JPO

hi guys i need some help here to shif some unwanted lard my stats are
age-19
weight-88.9kg
height 5.10
b/f 18.5
my goal is to get down to 15% bf in 9 weeks is this achievale first of all ?

My current workout week consists of

Moday PUSH Day followed by 20-30 min cardio

tuesday - Baminton pm (do this with the girlfriend to keep her happy )

Wednesday Pull day followed by 20-30 min cardio

Thursday Cardio session pm also abs

Friday rest

Saturday Leg and ab day and 20 min light cardio (bike or slow incline walk)

Sunday cardio session

i no this workout could be better if i want to maximise fat loss should i throw some more cardio in on a monday tuesday wednesday and friday morning or is this too much also if i do cardio am would say a fast incline walk on the treadmill for 40 mins be ok.

My diet is currently like this

8.00 Whey protien shake and oats (bulkpowder 80% whey protien ) i have 2 scoops around 48g of protien

10.30 700ml water apple

1.00 120 gram of chicken and salad + low fat yougurt

3.00 water and bananna

4.30 pre workout proien shake 24gram

5.30 workout
post workout - protien shake

7.30-8.30 2 cans of tuna and salad with some pumpkin and soya seeds .

i no i need help with my diet just need some good advice from you guys can you please help.
thanks

scott134

Hello mate, looks like you're on the right track. How's your progress been so far with that plan?

Im' sure others will have more input for you, but just a couple of things I noticed is that you could do with some protein with your mid-morning snack. 5 hours is a bit too long without any. I would also try adding a good multi-vitamin (if not already) and some EPA fish oils to help boost your EFAs.

What supplments are you currently using?

JPO

I am using bulkpowders 80% whey and using a multivit form asda.
with money been tight (i.e have to pay car insurance!!!) cant really buy all the sups i want .

scott134

Mixed nuts are good choice for increasing EFAs in your diet durng the day and are cheap too!