T Nation

Judge My Fat Loss Program


#1

I started my fat loss program 6/28/09, I'm 17, 177 pounds, 12% BF and I want to get down to 9% by 7/28/09. I consume about 2,000 - 2,500 calories, eating 5 clean meals a day. my exercises consist of steady-state jogging cardio always first thing in the morning, HIIT cardio, and heavy lifting.
My program looks like this:

Mon - heavy Lifting: chest/back, 30mins of SS(Steady state) cardio(upon awaking)

Tue - HIIT (high intensity sport, sprinting, biking, ect...), 30mins of SS cardio

Wed - Heavy lifting: Lower body

Thur - HIIT, SS cardio

Fri - Heavy lifting: Arms/shoulders, SS cardio

Sat - HIIT, SS cardio

Sun - Repeat

I have been mostly following CT's methods for weight loss and reading other transformation articles. If this does not seem good, can you suggest a different fat loss program for me to follow?? Thanks for the feedback and good luck with your goals!


#2

There is no way you can keep that shit up with that much cardio and no rest in between. And I wouldn't think heavy is really HEAVY if you can do two types of cardio and do some heavy lower body work the next day.

And 12% BF? And at 177lbs? You wanna lose weight? I'm lost.


#3

http://www.tmuscle.com/free_online_article/sports_body_training_performance/the_last_10_pounds

'The Last 10 Pounds'

Read it, love it, live it. It acts as additional work on top of a current strength routine. But, with your stats, you might just want to focus on getting a little more muscle. But its ultimately up to you.


#4

Yeah, I'm basically at that "Last 10 pounds" mark and have been for a year. Also, on sunday, I take a break from cardio, forgot to mention.

It would look like this:

Mon - heavy Lifting: chest/back, 30mins of SS(Steady state) cardio(upon awaking)

Tue - HIIT (high intensity sport, sprinting, biking, ect...), 30mins of SS cardio

Wed - Heavy lifting: Lower body

Thur - HIIT, SS cardio

Fri - Heavy lifting: Arms/shoulders, SS cardio

Sat - HIIT, SS cardio

Sun - Repeat, no cardio

BTW, my legs a killing me after lower body day!


#5

Wow, thanks Therizza thats exactly what I have been looking for (although I remember reading a while back). I'm doing pretty much everything that article says, and more, so I might cut back on the cardio.

I'll try to put some pics up, but i'm not sure how to do it.


#6

Another pic.

By the way, B.L.U ninja, I don't do all of those things on that day, only one. I was just giving you an idea of the exercises I might do on a HIIT day. Sorry for the confusion.


#7

from your pics you dont really need to lose fat your just kinda soft, add muscle my friend!


#8

x2


#9

You are not 12% body fat.

And have you lifted a weight?

Train heavy and put some muscle on and then come back and lose weight when you have a solid build.


#10

Hmmmm, do I look over 12%, or under? I went to a physical trainer at my gym: she tested me and said I was 12% BF with 155 lean muscle and 22lbs of fat. I also have some stretched skin from my previous weight loss.


#11

12% isnt that high!
add some muslce and you will look far better.


#12

Do you really think that 155lbs is all lean muscle?


#13

Don´t forget that you have bones and organs too lol


#14

That's why I was asking; 155 + 22 = 177, so I can't make much sense of what she told me, considering I have, bones, water, organs,and all that other good stuff... I'll ask my doc for a BF test.

But seriously, the question I'm asking is whether my program is effective for fat loss or not and what can be improved. Let's stay on topic.


#15

You don't need to lose fat, you just need to build muscle.

Take a look 5/3/1


#16

dude, a few people have already told you you dont need to lose fat, if you lost that fat you will look like an anorexic 10 year old girl! gain muscle!


#17

lol. Yeah, I'll take your guys word for it and start concentraiting on building muscle, thanks. Gonna look for bodybuilding articles now...


#18

5/3/1 or starting strenght would be good choices before you start looking for "the best" programme out there.


#19

Gotta go with Kerley on this one. Add some mass, okay a whole fuckload of mass, then worry about cutting. And SS is a great program for adding strength and putting a little muscle on you (provided you eat).