T Nation

Blitz Fat Loss Advice?


#1

Hi CT, so i am currently sitting at about 12 percent bodyfat , you know visible upper abs and some quad separation but still not fully lean so i was wondering whats your best advice for a quick sprint fat loss in about 3 weeks in terms of how much of a calorie deficit needed and optimal training split beside training twice a day because i sadly cant have that option, alson how much cardio i must add in.
PS: i am a mix between 2A and 2B and i can say i have a high work capacity in short time periods
Thanks.


#2

This on a small deficit…

Get in tons of greens and make super clean food choices as Thib discusses in thread here…


#4

Thank so much coach


#5

No worries, let us know how it goes


#6

1 week in now at arround 1200 calorie deficit per day , down 0.5 percent body fat (using 7 site body fat calipers) dont know if its low for this much of deficit or it is the last few pounds that are hard to remove


#7

Don’t worry about “too fast” when you are doing a blitz. It will be next to impossible to cause some real problems (muscle loss or metabolic damage) in such a short time. Losing fat/weight “too fast” is only an issue when you are planning a long fat loss phase where losing too fast would hurt your chances to continue progressing over the long run (the body would adapt to the level of food intake/activity level and you would stop progressing, then you’d have to do crazy stuff to keep losing fat and that’s where bad things can happen).