Loosing BF%

[Icemansoldier]

This is for my bro hes a in a different forum, so i thought i would try and help him out with his problem by using the MP forum casue its the best place for accurate info

Anyway this is his question:

• I was wondering if someone could give me a hand with my diet.
• I am currently 230 pounds (16 stone 6 pounds) 26% Bodyfat. I would ideally like to get to 12% Bodyfat by end of May.
• I currently train 6 Days a week, 5 days cardio and weights and 1 day Cardio. 40 minutes intensive cardio (cycling)
• I am also on an ECA stack - 40/200/75 twice daily. Once in the morning and once pre workout.
• I used to be alot heavier - 21 stone, i got down to my current weight with zero carbs and have been more or less the same weight for the last 2 years, but can't really cope with zero carbs anymore.
• If any of you could help me out with a diet to get to my goal in the specified time this would be very much appreciated.

He also weight trains 6 times a week (all body groups split day by day)

Cheers....

[Icemansoldier]

his diet plans are:

8.00 am - 300 grams cottage cheese and a slice of brown toast

11.00am - can of tuna and 2 egg whites, 1 egg whole

2.00pm - 200 grams chicken seasoned tandoori style etc and small portion brown rice

5.00pm - 2 scoops whey

8.00pm - 2 scoops whey (post workout)

9.00pm - 200 grams lean meat and veg/salad - (greener the better - brocolli, lettuce, cucumber etc...)

bro said "the above diet is more or less what i try to eat... Oh on sundays i tend to have a day off where i would have a pizza for dinner or something like that... I do tend to drink quite alot also but am fed up of it and can cut it out immediately which is no biggie...."

[kp1512]

At that size Id def say Keto diet..CKD ot something.....the amount of fat you can lose if you are obese on a CKD is amazing!....it will truely melt away!

But theres more than one ways to skin a cat!

KP

[Gareth83]

You know the answer to this mate, it's the same as every other thread that pops up regarding fat loss, cutting, dropping bf% etc. etc.

Too much work on too few calories. The body is simply clinging on to it's fat stores.

Not enough dietary fat, no oily fish, a crap diet on the whole.

I'm surprised with the number of posts you have you're even asking this mate

[Icemansoldier]

no mate this is for my bro not for me im just looking for answers casue most forums users know alot more than me.

[sendos]

Low carb all the way for that high a bf %... might be hard but its the best way, high fat high protien low carb. Cut the training down to 3 intense weight days and if he wants throw in some cardio. Simple as really, just have to work out his calories and macros once you've got a meal plan your ready to go.

[Milkshake]

skip

[Icemansoldier]

Quote

skip

you mean as in skipping yeah

[cleaver]

3x full body workouts per week plus 2 cardio sessions on other days.

Sort the diet. Keto diet would be ideal (well said KP) Make sure you eat enough. Probably nearly 1000 calories short of where it should be.

I concur with G that his body will have hit starvation mode now.

[Milkshake]

Quote

you mean as in skipping yeah

yea jump rope,speed rope,skipping w/e you call it really shifts fat