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I'm changing jobs, and have 4 weeks of literally nothing to do.
This year I have not been particularly dedicated to proper eating. I have still trained hard, but have been drinking twice a week, eating loads of crap, and my body fat has risen from about 10% to 12% over the course of the year (most of this was was though because of a depressive episode earlier in the year where I exercised considerably less than normal, and put on weight because of my love of cashews with melted cheese). I've been on anti-depressants this year and have found it impossible to gain much muscle on them for some reason - I'm thinking of quitting them for that reason
Anyway, given I have 4 weeks of literally nothing to do, I'm writing to ask how radical a cut can be (I have developed a weird distaste for taking my shirt of unless I have a 6 pack, and want it back). I'm willing to exercise 3 hours per day. I'm also extremely fit so any amount of cardio is not a problem.
I was hoping to go from 12% to 8% in 4 weeks, and was considering taking a fat burner (Xenadrine?).
Proposed program:
(1) 30 grams whey, 2 tea spoons flaxseed oil then morning run (10km) (200 cals)
(2) Post cardio: Mixed veggies (mainly greens, some butternut squash), 150 grams tuna (300 cals)
(3) 150 gram salmon, then HIIT routine (boxing, skipping double under, box jumps, and ab workout) (250 cals)
(4) Post cardio: 1/3 kilo butternut squash, chicken (300 cals)
(5) Pre-weights: 30 grams whey (150 cals)
(6) PWO, 70 grams waxy, 40 whey (500 cals)
(7) Pre-bed: 100 grams 50% reduced fat cheese (300 cals)
Total Cals 2000
Protein 48%; F 18%; C 34%
(Note, I'd prefer combining meal 6-7 into an 800 cal nutritious dinner - e.g., chicken + butternut squash + mixed veggies, but everyone seems to say here that waxy is best)
(My maintenance is typically 4000 on this amount of exercise, but its hard to estimate given I have constant diarohhea, so I'm guessing it may be 3500).
This year I have not been particularly dedicated to proper eating. I have still trained hard, but have been drinking twice a week, eating loads of crap, and my body fat has risen from about 10% to 12% over the course of the year (most of this was was though because of a depressive episode earlier in the year where I exercised considerably less than normal, and put on weight because of my love of cashews with melted cheese). I've been on anti-depressants this year and have found it impossible to gain much muscle on them for some reason - I'm thinking of quitting them for that reason
Anyway, given I have 4 weeks of literally nothing to do, I'm writing to ask how radical a cut can be (I have developed a weird distaste for taking my shirt of unless I have a 6 pack, and want it back). I'm willing to exercise 3 hours per day. I'm also extremely fit so any amount of cardio is not a problem.
I was hoping to go from 12% to 8% in 4 weeks, and was considering taking a fat burner (Xenadrine?).
Proposed program:
(1) 30 grams whey, 2 tea spoons flaxseed oil then morning run (10km) (200 cals)
(2) Post cardio: Mixed veggies (mainly greens, some butternut squash), 150 grams tuna (300 cals)
(3) 150 gram salmon, then HIIT routine (boxing, skipping double under, box jumps, and ab workout) (250 cals)
(4) Post cardio: 1/3 kilo butternut squash, chicken (300 cals)
(5) Pre-weights: 30 grams whey (150 cals)
(6) PWO, 70 grams waxy, 40 whey (500 cals)
(7) Pre-bed: 100 grams 50% reduced fat cheese (300 cals)
Total Cals 2000
Protein 48%; F 18%; C 34%
(Note, I'd prefer combining meal 6-7 into an 800 cal nutritious dinner - e.g., chicken + butternut squash + mixed veggies, but everyone seems to say here that waxy is best)
(My maintenance is typically 4000 on this amount of exercise, but its hard to estimate given I have constant diarohhea, so I'm guessing it may be 3500).
