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erikag 07-20-2006 10:56 AM

New Fat Loss Diet and Workout
I'm back guys. I changed up my training. Just looking for some opinions.


Breakfast- 1/2 cup oatmeal 1 scoop whey protein
Snack- Low carb Low fat protein shake
Lunch- Lean 99% ff chicken/ broc
Snack- egg whites and fat free yogurt or another pro shake
dinner- Same as lunch might substitute chicken with fish
Snack- egg whites

HST Training full body 6am
15min HIIT
Tues and Thurs
Treadmill 15 min HIIT/ 15 min run at 6.5 incline/ 20 min elliptical
Sat- basketball
sun- off
(during HST I work all body parts using compound machines)

Abs mwf
reverse crunch 3x20
seated oblique twist 3x15
bicycle situps 3x25
basic crunch 3x20

Goals: 160lbs 15% bf
Current: 185lbs 25% bf ?
I would to reach my goal in 3months

hrdgain81 07-20-2006 11:26 AM

It looks fairly good, I would make sure to get more veggies, and a moderate amount of good fats, they will make you feel more full. How far below your daily maint is this?

I also wouldnt do this for 3 months straight, I would do four weeks, then eat at maint cals for atleast a week and a half, then go back on, and make adjustments as you lose more and more fat.

It wont be easy by any means, HST and Hiit 3 times a week will be exhausting so be prepared.

The other thing I would do is throw in a cheat meal or two every week. Reward yourself on the weekend for a job well done.

good luck

erikag 07-20-2006 11:31 AM

What types of fat should I add? I want to get my stomach flat, so I'm trying to eat as clean as possible. I'm under my daily maint by 400 cals. I do plan on changing up my diet every 4 weeks though. And as for the cheat meals, I want to get a clean diet under my belt for two weeks before i cheat.

hrdgain81 07-20-2006 11:38 AM

Good fats would be found in things like almonds, sunflower seeds, coconut oil, fish, fish oil.

If you want to wait to add in the cheats that fine, just remember for the future ... if you plan them, you will be less likely to cheat at other times, and they will play an important roll in keeping you on the diet all together.

erikag 07-20-2006 11:47 AM

Thanks alot hrdgain

hrdgain81 07-21-2006 06:40 AM

Not a problem. It may also be a good idea to start up a journal, that way you can log your progress, and we can check in to see how yoiur doing.

It may also help those who have similar goals in the future.

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