69 Days to drop 13 Lbs.

[777-9311]

Bro's I need your help.
I work with fighters and usally have success in the area of dropping weight safely but every once in a while a hard-gainer or hard-loser will come along.

This case, the normal method of cutting 500 calories from the diet to drop 2lbs per week is not working.

The details.
we have 69 days to drop from 170 down to 157.
this cat has a seriously hard time dropping weight.
physique is not important-

height is 5' 8" tall
body fat around 18%
currently not drining much water at all (stupid yes)

please shoot me some ideas re:
cardio
# of meals per day
calories per day
water intake per day
# of work outs per week and what movements (current DL / SQ / BP/ Chins / Dips)

I'm sure there will be different opinions and maybe some flames but I'm hoping to find some common denominators as well with such highly respected bro's on EF.

(my game is fighting first, 2nd weights / 3rd diet 4th gear)

thanks

 

[OMEGA]

run Everyday

 

[Mr.X]

This case, the normal method of cutting 500 calories from the diet to drop 2lbs per week is not working.

Ok, so I'm guessing you're "meeting" someone or going on some type of a date, summer party etc...

Simple, run a CKD diet. If you do it right, you can drop 1-2lbs. of bodyfat per week. Only do 1 carb-up/week and have it controlled.

 

[777-9311]

LOL guys c'mon it really IS for a friggin fight. LOL yes meeting someone in the ring of low level MMA.

thanks

 

[growthspurt]

Bro's I need your help.
I work with fighters and usally have success in the area of dropping weight safely but every once in a while a hard-gainer or hard-loser will come along.

This case, the normal method of cutting 500 calories from the diet to drop 2lbs per week is not working.

The details.
we have 69 days to drop from 170 down to 157.
this cat has a seriously hard time dropping weight.
physique is not important-

height is 5' 8" tall
body fat around 18%
currently not drining much water at all (stupid yes)




please shoot me some ideas re:
cardio
# of meals per day
calories per day
water intake per day
# of work outs per week and what movements (current DL / SQ / BP/ Chins / Dips)

I'm sure there will be different opinions and maybe some flames but I'm hoping to find some common denominators as well with such highly respected bro's on EF.

(my game is fighting first, 2nd weights / 3rd diet 4th gear)

thanks

If this dude is 5'8 and 18% BF, and he has a hard time dropping weight, then he is a lazy Bastard and you're wasting your time training him!

 

[777-9311]

often tmes we use juice fasting and tons of cardio to drop weight but then the guys end up feeling like shit when they're fighting.

still hoping for positive feedback and not just useless coments.

all useful input appreciated...the guy is not lazy but we don't really need to get into all those specifics...a bit too off topic...thanks.

 

[INNOCENT]

am cardio for about 45 mins on empty stomach and 15 mins post workout seems to do the trick for me..especially since im trying to cut body fat

 

[Mr.X]

LOL guys c'mon it really IS for a friggin fight. LOL yes meeting someone in the ring of low level MMA.

thanks

If you want to shed the bodyfat properly, not just drop all your muscle mass, follow the advice I gave you above. I suggest against any type of starvation techniques...

 

[fitricise]

plan out a diet as exact as you can. a 500 calorie a day deficit would be perfect it seems.

1) estimate as much as you can what his normal caloric intake is when he is maintaining weight. say its 3000. either keep diet the same if doing enough weights/cardio to burn 500 calories or have him eat around 2500. split the meals into 5 or 6 per day to control insulin spikes
2) have him do cardio/weights that add up to at least 500 calories burned a day. may want to have him do 600 a day then give a day off per week.
3) at least a gallon of water every day. dont get discouraged by the temp weight gain with it, it helps the body function properly and burn more fat

idk, this shouldnt be too hard, it will take dedication but if he wants it enough its definitely possible.

 

[racoon_city]

AF green tea