Howdy,
To make a very long story short, about a year ago I took hold of my health. Ive lost 115 pounds in a year, and have gotten to 175 down from 290.
I am now a smaller rendition of my former self. Still the gut, and man boobs. I have gotten my bf% to roughly 20%, down from what I suspect was well into the 30’s or above.
Spring Break is approaching, 6 weeks to be exact. I turn 21 a week before spring break, so needless to say, I want to party hard legally, but more importantly, much more in fact, I want a physique I can be proud of when me and the crew hit the beach.
So, here is my proposed 6 week plan to shed as much bodyfat as I can. If the plan fails, I will be no worse off, but I desperately want to celebrate break without my shirt, and be proud of whats showing. So, heres the skinny…
Nutrition
Basic Meal Template
Meal 1
1.25 Cups Egg White
1 Cup Spinach
Workout Shake
25g CHO (Dextrose/Malto)
12g PRO (Whey)
5g Creatine
(Split into 2 drinks, pre/post)
Meal 2
5oz Tuna
1 Cup Spinach/2Tbl Dressing
Meal 3
4oz Ground Turkey
1 Can Green Beans
Meal 4
4oz Lean Beef
1 Cup Spinach/2Tblsp Dressing
Meal 5
8oz Ground Chicken
1 Can Green Beans
Meal 6
? Cup Cottage Cheese
1 Scoop Protein Plus
1 Cup Spinach
This comes out to roughly 1500Kcal.
198g PRO
48g Fat
62g CHO
The meals follows Berardi’s 10 Habits. If for some reason I lose weight too rapidly I will up calories by 200/week in the form of CHO.
I also plan to overfeed every 7th day.
Training
Im currently using Waterburys “Total Body Training” but find it a hair too intense given my caloric defecit.
If I dont have the energy to complete this, I will use the Fat Loss Program in Joel Marions “School Days: Fat Loss” article found at ruggedmag.
Supplementation
ZMA
5-HTP
Universal M.Stak
Redline
I think the M.Stack will help diminish loss of LBM, and the use of redline is just an energy/metabolic boost. I have read some “iffy” reviews of it, so if I find it gives me jitters or shakes, I will use Lipo6 or HOT-ROX (Which should further help maintain LBM)
Basically, I know this isnt “perfect” as I have limited functional knowledge of what Im doing. So, before I start this on Monday, I wanted to get you guys input.
My goal is lose at least 12-15lbs of bodyfat, which should put me at about 16ish bf% ( I think my math is right).
Im here to learn all I can to make this plan better and more effective. I dont claim to know much, so if somehow this plan is totally a bust, dont flame me, because I really am here to get it right.
I know this was a read, but your input is so greatly appreciated. I will be sure to post before/after pics. Thanks guys!!!
Josh