12 week transformation

Age - 22
Weight - 182 lbs
Height - 5.9
body fat - not sure

Hey guys, im looking to get down to single digit body fat in 12 weeks for the summer time. My diet is going to be mainly lean meats, fish, eggs and pro shakes for protien. Carbs will be kept low throuhout (200-300 g a day) all from low gi sources, mainly sweet potatoes, brown rice, oats and green veggies. Fats will also be kept rather low also, but not dropped below 50g a day for health reasons.

My BMR x my daily activity works out at 2995 kcal, so im going to use 3000 as a bench mark and start by subtracting 300-600 calories daily to get a steady 1-2 pounds of FAT loss a week.

meal 1 oats, scoop of whey, 2 whole eggs, coffee
500kcal - p50 - c40 - f12

meal 2 - 200g chicken breast, cup of b/rice, broccoli
500kcal - p50 - c50

meal 3 - 200g chicken breast, sweet potatoes, spinach
500kcal - p50 - c50

meal 4 - tin of tuna, baked sweet potatoes, green salad
500kcal - p50 - c50

meal 5 - home made burgers with extra lean beef, leafy green salad wiv oil

( i train different times every day so ile list my post wo meal here ; 2 scoops of whey isolate and a cup of oats - p50 - c30 )

Daily macros - pro - 300g - carb - 230g - fat - 50g
Kcals 2570 - 2700

so its basically 6 meals a day, each 500 calories with a good serving of carbs, protien and fat.

here are some pictures i took this evening of my current state

so thats it , tell me if i missed anything, and please critique away, all advice welcome, thanks

i dont know what my bf% is in the pics above but i would hope its closer to 15 than 20 as i want to reach single figures by the beggining of july time.

leg pics soon ...

Training is going to be moderate to high volume, with moderate to high intensity.
Muscles trained once every 4th day.

Day 1 - chest, shoulders, tris
Day 2 - Quads, hams, calves
Day 3 - off
Day 4 - back, traps, biceps
Day 5 - chest, shoulder, tris
Day 6 - off
Day 7 - Quads, hams, calves
Day 8 - back, traps, biceps

so each muscle is trained twice over the period of eight days, i personally recover well enough to make sufficient gains training like this. if i feel a day off is nessesary a take it.

Cardio ??? help would be great ....

cardio is going to be key for you. i would suggest 6 days a week AM fasted cardio, keeping your heart rate in the 130s (low intensity). you can do this on the bike, eliptical, stairmaster, slow running, etc.

you can do HIIT, sprints, etc. as well, but if you do that in the AM, make sure you get some protien/carbs in you BEFORE doing the high intensity stuff or you'll be burning LBM.

your diet, combined with fasted low intensity cardio, combine with some HIIT 2x a week will melt that fat away.

GL.

good stuff, i think im going to drop carbs latter on though to make sure i have something to play around with when fat loss slows down like i know it will...

Great advice, i have a stationary bike in my bedroom so morning cardio is easily done, buts its boring as hell some times, so i may take a walk or light jog some mornings instead.

looking good man, def looking forward to this. as of body fat percentage there is no way you are over 15 percent.

I would say you are good to hit ur goal...

U may wanna check my log out in the transformation section...

Similar starting stats... Your actually leaner that i was...

Good luck

If u stick to a good clean diet and do all ur cardio i think you will reach ur goal

Stay sharp

Keep It up

Quote:

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Originally Posted by bigbossofdariver

looking good man, def looking forward to this. as of body fat percentage there is no way you are over 15 percent.

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Quote:

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Originally Posted by baseline_9

I would say you are good to hit ur goal...

U may wanna check my log out in the transformation section...

Similar starting stats... Your actually leaner that i was...

Good luck

If u stick to a good clean diet and do all ur cardio i think you will reach ur goal

Stay sharp

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Quote:

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Originally Posted by SlimJoe

Keep It up

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just what i need to keep me motivated, thanks guys...

Baseline - i saw your thread the other day mate, will definately be reffering to it for motivation and tips...

Good luck bro, keep us posted, i'll be following.

sounds like you are well on your way!

Quote:

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Originally Posted by gbrice75

Good luck bro, keep us posted, i'll be following.

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Quote:

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Originally Posted by 00ragincajun00

sounds like you are well on your way!

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thanks guys.

day 1 over now ! cardio this morning for 50 mins on stationary bike, heart rate was at 130-140 bpm throughout.
trained chest, shoulders and tris this afternoon.
Was wodering whether to add any fat loss aids in yet ? maybe too early ?

trained legs yesterday, loads of heavy bb squats and SL deadlifts to keep em full n thick. still doing cardio for 45 mins to an hour every morning in fasted state, energy levels seem fine and feel leaner already. day off the weight training side of things to day, just cardio and diet to worry about, cant wait to smash back tommorow...

5 days on this diet now, cardio and training is going well.
progress pic day 5 ;
Attachment 114911

well done bro

cheers bud

off day today, ive upped my carbs slightly by about 200 kcals as ive been feeling a little flat, im probably goining to lower them in 2 weeks or so depending on how much weight i lose. at the moment im a 2 lbs down in weight, so its going well :7up:

let me know what you think of the pics guys, and no making fun of my posing LOL...

training legs tommorow, heres my routine...

leg extensions - 4 sets ; 1 x 20 reps, 3 x 8-12 reps
heavy leg press' - 4 sets ; 4 x 8-12 reps
lying leg curls' - 4 sets ; 4 x 8-12 reps
barbell squats - 6 sets ; 2 x 4-6 reps, 3 x 8-12 reps, 1 x 20 reps

10 minutes on step mill, nice and slow...

one more thing, if any of you guys feel im doing something wrong or im not giving enough info for you to help me, please say, and please be honest about my physique as you probly dont think its half as bad as i do lol...
some might say i dont have the mass to be leaning out yet, but i have a clear goal in mind of reaching single digit bf within 12 weeks. cheers

I like the workout, you look like you are making good progress already, just keep on keeping on.

thanks mate

You should be able to hit that goal.

i agree with tbody, you should have no problem reaching your goal.

havent been able to post my proggres at all this summer coz i basically didnt have the internet all the way through, but now i have and im back on track, first a picture of how i looked at the end of my 12 weeks,

before i go on another bulk up phase i think i need to still lose some fat , so im aiming for 10 percent, that will put me at around 180, then i wanna bulk again all the way to 210-220 without getting over 15% bf.

heres my current cutting diet

meals on training days

1 - 7 whole omega eggs
2 - wholegrain couscous and tuna with honey
3 - same as meal 2
4 - same as meal 2
pre and post workout - 1 pint of semi-skimmed milk
5 - 6 whole omega eggs
6 - tub of quark cheese (low fat) and lean beef with salad

calories - 3300

meals on non-training days

1 - 7 whole omega eggs
2 - wholegrain couscous and tuna with honey
3 - same as meal 2
4 - same as meal 2
5 - 6 whole omega eggs
6 - tub of quark cheese (low fat) and lean beef with salad

Calories - 2900

im doing cardio 4 times a week in the mornings for 30 minutes, and i do my workouts on mondays, wednesdays and fridays...

this pic was taken 5 minutes ago, anyone hazard a guess to my bf % ?

oh yeah...

BMR is 2890

so im aiming for maint on non-training days, and 400 over maint on training days, this seems the most sensible thing to do as im doing quite alot of cardio and hit training...

as the weeks pass i plan to take out the honey and milk from my diet, also im gonna substitute the oily tuna some days with other sources like chicken, turkey and white fish....

what do you guys think ?

I would say drop skim-milk PWO and add in some carbs. Also, u need more EFA's in your dietary fat intake. Try adding in a tablespoon of flax or EVOO to replace the fat from milk.

yeh i know milk is a bad choice, its just im a little tight on cash atm, definately cant afford protien powders, i was gonna get a cheap load but they just make me shit all day long and dehydrate me... just thinking of what else would do ? aswell as the flax...

maybe a fruit salad and some low fat yogurt ???