EMERGENCY!!!!!!!!!!! PLEASE HELP

[RIPPER]

The reality of my deadine just hit me! I only have 4 weeks and 5 days until my vacation comes!!!!!!!! What can I do to maximize my fat loss for these last weeks before Jan 20th?!!! Please help.




Current Diet is based around 1 gram of pro per pound, cycling carbs as follows...High Carb Day, Low Carb Day, No Carb day. Fat has been kept moderate to low with mostly EFA's.

Training has been one bodypart per week. 30 min on the stationary bike after each workout. Reps have been in the 6-12 rep range.


What can I do for these last few weeks? ANY suggestions are much appreciated!!!!!




RIPPER

[mountainman]

imo
i would cut the carbs right right back except for the essentals , small potatoe a day no biger than your fist
or a cup of rice

up the protine a bit

, as for fats cut em off completely no cheese , penut butter ,even milk if your drinking alot of it, of cource keep
your efa`s going

and up your reps to 10 -16 count

try this see if it helps
i have personally done something very simmilar to this and seen excellent results b.f dropped like a rock and got just shredded

[GearTripper]

i'm not positive, but hsould the cardio be pushed up to at least 40 min to become more effective? no more than 45 min though; as then you start to breakdown good muscle rather than stored fat and sugars for energy.

[Primal Instinct]

Have you tried cardio in the am on an empty stomach? This way, you're burning reserves and not a recent meal, ie..pre-workout. Also, I lost a decent amount of fat using the Anarchy Stack. Sorry, I am lazy tonight, so just do a search on it.

[Cory]

I recommend that you do low carb cycling in this manner for quick fat loss without losing alot of muscle:
For the first 3 day, keep your carbs below 50, high protein and moderately high fat to maintain satiaty.
On the 4th day, have a small up day, say 120 carbs, but make sure they are good sources like oatmeal, sweet potatos, brown rice, etc.
Then go directly back to below 50 for 3 more days.
On the 8th day, have a big up day, like 200-250 carbs, also from good sources.
Do about 2-3 weeks of this cycle and see what your results are. If you want to lose more, keep doing more cycles. It really works for most people who want to lose weight quick, without a big loss of muscle.
As far as training goes, I am a firm believer in short intense heavy weight workouts. I am not an advocate of doing any cardio, as this only supresses your immune system and ultimately leads to muscle loss and strength decreases in the gym. Caloric intake will be the major contributing factor in your quest to drop BF, not cardio, since you have to do a ton of it to make only slight changes in body compositon at the risk of losing precious muscle.
My recomendation is to focus on caloric intake and training very intense with your weight workouts. Good luck!!