quick bodyfat reduction?

[classic27]

I might get a model shoot if I can lose 6 or more pounds of bodyfat while retaining muscle. The catch is that I have a month to do this. What would be the best way to go about this. Training, cardio, diet, ect.... I just dont want to shrink up to nothing. I am currently weight training 4 days a week. My cardio has been 10-20 mins a couple times a week. My diet has not been great but I am thinking about doing something like oat meal and whole eggs for breakfast, protein shakes as snacks, 1/2 cup rice broc & lean turkey for lunch, and the samething for dinner but with a small lean steak instead. My stats are currently 165lbs with a little over 8 percents bodyfat.

 

[warsteiner]

If you are 8% BF then your fat is negligible and losing 6lb of fat while maintaining muscle would put you down to about 4%. I would have thought this level of BF is only needed for BB competitions and not photo-shoots.

If you want to lose fat while retaining as much muscle as possible then you need to:

- Cut calories so you are on a deficit but not too much of a deficit otherwise you will lose muscle. Carb cycling can work well.
- Increase cardio and incorporate some HIIT cardio into your schedule
- Make sure you get enough protein. This should be at least 1g per lb of bodyweight and 1.5g per lb is better
- Change your weight training to circuit style. Short breaks with higher reps.
- Some people use a diuretic a few days before a shoot to get rid of any excess water and have the hardened/dry look

 

[OutWorkU]

definitely diet and hiit, cut carbs in the beginning, then up carbs the final days to add fullness to your muscles and deplete water the last day or so. I believe potassium can help you do this as well as a diuretic like mentioned above.

 

[classic27]

If you are 8% BF then your fat is negligible and losing 6lb of fat while maintaining muscle would put you down to about 4%. I would have thought this level of BF is only needed for BB competitions and not photo-shoots.

If you want to lose fat while retaining as much muscle as possible then you need to:

- Cut calories so you are on a deficit but not too much of a deficit otherwise you will lose muscle. Carb cycling can work well.
- Increase cardio and incorporate some HIIT cardio into your schedule
- Make sure you get enough protein. This should be at least 1g per lb of bodyweight and 1.5g per lb is better
- Change your weight training to circuit style. Short breaks with higher reps.
- Some people use a diuretic a few days before a shoot to get rid of any excess water and have the hardened/dry look

4% sounds about right. My friend had no more that 4% when he was aproached to model after a bb comp. That same friend is the one who is trying to hook me up with modeling but keeps telling me that I am too fat. I acually helped him diet for the show but he is naturally so lean that it was easy. He had got tested at around 5% bodyfat before he even started dieting.

 

[classic27]

Thank you men. I dont know what I was looking for here. I will just diet my ass off and do lot of cardio and hiit. I just dont know if I can cut that fast without losing a lot of muscle.

 

[ccapone1153]

- Change your weight training to circuit style. Short breaks with higher reps.

i agreed with everything but this. still train heavy to keep that dense muscle tisue. while circuit training will help keep the hr higher u will b more likly to lose valuable muscle tissue. heavy trainin till the end!

 

[darkvard]

I think 8% would be enough for a photo shoot what kind of photo shoot is it?