it where necesary and replace it with what you think.

28 years old
75 kg
5ft 9
11-13% bf

meal 1

50g of oats in water blended with 2 scoops of whey protein
1 banana
green tea ( is egg whites better )

prot- 48g
carbs- 63g

meal 2

whey protein & apple

prot-45g
carbs-6g

meal 3

150g chicken breast
50 g brown rice

prot- 34g
carbs- 38g

meal 4

150g chicken breast
50g brown rice

prot - 34g
carbs - 38g

gym

2 scoops of whey protein with vitargo

prot - 44g
carbs - 66g

meal 5

150g chicken breast
50g brown rice

prot - 34g
carbs - 38g

before bed

whey protein

prot- 44g
carbs - 6g


total

prot - 283g
carbs - 255g

[jamyjamjr]

guys really need your help, i have a fight in 2 months and need to get to 6% bodyfat to make the weigh in. Please have a look at my diet. Its probably not the best but thats why im showing you guys.
i fight myself, so i can understand the pressure...
1. what weight do you need to get down to?
2. what type of fighter are you?
3. 6% bf is horribly low, it will effect your stamina
can you change it where necesary and replace it with what you think.

28 years old
75 kg
5ft 9
11-13% bf
how tall are you?
meal 1

50g of oats in water blended with 2 scoops of whey protein
1 banana
green tea ( is egg whites better )
omit the whey protien, eat REAL food.. i would do 7 xl egg whites instead
prot- 48g
carbs- 63g

meal 2

whey protein & apple
again, why when protein?? it doesn't help your metabolism, which would help you lose weight
prot-45g
carbs-6g

meal 3

150g chicken breast
50 g brown rice
looks good
prot- 34g
carbs- 38g

meal 4

150g chicken breast
50g brown rice
same thing
prot - 34g
carbs - 38g

gym

2 scoops of whey protein with vitargo
wtf is vitargo?
prot - 44g
carbs - 66g

meal 5

150g chicken breast
50g brown rice
do turkey here, you'll get food allergies eating the same protien source everyday
prot - 34g
carbs - 38g

before bed

whey protein
do a lean beef here, it's more benefitial... i like 1/2lb london broil right before bed
prot- 44g
carbs - 6g


total

prot - 283g
carbs - 255g

while your at it, post up your training routine.. i wanna see how intense it is..
based upon that, we'll see if you need more or less carbs....

[Rugger02]

while your at it, post up your training routine.. i wanna see how intense it is..
based upon that, we'll see if you need more or less carbs....

You da Man 3J!

[british bulldog 1]

i am 5ft 9

i only need to loose about 4 pounds but that has to be fat not muscle.

i am a boxer.........bf% between 6-8% i need.

vitargo is a carb drink for after training.

do u have a recommended diet for me?
would be really appreciated and as your a fighter you can understand how much this means. thanks dude

[jamyjamjr]

make the changes i made in bold.... start off with that...

are you doing a steroid cycle at all???

also, you have yet to post up your training routine..

when i was training for a fight, i would box 35 rounds, minimum, with 30 sec rests in between... something like 20 rounds heavy bag, 5 rounds double end, 5 rounds speed bag, then sparing... that takes about 2 1/2 hours and a shit load of carbs... let me know how yours is

[jamyjamjr]

You da Man 3J!

thx brother

[british bulldog 1]

i am taking clen at the moment my training isn't as intense as that bro.
need to shred quick

monday - chest & tris

bench press x 4
incline bench x4
incline d bell x 4
flat d bell fly x4

skull crushers x4
pulldown x4
kick backs x4
dips x4

tuesday - back & bis

chins x4
lat pulldown x 4
close grip x4
rows x4

rest

thursday - legs

squats x4
leg press x4
curls x4
hams x4

friday - shoulders

behind neck press x4
infront press x4
lateral raises x4
close grip to chin x4

when is the best time to take my carbs?

[jamyjamjr]

where's the cardio in this???

carbs should be done in the morning, pre-workout and post-workout only

[FireGuy]

i am 5ft 9

i only need to loose about 4 pounds but that has to be fat not muscle.
i am a boxer.........bf% between 6-8% i need.

vitargo is a carb drink for after training.

do u have a recommended diet for me?
would be really appreciated and as your a fighter you can understand how much this means. thanks dude

Actually if you are 165 now with a bf% of 12ish your LBM is 144, if you maintain that you will need to drop to 155 to hit 7% so you need to lose 10lbs of fat with no loss of lean to hit your goal.

[jamyjamjr]

Actually if you are 165 now with a bf% of 12ish your LBM is 144, if you maintain that you will need to drop to 155 to hit 7% so you need to lose 10lbs of fat with no loss of lean to hit your goal.

that's why this man is a body builder... good calcs fire

[british bulldog 1]

sorry cardio is done 3 times a week first thing in the morning.

can you tell me how many grams of protein / carbs and fats i need each day to reach my goal?

thanks.

[jamyjamjr]

whats your fat intake on your current diet??

[jamyjamjr]

i have you at about 2100kcal right now, but i need your fat intake to get a correct number

[M302_Imola]

I believe vitargo is wazy maize starch.