[leviathan]

Hello everyone.

So I need help for someone to design me a diet and some training to cut down my current 16% BF to a 10 or less.

My age is 26 years and being training for more than 10 years now.

So tell me what other pieces of info you need and any suggestion is more than welcome.

[projecthatch92]

what does your current routine and diet look like? it's hard to just "create" a new diet and routine for someone with any knowledge of what they were doing before

[leviathan]

Ok, so this is how my life style:

Work from 8 til 6, weekends off.
Able to get to the gym 7 days a week either morning or night.

Diet:
1st meal - 6 egg whites + orange juice
2nd meal - instant oatmeal with natural honey + cinnamon + 1 banana + soy milk + granola + grapefruit juice.
3rd meal - veggies + meat or breast of chicken
4th meal - apple + protein shake

If gym by night, then Nanvo Vapor and protein shake after and then I hit bed since it will be around 10pm. no 5th meal.

if gym in the morning then the 5th meal will be whatever mom cooked home. Ussually is kinda light. (suggestions are welcome)

Training:
Day 1 - Chest + Triceps
Day 2 - Back + biceps
Day 3 - chest + shoulders
Day 4 - Legs
Day 5- repeat cycle.

Supplementation:
ON 100% whey
ON 100% casein
Nano Vapor or NoXplode
Nano X9 (optional if my wallet allows it)
Animal Cuts
Potasium (before bed)
flax seed oil (before bed)
Melatonin (before bed)

[HawaiianPride.]

How long have you been eating like that for? I'm surprised your not already under 10% with that. I've already eaten more then that by 830 in the morning.

[leviathan]

I have been eating like that for more than 4 months.

Current weight is 176lbs. and I can barely see my abs with 16% BF.

[stalion]

48 hr till you hit a muscle twice on day 3 you have chest not enough recuperation time bro

[tps154]

2 more meals and more substantial food, dont rely on a shake as a meal. cardio or training type will help alot. i would try and upper 1,2 lower 1,2 split with low recovery time in between sets and exercises. add HIIT 20 mins-ish 3 times per week.

dropping bf is as much about how you train as it is how you eat. look into some keto diets as well.

[leviathan]

Originally Posted by tps154

2 more meals and more substantial food, dont rely on a shake as a meal.

Any suggestions for achieving this???

Originally Posted by tps154

i would try and upper 1,2 lower 1,2 split with low recovery time in between sets and exercises. add HIIT 20 mins-ish 3 times per week.

Can you explain the " upper 1,2 lower 1,2 split with low recovery time" part... I got lost there.

Now, with the HIIT, do the HIIT in the morning and leave the weights for the night and do all in the same day.... or weights mornings, HIIT at night... or leave a day only for HIIT ?

[packn]

For HIIT, I would only do HIIT on the non-lifting days. For me, I got burned out pretty quick when I attempted HIIT on the same days I lifted

[tps154]

ya for the meals thing... for example im in college so ill go to the commons and get a take out meal, in which case i stuff about 15 grilled chicken breasts into and and just use them throught the week as an extra meal. maybe 1 chicken breast and a small salad or something (im on a keto diet currently so no carbs for the smaller meals). try to find a way to get some high protein meals added, some guys have posted instructions how to make your own energy/protein bars (cant find the links at this time)

what i meant by the upper lower thing was for example

mon- upper body 1
tuesday- lower body1
wed- off
thurs- upper body 2
fri- lower body 2
sat&sun- off

i do something similar to this. it would be like doing bb bench and db incline bench on upper1, then doing bb incline db flat on upper2. just switching up the routines while still hitting the muscle group. plus, you have 3 off days to choose from. i will usually do a 30min ab workout on the off days, or add the small muscle groups into these days (abs+forearms, or something similar)

for HIIT, this also gives you options. you can do 2 days of HIIT on the off days, or just do like 20 min HIIT post workout. i would keep sunday completely off as a rest day. it all depends on your time restraints, how your body reacts to the 5-6day per week workout schedule, etc. but this scheduel allows for alot of flexibility and customization, all while hitting the major muscle groups 2x per week.

[leviathan]

Ok, now it got kinda complicated...

Im still trying to understand how the keto diet thing works out... but it seems that squeezing the workout there for the diet to workout properly is also confusing.

[tps154]

keto diets are low carb-which forces the body to burn fat as the primary energy source. it can get grueling. sorry this has been confusing haha im trying my best to make sense.

[projecthatch92]

isn't the mark palumbo cut/contest diet a keto?

[tps154]

^ ya the DAVE (lol) Palumbo cut diet is a keto

[projecthatch92]

haha omg I have no idea why I just put that. I swear I'm not a newb :(

[tps154]

haha it happens, obviously if you knew about hit cut and keto your not a newb. well let this one slide

[leviathan]

Ok then I kinda got it with the "Keto Diet"

So is a lot of protein and a lot of fat on weekdays.

and on weekends is low on fat and high in carbs keeping the same amount of protein.(this includes sundays).

[tps154]

ya you can vary it accordingly. for example, i eat about 30g carbs in the morning, and another 30g about 2 hours before a workout. youre supposed to stay under 50ish for the day. then i carb load saturday, and take it down to about 150g sunday and cycle again.

[leviathan]

Alright!!!!

Ok people...

Share your "Keto Diets"

[leviathan]

Ok then this is my Keto diet for mon - fri

Isopure Low carb protein shake, 1scoop

4 whole eggs + 2 egg whites

2 boiled chicken breasts

1 can of tune + 1 tbsp mayo + 1 tbsp cottage cheese

2 meat balls

1 1/2 fried steak

Isopure shake 1 scoop

Nano Vapor 1 scoop (label says 12 carbs per serving)

2 tbsp of peanut butter.

GNC Multi Vitamin sport

1 pill of Psyllium for fiber
100mg of potasium.
2 animal cut packs

[tps154]

in any particular order? i would put the peanut butter early in the day because it has the most carbs of allt he foods you listed

[leviathan]

that is the order that I follow. I will move the Peanut butter to the morning.

I already feel light headed and bit dizzy with a slight headache.

Any other tunning for the diet?
What can I get for the weekend?

[tps154]

Originally Posted by leviathan

that is the order that I follow. I will move the Peanut butter to the morning.

I already feel light headed and bit dizzy with a slight headache.

Any other tunning for the diet?
What can I get for the weekend?

ya the first two weeks i had a rough time staying awake in class, and had that general out of it feeling alot of the time. i like the diet otherwise, you probably considered this but make sure you have the calories at the level you want them (i did 2,200 on the weekdays, around 2,800 on saturday and 2,400 on sunday). for the weekend (friday after final workout to saturday afternoon) i tried to eat 500-600g complex carbs with a cheat meal added in, and cut it to 200g sunday, then back to < 50g for the weekdays.

[leviathan]

Im having cravings for sweet things, specially chocolate.

What can I do?

[tps154]

hahah its the 2 weeks man, cravings will come like a motherf**ker. hold the rope, stay strong. wait until your carb reload day, cheating will only hurt you in the long run. go eat a cheeseburger (without the bun). replace the sugars with fats