Cardio twice a day? + Advice please :)

[Mariah]

In just over 3 weeks time I am doing down to the coast for a week and between now and then want to drop as much BF% as I can to get as ripped as I can.

Im around 12BF% now, and my upper body is looking really good, cept need to drop the stubborn last bit of fat sitting on my lower abs.

4 Nights a week I also do Martial Arts for around 45mins-90mins.

I will not be stopping/slowing down/dropping my weights.

Weights will still be 3 times a week.

My questions are:

1) How can I attack this?
2) Cardio twice a day for 20minutes per session twice as effective? Will doing cardio in the mourning, and in the night quicken the process?

I plan on simply doing 20 minutes of HIIT on the bike? 30secs 90%, 60secs 60%. Is this fine?

I do not want to drop any muscle. Can someone give me some simple rules for not dropping muscle when doing this cardio?

[Mariah]

My current stats are:

5'11"
171lbs
12BF%

Below is my meals:

4 eggs, 2 slices white bread
1 scoop whey, 300ml full milk, 50g wholemeal oats

100g rice, 50g chicken
1 scoop whey, 300ml full milk

-gym-

190g tuna can. (2x95g). P/F/C = 14.4/4.9/9.0 per 95g can. = 28.8/9.8/18
1 scoop whey, 300ml full milk

-martial arts-

200g rice, 100g chicken/meat/whatever/typical dinner

100g cottage cheese, low fat yoghurt

Is my diet fine?

[TheSupaKorean]

how many calories are you consuming a day?
your diet will be the biggest thing that will affect how you look in the 3 weeks.

Also how intense is your martial arts training? If it is very intense i wouldn't worry about doing extra cardio on those days.

In my opinion 1 session of 45 minutes of cardio would be better than 2 seperate ones.

If you truly only have a very small bit of fat on your lower abs you might get there in 3 weeks. With water weight and 3-6 lbs of fat loss you'll look great I am sure.

[Mariah]

Thanks TheSupaKorean, Martial Arts training is rather intense (Gi is covered in sweat). TheSupaKorean, your thread gave me inspiration You Really did some awesome work!


I'm honestly not sure on the number of calories, not good with counting the values in foods.

Incase I forgot to mention, the cardio will be everyday up until I leave.

[TheSupaKorean]

Thanks for the compliments on my thread. I appreciate it.

You really should try to figure out your calories your getting in a day. It will help you along your way towards your goals. Also you could be eating too little and starving yourself.

Knowing what you put into your body will make it so much easier to know how much cardio you need, and such.

It is annoying to do, but pretty soon you can add it up in your head as you go through your day and it becomes habit.