Fat burning

[18delta]

I Preciate all the opinions and tips ! I guess I'm riding around a 24% bf and wanna drop to about a 10-14 so an hour a cardio a day and hiit and I do crossfit as well

[auslifta]

I Preciate all the opinions and tips ! I guess I'm riding around a 24% bf and wanna drop to about a 10-14 so an hour a cardio a day and hiit and I do crossfit as well

There's a fairly big difference between 10% and 14%. From 24% you should be able to get to 18% fairly easily, 18 to 14 a little harder, and quite hard to get to and under 10%. Eat a very clean(steamed fish, boiled chicken, steamed green veggies, oats, water-lots!, boiled sweet potato, fish oil, whey protein, kangaroo meat) calorie deficit diet from the beginning, making sure you eat enough protein, If your goal is to just shred, you should hit your whole body with weight training over the course of every week, and at least 5 cardio sessions a week. Cardio can be done a number of ways, I like to do hour LISS fasted cardio for hour EVERY morning on 10g BCAA's, and 3 boxing sessions in the PM on non weight training days. Boxing sessions consist of 15mins skipping rope, 20mins bag work with 25 burpees every 4mins followed by 10mins focus pad work. Weight training 4 times a week split like this- Mon, Wed, Thurs, Sat. Monday-Back,bi's Wed-Chest,tris Thurs-quads, hams Sat-delts,calves. If you do this for 7 months, you should see your goals.