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Thread: Need to loose 6% body fat in 78 days

  1. #1
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    Need to loose 6% body fat in 78 days

    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

  2. #2
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    Shooting for an average loss of 0.5% a week is probably a good guideline naturally....
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  3. #3
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    Quote Originally Posted by baseline_9 View Post
    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%?

  4. #4
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    Quote Originally Posted by READYorNOT View Post
    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?
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  5. #5
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    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.

  6. #6
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    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

  7. #7
    Brazensol's Avatar
    Brazensol is offline Productive Member~ Recognized Member Winner - $100
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    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.
    Last edited by Brazensol; 07-27-2013 at 07:53 PM.

  8. #8
    wanna drop it with endurance training or intense weight training?

  9. #9
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    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.

  10. #10
    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

  11. #11
    Brazensol's Avatar
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    Quote Originally Posted by MajorPectorial View Post
    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.
    Last edited by Brazensol; 08-27-2013 at 07:46 PM.

  12. #12
    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.

  13. #13
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    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.

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