Basically I need to loose 3% body fat by March 30
Anyone can give me any pointers or tips?
Thanks in advance!!!
Hey Chief thanks for responding so quickly.
The only stats i know are: 6'1" 238lbs 25%body fat.
I am going into the navy, but i cant go until i loose 3%body fat, because I am over the limit. I already passed all the tests and everything (but not the fat test), they told me to come back on the 30th!
I know you guys are going to say to me to look at other diet posts but this is different! I already know all that stuff and it doest work.
First thing i am thinking about doing is increasing my training volume.
from 2 sets for small body parts to 4-5
from 5 sets for large body parts to 8-10
Also, I am going to do 20min cardio after each weight training session and 50min on non-training days.
What do you guys suggest for my diet? How many carbs should i be eating? The only carbs i eat are oatmeal with water and brown rice - and also bagels with jam right after working out. For protein i eat chicken, tuna and eggs.
I guess the biggest factor is the carbs, I really dont know how to calculate how many i should be eating (for dieting, i know its 2-3per lb for bulking)
Also, how many calories should i be eating and whats me total lean mass?
Damn. You need to drop 10 pounds of just fat, and not any muscle to get there.
How did they measure your bodyfat?
I would increase cardio a bit, but not trianing voume, you don't want to drop any muscle if you can avoid it.
I would go TKD.
I think you should take detailed instructions on TKD from Paul or a good reference.
I never exercised my whole life and still I was only 23%. Right now I am 14% but planning to drop it. How come you have been training for so long and got 25% bf. The beauty of bodybuilding is not in squatting 400lbs, its in aesthetics. You may squat 200 (or less) and still look good if your bodyfat is 10%.
Some gals do like big men even if they are chubby, but most would prefer little smaller with low body fat than big with high body fat.
Sorry for the lecture, I just hope you succeed in your mission. Apart from TKD, never forget the power of early morning cardio (HIIT). Increasing training volume is not that helpful in dropping bf%. Read this:
My calculations come to a little over 7 pounds of fat. You have about 3.5 weeks so that is about a 1000 calorie a day below maintenance.Now if you dont lose any muscle, and that could be tough...bingo. I guess you have no choice unless you want to wait longer??? Keep up your present routine,do cardio in the morning on empty stomach and right before you go to get tested...DRINK A LOT OF WATER and exercice your muscles to pump them up...this is if they use the caliper method.Water will add to your gross weight and when pumped up the tissue is harder to pinch....good luck
" Eat to grow, Progression to get stronger " - mesmall
I've never tried this product, but if you're really desperate, this might work for you. Good-luck.
Lift To Live
try tkd. also, do they test for ephedrine for drug tests? cuz u could take sth like xenadrine.
"No one can completely believe that I am natural.
The most important drug is to train like a madman
-really like a madman
The people who accuse me are those who have never trained once in their life as I train every day of my life."
Ten-time World Greco-Roman Champion
1988, 1992, 1996 Olympic gold medalist
current stats (10/19/03): 20yrs, M, 5'4 @160lbs, ~11% body fat
lifted since march 2000
occupation:MCB major @ uc berkeley
Drop your carbs ..... increase you cardio. Simple as.
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hard core n. 1 irreducible nucleus. 2 colloq. a the most committed members of a society
'Over thinking, over analyzing separates the body from the mind'