I Need To Drop 5kg In 10Weeks!!!

[BigKen]

Hi Guys

I've got a u105kg comp [Scottish] on 14th April, and weighing 110kg right now.

I'm doing cardio 3times a week burning 600cals per session and combining this with the gym which is also 3time a week I estimate around 4000cals burned so this should mean 1lb fat lost per week.

Heres my diet:

8.00

4weetabix
protein shake
1multivit, 2fish oil, 1 l-carnitine


10.00

1 tin tuna
1apple/ banana
30g peanuts

OR

extreme nutrition protein bar


12.00

4 cod pieces; like giant fish fingers [ biggest carb meal of day, 120g]
veg mix [ mix of stir fried carrots, leek, cabbage and onion]


14.00

see 10.00


16.00

200g beef
veg mix


18.00

protein shake
oats so simple
30g peanuts


20.00

200g turkey
veg mix


22.00

protein shake
30g peanuts
1apple/ banana


0.00/ 24.00

1tin tuna
1apple/ banana
1multivit, 2fish oil

Please advise so I can maximise fat loss and also maintain my strength.

Train weight at 6.30[T,T] and cardio is also round that time[ M,W,F]

Cheers

Ken

 

[oldfella]

Try to do your cardio as early in the morning as possible on an empty stomach. Drink a strong black coffee no sugar before your cardio. Then do an additional 30 minutes cardio about a half hour after dinner. Also try doing interval training. That is, alternate normal pace cardio with 15-30 secs of incredibly intense cardio and then back off to normal pace do this every 90 secs. Up your protein a bit and cut some carbs if you have to. Just cut out some carbs one day and then add them back in the next. I have donr this when I've been a little behind in my contest diet. Seemed to work very well for me and did not leave me totally fucked in the process. Keep us posted bro!

 

[The Wolf]

Im im a simalar situtation to you, I need to drop 10 kgs but I have until april to do it, thats lucky for me because the contest was in march and it got postponed.

I think that in that short space of time you can easily do it but I think you need to up your cardio to at least 5 times a week especially if you aint taking any substances to burn off the fat. And depending on how lean you are most of the 5kgs could be water anyway so maybe take a Dandelion supplement or another natrual diuretic close to the competion. I wouldnt take any protein shakes 2 weeks before the contest.

 

[The Wolf]

Im im a simalar situtation to you, I need to drop 10 kgs but I have until april to do it, thats lucky for me because the contest was in march and it got postponed.

I think that in that short space of time you can easily do it but I think you need to up your cardio to at least 5 times a week especially if you aint taking any substances to burn off the fat. And depending on how lean you are most of the 5kgs could be water anyway so maybe take a Dandelion supplement or another natrual diuretic close to the competion. I wouldnt take any protein shakes 2 weeks before the contest.

 

[BigKen]

Im using an eca stack in morning at 8 then using again before cardio/ weights around 5.30.

 

[Shelby]

It's a strongman comp, right? How many hours prior to the event do you weigh in?

 

[BigKen]

Around two hours prior. Do you think I'll be ok if I just contine you doing what I'm doing at the moment? Weighed myself this morning and down to around 109kg.

Peace

 

[Shelby]

Yah, I think you're on the right track. You've still got quite a bit of time, so don't rush things. Let us know where you're at in another 2-3 weeks!

 

[BigKen]

Ok cool, Yeah I'll keep you all posted!

Peace and Thanks for the help!

 

[Big Danny]

Big A diet plan for comp:

http://www.professionalmuscle.com/forums/showthread.php?t=1157

 

[BigKen]

Thanks for the link bud, but is that more of a bodybuilding pre-contest diet? Good read anyway, cheers!

Peace

 

[BigKen]

Heres a couple of pics from the start of the diet:

Both are with tensed abs [untensed didnt come out too well]

front: **broken link removed**

side: **broken link removed**

Please Leave Comments.

Peace