Trimming down to an ultra-lean 8% body fat
#1
FitDay Member
Thread Starter
Join Date: Sep 2012
Posts: 4
Trimming down to an ultra-lean 8% body fat
I guess I better give some background info before I start.
I'm 17 years old, and right now I'm sitting at around 10% body fat, with most of the visceral fat on my face..
I will be starting a 6 week fat loss dieting program so that I can get to a 8% bodyfat (I will judge by the mirror, once I see separation in my deltoids). Hopefully once I reach my goal my jaw bone will be pronounced and most of my facial fat will be lost.
Here's the guidelines I'll be following in my 6 week journey:
Macros: 55F 150P 150C
- No simple carbs besides milk and some fruit
- Most calories are consumed pre-workout, about 80% stretched throughout the day in tiny meals. Last 20% consumed after workout.
- 30 minutes of cardio on Tuesdays, Thursdays, and every day on the weekend.
- 1 hour weight lifting session every other day, on a split routine. 3-6 different exercises, each with 3+ sets, and 10-12 reps per set
- Drink water until urine is clear, disregard amount of bottles drank.
I will use this thread as a log for the food that I've eaten daily.
I'm 17 years old, and right now I'm sitting at around 10% body fat, with most of the visceral fat on my face..
I will be starting a 6 week fat loss dieting program so that I can get to a 8% bodyfat (I will judge by the mirror, once I see separation in my deltoids). Hopefully once I reach my goal my jaw bone will be pronounced and most of my facial fat will be lost.
Here's the guidelines I'll be following in my 6 week journey:
Macros: 55F 150P 150C
- No simple carbs besides milk and some fruit
- Most calories are consumed pre-workout, about 80% stretched throughout the day in tiny meals. Last 20% consumed after workout.
- 30 minutes of cardio on Tuesdays, Thursdays, and every day on the weekend.
- 1 hour weight lifting session every other day, on a split routine. 3-6 different exercises, each with 3+ sets, and 10-12 reps per set
- Drink water until urine is clear, disregard amount of bottles drank.
I will use this thread as a log for the food that I've eaten daily.
#4
FitDay Member
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
Great looking well thought out plan!
The only thing I would suggest is lifting a little heavier. 4-6 repetitions have been shown to build mass best and 8-10 reps will build strength better. There is nothing wrong with 10-12 reps but lifting heavier will give you the most visual results.
The only thing I would suggest is lifting a little heavier. 4-6 repetitions have been shown to build mass best and 8-10 reps will build strength better. There is nothing wrong with 10-12 reps but lifting heavier will give you the most visual results.
#5
FitDay Member
Thread Starter
Join Date: Sep 2012
Posts: 4
Great looking well thought out plan!
The only thing I would suggest is lifting a little heavier. 4-6 repetitions have been shown to build mass best and 8-10 reps will build strength better. There is nothing wrong with 10-12 reps but lifting heavier will give you the most visual results.
The only thing I would suggest is lifting a little heavier. 4-6 repetitions have been shown to build mass best and 8-10 reps will build strength better. There is nothing wrong with 10-12 reps but lifting heavier will give you the most visual results.
I decided to go low-moderate intensity and high repetitions because of issues with my stomach. I cant eat as much as I would on a bulking phase, so if i were to lift heavy, i wouldnt be able to feed them the amount of nutrients needed to repair them and allow growth.
#6
FitDay Member
Join Date: Aug 2012
Posts: 12
I guess I better give some background info before I start.
I'm 17 years old, and right now I'm sitting at around 10% body fat, with most of the visceral fat on my face..
I will be starting a 6 week fat loss dieting program so that I can get to a 8% bodyfat (I will judge by the mirror, once I see separation in my deltoids). Hopefully once I reach my goal my jaw bone will be pronounced and most of my facial fat will be lost.
Here's the guidelines I'll be following in my 6 week journey:
Macros: 55F 150P 150C
- No simple carbs besides milk and some fruit
- Most calories are consumed pre-workout, about 80% stretched throughout the day in tiny meals. Last 20% consumed after workout.
- 30 minutes of cardio on Tuesdays, Thursdays, and every day on the weekend.
- 1 hour weight lifting session every other day, on a split routine. 3-6 different exercises, each with 3+ sets, and 10-12 reps per set
- Drink water until urine is clear, disregard amount of bottles drank.
I will use this thread as a log for the food that I've eaten daily.
I'm 17 years old, and right now I'm sitting at around 10% body fat, with most of the visceral fat on my face..
I will be starting a 6 week fat loss dieting program so that I can get to a 8% bodyfat (I will judge by the mirror, once I see separation in my deltoids). Hopefully once I reach my goal my jaw bone will be pronounced and most of my facial fat will be lost.
Here's the guidelines I'll be following in my 6 week journey:
Macros: 55F 150P 150C
- No simple carbs besides milk and some fruit
- Most calories are consumed pre-workout, about 80% stretched throughout the day in tiny meals. Last 20% consumed after workout.
- 30 minutes of cardio on Tuesdays, Thursdays, and every day on the weekend.
- 1 hour weight lifting session every other day, on a split routine. 3-6 different exercises, each with 3+ sets, and 10-12 reps per set
- Drink water until urine is clear, disregard amount of bottles drank.
I will use this thread as a log for the food that I've eaten daily.
#7
FitDay Member
Join Date: Feb 2010
Location: Westminster, CO
Posts: 965
thanks for the advice!
I decided to go low-moderate intensity and high repetitions because of issues with my stomach. I cant eat as much as I would on a bulking phase, so if i were to lift heavy, i wouldnt be able to feed them the amount of nutrients needed to repair them and allow growth.
I decided to go low-moderate intensity and high repetitions because of issues with my stomach. I cant eat as much as I would on a bulking phase, so if i were to lift heavy, i wouldnt be able to feed them the amount of nutrients needed to repair them and allow growth.