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