...another fat loss diet critique

Hi

I would like to get a feel of others thoughts on my diet that I've put together this w/end. I'm starting tomorrow and while waiting for DJ to send me my custom diet, thought I might as well get stuck in early and make sure I'm on the right path before he gets back to me after his wedding and honeymoon.

Currently all natural, so would like to see how low I can get my bodyfat first to assess my shape, before deciding on my next route.I'm also open to suggestions to speed up the fat loss process in the shortest possible time.I saw what DJ did with Keo in 9 weeks and was blown away,so I know it can be done, but not sure about whether I can achieve that progress naturally. But who knows, I'm open to suggestions and here to learn.

I will be doing 30 mins of cardio at 140-150 bpm 3 times p/week to start in the morning on an empty stomach with 3000mg L-Carnitine then my first meal will be eaten directly after cardio. Weight training is done 4-5 times p/week in the afternoon.

Supplements and Vits:
Through out the day: 5g Vitamin C split into 5 times during the day with meals
Before cardio: 3g L-Carnitine, 2 Caps HEAT
Morning after cardio with 1st meal: Multi vit,2 x Tribulus Caps
30min prior to weight training in the afternoon: 6xMuscle Science BCAA's, 2 x Tribulus Caps
Bedtime: 3 x Tribulus Caps

Stats
Age:32
Weight: 112.4Kg
BF%: 30% (according to Virgin active assesment machine- dont think this is right and think I'm closer to 26%)
Height:187cm

BMR calories(Harris-Benedict Formula): 2323.28
Maintenance calories(activity level 1.55): 3601.084
Fatloss calories @ Maintenance cals less 15%: 3060.921

Here's the diet in Excel format(sorry couldn't paste it in here as all the formatting was lost)
www.mediafire.com/?6555awhhz7m3tv5

I also have some before photo shots I've taken in case they are needed to assist in the assessment :huh:

Im also waiting for the diet guru to return from honeymoon. We will be working on a 5month plan to reach 6% bf.

Back to you: My opinion is that initially you might want to icrease you cardio to 5 days per week. The fact you do it in fasted state is great. L carnitine is a great addition. I had to drop a few kilos quickly and i just added L carnitine and CLA to the mix. I did less high intensity cardio and more cardio in my fat burning zone. Dropped the weight quick quick.

You need to assess where your haertrate training zones are especially since your doing cardio fasted state. The higher the intensity the more glucose gets used as energy and you tap into your glycogen stores. Lower intensity and your body uses fat for energy. Toss in some spinning classes for cardio, its great for weight loss. Also i really dont see the need for 5g of vit c per day. I reckon 1g is enough and when you on cycle you can bump it to 2 or 3 grams.

Get your bf checked by someone with a caliper. Check it every 3 weeks or so. When you see progress you get more motivated.

All the best bud! With DJ's help and dedication from your side there is no way you can fail!

Thanks for your views and tips bud. What are you stats at the moment?

Only a pleasure!

1.77m
76kg
12% bf

Goal: Dont care much for weight but at end of the 5 months (Jan - May) it should be around 80-82kg with 6% bf hopefully. Lowest i've been is 10%. I really really struggle to get below 10% that's why im giving myself 5 months of complete dedication

guys,please resend mails to me tomorrow, honey moon is only next year, so i am back to work in the am...

Welcome regz, your diet looks good except I think your fats are a bit high especiall the last meal of the day. Perhaps in your case Dj will look at carb cycling, that's how I started.
Passion will motivate you in those dark days when you feel you can't, discipline and dedication will pay off in the end.

Thanks Koe007, this seems like a good forum to be on. People seem really helpful and all eager to learn.

I was worried about the fats too. Was going to remove them in my last meal and sub for brocolli and up protein a bit more on each meal to make up for those lost calories. Will wait and see what DJ prescribes in my plan.

I'm keen to see how much his plan differs from mine.

I'm used to eating carbs at each meal. This way of eating will take some getting used to.

ABC01 wrote: Only a pleasure!

1.77m
76kg
12% bf

Goal: Dont care much for weight but at end of the 5 months (Jan - May) it should be around 80-82kg with 6% bf hopefully. Lowest i've been is 10%. I really really struggle to get below 10% that's why im giving myself 5 months of complete dedication

At 12% can you see your abs? Are you doing it naturally or with some ergogenic aid or ECA, Clen or T3? :whistle:

I would be happy if I could get to 12% in 3 months.

regz wrote:

ABC01 wrote: Only a pleasure!

1.77m
76kg
12% bf

Goal: Dont care much for weight but at end of the 5 months (Jan - May) it should be around 80-82kg with 6% bf hopefully. Lowest i've been is 10%. I really really struggle to get below 10% that's why im giving myself 5 months of complete dedication

At 12% can you see your abs? Are you doing it naturally or with some ergogenic aid or ECA, Clen or T3? :whistle:

I would be happy if I could get to 12% in 3 months.

I could not even see my abs at 10%. Really frustrating! Dont use ECA/clen/T3 at this stage. Dont like the zombie feeling of ECA and clen really screws up my cardio. T3 only worked for me the 1st time i used it. Im planning to do this without those things, just training and dieting and the cycle i'll be on off course.

Getting down to 12% will be the easy part for you. Its dropping the remaining stubborn fat where the problem lies