fatShould I cut body fat for longer than 12 weeks?
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Hey,
Im coming to the end of a 12 week cut program now. I estimate myself around 14-15% body fat. Im having a photoshoot in August for fun and motivation. I would love to acheive around10-12% body fat for that and was wondering what your thoughts on extending my cutting plan for another 4weeks up until the date.
Should i have a week off the diet and then start cutting carbs/cals again or should i just continue?
My typical day consists of meal 1: Breakfast:- Low fat greek yoghurt & Oats
-Gaspari myofusion shake With a shot of exra virgin olive oil
- Green Tea.
Meal 2: Post workout:- Gaspari myofusion shake
Meal 3: Lunch:- Salad with either chicken or Mackrel/herring.
Meal 4: Dinner:- Chilli and peanut butter chicken with a small serving of brown rice or whole meal bread
Meal 5: Cottage cheese.
I also have one cheat day per week.
Thanks for your time, Kieran.
Im coming to the end of a 12 week cut program now. I estimate myself around 14-15% body fat. Im having a photoshoot in August for fun and motivation. I would love to acheive around10-12% body fat for that and was wondering what your thoughts on extending my cutting plan for another 4weeks up until the date.
Should i have a week off the diet and then start cutting carbs/cals again or should i just continue?
My typical day consists of meal 1: Breakfast:- Low fat greek yoghurt & Oats
-Gaspari myofusion shake With a shot of exra virgin olive oil
- Green Tea.
Meal 2: Post workout:- Gaspari myofusion shake
Meal 3: Lunch:- Salad with either chicken or Mackrel/herring.
Meal 4: Dinner:- Chilli and peanut butter chicken with a small serving of brown rice or whole meal bread
Meal 5: Cottage cheese.
I also have one cheat day per week.
Thanks for your time, Kieran.
By Kieran Beenick – almost 2 years ago
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Well done for your fat loss to date, but you have a number of areas of your diet that you could perhaps alter slightly to enhance your fat loss. Your diet is certainly NOT extreme therefore I could see no issues with extending the cutting phase further.
Some simple suggestions:
1. I would drop the Greek yoghurt at breakfast.
2. Oats - what quantity?
3. You have not mentioned water intake? Make sure its high, say 3-4L/day
4. Post workout - Where are your high GI carbs? Eat a banana straight after training with you protein shake.
5. Lunch - add your small amount of brown rice to your lunch.
6. Meal 4 is good, but drop the bread and brown rice. Meat and vege only and GREAT move with the peanut butter. I do that myself. Organic, natural?
7. Cottage cheese is great. If you are training hard, consider adding some chocolate casein and a teaspoon of peanut butter.
Cheat meal once a week is a good idea. It shocks your body a little to boost your metabolism as well as being psychologically supportive.
Health and Fitness Doctor
With green tea, evidence shows that when it is combined with protein (especially casein but probably whey also), the active constituents (EGCG and other catechin polyphenols) get bound by the proteins and don't have their numerous effects that include health and fat-loss qualities.
Therefore, have your tea first, on an empty stomach before you have your other food (you can start eating the other foods right after your last sip of green tea). Green tea also increases the efficiency of your insulin function, which is another good reason to have it before you consume your other nutrients because insulin is the hormone that helps store protein, carbs and creatine in muscle!
Nutritionist and Supplement Specialist
Thanks again!