Need help dropping to less than 12% bodyfat....

[andyreidisfat]

Hi,

I currently have 15.9% bodyfat and I need to drop to below 12% to run my first cycle.

I will be working out 4 times a week:


Monday: Bi's, Tri's & Cardio
Tuesday: Chest, Abs & Cardio
Wednesday: Cardio
Thursday: Back, Abs & Cardio
Friday: Shoulders & Legs
Saturday: Abs only
Sunday: Rest

My diet is:

6 am:
Wake up: Protein shake (1 scoop whey with water), shower and then porridge with honey or goldern syrup.

7am:
Gym then protein shake (2 scoops whey with water) and jam sandwich on white bread (fast digesting carbs to spike insulin levels)

9am:
Lean Chicken Slices (x5).

10am: Protein Shake (2 scoups whey with water)

11am:
Oat Crackers

1pm:
Tuna or Chicken sandwich on brown with yoghurt

3pm:
hazlenuts (handful)

6pm:
Baked beans on one slice of brown bread or whole bowl of tuna and a yoghurt or ravioli on one slice of brown

7:30pm:
protein shake (1 scoup whey with water)

9pm:
Ceral with semi skimmed

10:30pm:
2scoups casein protein with water.

I'm trying to consume as much protein as poss, the question is, is it possible to drop to 12% while taking in protein shakes?

I don't know how to drop the extra fat needed to run my first cycle, does my diet need changing?

Any help will be greatly appreciated.

Andyreidisfat

[brodye]

The question really is "what type of protein shakes are we talking here?" If you are going to have them late evening they should have next to zero for sugars and carbs. As close as you can get. Also, I use all my carbs in my meals pre 5:00 Pm to help cut. That 9 pm cereal thing makes me cringe a little. The casien protein for two scoops is how many grams of protein? This is personal pref-I dial my last protein shake in around 45 grams and then do 12 oz glass of water as well. This gets me up around 3:30 to use the rest room. I take a scoop of Whey protein at this point and go back to bed. I also make sure to take in a full glass of cold water when I rise from bed for metabolism. These are my opinions and hope they help as your diet is very decent. I would just make minor adjustments and change the "whens" for the carbs.

[andyreidisfat]

hi, thanks for the reply.

1 Scoup get's me 20g of protein, so it's about 40g casein before bedtime.

I think i'll replace the ceral at 9pm with some more chicken slices, or something with limited sugar and carbs...any suggestions??

And i'll try that 3:30am whey protein thing, but I hate getting up through fear of not getting back to sleep. lol

cheers,

A

[brodye]

You could move three of the chicken slices from 9 am and put your cereal with the remaining two. Check your cereal-see what you are eating. Whole grains are good, but hydrogenated oils and high frutose corn syrups are hard to burn in cardio sessions.

[DamanDalegend]

No green veggies?

[brodye]

Originally Posted by DamanDalegend

No green veggies?

Excellent point-Can't believe I missed that in his post.

[DamanDalegend]

yeah...Skip that cereal, and have a plate of broccoli

[okucougar_6]

Ya got to have the greens

[ViennaOak]

Originally Posted by andyreidisfat

Hi,

I currently have 15.9% bodyfat and I need to drop to below 12% to run my first cycle.

I will be working out 4 times a week:


Monday: Bi's, Tri's & Cardio
Tuesday: Chest, Abs & Cardio
Wednesday: Cardio
Thursday: Back, Abs & Cardio
Friday: Shoulders & Legs
Saturday: Abs only
Sunday: Rest

My diet is:

6 am:
Wake up: Protein shake (1 scoop whey with water), shower and then porridge with honey or goldern syrup.

7am:
Gym then protein shake (2 scoops whey with water) and jam sandwich on white bread (fast digesting carbs to spike insulin levels)

9am:
Lean Chicken Slices (x5).

10am: Protein Shake (2 scoups whey with water)

11am:
Oat Crackers

1pm:
Tuna or Chicken sandwich on brown with yoghurt

3pm:
hazlenuts (handful)

6pm:
Baked beans on one slice of brown bread or whole bowl of tuna and a yoghurt or ravioli on one slice of brown

7:30pm:
protein shake (1 scoup whey with water)

9pm:
Ceral with semi skimmed

10:30pm:
2scoups casein protein with water.

I'm trying to consume as much protein as poss, the question is, is it possible to drop to 12% while taking in protein shakes?

I don't know how to drop the extra fat needed to run my first cycle, does my diet need changing?

Any help will be greatly appreciated.

Andyreidisfat

B4 I can help, I need to know your weight, height and the macros (protein carbs fats) for your diet. Then I can give you the advice. Cutting is simply a matter of taking in less than you burn, so well need to start with finding out what you are burning and how many calories you are taking in.

-VO

[andyreidisfat]

Hello guys, thanks for the great responses.

I hate veggies. I can eat potato's and that's about it. I couldn't force broccoli down. I wish I could eat salad, because if I could, I don't this i'd have this problem, lol.

Also, in reply to "ViennaOak". I am 6ft 0', and i way 86kg. i'm sorry if this comes accross as ignorant, but I don't know what you mean by macro's. I don't know what they are. And I haven't gone in to as much detail as splitting my pro's, carbs and fats. I'm just trying to stay away from sugar, fat and pasta (after 4pm).

I am willing to learn though, I want this so much, i'll do anything. (if anybody can list a way of managing to make "greens" not taste like grass i'm all ears)

Cheers,

A