Diet advice-8 weeks to lose some bodyfat

[Jabs]

Would like a diferent perspective than my own. I'm going on vaction in eight weeks and need to lose some bodyfat. I'm not sure what my fat% is but I don't think its higher than 14% but not lower than 12%. I'm always veiny and can see my upper abs a little but nothing too define. Last week I just started a fina/test cycle. My cycle is as follows: weeks 1 & 2 1200mgs of test and 150m/gs of fina eod, weeks 3 thru 9: 800 mgs of test and 150 mgs of fina eod. I Want to tighten up but I know I'll gain some water weight from the test but I hope to shed a lot of that through cardio. My question is this how hard can I go on my cardio so I don't lose a lot of muscle? Last time I did cardio I lost 20 lbs of fat and muscle in two months and was real week in my lifts. I'm an ecto for the most part and can lose fat but retaining muscle is a problem sometimes. That is why I won't do cardio with some a.s. to retain some muscle. I know my diet is not great but where can I make the most improvement? I have been gaining about 1lb to a 1.5lbs a week on the below diet. My diet is as follows




meal one:bagel,egg,sausage
meal two:40 gram protein shake w/no fat milk
meal tree: 1 packet of albacore tuna
meal four: oatmeal
meal five: tuna
meal six: 40 gram protein shake w no fat milk
meal seven: two chicken breast
meal eight: tuna
last meal: slow digestion protein

Thanks
jabs

 

[Y_lifter]

Most people think Cardio only means doing low stress, repetitive activity such as a stairmaster, crosstrainer, treadmill or Bike..

I found the best combo for getting my much needed cardio yet retaining as much Muscle as POSSIBLE is to up the strain level such as:

Get on the treadmill and set the Incline to something over 6% and the speed over 5 MPH and climb that hill for 30-45 min.

On the Cross Trainer Eliptical machine, set the resistance to a High setting and really strain into it vs just getting a smooth fast ride.

Same with the Bike, set the resistance high and get your ass out of the seat for part of the ride.

This way you are mixing the Aerobic with Anerobic in a sense.

Works for me especially climbing the treadmill at a fast walk...

 

[bignate73]

calculate your maintenance cals. throw some more carbs into your diet, probably with your chicken breasts. match your cals to what your goal is, bodyfat loss or lbm gain and increase or decrease cals accordingly.

 

[needsize]

With that much test and fina, the odds are you aren't going to lose any muscle mass when you diet, you may even find that you gain muscle. But with the water retention you'll probably get from that much test, it'll be hard to see how your fatloss is progressing. If you can add liquidex or arimidex you'd be better off.
If you're really trying to lose bf, I would add another fat burner to the mix, ie, the eca stack or clen, and do extra cardio at times other than your regular workout, ie, if you do cardio in the morning, and bodybuilding in the pm, you are boosting your metabolism twice that day, and since it stays elevated for a while after training, you should really start to see results.

 

[dude]

I agree with Needsize. I don't think you will lose anything with the amount of hormones you will have in your body.

 

[Lord_Suston]

Damn that's a lot of fuckin gear man. Since juice helps retain nitrogen you really should worry about muscle loss. The problem with cardio is when on significant amount of juice you are prone to enlarging your heart at a unnatural rate, especially with a severe cardio regiment. I think your best option is to look at your caloric expenditure and calculate how much you would need to reduce calories to be at a desire weight.

Other than that I really would only recommend walking since cardio put a big strain on your heart.

P.S. a little trick is to drink Ice cold H2o everyday since your body need to expend a lot of energy to heat it to body temp, this make your body burn more calories.

 

[Jabs]

Thanks for the replys. You guys gave me a few more ideas. Have any of you just sprinted on a treadmill for forty minutes? I lost a lot of weight but I lost a lot of muscle. I used to be 400 runner and going medium speed just kills me. I must go balls to the wall on everything. I was hoping this cycle would preserve the muscle. Usually I'm good with calories and eating pretty clean but those damn Easter baskets every where in the house are killing me.

Thank
Jabs

 

[Y_lifter]

The reason I fast Incline walk vs Run/Sprint is Bad Ankles...

 

[Mr. Energy]

If you reversed the ratio of nutrients from your mass cycle, which it looks as though you have (the high protein diet you posted), this will trigger weight loss. When you start to plateau, then begin to reduce total calories. If you want to keep the hard earned muscle, reduce calories by 5-6% every other week. In a 12 week cycle, you reduce calories 6 times. In order to maintain some strength, I make sure to place my complex carbs in the right place. For myself, meal 1, pre-workout and post w/o meals contain protein with complex and simple carbs. I'm also a big fan of milk. The last 7-10 days of dieting down I delete milk completely. I noticed you have zero healthy fats in your diet. A little olive oil or hct oil will go a long way for energy. The bagel first thing in the a.m. is nothing more than useless calories and an insulin spike at the wrong time. Your glycogen levels should be depleted first thing in the a.m. I personally have 40gr. of oats and a couple of scoopes protein powder to start me off. Just wondering what your BMR is? With all that test and fina, your metabolism will certainly be burning calories. The more calories you burn, the more free radicals are released into your blood (especially with carbs). Drink a lot of distilled water. Just a observation regarding cardio. Longer cardio sessions (45-90 min.) at a moderate pace will help burn fat as an energy source. The more intense the cardio the more chance you have of tapping into muscle for fuel.
just my .02

I wish you luck with your goals.

Mr. E

 

[dude]

Thanks for the replys. You guys gave me a few more ideas. Have any of you just sprinted on a treadmill for forty minutes? I lost a lot of weight but I lost a lot of muscle. I used to be 400 runner and going medium speed just kills me. I must go balls to the wall on everything. I was hoping this cycle would preserve the muscle. Usually I'm good with calories and eating pretty clean but those damn Easter baskets every where in the house are killing me.

Thank
Jabs

I think it is impossible to sprint for forty minutes straight so either you are doing some interval sprinting or running as fast as you can for forty minutes. I think that if you do some interval sprinting, ex:sprint for a minute and then run for a couple of minutes, then that is not too bad for weight loss. However, I don't think that forty minutes of all out running is good for maintaining LBM. Here is a good site to learn out many calories you can burn from drinking ice water. It's pretty cool. http://www.howstuffworks.com/question447.htm