7% body fat in 3 weeks, diet and sculpt.. help

SuThy
Topic Author
Elite Member

16 Nov 2010 17:52 #55762 by SuThy

7% body fat in 3 weeks, diet and sculpt.. help was created by SuThy

hey, I'm new here so I'm not so sure this is how to start a new thread but I need some help with my diet, training and supplementation to go from 10% body fat to 7% body fat in 3 weeks.
please feel free to give me advice.
I will be using sculpt twice a day for the 3 weeks.
my diet is:

breakfast: [1/2 cup bran flakes with 32 grams whey protein and 200 ml milk] OR [3 egg whites, 1 yolk and 1 and a half slices low GI seed bread.
snack 1: two slices low GI seed bread with 70 grams cold meat and lettuce
snack 2: 2 provita with 70 grams cold meat
lunch: 2/3 cup rice with 85 grams tuna/lean mince and 1/4 avocado
afternoon snack: 50 grams biltong and 1 large fruit
post-training: 32 grams whey protein with 300 ml skim milk
supper: 200 grams butternut/sweet potato and 1/4 avo
after supper snack: 8 almonds and biltong/chicken

any valid and effective advice would be greatly appreciated.
hope to see DJ commenting here.
haha.
thanks.

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SuThy
Topic Author
Elite Member

16 Nov 2010 17:59 #55763 by SuThy

Replied by SuThy on topic 7% body fat in 3 weeks, diet and sculpt.. help

oh and I weigh 79 kg's
my BF% is 10.2
I am 1.78 metres tall

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spike
Platinum Member

16 Nov 2010 19:19 #55769 by spike

Replied by spike on topic 7% body fat in 3 weeks, diet and sculpt.. help

Dude that diet aint gonna get you anywhere. You are eating an awful lot of carbs and at the wrong time, not great for dieting down.

To start off, drop the butternut/sweet potato with dinner... Replace the cold meat with lean chicken. Ditch the fruit, bread and milk

Um, but im scared of needles...

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SuThy
Topic Author
Elite Member

16 Nov 2010 19:54 #55774 by SuThy

Replied by SuThy on topic 7% body fat in 3 weeks, diet and sculpt.. help

thanks man
so should I have a carb curfue?
what time should it be?
also, what are the best carbs to eat?
shot

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spike
Platinum Member

16 Nov 2010 19:56 #55775 by spike

Replied by spike on topic 7% body fat in 3 weeks, diet and sculpt.. help

Depending what time you train, but if you training in the evenings/afternoon you should be having carbs pre workout and then your last carbs for the day should be dextrose in your post workout whey

Um, but im scared of needles...

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spike
Platinum Member

16 Nov 2010 19:57 #55776 by spike

Replied by spike on topic 7% body fat in 3 weeks, diet and sculpt.. help

Stick to oats, brown rice and sweet potato

Um, but im scared of needles...

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SuThy
Topic Author
Elite Member

16 Nov 2010 21:44 #55778 by SuThy

Replied by SuThy on topic 7% body fat in 3 weeks, diet and sculpt.. help

so the pre-training carbs should be oats?
I was under the impression that dextrose was similar to sugar and that during a cutting cycle it was "forbidden"
would oats not be a better idea to take PWO?

I train in the late morning and do my cardio in the evening.
for cardio what should I have pre and post?

I want to make sure I do not go to catabolic during this cut as my muscle is all new muscle and I tend to lose quite quickly.
also, do you think it is possible with proper dieting, training and sculpt gel and a fatburner(also containing yohimbe) to reach my goal of 7% body fat in 3 weeks?
I am currently around 10%
thanks for the help man

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Empire
Expert

17 Nov 2010 05:11 #55780 by Empire

Replied by Empire on topic 7% body fat in 3 weeks, diet and sculpt.. help

SuThy wrote:
breakfast: 1/2 cup oats with 7 egg whites + 1 full egg
snack 1: 50g whey protein 1 table spoon peanut butter
lunch: 200g chicken + 1 cup of brocolli + 1 table spoon olive oil
afternoon snack: 50g whey protein 1 table spoon peanut butter
pre training : 1/2 cup oats
post-training: 50 grams whey protein
supper: 200g chicken,1 smallish sweet potato 1 cup brocolli
after supper snack: 40g biltong

apply sculpt in the morning and do cardio 30mins HIIT BEFORE breakfast. apply sculpt before weight training in the afternoon

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SuThy
Topic Author
Elite Member

17 Nov 2010 13:41 #55814 by SuThy

Replied by SuThy on topic 7% body fat in 3 weeks, diet and sculpt.. help

seems manageable.
thanks for taking the time.
although.. what would be best to substitute for the whey protein?
I'd run out of it pretty quick with a diet like this.
also, is the 7 eggs in the morning not too much protein to for a 79 kg guy?
Spike mentioned that my last carbs should be post workout, is taking the sweet potato out of supper gonna make me too catabolic?
does my goal seem unreasonable?
shot for the help.

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SuThy
Topic Author
Elite Member

17 Nov 2010 13:43 #55815 by SuThy

Replied by SuThy on topic 7% body fat in 3 weeks, diet and sculpt.. help

I see there are no carbs from breakfast until preworkout.
is this ok?
in terms of energy levels, catabolism, etc

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Sting
Platinum Member

17 Nov 2010 13:51 #55817 by Sting

Replied by Sting on topic 7% body fat in 3 weeks, diet and sculpt.. help

7 egg whites will give you approx 35 g protein...well it will be 8 (40gP) so no it's not too much for you. You won't go catabolic without carbs in the other meals, the fats will give you enough energy in those meals.

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Empire
Expert

17 Nov 2010 13:59 #55818 by Empire

Replied by Empire on topic 7% body fat in 3 weeks, diet and sculpt.. help

energy comes from 2 sources,carbs and fats,u are using carbs for breakfast and post work out,there is plenty fat in this diet to keep u from going catabolic.

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SuThy
Topic Author
Elite Member

17 Nov 2010 14:06 #55820 by SuThy

Replied by SuThy on topic 7% body fat in 3 weeks, diet and sculpt.. help

cool, awesome.
thanks very much.
I'll shift to this diet and see how it goes.
a substitute source of protein for whey would be much appreciated though..
any suggestions?
lean chicken? lean mince?
thanks.

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m0lt3n
Platinum Member

17 Nov 2010 18:09 #55833 by m0lt3n

Replied by m0lt3n on topic 7% body fat in 3 weeks, diet and sculpt.. help

whey protein is pretty good and handy for a diet-and a good idea in the mornings and after a workout as it is a fast absorbed protein.
buy protein in bulk from basicsupplements.co.za,best price best protein.
and read some older threads,good info there,including just about all your answers.

"I want to fulfill my potential. It's as simple and as difficult as that." - Evan Centopani
'every chef is not a bodybuilder, but every bodybuilder is a chef'

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ABC01
Platinum Member

17 Nov 2010 19:10 #55836 by ABC01

Replied by ABC01 on topic 7% body fat in 3 weeks, diet and sculpt.. help

m0lt3n is that a pic of you on your avatar bud?

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CHAPEL
Platinum Member

17 Nov 2010 19:27 #55841 by CHAPEL

Replied by CHAPEL on topic 7% body fat in 3 weeks, diet and sculpt.. help

i think that's frank mcgrath from the animal promotion, if its you my bad

To you it may look like I just did a push-up... But in fact, I just bench-pressed the world.

"You put the devil on the other side and I will come to fight." -Royce Gracie

Its legs day, legs day, gotta get down on legs day.

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Sting
Platinum Member

17 Nov 2010 19:38 #55843 by Sting

Replied by Sting on topic 7% body fat in 3 weeks, diet and sculpt.. help

Definately Frank

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m0lt3n
Platinum Member

17 Nov 2010 20:49 #55846 by m0lt3n

Replied by m0lt3n on topic 7% body fat in 3 weeks, diet and sculpt.. help

lol i wish!
but i think thats a good target

"I want to fulfill my potential. It's as simple and as difficult as that." - Evan Centopani
'every chef is not a bodybuilder, but every bodybuilder is a chef'

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SuThy
Topic Author
Elite Member

18 Nov 2010 13:20 #55917 by SuThy

Replied by SuThy on topic 7% body fat in 3 weeks, diet and sculpt.. help

hey guys, do you guys think that my goal is achievable?
what do I need to do/ not do to achieve it?
I'm really hoping to achieve my goal so all your help is greatly appreciated.
I am finding DJ's diet recommendation very nice and I I like the idea of less carbs and more fats.
just a few more suggestions?
thanks guys.

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Empire
Expert

18 Nov 2010 14:11 #55925 by Empire

Replied by Empire on topic 7% body fat in 3 weeks, diet and sculpt.. help

it is achievable if u diet hard,train hard,do cardio etc... it will happen.

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SuThy
Topic Author
Elite Member

26 Nov 2010 13:25 #56775 by SuThy

Replied by SuThy on topic 7% body fat in 3 weeks, diet and sculpt.. help

If I train earlier in the day should I eat carbs around an hour or so later but then leave them out of supper?
please help.
thanks.

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Empire
Expert

26 Nov 2010 13:27 #56776 by Empire

Replied by Empire on topic 7% body fat in 3 weeks, diet and sculpt.. help

yes u have those carbs in the meal post your whey shake after training.

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SuThy
Topic Author
Elite Member

26 Nov 2010 13:30 #56777 by SuThy

Replied by SuThy on topic 7% body fat in 3 weeks, diet and sculpt.. help

thanks man.
I checked your transformation.
well Effing done dude.
listen, do you know anyway I can become more vascular?
I'm getting a ZMA today which I've heard might help.
what else is there?
shot

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Empire
Expert

26 Nov 2010 13:31 #56778 by Empire

Replied by Empire on topic 7% body fat in 3 weeks, diet and sculpt.. help

the lower your body fat and the least amount of water u are holding the more vascular u are going to be.

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SuThy
Topic Author
Elite Member

26 Nov 2010 13:37 #56779 by SuThy

Replied by SuThy on topic 7% body fat in 3 weeks, diet and sculpt.. help

cool.
what can I use as a good diuretic?
can I use a diuretic over a month period to stay lean-looking or is that dangerous?

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