How hard would it be to drop 5-8% bf in 5-6 weeks?

[Counterstrike]

I'm planning to just drink a protein and no ccarbs shake twice a day and a Salad for lunch and dinner like a salad and sandwhich with no mayo just cheese etc.. and getting back to jogging going to do it between 2-3 times a week but i really need to do this or i'm in trouble can'tr say why but trust me i will be screwed so please help i'm 22% i must drop to 17 or cbelow please help

 

[mranderson]

so 2 pro shakes a day and maybe a couple salads and a cheese sandwich did i read that right, sound like a recipe for failure bro.
First off whats your body weight? im going to guess this diet might work for a couple days then due to the fact the calories are super low your metabolisum will slow to a snails pass, id say in the short amount of time you have to drop that much run a strick CKD diet if you had more time, id go with animalbolics (is better in my opion)

 

[molnii]

it sounds very challenging for me....

 

[Counterstrike]

its 198 almost 5'10 about 22-23% bf mostly gut area and legs i think

 

[palffyfan2]

Counterstrike--CKD diet all the way, if you adhere to the diet and maybe even do alittle more excercise/eat less food, youll trim more in 5 to 6 weeks. My results of my second run of CKD so far:

Day 4 of diet, lost 7lbs (probably mostly water, but I've trimmed down so that I can see my chest bones + side abs ), I feel great, not hungry at all (except for the ice cream cravings) and feel like I can go run for another hour and hilly terrain. The first few days are tough, but once you get settled, the results drive you the rest of the way )

 

[spatts]

Here's what worked for me:

Weights alternating heavy one week and moderate the next, for example:

Monday: legs
Tusday: back and rear delt
Wednesday: off
Thursday: Chest and tri's
Friday: shoulders and bis
Saturday: abs

On, for example Thursday, do shoulders light and bis heavy (start with the heavy) and then the next week shoulders heavy and bi's light. Heavy being about 90% of max and light being about 60% of max.

Cardio 5-7 days a week max (start with 3 non-training days) first thing in the morning, empty stomach, OR AFTER WEIGHTS. Moderate intensity, moderate speed, longer duration: walk up hill at 15% grade, 2.5 mph, for 60 min...point being, keep the heart rate between 135-140. I added a second cardio session in the evenings, 20-30 min, and straight protein after that, but only if one session and a clean diet aren't cutting it. At least two of my weekly sessions were HIIT Sprints on an eliptical or track.

My cutting diet looked like this:


* * *SPATTS' CUTTING DIET * * *

You would have to alter the times by when you train, and cycle the carbs 3 days low (.5g/kg body weight) and 2 days high (2.0g/kg body weight), or high on training days and low on non training days. You would also need to adjust for YOUR BMR. The diet in the link represents the 100g CHO median; this means that low days were around 50g CHO and high days were 150-200g CHO. Almost all starchy carbs pre-workout, and fibrous after.

1Kg = 2.2046 lbs

Remember when figuring the carb intake to subtract out the fiber. For example: 2/3 cups green beans has 7g CHO, and 4g fiber, then your total CHO is only 3g.

I used this diet to drop from the 18-20% range to the 10-12% range on several occassions. I have been sub 8% 3 times in my life with a very similar diet, as well. Just another option for you.

 

[Babyfaced Assassin]

I went from 11% to about 8-9 % in 10 weeks

I followed the Don't diet diet protocol by berardi and my daily diet looks like this:

6am - 7pm Training (Mostly Cardio (HIIT), Shaddow Boxing and plymoetrics... Wednesday's i hit the weights)

1. Oatmeal and whey protein
2. Flax Oil + whey Protein
3. Grilled Salmon, Veggies
4. Oats + Whey Protein

Training: (1 1/2 hours of Thai kickboxing (usually add weigths instead on friday nights if im not fighting)
5. Post Workout Shake (50g glucose, 25g HWI)
6. Egg whites/fish/chicken + veggies

supplements i took to help were BSN's Thermonex

 

[swampmoose]

if you want to lose fat, adjust your ratio's of macronutrients to where you will be getting 50 % from protein.
most people will be amazed at how they adapt to this.