4 week comp

[Ryan Phillips]

my friend and i went into a sports shop today and they had these things there that measure ur bodyfat so we jumped on to see what were were. i came up as 26.2% weighing 226lbs and he came up as 24.9% bodyfat weighing 213lbs. and because we're the 2 most super competitive guys there is we decided to have a comp to go back in 4 weeks and whoever has the lowest bodyfat wins $50 from the other person.

so i come here to ask if u guys could help me out. coz when it comes to lossing only bodyfat but keep building muscle i got no idea.lol. so wat sorta stuff should i be looking to eat and at wat times should i be eating them? like before or after training and wats some good exercises to loose bodyfat fast. running,swimmng,circut training with small rest periods?? please help me out, i got no idea haha.

any help would be awesome. but if ur bored and feeling creative feel free to write me out a diet and 4 week training plan, haha. :D

cheers ryan :cool:

[Ryan Phillips]

PS - this post was meant to be in the off topic area. but i spose its training in a way :o

[Kÿle Vezeau]

Since it's most likely a bioelectric impedance scale, your best bet would be to retain water !

Your going to want to start taking creatine if your not already taking it, and drink a massive quantity of water on the day of the test.

The Zig Zag diet (Dr Squat) has always worked for me without any loss of strength.

I would bring my lifting down to 2-3 days a week. The days when I dont lift I eat 900-1500 calories, the days where I do lift I eat 3000 ~ 4000.

I use this all the time depending where I want to be weight wise and have always stayed between 165-205, depending on what sport or activity I want to take part in.

I used an appetite suppresant on the low cal days because I just really like eating. :)

[Ryan Phillips]

thanx kyle. and yeh its one of those scale things.

so if i drinks lots and losts of water on the day. it will help lower my bodyfat??

[Kÿle Vezeau]

The impulse passes through muscle with greater ease then it can pass through fat, it passes through water easier then both. Water will be registered as lean mass.

[SqeezeMasterFlash]

That's if you want to cheat. I've gained strength and lost 8.5 lbs in the past 4 weeks by eliminating sugar, white flour and fried foods. Just don't eat anything with any of those ingredients. Raw oats and yogurt for breakfast. A salad with cottage cheese for a snack. Leftovers for lunch, or a sandwhich on whole wheat bread. Canned tuna for an afternoon snack. Meat and vegetables for dinner. Whenever you get hungry during the day I recomend raw brocolli or carrots. Avoid any liquid calories. Low carb protein shakes with breakfast, after workouts and before bed. Add in some walking or running, the earlier in the day the better. You'll drop fat and maintain muscle.

[Kÿle Vezeau]

It is indeed if you wish to legally bend the odds in your favor.

And as far as dieting goes, I tested a diet on a guinea pig (a good friend) and he lost 110 lbs in about 9 months. This was without appetite suppressents for financial reasons.

Nothing special or difficult either, just a very basic diet and 25-30 minutes of light cardio per day, and 3 days of BB style weight lifting.

[Ryan Phillips]

thanx heaps dudes! this stuff is awesome :D