I have 3 weeks to shred as much as possibe
Help me out guys, I need to cut as much as I can and fast. I'm heading to the Virgin Islands the first week of December and want to lean out a bit.
Right now I'm 205 and 16% bf, I know I'm a fatty. I'd love to get my abs popping if possible, don't know that I have enough time. I also don't want to lose any muscle mass doing this, that's what scares me. I've worked too hard to get what I have.
I'm changing my workout to me a lot more high intensity for the next few weeks and adding some cardio daily.
Diet is where I'm an idiot. Here's what I currently do
Breakfast
1/2 cup oatmeal
protein shake, 1 scoop ON whey mixed with 1/4 cup frozen fruit and fat free milk
10am
greek yogurt
Lunch
chicken breast and an apple
go to the gym during my lunch break at work
return to the office at 2:30
protein shake, 1 scoop
EAS lean protein bar
dinner
usually some variation of chicken or fish
What tweaks should I make to this?
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CKD diet - and cardio with it.
Here is a potential solution...stick to it [and its hard work so if your a lazzy ass dont bother] and youll drop serious fat
You should be able to drop 1% a week with ease. so 3 percent.
http://www.warriorfx.com/2007/11/14-day-ckd-for-fat-loss/
link was posted earlier by another member
Is that all the time you have that you workout? if so, you need to make more time and train more thoroughly. As for diet, I'm sure some others may chime in but I'd say try to get your protein from more animal sources like fish since your diet is severely lacking in fats and get your veggies in.
Unfortunately, I generally only have about an hour and half per day. I've been wanting to drop the shake at breakfast and replace it with meat. Not sure what to do there. I need something I can make quickly in the morning.
I buy liquid egg whites and use one whole egg, I generally get that done with in less than ten minutes, hopefully that's fast enough. I think overall your diet needs a little bit more fat, especially healthy ones.