Hey,
I am new to the boards, but not new to the sport, even alittle bit old.
Well, there is possibility for you to go down to 12% bodyfat in 2-3 months but if you have a very strict diet and cardio.
I got this from my website, read next, or visit my article on fatloss in
http://www.angelfire.com/darkside/gunns/fatloss.html
"Carbohydrates - carbohydrates are sugars. There are different kinds of sugars. Carbohydrates also release amount of insulin. High GI carbs are fattening, so avoid high-GI carbs, and stay only on low-GI carbohydrates. You can use high-GI carbs when you want to create an insulin spike. Intake high-GI carbs only when necessary. So stay on low-GI carbs. Although, the less amount of carbs you intake, the better chances for you to lose fat are. Since carbohydrates are the first source of energy in your body, and fat is the second source of energy, your body will be burning fat when the there are no carbohydrates. Our main goal when cutting is to decrease our bodyfat levels as low as we can. So try to avoid carbohydrates. To determine how many grams of carbohydrates to intake, multiply your weight by .8g-.9g of carbohydrates, depending on your metabolism. The amount you will get will be the amount of carbohydrates in grams you will have to take in a day.
Protein - Protein is very important when cutting. During cutting you will be reducing amount of fat and carbs you're going to eat. So your body depends on protein to prevent itself from being in a catabolic state. Depending on your metabolism, multiply your bodyweight by 1.25g-1.50g of protein to know how many grams of protein to eat in a day. Extra protein can be used to build muscle.
Fats - Eating fat during cutting can keep you from reaching your goals being full - cut, shredded. Fat is not that important, although essential fatty acids (unsaturated fats) are used by your body for many biological functions. To determine how many grams of fat to eat in a day, also depedning on your metabolism, multiply your bodyweight by .26g-.30g of fat.
Saturated Fats - Saturated fats are bad fats. Why I say bad is because they raise your LDL levels, which are bad cholesterol levels. Saturated fats are also very hard to burn off. So if you can, try to avoid them.
Unsaturated fats - Unsaturated fats also called Essential Fatty Acids (EFA), are good fats. They are necessary for hundreds of biological functions in your body. There are two types of unsaturated fats. They are linoleic acid (omega-6) and linolenic acid (omega-3). They are not manufactured by your body, thus must be provided by your diet. They help you raise your HDL levels, which is good cholesterol, and also involves in T-production.
Multiply your bodyweight by 10-12kcals to determine how many calories a day to eat.
Here are some tips when losing fat:
Do cardio 3 times a week for atleast 30 minutes. 45 minutes is optimal. Have you seen people running in parks, or tracks at 6-10AM? This is because after you wake up in the morning, your glycogen leves are down. So the next source of energy your body is going to use will be the fat. Thats why it is so effective to run in the morning. But don't forget that you have to run only on an empty stomach.
Sleep atleast 8 hours. Sleep is very important. When lifting, you damage your muscle tissue, you need to rest in order to repair the tissue. Remember, you don't grow when you're in the gym. You grow when you're resting.
Drink water. Drinking water will keep your metabolism going. Never dehydrate you cells, this can lead to decrease in protein synthesis. Never let yourself dehydrate. Always keep yourself hydrated. Multiply your bodyweight by .66 to get the amount of ounces of water to drink in a day.
Stay away from alchohol. Alchohol will only decrease your protein synthesis, and will dehydrate your cells.
Eat from 5-7 meals a day. The more often you eat, the higher your metabolism is going to be. The higher your metabolism is, the more fat you're going to burn. Thats why when we do cardio, we burn fat. Why? Because our metabolism increases.
Intake high-Gi carbs (simple carbs) only after a workout, and you may also intake them after you wake up. After your workout, it is benificial to raise your insulin levels, or create an insulin spike since it will speed up recovery and replenish your glycogen levels (Re-fuel your energy levels).
DO NOT intake simple (high-GI) carbs when not necessary. It is necessary after a workout and after you wake up only.Glycemic Index number starts from 0 to 100. Any food that has a GI number over 60 has a high-GI number. So eat carbohydrates that scores lower than 60."
Peace
