FAT LOSS PHASE X~ the adjustments

[ketosis]

From the responses i've recieved here and other boards i've decided to incorporated nutritional settings going on lean body mass.

the only changes i've made are the macronutrient ratios.
training & cardio the same.

Plan X: <8% bodyfat within 8 weeks while maintaining as much lean mass as poss.

Weight: 169 lbs.
bfat %: 15% (4-site test)
fat mass: 25.35 lbs.
LBM: 143.65 lbs (144 lbs)

PREVIOUS Macronutrient intake :
CHO / day: 050 grams.
PRO / day: 169 grams. (1g/lb body wgt)
FAT / day: 043 grams.

ADJUSTED Macronutrient intake based on LBM:
CHO / day: 0.5g/lb LBM = 72g
PRO / day: 1.5g/lb LBM = 216g
FAT / day: 0.3g/lb LBM = 43g

Protein meal options consisting of:
1. egg whites
2. salmon
3. grilled chicken breasts
4. eas low-carb bars
5. whey protien powder

Carb meal option consisting of:
1. Dextrose powder / ricies.

Fat content from:
1. flaxseed oil.
2. fats contained in the above food sources.


Nutrition plan followed Mon-Sat, with Sunday day off with controlled carb feedings.

Meal freqency set @ 5 times per day, 3 hours apart.

Carbs taken after evening/afternoon wgt training session in protein shake as dextrose powder, or as ricies (high G.I)

Fibre intake as metamuscil.

Water intake 3 litres minimum.

Effervescent multi twice a day.

Thermogenics- (weeks 1-8) taken 3 times daily Mon-Sat. 1st upon waking (usually at 4.30am) cardio @ 5.00am.
2nd @ 10.00am and the 3rd @ 3-4.00pm before evening training/cardio session.

Each dose consisting of:
300mg caffiene, 2x adipokinetix, 100mg Asprin.

Diiodothyronine 3,5-diiodo-l-thyronine. (weeks 5-8)
taken upon waking @ 100-400mcg / day. (amount pending)

1-AD 300mg - 600mg per day once lean body mass begins to drop substantially.

5 HTP 200mg, 30 mins before last meal to hopefully suppress evening craving for carbs but to also hopefully to aid sleep due to the days thermogenic usage.
If all fails then I'd supplement with 1,4 B to visit the land of nod.



Training Schedule:
Mon- (am) 40mins low intensity cardio b4 first meal.
(pm) chest/tri then 40mins low intensity cardio.

Tue- (am) 40mins low intensity cardio b4 first meal.
(pm) HIIT (sprints) see program below.

Wed- (am) 40mins low intensity cardio b4 first meal.
(pm) back/bi then 40mins low intensity cardio.

Thu- (am) 40mins low intensity cardio b4 first meal.
(pm) HIIT (sprints) see program below.

Fri- (am) 40mins low intensity cardio b4 first meal.
(pm) delts/legs/abs then 40mins low intensity cardio.

Sat- (am) REST. (pm) HIIT (sprints) see program below.

Sun- REST.


HIIT- high intensity interval training, sprints.
program as follows:
5 mins warm walk, then-
5x 30sec sprints with 1min active rest between each sprint, then-
5 mins walk, then-
5x 30sec sprints with 1min active rest between each sprint, then-
low intensity cardio to burn free fatty-acids release from the physiological effects of the intervals, until a total time of 40 mins has been completed.

The weight training programs will rotate each week allowing each to take advantage of the high glycogen stores on Monday due to sundays carb feeding.

Due to the demands on the legs from the sprint intervals, training the legs will only consist of 1 exercise-Reverse Lunges.


GO GO............