Diet for Fat Loss

Nutrition
1

Hi all,

I weigh 190lbs, 5’11" at 14% b.f. and am going on a beach holiday in 8 weeks. I’ve done the V-Diet before and it worked well, but it’s too expensive to do from the UK with import duties and a lack of Biotest-quality equivalents this side of the Atlantic.

My normal diet involves the following (this has seen me gradually put on about 10lbs over the last 6-7 weeks):

Meal 1: 45g oats with 320ml 2% milk

Meal 2: 3 eggs with two pieces of wholegrain toast

Meal 3: 150g chicken with green veg and 50g cashews, fruit salad

Meal 4: Protein shake (50g P, 2.5g C, 1g F) and four caps Flameout, 5g creatine and 4 BCAAs

Train - Take 4 BCAAs during then 4 more straight afterwards

Meal 5: Protein shake and 50g Cashews

Meal 6: 140g Salmon with green veg and 10ml olive oil.

Total average macronutrient breakdown:

235g Protein
200g Carbs
110g Fat

kCal: 2730.

Can anyone recommend a diet on here that could get me down to single digits before the holiday? I’m planning on doing EDT in my workouts for the first four weeks, then switching to something else. If anyone can think of any more information I could put up to be helpful, then feel free to suggest it - I guess measurements might help - I’ll see if I can pull them together.

Any recommendations gratefully received. I realise there is a wealth of information on here and I could just look through all the articles or even do a search, but thought someone could point me in the right direction on this forum more easily.

Thanks,

O.

2

I could do with knowing what your maintainance calorie intake is really mate but ill have a go, if this diet has had you put on 10lbs in the last few months then obviously you are consuming more than you are burning at 2730.

Now, im not sure we can get you down to single digits in 8 weeks without an appreciable loss in muscle mass, which is not a good thing, however i think we could be looking at maybe 10-11% which is still a good place to be.

ok here we go

6:30am 3g l-glutamine
20 mins HIIT style cardiovascular training
7:00 - 10 egg whites, bowl of oatmeal made with water
supps
(mulit vit/multi min, 1g l glutamine, 3g creatine ethyl ester)

9:00 - 500g non fat fromage frais

11:00 - 2 scoops low carb protein powder

13:00 - 2 grilled chicken breasts, 1 whole pepper, parsley, brocoli, carrots
3 fish oil capsules

15:00 - 2 scoops whey, 2 fish oil capsules

Workout

Pwo - 2 scoops whey blended with 150g blueberrys, 3 g glutamine, 3 g creatine, 1 bannana

18:00 - Salmon, salad same as 13:00

21:00 - 200g cottage cheese (no fat, low sugar)

Also, 10 minutes before every meal take 5 sea kelp tablets and take 10 before sleeping.

Note* do not do this pre o post workout.

This should put you in a fairly appreciable calorific deficit and it is fairly certain that you will lose muscle trying to lean out so quickly.

Keep your cardio sessions short and intense, try not to mix carbs and fats and make sure you train heavy. Also make sure to put some weight back on when you return from your holiday and get the lost muscle straight back :wink:

hope this helps

3

[quote]testanabol wrote:
I could do with knowing what your maintainance calorie intake is really mate but ill have a go, if this diet has had you put on 10lbs in the last few months then obviously you are consuming more than you are burning at 2730.

Now, im not sure we can get you down to single digits in 8 weeks without an appreciable loss in muscle mass, which is not a good thing, however i think we could be looking at maybe 10-11% which is still a good place to be.

ok here we go

6:30am 3g l-glutamine
20 mins HIIT style cardiovascular training
7:00 - 10 egg whites, bowl of oatmeal made with water
supps
(mulit vit/multi min, 1g l glutamine, 3g creatine ethyl ester)

9:00 - 500g non fat fromage frais

11:00 - 2 scoops low carb protein powder

13:00 - 2 grilled chicken breasts, 1 whole pepper, parsley, brocoli, carrots
3 fish oil capsules

15:00 - 2 scoops whey, 2 fish oil capsules

Workout

Pwo - 2 scoops whey blended with 150g blueberrys, 3 g glutamine, 3 g creatine, 1 bannana

18:00 - Salmon, salad same as 13:00

21:00 - 200g cottage cheese (no fat, low sugar)

Also, 10 minutes before every meal take 5 sea kelp tablets and take 10 before sleeping.

Note* do not do this pre o post workout.

This should put you in a fairly appreciable calorific deficit and it is fairly certain that you will lose muscle trying to lean out so quickly.

Keep your cardio sessions short and intense, try not to mix carbs and fats and make sure you train heavy. Also make sure to put some weight back on when you return from your holiday and get the lost muscle straight back :wink:

hope this helps

[/quote]

A low-fat diet like this would wipe me out.

4

Search for “The Get Shredded diet” and “Meltdown Training.”

Best fat loss combo on the site, in my opinion.

5

Hey,

Thanks very much for your tips, in particular Testanabol for being so thorough. I think there’s a bit too much dairy for me in that diet, but I’m going to tweek it a little so that I get the same macros from it. See how that goes for four weeks and carry on if it’s working.

Cheers,

O.

6

[quote]omp1981 wrote:
Hey,

Thanks very much for your tips, in particular Testanabol for being so thorough. I think there’s a bit too much dairy for me in that diet, but I’m going to tweek it a little so that I get the same macros from it. See how that goes for four weeks and carry on if it’s working.

Cheers,

O.

[/quote]

You might want to look into also bumping up the fat content unless you want your hormone production to go in the tank.

For what it’s worth, there are better diets for most people on T-Nation.

7

[quote]HK24719 wrote:

You might want to look into also bumping up the fat content unless you want your hormone production to go in the tank.

For what it’s worth, there are better diets for most people on T-Nation.[/quote]

You seem to have missed the point of a crash diet for 8 weeks, fat content and carb content have been left deliberatly low, enough to surfice essential energy needs.

Fats, as mentioned are coming almost entirely from fish oil.

To reiterate though, the approach i reccomended should not be followed for a long period of time.