10lbs of fat in 3 weeks !!!

[Bosnian_Brawler]

My plan is to loose about 5 - 10lbs of fat in next 3 weeks......I will lower my calories intake and increase my protein intake. I am also planning to work out 4 - 5 times a week with reps between 10-15 and cardio between 10 - 20 min. after every work out......In last three months I gained about 15 lbs of mass and I increased my strenght by 20% just by eating more, lifting heavy and taking some creatine.....Do you think that my plan will work ? Do you have any suggestions?


Thanks

[Orangejuicer]

10 lbs in 3 weeks is a big undertaking. But it is VERY doable. My advice would be to focus on a clean diet. If you're training well, keep it up. Don't stay real light, add some heavy stuff , especially legs, the bigger the muscle, the more calories itll burn during cardio. Do your cardio on a bike, running will slim you down, but the body will shed muscle to drop weight. If you stay right around 500 cals below maintenance, and do 500 more cals in the gym, you will see great results. Remember, the harder you go on cardio, the more you'll lose, so don't be afraid to kick some ass on your cardio. HIIT works wonders in a time crunch.
Drink water. WATER WATER WATER WATER. If you're feeling ambitious, look into an EC or an ECY stack. They ass a little extra kick and help with appetite. Take your EFAs, and keep protein VERY high. Like 1.5g/kg mass. get lots of sleep, and stay consistant.

Take measurements and share as you go. Don't trust the scale, because the scale lies. Congrats on your weight and strength gain by the way.

[role model]

It depends on your BF % now, if your 15% or over it shouldn't be that hard.

[jsupstarz]

Yeah I thought you couldn't eat clean!!!!!!!!!!!!! I thought you didn't have time cuz your work!!! And couldn't make stuff to bring to work.. Unless things have changed your screwed still, like you were 3 and a half weeks ago!!

[Président]

10 to 20 min. cardio per day , in my opinion, will do nothing.. Unless you are 18% of bf and never train before.Train 5 times a week, carb deplete, 30 min. minimum of cardio every training days and high reps lifting. Push hard on treadmill or bike and you will see results. cardio at a low intensity is for the 7-8% bf guys.

[Bosnian_Brawler]

I have somwhere around 17% fat. I am trying to eat better and spread my portion over a whole day.....It will be tough, but I will try my best.....I used to loose lots of weight in a past, but I think that I lost too much of my size and not so much of my fat....I don't know i might sound stupid, but it seemed like i lost too much of muscle mass, instead of fat.......I work out at least 4 times a week and usually 5 days.....My workouts used to be short, with low reps and heavy weights....Now i am staying longer, high reps with less weight and cardio.....

[NPayette]

Originally Posted by Président

10 to 20 min. cardio per day , in my opinion, will do nothing.. Unless you are 18% of bf and never train before.Train 5 times a week, carb deplete, 30 min. minimum of cardio every training days and high reps lifting. Push hard on treadmill or bike and you will see results. cardio at a low intensity is for the 7-8% bf guys.

Well I disagree, 10 to 20 min of HIIT cardio will be more effective then 30 minute of medium/high intensity cardio.

High rep doesn't help with cutting but as you are in caloric deficit do one light day and one heavy day.

Carb deplete is not a good idea as when you are carb depleted your body will use muscle as a source of energy. But morning cardio after some BCAA's intake will make the trick.

[Président]

Originally Posted by NPayette

Well I disagree, 10 to 20 min of HIIT cardio will be more effective then 30 minute of medium/high intensity cardio.

High rep doesn't help with cutting but as you are in caloric deficit do one light day and one heavy day.

Carb deplete is not a good idea as when you are carb depleted your body will use muscle as a source of energy. But morning cardio after some BCAA's intake will make the trick.

It is myth to think that when you are on a caloric deficit, you will lose muscle, it takes a long period of time without protein intake to start muscle catabolism. On an empty stomach, your body will start with the glycogen in your liver, if you eat like a pig before bed you store enough carb so you can run 2 hours without burning a single gram of fat.After, and only after , your metabolism start to burn fat cells. If you does'nt have enough fat cells to provide enough energy, you begin muscles catabolism. I finished a 16 weeks cycle of test/tren and I 'm on carb deplete and clen\ECA since two months, and lost 22 pounds and 5% of bf . Now 10% bf and 10 pounds heavier .

[FuzzySpider]

Have you looked into a PSMF diet for those 3 weeks?

[novicebb]

Originally Posted by Bosnian_Brawler

I have somwhere around 17% fat. I am trying to eat better and spread my portion over a whole day.....It will be tough, but I will try my best.....I used to loose lots of weight in a past, but I think that I lost too much of my size and not so much of my fat....I don't know i might sound stupid, but it seemed like i lost too much of muscle mass, instead of fat.......I work out at least 4 times a week and usually 5 days.....My workouts used to be short, with low reps and heavy weights....Now i am staying longer, high reps with less weight and cardio.....

Just hit the cardio hard, eat 6 meals a day, Split your Calories as 50% from Protein, 30% from Carbs and 20% from Fat.

Also consider taking 5mg of Yohimbine with 4mg of Albuterol and 200mg caffeine daily.

[Bosnian_Brawler]

I am trying to split my calories like you said : 50% from Protein, 30% from Carbs and 20% from Fat, but it's freaking hard to eat meals that contain that much protein in correlation with carbs and fat....i do drink protein shakes, but I still can't make it to that ratio.....

[role model]

Originally Posted by Bosnian_Brawler

I am trying to split my calories like you said : 50% from Protein, 30% from Carbs and 20% from Fat, but it's freaking hard to eat meals that contain that much protein in correlation with carbs and fat....i do drink protein shakes, but I still can't make it to that ratio.....

You just have to quit eating bread ,pasta, potatoes ,rice, sugar, and grains for about two weeks to get used to the diet, then you can cheat every 3-4 days from there.