Quick Loss of Fat.

[Mason]

Will changing my diet to a very low carb diet, pretty much ketosis - and upping the cardio burn fat off within 2 weeks? I want to have abs for the pool.

 

[JonesersRX7]

Not in two weeks...

What bf% are you at now? Should look into lipoderm ultra as that will help clear some subq water off your stomach... but as far as fat loss.. I notice it after a month on it.

 

[Mason]

I'd have to say around 13-15%? :[
So maybe a month of ketosis and up the cardio?

 

[Jayhawkk]

Can't give info without seeing your pics and knowing how you're going to do it. it's easy to **** this up and waste your muscle and just dropping weight with no ab showing in the end.

 

[Mason]

Well I was thinking a ketosis diet, and for cardio 10-30 minutes working as hard as I can on different things. I gotta go work now though so I'll include more info later.

 

[Jayhawkk]

Cardio on ketosis is easier than it sounds. I tried that atkins diet and damn near passed out trying that.

 

[karategirl]

If there was a quick fix, I think we would have all done it by now
Ketosis will help you lose a lot of water in the first 2 weeks, and make you feel leaner, but you will also not be able to do much cardio after a week or so as you will feel like crap.
Do anything that shocks your body, i.e. completely change it from your current routine and your body will compensate by lowering metabolism as it thinks it is starving.
Unfortunately its a slow and steady process.
By all means go into ketosis, just don't expect miracles.

 

[Jayhawkk]

Yeah, your brain starts using an alternate source to work and it isn't the most pleasant feeling to try and not pass out while walking. Atkins is designed for people who want to lose weight but not actually do anything physical in the process (IMHO)

 

[karategirl]

Yeh, I remember being in ketosis, and trying to do a karate sparring class.
It was like my legs were made of lead, I just could not lift them off the ground.
Lets just say I got the crap beat out of me that day.
Add the brain fog to that, and I am not going back to ketosis again.

 

[JBlaze]

Similar experience, I've given up on ketosis dieting for the most part.

 

[JBlaze]

Well I was thinking a ketosis diet, and for cardio 10-30 minutes working as hard as I can on different things. I gotta go work now though so I'll include more info later.

So you wanted to do ketosis and UP the cardio to 10-30 minutes? How much are you doing now?

 

[Mason]

I don't want to up it. I do 20 minutes every night as it is. I normally run for 20 minutes on my treadmil at 6 or 7 mph depending if I am tired. I've been jump roping as fast as I can for 10 minutes the last 3 days though. When my punching bag is up I also hit it for a good hour about once a week.
I'm working on a diet right now, and exercises. I want you all to critique them.

 

[Jayhawkk]

Love to help man you just have to be open for suggestions these guys(gals) give. Took me a while but it pays off.

 

[Mason]

Okay, I'm done working now. =)

So this is what I was thinking.

6 am
6 Egg Whites
1 Zipfizz
1 MultiVitamin
2 Fish Oil
2 Flax Seed
2 Vitamin
1 Vitamin C
2 Milk Thistle


11 am
1 Flour Tortilla
5 Slices of Turkey Breast
1 Apple
1/2 Cup of Almonds

3 pm
2 Chicken Breast
Suggestions?

5 pm
2 Chicken Breast
Will be same as meal @ 3 pm
Pre workout Protien Shake

7 pm
Family Dinner -
I could eat/make my own dinner and I would like to do so. Maybe;
1/2 Cup of Mixed Vegetables
2 Cans of Tuna
Post workout Protien Shake

9 pm
1 Scoop Natural Peanut Butter?
1 Cup of Almonds?
I have no idea..

I NEED ALOT MORE SUGGESTIONS FOR FOOD.

Monday - Cardio
10 Minutes Running Stairs
10 Minutes Jump Roping
20 Minutes Jogging @ 6 mph

Tuesday - Back/Biceps

Strait Bar Deadlift
10 x 70
10 x 70
12 x 150
8 x 200
6 x 250

DB Rows
12 x 35
8 x 35
6 x 35

Wide Grip Pullups
As many as I can do
As many as I can do
As many as I can do

Hammer Curls
24 (12 Each Arm) x 35,35
16 (8 Each Arm) x 35,35
12 (6 Each Arm) x 35,35

Incline Dumbell Curls
24 (12 Each Arm) x 35,35
16 (8 Each Arm) x 35,35
12 (6 Each Arm) x 35,35

Cable Curls

12 x 40
8 x 50
6 x 60

Wendsday - Cardio
10 Minutes Running Stairs
10 Minutes Jump Roping
20 Minutes Jogging @ 6 mph

Thursday - Chest/Shoulder/Triceps

Seated Press
12 x 110
8 x 120
6 x 130

Incline Press
12 x 110
8 x 120
6 x 130

Military Dumbell Press
24 (12 Each Arm) x 25,25
16 (8 Each Arm) x 25,25
12 (6 Each Arm) x 25,25

Cable Shrugs
12 x 50
8 x 50
6 x 50

Tricep Extensions
12 x 50
8 x 50
6 x 50

Dips
10 x Me
10 x Me
10 x Me

Friday - Legs

Squats
12 x 150
8 x 200
6 x 250

Leg Extensions
12 x 80
8 x 90
6 x 100

Leg Press
25 x 420
15 x 420
10 x 420

Calf Raises
10 Each Step

Saterday - Cardio
20 Minutes Walking @ 2 - 4 mph
20 Minutes Jogging @ 6 mph
10 Minutes Running @ 12 mph

 

[OCCFan023]

hit this thread up in the nutrition forum:stick:

 

[Mason]

hit this thread up in the nutrition forum:stick:

I did.

 

[peterson24]

Ok, I'm at 13.5 - 13% right now and dropping nicely. This is all I am doing and it works like a charm.
I eat 6 meals a day. get 30-40g of protein in each meal. For my carbs in the morning and afternoon, I stick with whole wheats, brown rice, and oats only. for later in the night, I stick with veggies. I always finish off the night with cottage cheese.
My workout is a westside routine, revolves around the big three. I have 2 sessions of cardio during the week, agility day and linear speed day. I then jog 2 miles on sat morning when I wake up. I'm dropping 1-2lb a week with my strength increasing.

oh yeah, 40/40/20 ratio but sometimes it will be like 45/40/15. I always try to error on more protein.

I also do cheat weekends but I make sure I keep my calories under.