Need help with fat loss

[Goose102]

Alright this is my first post to extremefitness.

My stats as of right now are as follows:
Age: 16
Height: 6'2
Weight: 195
Body Fat%: around 14%

I want to lose BF%. I want to get to around 10-11 percents in about a month. (is this possible?)

I have a found a good program lurking around, i think it was called the 8x3 program? I'mm gonna stick with this program. Also i am going to be adding 15-20 minutes of cardio 3 days a week.

I have a diet where i eat about 2200 cals a day.
I want to preserve all muscles.
I will be drinking a gallon of water a day with multi vitamin supps, and fish and flax pills.
Anything else i need to remember?

 

[Sassy69]

Alright this is my first post to extremefitness.

My stats as of right now are as follows:
Age: 17
Height: 6'2
Weight: 195
Body Fat%: around 14%

I want to lose BF%. I want to get to around 10-11 percents in about a month. (is this possible?)

I have a found a good program lurking around, i think it was called the 8x3 program? I'mm gonna stick with this program. Also i am going to be adding 15-20 minutes of cardio 3 days a week.

I have a diet where i eat about 2200 cals a day.
I want to preserve all muscles.
I will be drinking a gallon of water a day with multi vitamin supps, and fish and flax pills.
Anything else i need to remember?

My thought is that 2200 cals/day is kinda low for someone your size. And also at your age I'm guessing your metabolism is running in high gear and your natural testosterone is approaching its highest natural production rate so you can feed your muscles and get max growth out of them. If you want to preserve muscle I would makes sure my protein is high and look at the fat & carb levels. The cardio will help but make sure it isn't catabolizing your muscle (again back to eating enough food to fuel what you are doing in the gym). I'd also drink more than a gallon of water -- I'm more than 1/2 foot shorter than you and 40 lb lighter & I drink approaching 2 gals/day.

The best place to make the changes happen is in your diet - I think dropping a couple % bf will not be hard in a month but you want to make sure it is truly coming from bodyfat. Can you give more detail about your diet? Can you give a full day's meal plan? I'd also suggest that you put it into a food counts program like www.fitday.com (free online, easy to use) to get the macronutrient breakdown -i.e. grams & % of protein, fats & carbs. Then we can probably find a couple tweaks to optimize this for your goals.

 

[Goose102]

Thanks for the reply.

Todays diet looked a lil like this.

11:00a.m.: 2 serving of oatmeal, protein shake, coffeem Multi vitamin, flax and fish oil pills.
2:30 p.m.: Can of tuna. protein shake
6:00 p.m.: tuna protein shake, Apple
8:30 p.m.: Pinto beans, mashed potatoes, chicken with salsa. Apple
9:00 p.m.: Workout including shoulders.
10:00 p.m.: protein skake (double serving.) ANother Multi vitamin.

All protein skaes are with milk. Is that bad?

 

[Goose102]

up for me really needing some help

 

[fallingeggs]

plug into www.fitday.com

you can then tell yourself where you stand and what to change to be where you want.