weight loss advice

Hi All

new to the forum,will say in advance my knowledge is limited.
anyway i need advice on how to reach my goal weight of 80kg and around 11-12% bf but i dont know my current bf% by november 2014
stats:
age: 23
height: 166cm
weight: 100kg
suppliments: fff and weigh protein
diet: high protein low carb (protein shake after gym, chicken 10am, tuna 1pm, two apples 2.30,meat and a vedge for supper) saturdays cheat day
training:cardio 60min 4-5days a week ( in the morning kettlebells, circuit and orbitrek(dont know machines actual name). evening 60-70 minutes weight training 4days a week (4weeks of german volume training)

any advice will or criticism will help me i will do anything to achieve this goal.

thanx

Hi

Go read this.

Starting Off

You are sure to lose muscle training that intense with that diet. For now, just do 30 mins cardio.

my best advice is this. do kettlebells for condtioning 3x a week only, anymore will bur you out. for now only do this for cardio,so 3 days a week you do cardio in the am,4 days a week you sleep in and rest and recover, u need to treat those sessions as weight sessions as they are exactly that,functional training is not for the fainted hearted. focus on a 4 day weight training split, with moderate volume : 12-16 working sets per day of training, split between the different exercises u wish to do.

get your diet in check, i would say roughly 2800 calories on a training day(30% protein,40% carbs,30% fats) and 2400 calories on a rest day(40 % protein, 30% carbs, 30% fats) split up through out the day, i would say first 3 meals of the day carbs,fats and protein, + 1 meal post work out with carbs and protein, then fats and protein meals every meal after that on training days, then on non training days start the day with protein and fats only,then 3 carb,fat and protein meals finished off with protein and fat meals after that. then 1 day a week on an off day, have a single meal of roughly 1000 calories per 500g you loose that week. so if u are dropping constantly a kg a week u have a meal thats 2000 calories as the last meal/sitting of the day. what will happen is you will replenish glycogen,boost leptin and boost your metabolic rate by doing this. your weight the next day or 2 will climb steadily,but by the 7th day post that meal the weight/water will have come off and more,and will possibly be even lower than week before.

remember its a marathon and not sprint race, i usually take guys for a 16-20 week period to prep for a show. so take your time, be consistant,if u fall off the wagon get back on and carry on.

good luck

Thanks for all the help guys and I wanted to ask what's the best weight for me to be at to introduce some Winnie going on holiday at end of the year and want to look like a machine hahaha

Is chicken in the morning a good start to my day and should I add vedge with it?

PBO wrote: Is chicken in the morning a good start to my day and should I add vedge with it?

You can but rather do eggs. Save chicken for later.

And forget the Winnie. Read the diet and training stickies get your BF% down to <12% naturally then and only them you even start to think about AAS's.

In the meanwhile read, learn and understand why each drug us used, how they work, PCT, etc.

Thanks very much... How would I be able to get a rough estimate of my current bf or is the only way to have it measured?

Post a photo and we will give you a rough estimate.

Ok I have a picture from the side is that fine or do you need from the front

High twenties to 30.

Post a front photo

i would estimate around 35 - 40 %

Geez ok.... Truth really hurts hahaha so could I ask how what needs to be done to get to 12-14% bf I know it's a lot of work but I am committed this

Ye it does, but that's reality.... and exactly what you need to motivate you. It can be done, but patience is the key.

Starting points is simple - Burn more calories than what you eat.

We have members on here that will guide you from diet to exercise routine...

I have lost 14kgs this year so I have been doing just that I'm just worried I'm not doing it right or the best ways

This has motivated me.... Thanks so much

This is my before

Check where this dude started.

www.anabolicsteroids.co.za/forum/10-diet...-thread?limitstart=0

Ye after seeming the front Pic Oupa is on the money. Bud if you've lost 14kg already well done and good for you.
Your on the rite track.

I posted my before what would you say I've lost bf I mean

Dont post photos with your face, i edited it out. This is not facebook