2 Weeks Outs - Desperate Conditioning Techniques

Submitted by justin on Mon, 06/29/2009 - 18:47.

General Discussion

Hi guys,
Dylan and I are taking a little trip down to vegas in two weeks for a little promo & fun.

Anyways, I've been conditioning myself for 2 months now. I've dropped 20 pounds & managed to keep most of my muscle.

Anyways, I'm around 11-12% (estimated) total bf. WIth in the next two weeks I'm going to attempt to get under 10%. This calls for some extreme dieting, training, & supplementation.

Here's my plan for the next two weeks. (Feed-back welcome!) Cheers.
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Morning:
Upon Wake up - Pound 1/2 scoop protein shake / water & 5g glutamine mix. Take 2 Fish Oil pills.
Gym: 45 mins- 1 hour low / moderate intensity Cardio | 15-20 minutes ab routine.
Meal 1: 2 eggs, 1 scope whey protein, handful of oats or 1 slice of whole wheat bread, 1 multi vit, 1 cap of cla

Mid Morning: 6 Almonds, 1/2 scoop protein, broccoli

Lunch: Chicken Salad (No Dressing, No Croutons) 1 Fish Oil, 1 Cla, 1 Multi Vit, Sip on a Can of v8 juice.

Mid Lunch: 3 Almonds, 1/2 Scoop protein

Dinner:
Steak or Chicken w/ Side Salad. 5g Glutamine PreWorkout Mix Drink.

Hit the gym for my resistance training routine. 2 Muscle groups per day, 3 day split. (Chest / Tris | Back / Bies | Shoulders / Legs). To finish, something to get my heart rate high, really high. A few sprints, an intense circuit program integrated into the current day for the muscle group, ect..

Post workout drink: 1 scoop protein shake / water.

Sleep / Repeat.
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Every third day is a carb load day, where I'll increase my intake of carbs and re-feed my muscles. On those days I might sway up the morning LISS / MISS cardio with some HIIT.

Anyways, I'll let you know how this program works, & you'll be seeing some pics of vegas when we get back. =)

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wow, looks like an intense

Submitted by jramsden on Wed, 07/01/2009 - 18:11.

wow, looks like an intense program...let us know how this works out.

Would you recommend this meal plan to someone like myself who wants to also drop their body fat percentage (im looking to go from 13 to 10!) ... also, what do you have your whey protein with?

LISS / MISS cardio?? whats

Submitted by dylan on Sat, 07/04/2009 - 16:22.

LISS / MISS cardio?? whats that, Low intensity/Med Intensity?

Low Intensity Steady State /

Submitted by justin on Sat, 07/04/2009 - 20:00.

Low Intensity Steady State / Moderate ISS

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Swap out some of the protein

Submitted by v3ck on Sun, 07/26/2009 - 05:39.

Swap out some of the protein powder and add a piece of fruit and some whole grains IMO.

Not ideal for

Submitted by justin on Fri, 07/31/2009 - 04:16.

Not ideal for cutting.
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Fruit / Most types are high in sugars / some are acidy.
Gains / I cycle these, it works great.
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Protein / Helps maintain lean muscle mass = higher metabolism / overall better appearance.

Best,

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