Is it possible to lose 1% of bf/week

[SonOfZeu$]

hey yall with my proper diet i've lost 25lbs in 8 weeks, im at 195lbs. I've could of lost more in the last two weeks, however due to midterms and school, it gets very hard to keep up with the diet and eat . I've had a couple cheat days now in week 8. But i'm planning on extending this diet for another 8 weeks and hope to drop 10-15lbs, and hope to be at 4-6% bf. I'm currently at 10% bf i've lost 6%

 

[Chi23]

great work!

 

[infection]

Post some before and after pics

 

[venomancer]

Great work!

 

[SonOfZeu$]

forsure def will, my friend has all the pics, ill post up the pic when i was at 208 solid, and then what vacation did to me; and then now lol. I'm still dropping weight and as finals are coming its getting harder to train. Ill post up stats in 8 days. and I'll post pics when ill have alot more time on Dec 15th. Sorry for the long wait.

- Since I've been on my diet since 08/20/2012, about a week and half ago I added OxyElite Pro and CLA to help me out since as the weeks progress down to Dec 15th so will my training due to finals.

 

[SonOfZeu$]

hey guys so i just saw my trainer and he actually told me i was at about 20%bf when i started at 220lbs, and today i weighted in at 188lbs at 6%bf and would of had lower bf if my love handles were lower. I will post up pics as soon as he sends them to me. Hopefully this week. He told me i would have my abs and etc pop out more if i lifted hard and twice a week. however again i am a premed student and this was the best i can do while doing this diet. once school is over i will lift twice a week and alot harder!!!

 

[Surfgod]

Sons Of Zeus can you post your diet and routine please. Its sorta inspired me to continue.

 

[SonOfZeu$]

yea man of course i never thought i would get down to this without taking shit lik ph etc but i did it.
SUPPLEMENTS

Fish oil (1,000 mg) serving> 2 capsules
CLA (1,000 mg) serving>2 capsules
HMB serving> 4 capsules
Multivitavin serving> 1
BCAA's serving> 5 grams
L- Glutamine serving>5 grams
Vitamin C serving> 3,000 mg

*one of the chicken meals can be replaced with top sirloin or flank steak
*rice can be replaced with serving of white or sweet potatoes
*must drink at least 10 ounces of water every hour
*you can use Ms. Dash to season your food or add 1 teaspoon of ketchup
*do not have any sugar (ex. candy, chocolate, etc.)
*do not ad extra sodium in food
*if not grilling and you're cooking the food in pan, use no oil spray


DIET PLAN
Monday&Wednesday
6:30am Wake

6:45am 9 large egg whites
1/2 cup (dry uncooked) oat meal
with nonfat milk or water
*2cla's, 2fish oils, multivitamin, 1,000 mg(1 capsule) vitamin c

9:00am 2 scoops of protein
*add 5 grams of BCAA"S & 5 grams L-Glutamine

10:00am TRAIN


12:15pm 7 ounces of chicken
1 med sweet potato " 6 ounce
3 ounces of brocholli
*2cla's, 2 fish oils

3:00pm 7 ounces of chicken
1/2 cup of rice
3 ounces of brocholli
*2cla's, 2 fish oils, 1 capsule (1,000mg) vitamin C, 4hmb

6:30pm 1 and half cans of tuna
3 ounces of brocholli

10:00pm 2 scoops of protein shake
add 5 grams of bcaa's and 5 grams of L-glutamine
*4 hmb

11:00pm SLEEP


Tuesday&wednesday
7:15am Wake

7:30am 9 large egg whites
1/2 cup (dry uncooked) oat meal
with nonfat milk or water
*2cla's, 2fish oils, multivitamin, 1,000 mg(1 capsule) vitamin c

8:30am Train

10:30am 2 scoops of protein
*add 5 grams of BCAA"S & 5 grams L-Glutamine


12:30pm 7 ounces of chicken
1 med sweet potato " 6 ounce
3 ounces of brocholli
*2cla's, 2 fish oils

3:30pm 7 ounces of chicken
1/2 cup of rice
3 ounces of brocholli
*2cla's, 2 fish oils, 1 capsule (1,000mg) vitamin C, 4hmb

6:00pm 7 ounce of chicken
5.3 ounce of potato
3 ounce of broccoli

8:30pm 1 and half cans of tuna
3 ounces of brocholli

11:00pm 2 scoops of protein shake
add 5 grams of bcaa's and 5 grams of L-glutamine
*4 hmb

12:00am SLEEP


Friday
7:15am Wake

7:30am 9 large egg whites
1/2 cup (dry uncooked) oat meal
with nonfat milk or water
*2cla's, 2fish oils, multivitamin, 1,000 mg(1 capsule) vitamin c

10:00am 2 scoops of protein
*add 5 grams of BCAA"S & 5 grams L-Glutamine

11:00am Train

1:15pm 7 ounces of chicken
1 med sweet potato " 6 ounce
3 ounces of brocholli
*2cla's, 2 fish oils

3:45pm 7 ounces of chicken
1/2 cup of rice
3 ounces of brocholli
*2cla's, 2 fish oils, 1 capsule (1,000mg) vitamin C, 4hmb

6:15pm 7 ounce of chicken
5.3 ounce of potato
3 ounce of broccoli

8:45pm 1 and half cans of tuna
3 ounces of brocholli

11:00pm 2 scoops of protein shake
add 5 grams of bcaa's and 5 grams of L-glutamine
*4 hmb

12:00am SLEEP


Saturday
9:00am Wake

9:15am 9 large egg whites
1/2 cup (dry uncooked) oat meal
with nonfat milk or water
*2cla's, 2fish oils, multivitamin, 1,000 mg(1 capsule) vitamin c

10:15pm TRAIN

12:15am 2 scoops of protein
*add 5 grams of BCAA"S & 5 grams L-Glutamine

2:15pm 7 ounces of chicken
1 med sweet potato
3 ounces of brocholli
*2cla's, 2 fish oils

5:15pm 7 ounces of chicken
1/2 cup of rice
3 ounces of brocholli
*2cla's, 2 fish oils, 1 capsule (1,000mg) vitamin C, 4hmb

8:15pm 1 and half cans of tuna
3 ounces of brocholli

11:00pm 2 scoops of protein shake
add 5 grams of bcaa's and 5 grams of L-glutamine
*4 hmb

12:00am SLEEP


Sunday
9:00am Wake

9:15am 9 large egg whites
1/2 cup (dry uncooked) oat meal
with nonfat milk or water
*2cla's, 2fish oils, multivitamin, 1,000 mg(1 capsule) vitamin c

11:15am 2 scoops of protein
*add 5 grams of BCAA"S & 5 grams L-Glutamine

2:15pm 7 ounces of chicken
1 med sweet potato
3 ounces of brocholli
*2cla's, 2 fish oils

5:15pm 7 ounces of chicken
1/2 cup of rice
3 ounces of brocholli
*2cla's, 2 fish oils, 1 capsule (1,000mg) vitamin C, 4hmb

8:15pm 1 and half cans of tuna
3 ounces of brocholli

11:00pm 2 scoops of protein shake
add 5 grams of bcaa's and 5 grams of L-glutamine
*4 hmb

12:00am SLEEP




AFTER 4 WEEKS I CUT OUT THE RICE FOR EVERYDAY BUT KEPT EVERYTHING THE SAME.

 

[SonOfZeu$]

My first 4weeks i was trainnig hard because i didnt have much hw and the test were hard yet, as the days went by I went from 2xweek training my body to 1x a week for each body part, barely did legs (dont bash on me guys i already having hard time as pre-med as right now i am on a border line c in a class). Example since last week and the week before that i didn't have much to study or to worry i went 6x that week to the gym doing my shoulders and chest 2x that week and etc.. This is because this week i only went MTW because friday i have an exam in anatomy, and monday is a lecture exam, today i have a project for another class, and i have two quizes in stats one tuesday and one thursday.

 

[SonOfZeu$]

lol im writtting fast i g2g to class, but my workouts started monday, so chest, (BTW I MAINTAINED ALLL MY STRENGTH AND GOT A STRONGER AND ENDURANCE TOO!!) I doing 225 4-5sets incline 8-10x with spotter on the 3rd set. then i go to dumbbell incline, either ranging 70-90lbs of 8-10 reps of 5 sets. depends how i feel. then i go and do inlcine flies 50-60lbs 10-15x of 4-5 sets, then i drop to flat bench 225 2 sets of 8x then if i get spot ill keep going till 5th set, If not ill drop to 205 8-10x then 185 8-10x. I will def answer anyones questions and post pics when school is done.

-Yesterday had 3cookies lol as celebrating that I did lol. But I not stopping and im going to continue my keep and add my cup of rice back in 3 weeks and when school is done ill train harder. Ill keep going so by may i can hopefully with this diet and by adding healthy carbs in, i can gain about 10lbs of LBM

 

[SonOfZeu$]

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This is day 1 on Aug 20th

 

[SonOfZeu$]

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week 3

 

[SonOfZeu$]

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Week 6

BTW i didnt take pics everyyy week

i think i might of gotten week 3 mixxed up with this one, week 3 could be four and this one could be 5 or 6 sorry hehe

 

[SonOfZeu$]

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WEEK 10, could of been better results but test and hw was getting to me

 

[SonOfZeu$]

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Week 12. I've just taken a bit easy for a couple of days, finals are in 3 weeks so im going to focus a bit more on school while still maintaining my diet, once school is done ill be hitting the gym hard each body part 2x a week and ill be keeping you guys posted up

 

[infection]

Awesome job! You sure have come a long way since your initial pictures. I too have finals in a few weeks so I know what you mean by finding the time. Best of luck on your exams and keep focused on limiting the carbs when trying to study.

 

[SonOfZeu$]

Awesome job! You sure have come a long way since your initial pictures. I too have finals in a few weeks so I know what you mean by finding the time. Best of luck on your exams and keep focused on limiting the carbs when trying to study.

lol def hard to limit those carbs and think about dieting when studying :/. Forsure man thanks, ill be posting up again because i wanna continue with this diet and get more abs etc.. work them legs in more took

 

[tcglow]

wow nice job man, im pumped to start cutting now. u made a lot of progress man, keep up the solid work

 

[SonOfZeu$]

Ill post up another pic this week guys, I took a 3 week break and relaxed, and i returned to the diet last week, going to keep continuing this diet and make it a normal thing for me. The next photo looks a better

 

[infection]

Hell yeah son. Can't wait to see the progress pic. How long are you cutting?

I am done this week and switching to bulking last week of the month.