FatBurner

Hey guys, I need a bit of advice that might be different from the usual requests but here goes.

I have a big change coming up in my life, move to a new city, new job etc, and am currently fairly overweight. Im 25 and at about 16.5stone, 6'2" I reckon im prob about 25%bf. I have done some training, using various methods before, and always do well on the bulking but terrible on the cutting!!! I think I have a slow metabolism, and im a greedy fatboy!!! :smoke:

Basically the big change happens in 6 weeks and I am looking for a diet which I could combine with a routine to lose as much FAT as possible. I dont care if I lose muscle as I know I can put this back on whenever I want.:lift:

I will be using weights in m effort to lose this fat, so this should help retain some muscle yeah? However, I will be hitting plenty of cardio as well, even though I know this will lead to some muscle loss.

So basically Im looking to get a diet to aid in max fat loss whilst allowing me to function and workout. Any advice on this, and the necessary training would be great. Do you think an extreme pre-comp style cutting diet might be the way fwd?

Cheers again!!!

Bigdav

before you work out a diet, try and find out exactly what bodyfat percentage you really are, that way you can design a diet that will just feed the metabolically active tissue, not the fat and it comes off a hell of a lot faster. Find out what it is, most gyms now have machines and calipers to help, post it up and i'll have a crack at it

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Height - 5' 11"
Weight - 235
Chest - 48"
Waist - 35"
Arms - 18"
legs - 28"
Calves - 17"

Bench - 130 * 6
Squat - 150 * 6
Deads - 160 * 6

FatBurner

Will do! Im away to the gym now so i'll get it checked and tell ya later. Cheers

FatBurner

Right, bf not quite as bad as thought, but still fatboyfatson.... 23%

Hope this helps. Bare in mind max fatloss is my goal, with retaining some strength if possible.

big

IMO, a keto diet would be best and also fairly easy to stick to. You will lose some muscle mass and strength, but not a lot in comparison with the fat loss you will achieve.

Stick to a really low volume routine while cutting, but keep your intensity as high as you can.

Do cardio each morning before breakfast. This will help speed up your metabolism.

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Pscarb

Big has a point there...

i would again advocate a keto style diet i just put a freind on a diet just like this and he has lost 8lbs in the first week which the majority will be water but saying that yours will to.
it is pretty extreme and not for the faint hearted here it is..

Meal 1:
8 whole eggs

Meal 2:
Two scoops of Extreme Protein with 1 serving of natural peanut butter with water.

Meal 3:
8 oz. of lean meat with large bowl of green salad with 1 Tbsp flax/Olive oil and vinegar

Meal 4:
Two scoops of Extreme Protein with 1 serving of natural peanut butter with water.

Meal 5:
8 oz. lean meat with 1 serving of cashews/peanuts

Meal 6:
8 oz. lean meat with 1 serving of cashews/peanuts.

pick one day a week normally a sat for one Hour eat 300 g of carbs then back on the diet.

do 1 session of cardio in the morning before breakfast of 40min walking is best as any thing over 65% of max and you will burn carbs instead of fat.

take a fatburner 3x daily
take Clen at 80mcg per day 2 weeks on 2 weeks off...

this should drop a fair amount of weight this is extreme but you did say you wanted to do what it takes....fast..

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FatBurner

Cheers guys, Pscarb - thats really helpful. Couple of questions ... what do you consider a "serving" of peanut butter & the cashews/peanuts?


I am really determined :rage: & reckon I will be able to stick to a diet that I am sure will work. In one of the articles I read something about ketosticks to monitor the body's state. Are these required?
As far as the fat burner is concerned, I have ephedrine in the form of Chesteze, is this ok? Unfortunately I have no idea where to get clen so I guess I wont be able to use that.

Do you reckon I should keep doing weights aswell? :lift: I have been mainly using heavy compounds for 3 sets of 5/6 + a few assistance exercises to cover whole body. Is this a good approach or will I find this too hard with a keto diet?

Cheers mate!!

hackskii

Keto sticks will tell you if you are in ketosis.
It is an indication of if you are in ketosis or not.

Not bad PS, pretty decent.
But the idea of getting into ketosis will take about 3 days of eating less than 30 grams of carbs in a day.

The nuts, cashews contain fewer carbs than peanuts. The best nut for a keto diet is macadamia nuts as they have the most fat and fewest carbs of all the nuts.

No sugar, no breads or flower. If you are a coffee drinker drink whole cream or heavy cream and splenda for sweetening.
Keep the carbs very low and you will be amazed on how fast you weight will fall off.
12-14 lbs in 14 days is about average.

Yes by all means lift weights.
Lifting weights will have a thermic effect to burn fat for up to 3 days. This is actually more important than cardio as this in itself will maintain lean muscle mass.
Do volume type of training where you dont use the real heavy weights and do more sets of lets say 10 sets of 10 reps.

If you add yohimbe to that ephedrine you will just totally love that. Yohimbe makes ephedrine work much better and you wont need as much ephedrine either.
Combined with some coffee or caffene and you will almost go up onto flames. I get very hot on that.

Drink lots of water too mate.

Dont eat before bed time either.

Eat within 30 minutes apon awakening, this revs up the metaolism and tells the body that you wont be needing to store any meals.

1 gallon of ice water will burn 150 calories compared to regular temp water.
Ice water has a thermogenic effect on the body because the body has to heat the water in the stomach up.

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Scott


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John

excellent advice guys, good stuff.

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FatBurner

Cheers Hackskii,

Right, so apart from the "servings" question, which Im sure Pscarb will clear up, do you guys reckon that if I hit the ice water, say 6 litres a day, go for macadamia nuts, walk 40mins per day pre-breakfast, and weights 3 days a week, I can achieve some awesome fat-loss?

Hackskii, for the weights would you suggest 10 sets per bodypart then? And at approx what % of 1rm? For this cutting do you have any preference for whole body workouts, or split routines?

Also, that 12-14lbs in 14 days, is that the first 14 days or every 14 days? I know you always lose more to start with thru water.

Also where can I get Yohimbe from in the UK, at a good price? I assume its legal?

Cheers guys. :beer1: :lift:

FatBurner

Oh, just one other question, the weights for the meats, are those cooked or raw?


Cheers again!!

hackskii

I dont weigh meat, eat what can fit in your hand, one serving.

Ice water, yes.

40 minute walk, hammer water and some caffene or fat burner before.

Total body workouts or circuit training is really best. Do that on the off days from your cardio.

plateau will hit about week 2-4. This is un-avoidable, will happen whether you want it or not, just the way it is.
Reason being the body does not want to stay in a state of weight loss.
The body does not want to stay in anabolism either.

The body is really smart.

All you can do is your best. If you have this, you should secceed.

But a bit of knowledge is always good too.

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Scott


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hackskii

You guys do things diffrent than us in the states.

Weighing meat is pointless when on a keto diet.

The only thing you need to worry about is eat protein and fat and not eat carbs.

6 meals and you should be ok.

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Scott


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McRoNiX

Is that true?
so walking is better than running for fat burning?

Pscarb

yes mate it is but you still have to walk at a decent pace to reach the 65% mark..

good advice Hackskii mate i disagree on the weighing of food if you don't weigh the food you don't know what to change and by how much but like you say we do things diffrent over here like driving on the correct side of the road.....
weigh all the food before cooking fatburner
a serving of Peanut Butter is approx 1 tablespoon..

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