Need to loose 6% body fat in 78 days

[READYorNOT]

Hello, I need to loose 6% body fat or more within 78days.

Stats

Age:21
Height: 5.7'7
Weight: 13.12
Body Fat % - 19%



This is my training routine

*Before each training session I will complete 500Kcal on treadmill*

*All training is 3 sets, 6-12 reps unless stated otherwise

Monday "Chest & Triceps"

Flat Bench Press
Inclined Bench Press
Flat Chest Fly
Cable Uppercuts
Lower Peck Dips
Machine to pushup burnout super set - 5 sets to fail

Cable tricep extensions
Overhead bar Tricep extensions
Skull Crushers
Tricep Dips

Tuesday "Upper Back & Biceps"

Trapezius Face Pull
Bent over dumbell fly
Dumbell struggs
Dumbell side rases

Inner Bicep Curl Dropset 2 times through
Medial Bicep Curl Dropset 2 times through
Outer Bicep eze bar reverse curl Dropset 2 times through

Wednesday "Waste"

Abdominal circuit, 3 times through, no stops.

Abdominal crunch, 20 reps
Bent leg reverse curl, 20 reps
V sit, 20 reps
plank, 30 secs

WEighted lower ab workout
hanging knee to chest
Quadratus Lumborum (bench) crunch
Cable Oblique twist
Deadlift

Thursday "Legs"

Vastus Laterus Squats, 3 Sets, 50Reps
Pistol Quatts Supported,3 sets, 15 reps on each leg
Calf Raises 3 sets, 25 Reps
Hamstring Curl

Friday "Lats & Deltoids"

Wide arm pullups
Super wide arm pullups
Lat low row
Bent over row with barbell
Dunbell pullover
Lat pulldown

Barbell overhead press
Lateral dumbbell raise
High Rear deltoid face pull
Bent arm dumbbell raise front
Bent arm dumbbell raise rear
plate lift burnout - once through

Saturday & Sunday
500 Kcal Treadmill & Rest.


Now you have seen my training routine..but I do not have a diet and struggle to rite up a personal diet as my maths suck. and I don't understand the macros etc for each lb of body weight etc.... no matter how many times I read it it confuses me.



The question is, do you think I can drop 6% body fat before the 78th day? if so how? thanks please share your thoughts

[baseline_9]

Shooting for an average loss of 0.5% a week is probably a good guideline naturally....

[READYorNOT]

Shooting for an average loss of 0.5% a week is probably a good guideline naturally....

so every fortnight your saying I can loose 1%?

[baseline_9]

so every fortnight your saying I can loose 1%?

Yes

0.5% is almost 1 lb for you.... A good target IMO....

Why do u only have this time frame?

[Heath48]

Obviously diet will determine how much you loose. You can do everything right in the gym but won't get anywhere with a shitty diet. Second IMO your training split is less then desirable. And that much time on the treadmill before a workout is not a good idea. I do 30 min tops after workout if I do anything on training days. Try to rework those things and come up with a diet. And go from there.

[Heath48]

Also take a look at austintine's OTC fat loss protocol in the supp section. He has seemed to have good luck with it, and was quite a bit more lean than you. Might be the extra edge you need along with a good DIET! Lol

[Brazensol]

I dropped ~7% in 60 days but I did start in the mid 20's (body fat). If you are disciplined (in the kitchen and with cardio) I see know reason you can't do it.

[nafnlaus]

wanna drop it with endurance training or intense weight training?

[MajorPectorial]

Umm. Call me stupid but. What's 13.12 in weight? N yeh easily done with strict diet first. Cardio (well placed I.e always AFTER weight training not before. Or you'll go full on catabolic n lose any hard earned muscle) as a second. And thirdly I'd second checking austs otc fat loss protocol.
oh. N you need to lose most early on. The lower bf% u are. The harder it is to lose.

[ObviousDecoy]

I went from 185 to 165 in two months using leangains. I've tried ketogenic diets before and had no luck but intermittent fasting works for me. I also found that dropping my lifting volume made it much easier to eat in a deficit. All those exercises you listed would make me really hungry

[Brazensol]

Umm. Call me stupid but. What's 13.12 in weight? N yeh easily done with strict diet first. Cardio (well placed I.e always AFTER weight training not before. Or you'll go full on catabolic n lose any hard earned muscle) as a second. And thirdly I'd second checking austs otc fat loss protocol.
oh. N you need to lose most early on. The lower bf% u are. The harder it is to lose.

Not sure this is always the case (losing lbm by doing cardio first). Or maybe I've been the lucky exception! I do fasted cardio first thing in the morning, usually start around 6:30, and typically hit the weights at 10:30 am. My cardio is probably overkill compared to what most do (not a brag but I wanted to lose fat as quickly as possible) as a usual cardio day is at least 15 miles and often in the 20-25 mile range. I was really worried about losing lbm but my last bod pod confirmed I have actually gained muscle while dropping body fat. This is not to say I couldn't have gained even more lbm (which I will do) by reversing the order of exercise there is but no way to know now 'cuz I'm not putting 50 pounds of fat back on just to find out! lol.

[ObviousDecoy]

As for dieting if you aren't that great at planning meals just stick to the same foods. You want a few lean protein sources (grilled chicken, turkey, fish) some low GI carbs (sweet potatoes, brown rice, quinoa) and pretty much any veggies. Get a food scale (its very easy to misjudge portions) and a calorie tracker app and just concern yourself with staying under your calorie limit. Once you have that down you can focus more on your macros.

[evander87]

from 19% to 13% in 78 days? Piece of cake. Switch up your workout days. and drop the LISS cardio for HIIT and work the diet. each week lower your calorie intake by 200. By switching up your workouts you can't have HIIT back to back and you certainly can't have it right before or right after leg day.