?Body Fat Loss?

[tb1936]

how long should it take to lost about 7 % body fat that would put me at 8% total i have 14 or 15% now heres the program i am looking at starting

175Lbs
5'9"
pretty good amount of muscle just want to lose fat without losing muscle

Monday, Wednesday, and friday
5:30 am - oatmeal for breakfast and 22 grams of protein and 5 grams creatine
6:30 am - one hour of weight lifting
7:35 am - 44 grams of protein (shake)
11:00 am - turkey, cheese, tomato, and lettuce sandwich with an apple
3:00 pm - turkey, cheese, tomato, and lettuce sandwich
5:00 pm- 40-50 minute run
6:00 pm - dinner various meals chicken, pasta, fish and so on

Tuesday, Thursday
7:00 am - oatmeal for breakfast
11:00 am - turkey, cheese, tomato, and lettuce sandwich with an apple
3:00 pm - turkey, cheese, tomato, and lettuce sandwich
5:00 pm- 50-60 minute run
6:00 pm - dinner - various meals chicken, pasta, fish and so on

Saturday, Sunday
Rest and maintain healthy meals

Will this get me to my goal if so how long should it take to get there thanks to anyone that can help

[tb1936]

I was also thinkin about adding a 45 minute run on Saturday forgot to mention it up there

[JoeBAR]

Looks ok despite lOAds of carbs. Try wholemeal bread in your sandwich. Maybe take it easy in that 6pm meal, esp on the pasta... Try green veg with your meat it really ain't that difficult to eat broccoli or cauliflower. And with the calorie saved here, have a cottage cheese before bed
Time will tell you how to adjust and how long it'll take. It depends on your daily activities, metabolism, actual calories of your meal, etc... There's no definite answer. Use the tools I mentioned in my other post, and good luck!

[tb1936]

Thanks joeBAR been really help ful today

[JoeBAR]

You're welcome. This is what this forum is all about!

[LittleBigs]

You seem to have the right idea and make sure to listen to what joeBAR had to say. Also, with the cadio, I have found that i get bored really fast with the long running everytime i do cardio. For fat loss, try and add some high intensity cardio sessions in your workouts such as HIT. It is quick but very effective and burns tons of calories. Try it after you lifts and make sure to research it, there is plenty of info on this forum about it just do some searching. Best of luck to you in reaching your goals.

[tb1936]

i cant do it after my lifts because the weight room opens at 6 30 and i get out at like 7 45 and school at a 8 so there is no time for a run so i do it in the evenings

[LittleBigs]

well then that will work, just give it a try.

[Adonis]

increase protein intake to 1.0grams X Bodyweight, everyday.

cycle carbs, higher on weight trainig days, lower on off days. (.75-1.25grams X BW)

aim for 12.5-15calories X lean body weight, with healthy fats making up the rest of your diet.

[tb1936]

i found out and kept track of wat i eat i was right on except i need to lower crabs but that is because i had pasta to day and my protein was a little higher but for a day that i lifted i was short 300 calories and need way more healthy fats i only had 35.5 grams of fat total today is that healthy and yes the calculations are right.... so what is a good source of healthy fats. thanks everyone for all the help

[tb1936]

i cut some stuff that i would have eating tomorrow and i was right on with everything except i was short 500 cals and way short on healthy fats