I?m 28, male, 5’8.
Here?s the deal I need to drop 5-7lbs in the next 17 days. Basically if I could drop at least 2 lbs a week I would be set. I currently weigh 162lbs and would like to be between 155-157lbs. I am currently at 8% b/f. I am not currently dieting. My cal intake per day stands between 2500-2800 a day. Since I?m not currently dieting, I should drop fat fairly quickly.
As for training and cardio, I will be lifting 3x a week and doing intense cardio for 4 45min sessions a week.
1st Meal : ? cup oatmeal with 2 scoops of whey protein. Cals=370, Carbs 31grams, Protein 47grams. Take vitamins: 1 multi Vitamin, 2grams Vitamin C, 1gram calcium, Vitamin B complex, 400 i.u Vitamin E, 500mg Magnesium.
2nd Meal: ? cup oatmeal, 2scoops whey protein. Cals=370, Carbs 31grams, Protein 47grams.
3rd Meal: ? cup oatmeal, 2scoops whey protein. Cals=370, Carbs 31grams, Protein 47grams.
4th Meal: 1 cup brown rice, one chicken breast, tossed green salad with a tbsp of balsamic vinegar. Cals 400, Protein 32grams, Carbs 55grams. Take Vitamins. 2grams Vitamin C, 400 i.u Vitamin E.
5th Meal: 8grams Salmon oil. Cals 300.
6th Meal Optional if I?m fricken hungry. 1 scoop of whey, 5 tsp of Metamucil. Cals 220, Protein 22grams, Carbs 25grams.
Bedtime: Take 100mg of Zinc.
Total Cals 1800-2000, Protein 173-195, Carbs 150-175grams.
I will be drinking at least a gallon of water a day. BTW low carbs don?t work for me. I bonk if I go lower than 150grams a day.
That?s it. All criticism welcome.