Hi, this is my first post on T-Nation, just looking for abit of help on fat loss.
here’s some basic stats first:
Years lifting: 6
weight: 206lbs (start weight (154lbs in 2008)
height: 74 inches (6’2)
body fat: (estimating between 11 and 13% using callipers) (start bf was 10% in 2008)
s-term goal: lose 1 lb. fat per week hopefully!
l-term goal: get down to 8% body fat by May/June 2014
Macros look like this: (sometimes it varies slightly but I stick to this more or less 99.9% of the time)
57g Fat 513 kcal
66g Carbs 264 kcal
243g Protein 972 kcal
6g Fibre 24 kcal
26g Sugar 104 kcal
TOTAL 1877 kcal
(this was worked out to the best of my knowledge from my BMR, TDEE and Macros with a 500kcal deficit) I sit at a desk 8 hours a day so im not very active between 9am and 5pm I eat all carbs before midday usually exept for green veggies I eat up until 7pm. Most of my nutrients come from real food with maybe 2 whey shakes per day (100% gold standard). I train 6-7pm with weights and 20 mins HIIT cardio per night. I drink water or green tea only.
Supplements I take through out the day split into 4 even doses:
Omega 3 - 4000mg
Green tea extract - 2000mg
CLA - 4000mg
multivits x 1
- My questions are:
- how much cardio should I be doing ideally to lose 1lb body fat per week?
- what kind of routine would you guys be splitting your muscle groups into for training?
- heavy weights low reps or low weights high reps?
- is there any other supplements that would help me reach my goals and are the dosages im currently running ok??
I think I have most of it planned out but any criticism or feedback would be hugely appreciated.
PS ive just finished my 2nd 12 week cycle of Test 400 @ 1ml e3d. So I know what ive lost between then and now is mainly water weight (4lbs in 2 weeks)
Thanks In advance!