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Advice on getting lean towards 10%body fat7533

Vintageice private msg quote post Address this user
I'm 5"9
81kg
Male
Just gained 4kg in the last few months of not dieting properly and been out of gym.
I had lost 15kg from may-aug 2012.
Had a knee op in August 2012.
Maintain weight and diet till oct.
Since nov - dec 2012 gained that 4kg due to bad diet and lack of gym.

Going to start back on my clean diet.
the only way I had lost that much weight n fat was due to limited myself to v low calorie diet with high protein and less 60g of carbs per day.
Doing min of 1 hour hiit cycling or uphill walking 5x per week and lifting weights the 5x5 workout 3/4x per week.

Diet

30g oats 200ml skimmed milk 15g whey protein
Green tea

Green apple, celery stick, lemon, handful of spinach 1/4 ts ginger.blended with water

Black coffee
Break 30g whey protein with water

Lunch tin of tuna with salad

Tea same as lunch

Black coffee, 25gWhey protein with water before gym

After gym 30g whey protein

30-50g Grilled chicken with veg

My diet was generally like.

I saw huge gains using this diet but after 4 months n after knee op things changed. I still had a little belly lower stomach.

How can improve my diet and get rid of my belly?
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Massthetics private msg quote post Address this user
thats like contest prep shit hasha

eat after i rekon and do cardio like 20 mins walk after weights
Post 2 IP   flag post
Vintageice private msg quote post Address this user
I had to be very strict otherwise I love eating sweets and chocolates and couldn't resist. Have a look at my profile pics that's how I looked but far from being in a good condition?
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Jezza_91 private msg quote post Address this user
@Vintageice Im currently injuried due to a dodgy knee as well, i can kind of relate to you man.


Have you looked into IF dieting?
Post 4 IP   flag post
Vintageice private msg quote post Address this user
Yeah it's seriously annoying suffer from severe tendonitis in both my knees. Was out for over a year before I got back into gym in apr/may time. What's If?
Post 5 IP   flag post
Jezza_91 private msg quote post Address this user
intermittent fasting bro Google Martin Berkhans diet ( his is the best and free advice to as well)

I twisted my knee is a soccer tackle my fault
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Vintageice private msg quote post Address this user
In your opinion how long would it take to get lean? 10% bf?
Post 7 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Depending on how strict you are and your training, 1/2% a week is a good goal. Eat some carbs and fats. Your diet is lacking severely in them. -3X
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Vintageice private msg quote post Address this user
Any other advice. How long will it take?
Post 9 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Depends on where you're at now. I'd retool the diet and add some HIIT. Get your bf% checked and go from there. -3X
Post 10 IP   flag post
340764 10 10
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