Holiday Very Soon !!!!

[DeaNHtiD99]

Hi people,

i go on holiday on the 4th of June, and im currenlty 20% Body Fat and weighing 15 Stones 9lbs.(was 17 Stones 6 Lbs in January)

Im currently doing the Begginers 5 x 5 program Stats Below:
Squat 105
Bench 62.5
Inverted row about 6 or 7 reps
Pushups, 15, 8, 6
Overhead Press 47.5
Deadlift 115
Pull Ups be lucky if i can do 1. without assistance

Think is i really want to get leaner for my Holiday in 3 weeks 2 days. Is there anything i can do to speed things up a little bit. Here is an example of my Diet.

4 Egg Omlette, with spices, Cup of Green Tea
1 protein shake on gym days (3 scoops) My Protein
1/2 tub of Quark with 1 chopped Apple
1 Can of Tuna with Mixed Salad, Beetroot and a few Pickled Onions.
1 Medium Bananna and a haldfull of Nuts and Raisins.
Meat about size of palm, and mixed veg (Usually Greens) (Very Flavourless, if anyone can recommend what i can have with it, would be very gratefull, as i guess Bisto gravy is a no no)

And thats it. I eat this every day apart from weekends where i tend so slip up a lot.

Ive also had a lot of heavy drinking sessions on the lager recently, Too many Birthdays. (i tend to drink a lot and like to avoid spirits and they get me too hammered too quickly)

Coming up before my holiday, im at a wedding this weekend, so more drink, a 2 day music festival so more drink, a house warming party so more drink. Champions league final so even more drink. Really what can i do, im never gonna get down to about 14.5 stone.

ANY HELP IS MUCH APPRECIATED, I DONT MIND ANY CRITISISM JUST JUST GIVE IT TO ME LOL.

THANKS.

[DeaNHtiD99]

19 Views and no reply =(

[guru]

Hi Dean,

If you really want to look leaner, you'll need to drop BF to <15%. Your current BF is 20%. So you need to lose >5% BF. At your weight it is min. 12 lbs.

IMO 3 weeks is a little less to get that, although not impossible. You need to count the calories & be on a caloric deficit, say around 500 kcal less than your maintainance requirement. Also avoid carbs as much as possible, with the exceptions of veggies.

Another thing I noticed is that 3 scoops of whey at a time is too much. IMO it is better to spread this out a bit.

[DeaNHtiD99]

With me being a heavy guy I was worked about not getting enough protein, that's why I have 3 scoops, what do u recommend, what would u change about my daily diet to get the 500 less cals ?

[guru]

You'll need roughly 4000 kcal for maintenance, i.e. on non-workout days. I would say have 3500 on non-workout days & 4000 on workout days.

For changing your diet, just feed it into fitday & see what it comes to - then you can play around to get your cal requirement.

You'll need min. 225-250 gm protein, so go ahead with the three scops - just space them out, don't take all at one time. You can also check on fitday whether you're getting that much. More protein will be better, since it will convert to muscle (providdee you work out) & burn fat eventually.

[DeaNHtiD99]

im doing the stronglifts 5 x 5 Mon, Wed, and fri

not getting any cardio in currently tho, hoping to add some swimming etc..

[DeaNHtiD99]

Heres some rough estimates on the amount of protein im eating. (I eat fruit or veg with every meal)

Let me know if you think they are right ?

Egg Omellette - 26 Grams (Breakfast)
Protein Shake (3 Scoops) - 90 Grams (Post Training)
Quark (100g) - 12 Grams (Snack 1)
Tuna with Brine (Small Tin) - 30 Grams (Lunch)
Hanfull of Mixed Nuts - 10 Grams (Snack 2)
1 Pork Steak - 60 Grams (Dinner)
Cottage Cheese (325g) - 56 Grams (Supper)

Thats a grand total of 284 Grams of Protein. Is that far too much, should i cut down.

Gonna ban all carbs until i go on Holiday.

Thanks

[guru]

I have no idea of the protein in Tuna & Steak, being a vegetarian, but everything else looks right. Shift a scoop of whey with the nuts & half a scoop with the quark. That will even it out somewhat.

284 gm is damn good. No need to cut down there. Just eat everything lean. Good luck.

[DeaNHtiD99]

Ok cool, ill try all this out tomorrow =)