Which diet + workout scheme

[chiplin]

would you recommend for a 17 year old male with an above average metabolism and 5'9 190 wanting to get down to about 180, but lean. I'm going to Mexico and I wanna cut as much fat as possible in the next 5.5 months. How would someone go about doing this ? I'd say I'm above novice in strength training knowledge and diet, but I'm just curious as to the opinions of the people on this forum since you all seem to have had much more greater results than just the bodybuilding forum. I looked at the Palumbo diet and could easily do that, but is there anything better ? If not, which strength training program should I pair it with, and would you recommend a circuit challenge at the end of each week ? To keep it interesting ?

Thanks guys .

[devo09]

3 things you need for a diet to work:
1. Adequate protein (1.5gms/lb of LEAN mass)
2. Adequate fat intake (15+ % of total calories)
3. A calorie deficit

The specifics don't really matter THAT much, your carb/fat intake will depend on what your total calorie intake is.

[btufts]

The keto is working well for me, i've tried low carb low fat, i find the cravings get too bad. for training keep things simple, heavy training. try a 4-5 day split.

[chiplin]

Heavy lifts for a cut ? I was always told keep it moderate and aim for 15-20 reps x3

How many sets should I go for on heavy ? 3-4 ? 8-10 reps a set ?

[Memo]

To be honest I think training heavy will burn more calories and have a better impact on calories used on recovery. Make sure you give yourself enough time to recover between workout.

I am a big fan of 3 days split but a lot of people find different type of training that works for them. I try to avoid isolation and base my training on compound. you can always do your 3oo circuit stuff on sarturday.

Monday - Back/traps/biceps -- seated rowing, deadlift, Hammer strength row machine, shrugs, pull ups, chest supported row, bent over row...
Wednesday - Pecs/shoulders/triceps -- incline DB press, DB shoulder press, bench press, hammer strength press pecs & shoulder, cable triceps extension...
Friday - legs -- Squats & lunges with barbells, leg press...
maybe some cardio on Saturday and Tuesday.

I like to train in 45min if its more than 1hours its too long, 5 exercises is usually enough, I start my 2 exercises with the harder stuff and do 3-4x5 and finish with easier stuff with sets of 3x7-12.

make sure you do warms up sets.
something like this is your target weight is 75 for 3 working sets, you want to get your CNS ready.
shoulder DB press as an example:

--- warm up sets 3x6-8
8x35lbs
8x45lbs
6x55lbs
--- 3x5 working sets
5x75lbs
5x75lbs
4x75lbs

[chiplin]

I actually have a sick scheme devised thanks to several guys in this forum, thanks everyone for all you're help. I'll post updates every 3-4 weeks on how it's going + lift increases.

[rickyboy36]

Yes..you continue to lift heavy.If you dont lift heavy,you might lose muscle.High reps only on a cut is a myth..and people get sucked in to that type of thinking.You can still go high,just do it after you have done your heavy lifting.

As for diet..keto all the way.Its hard a first,but then its a breeze.Hunger is pretty much controlled here.Actuaklly the part i hate the most about the keto,is the cheating.The next 2 days are a bit hard cause all you think about is that damn cheat meal you had and you may be a bit hungry.Other than that its simple,effective and fun.Plus you only have 10lbs.3-4 weeks and your finish dieting.Add clen and t3 and possibly 2-3 weeks you are finish.

[devo09]

As for diet..keto all the way.Its hard a first,but then its a breeze.Hunger is pretty much controlled here.Actuaklly the part i hate the most about the keto,is the cheating.The next 2 days are a bit hard cause all you think about is that damn cheat meal you had and you may be a bit hungry.Other than that its simple,effective and fun.Plus you only have 10lbs.3-4 weeks and your finish dieting.Add clen and t3 and possibly 2-3 weeks you are finish.
Why keto? Jumping right into keto for losing bodyfat is like pulling out a shotgun to take out a bug on the wall; I'll just use a flyswatter :)

But I guess if ya add a bunch of drugs it doesn't really matter anyway

[rickyboy36]

Why keto? Jumping right into keto for losing bodyfat is like pulling out a shotgun to take out a bug on the wall; I'll just use a flyswatter :)

But I guess if ya add a bunch of drugs it doesn't really matter anyway


Why do you say that???Whats the difference between a keto diet and any other diet except for saving more muscle,losing weight faster and having less cravings.He's already lean he says and has told us he likes the palombo diet.

Sounds good to me....

[btufts]

Keto all the way, you'll lose almost no muscle at all, the first few weeks suck but you see a lot of changes in that time and you continue to see fat loss changes as time progresses. Keep the heavy training as heavy as your body will allow. If you do higher reps you will get weaker and muscle will be sacrificed.

[chiplin]

Okay boys, got a question. Should I just continue the Palumbo diet and supplements until I reach my goal ? Or should I just continue the diet ? Of course the workouts will proceed 100% of the time.