[TIX30A]

So i read an article on cutting/dieting cause i want to cut some fat an get my jaw line back Heres what i got.

My base calorie intake is 2200 cal
I'll be eating every 2-3 hours
Protein Intake: 245g per day
900 cal's dedicated to proteins
1300 cal's to fats and carbs
Fat Intake: 45g per day
528 cal's dedicated to fats
Carbohydrate Intake: 772 cal's

I'll be doing Cardio on HIIT intervals for 45 mins 3 times a week in the morning when i make up with not eating a meal just abit of fruit for energy im aiming to loose 1.4 lbs of fat a week and keep as much muscle as possible.

STATS
Weight 181
Height 6'1
Age 18
Body Fat 12%
Looking to get to 7% and weight around 168 lb
Can anyone just help me out abit on if im in the right directiong with what im doing p.s im an ectomorph. Just need a push or maybe a pull in the right direction! thank you BBD

[JakeVendetta]

Whats your stats, maybe after you finish figuring out an example of what you'll be eating in a day you could post it up so we can have an idea of what you'll be eating. You seem to be on the right track just remember nutrient timing will be key... i'm sure whatever article you read explained that... just be sure to follow it.
45 minutes of HIIT seems like way too much... why would you do 45 minutes of HIIT when 15-20minutes is enough per session. Since you're an ecto the slower you drop the weight the better so ~1.4 lbs/week seems reasonable... just dont get discouraged by it taking so long. For a more accurate assesment of how your doing you should get your BF checked and then check it at like 2 week intervals, and track it.

[1qwert]

Big Jake hit the big parts for sure. HIT at 45min is extremely tiring but try it out an see if you like it that long. big thing is stick with it and nutrition is a big part of hit. Good luck to you

[TIX30A]

Thanks guys i'll post a report to let you know how things are going and maybe a befor and after shot my and yeah i thought about that maybe 20min 3 times a week thanks ill be reporting in 2weeks

[JakeVendetta]

Sounds good cant wait to see your progress.

[ZiR RED]

HIIT cardio on an empty stomach is defeating the purpose. You'll need some fuel, especially carbs to power such an intense exercise.

Remember, when doing HIIT your body is not using fat for fuel, its using carbohydates. HOWEVER, during the recovery period (known as excess post exercise oxygen consumption) which results in a heightened metabolism (and can last up to 9 hours) is where your body metabolizes fats for fuel. This is why HIIT is so effective.

So, have a light, balanced meal for breakfast, then do your HIIT an hour later.

Br

[TIX30A]

Ok thanks very much im starting today in 2 months ill post befor and after pics if im not to shy lol..