Good morning all,
I recently took a bet with a good friend in an effort for us to both dramatically reduce our body fat. There is no money involved but the loser will be subject to an embarrassing act. The bet is straightforward; we're both 5'11'', I'm 80kg whereas he's 77. I'm 15.7% BF and he's 14.9%. The bet started yesterday and we will have our final check up on the 8th June. Our fat loss will be calculated as a % loss and obviously the bigger % is the winner. My friend would be far more knowledgeable than me in exercise and nutrition but according to him and other knowledgeable friends, it's going to be slightly tougher for him as he has less to lose. The 5% in the title is only a personal aim and I honestly don't know how achievable that is but he was honest with me in saying that he expects to finish up around 11-12% so it would be nice to win the bet and actually finish with a lower BF %!
Anyway, the point of this thread is to keep a log of progress and also hopefully get some advice on how I can improve my diet/workouts. I think my diet is relatively clean on the whole and the leaks are obvious:
Breakfast (8:30am): 2 or 3 scrambled eggs.
Lunch (2pm): Chicken/fish/turkey/steak with veg (& spuds/rice/pasta half of the week)
Dinner (7pm): Chicken/fish/turkey/steak with veg & soy sauce (possibly a small amount of cheese too). Regular veg I eat are brocolli cauliflower and corn, with peppers and chillis occassionally.
supper/Snack (10pm): I usually smoke a joint after dinner to unwind. This results in a snack which is usually a bowl of cereal.
So, I think if I took out the late night snack this diet would be good, maybe not good enough, but a start. I can definitely cut out eating after dinner if this is the best option, or would an alternative snack be better? Is the 3 meals a day optimal or should I be having minor snacks between those 3 meals and no late night snack (e.g. carrot sticks around 11am and possibly a rice cake with salmon around 4pm)?
Obviously this bet will come down to diet first and foremost. I hope to work out 4/5 times a week too. Usually my work outs involve a mixture of pull ups, dips, bench press, incline bench, lat pull downs, one legged row and cardio. Cardio I can't run atm as my ankle is a bit damaged but I can row/cycle/cross train. Again I don't know what training would be optimal but I'll enquire with a worker at the gym. I'd imagine HIIT on any of the machines would be most suitable but am open to correction. Would ye advise completely ditching the weights for this period or at least making it 3:1 or 4:1 in terms of cardio workouts to weight sessions?
Clearly this isn't going to be easy but having the challenge put to you by a close friend should keep us both motivated throughout. I appreciate any feedback on this with regard to the nutrition and exercise. Hopefully I'll have positive regular updates. Initial plan is to get BF checked every 2 weeks from here in.