Need to lose 2%bf in 2 weeks

[SureShot]

Ok, so ive come down and am finally bordering on being single digit bodyfat. Now, i do not care about size at all right now, and need to lose 2%bf in 2-3 weeks. I will be hitting windsprints in the AM 4-5 days a week, lifting 3x a week at night, and doing farmer's walks and jumping rope. Keep in mind, i am not really caring about losing muscle, just bodyfat. Should i drop carbs and only eat them postworkout, etc? Anyone else have any other dieting ideas?

[wildman536]

what does your Diet look like now?

[SureShot]

i eat between 1800-2400 calories a day, 40/40/20 (protein, carb, fat), right now im guessing im about 6'2, 210lbs at 10-11%

[LakeMountD]

i eat between 1800-2400 calories a day, 40/40/20 (protein, carb, fat), right now im guessing im about 6'2, 210lbs at 10-11%

I would say drop the fat even a little lower if you can. Absolutely no saturated fats, make sure to make ALL of your carbs low GI, no white breads, white rice, etc. Keep the fiber intake high. Drink a lot of green tea, gt extract is even better. GT has been shown to burn a good deal of fat by raising body temperature, works a little different then coffee or other caffeinated drinks from what i read.

[SureShot]

so up protein intake, drop fat...sounds good. I cheat maybe once a week but none of that nonsense this next 3 weeks, im basically doing this to prove to myself that i can maintain single digit bodyfat (or at least close) until spring rolls around, as i plan on going out to California for the summer (maybe some movie auditions, etc?) Itsl all wishful thinking. Like i said size is not a real concern, when i was bigger i just felt fat and sluggish.

[wildman536]

i like Lakes idea but id have to say that if It were me id Drop the Carbs and keep the Fat the same and up the Protien. keep the Carbs Low GI and the Protien Absorbtion as needed (Post-Workout--Fast, Before Bed--Slow) and in your Fats get EFA's.

[LakeMountD]

its not gonna work... unless he did some kind of keto diet but the more research I do on it lately the more I find that its only a temporary fix and it isn't a good way to go. hell ask bobo that, he preached that to me in the last month and i finally did a lot of research on it to find he was right. damn clowns

[SureShot]

check out my diet log thread, i want different opinions on what i should be eating and when/ all suggestions/criticisms welcome.

[wildman536]

check out my diet log thread, i want different opinions on what i should be eating and when/ all suggestions/criticisms welcome.

gotta Link?

[SureShot]

Diet Log

[DoctorX2k2]

If you want to lose BF% you should be caring about keeping your LBM as high as possible for obvious reasons.

The Fat Burning Zone: Fact or Fiction?
By Joseph M Warpeha, MA, CSCS, NSCA-CPT

We have all used a treadmill or exercise bike at the gym with a chart on it showing us how hard to exercise to achieve certain goals. The “fat-burning/aerobic� zone that many of us are so concerned with usually lies somewhere in the range of 60 – 70% of maximum heart rate (HRmax). But where does this number come from, and is it really the best intensity to exercise at if you are trying to lose weight?

To answer this question, first we must understand how the energy we consume (fat, carbohydrate, and protein) is actually used as fuel. In the general resting state, the average person burns approximately 60% fat, 35% carbohydrates, and 5% protein1. Once activity (exercise) begins, relative fat metabolism decreases and carbohydrate usage increases. We use the fat/carbohydrate model because protein generally is not a substantial source of energy except in extreme conditions (starvation, etc.). The trend continues as intensity increases to where at “all-out� maximum exercise, the fuel used is almost 100% carbohydrates. Therefore, it is true that lower intensity exercise elicits a greater relative contribution of fats, and hence that “green fat-burning zone� we always see on the chart.

However, as exercise intensity decreases, so too does caloric expenditure. Remember, weight loss occurs when daily caloric expenditure exceeds caloric intake, so it makes sense to burn as many calories as possible through exercise. First of all, those additional carbohydrates you burned because you exercised harder now will not be stored as fat (the common storage form of most carbohydrates once glycogen reserves are filled in the liver and muscle). Second, even though relative fat metabolism decreases with increasing intensity, the absolute amount of fat burned increases. The following table illustrates this idea for a 30-year-old who weighs 200 pounds and exercises for 30 minutes on a treadmill at three different intensities:

Table 1. Calories burned and amount of fat used at different intensities.

Speed (mph) 3.5 5.0 6.5
Activity Walking Jogging Running
Work Level Low Moderate High
Avg. HR (bpm) 114 143 171
Intensity (% HRmax) 60 75 90
Calories Burned 175 412 522
Fat Used (%) 46 35 17
Fat Used (grams) 9 16 10

Although these values are approximations, this table should highlight two points. First, the total calories burned are tripled from walking to running (even though duration is unchanged). Second, although the relative contribution (%) of fat is markedly decreased from walking to running, the absolute amount of fat burned (grams) is still greater at the high intensity.

Even though most Americans exercise aerobically to burn fat/lose weight, the primary goal should be cardiovascular improvement as underscored by the current epidemic of heart disease in the United States. In general, for the average healthy person who is normotensive (blood pressure < 120/80 mm/Hg), cardiovascular benefit increases as intensity increases to an upper limit of about 90% of maximal heart rate (Hrmax). Beyond 90% HRmax, little research exists to indicate further cardiovascular enhancement2.

Currently, for improvements in cardiorespiratory fitness, the American College of Sports Medicine recommends performing aerobic exercise 3 – 5 days per week for 20 – 60 minutes each day (continuous or intermittent) at an intensity of 55/65% to 90% HRmax3. Obviously, sedentary or older people will begin at the lower ranges and endurance athletes will be at the upper end. So if you plan on devoting 30 minutes to aerobic exercise, why not crank up the intensity? Sure, it will be harder, but you will burn more calories, more fat, and your heart will thank you in the long run.

Note: Anyone planning to begin an exercise program (aerobic or otherwise) should consult a physician for medical clearance prior to engaging in regular exercise.

References
Brooks GA, Fahey TD, White TP, Baldwin KM. (2000). Exercise Physiology: Human Bioenergetics and Its Applications (3rd ed.). McGraw-Hill: New York, NY.
McArdle WD, Katch FI, Katch VL. (1996). Exercise Physiology: Energy, Nutrition, and Human Performance (4th ed.). Williams & Wilkins: Baltimore, MD.
Franklin BA (Ed.). (2000). ACSM’s Guidelines for Exercise Testing and Prescription (6th ed.). Lippincott Williams & Wilkins: Baltimore, MD

[wildman536]

keep that Cardio Low Intensity!!

[your2slow]

If you're getting your calories down in the 1800 range then you aren't eating enough. If you try to starve your body it kicks into self preservation mode.
I agree with DoctorX2K2 keep your lbm. What's the point of losing 5-10 lbs if it's all muscle? You'll be the same bodyfat percentage.

[BryanM]

why not bump the cardio at 65% max HRT rate for 1 hour 5 times a week either first thing in morning or after work out!!

Throw some clen in there or an ECA and you will lose 2 % BF in 2 weeks for sure with minimal lose to muscle mass. you only need 4 pound loss to get around 2 % BF.

You can even do it without the clen or eca but they will speed things up and both have supposed anticatabolic properties to them( how much Im not sure on).

[SureShot]

i dont eat 1800 calories a day everyday, i eat for my activity, if im not hungry, and im not hitting the gym, i dont eat a lot, etc. HIGH INTENSITY cardio is the only way to go, im not going to do low intensity (except for today just because my knees were a little tender. I for the most part run sprints or do farmers walks 5x a week on an empty stomach, so the cardio part i have down.
Also, i said lose 2% BODYFAT, not muscle is what i want to lose. Sprints help me maintain a pretty good amount of muscle, and like i said, im not really concerned about muscle loss because my bodyfat isnt low enough in the first place to really care.
I dont know where some of these generalizations are coming from, such as the starvation thing. Believe me i dont starve myself. 1800 calories may happen once a week, but im usually in the 2000-2500 range, and on a cheat day sometimes a little more.

[wildman536]

so it seems like youve had it all figured out then.

[SureShot]

so it seems like youve had it all figured out then.

The cardio and training i have down, i am looking more for specific diet advice

[wildman536]

oh ok, Cut your Carbs and up your Protien and Fats (EFA's) Trust me.

[SureShot]

oh ok, Cut your Carbs and up your Protien and Fats (EFA's) Trust me.

Ok, im going to try it out.

[DoctorX2k2]

i dont eat 1800 calories a day everyday, i eat for my activity, if im not hungry, and im not hitting the gym, i dont eat a lot, etc. HIGH INTENSITY cardio is the only way to go, im not going to do low intensity (except for today just because my knees were a little tender. I for the most part run sprints or do farmers walks 5x a week on an empty stomach, so the cardio part i have down.
Also, i said lose 2% BODYFAT, not muscle is what i want to lose. Sprints help me maintain a pretty good amount of muscle, and like i said, im not really concerned about muscle loss because my bodyfat isnt low enough in the first place to really care.
I dont know where some of these generalizations are coming from, such as the starvation thing. Believe me i dont starve myself. 1800 calories may happen once a week, but im usually in the 2000-2500 range, and on a cheat day sometimes a little more.

Sprints on a empty stomach will sure cannibalize your muscles pretty darn fast. If you have everything "down", go ahead and do whatever you want, you'll see what happens.