Since I am 192 lbs @11.5% body fat, I have calculated that I have about 22 lbs of fat on my body. If I want to lose 2/3 of it, I've got to burn through through about 15 lbs of fat. To do that in a month would be very, very difficult if not impossible. Sure I can lose 15lbs of fat AND WATER in just 2 weeks - but that won't get me ripped. I need to lose 15lbs of pure unadulterated fat if I want to look diced.
Losing that much fat probably isn't possible in this time frame. But there are other ways to get where I need to be. So how might I get to 4.5% in a month you ask? - By adding new muscle to the picture. If I can lose 11lbs of fat, and add 4 lbs of muscle, that should bring in my body fat right around 4-5%.
Since there are 3,500 calories in a pound of fat, 11 lbs means I have to burn through about 38,500 calories. That's a lot of work! Fortunately, the diet will crack most of that number. Here, calories count MORE than what kind of food I am eating.
Via my own algorithm, I have calculated that it takes around 2550 calories per day to maintain my current weight and body fat (not counting exercise). Since I want to drop, I need to eat less than that. My goal is to cut out about 1/3 of those calories in time.
Week 1...as not to introduce shock to my metabolism, I will spend this week and the next easing my body into a reduced calorie intake. That way my body doesn't perceive any type of famine. Glutamine supplementation will be high, around 10G/day or better, as not to lose muscle along with my fat. In time, I may add creatine to the picture if I feel I am still losing muscle. The first 3 days I am aiming to be around 12 calories per pound of lean body mass, or around 2050 calories/day. The rest of the week I will drop to 11 calories per pound of lean body mass, or around 1875 calories per day.
Weeks 2 and 3 - The next 2 weeks will complete my ease in to the diet and I will further reduce my calories to 10 calories per pound of lean body mass, or around 1700 calories. I also plan on keeping my protein ratio at around 40% or better to assist in muscular development and recovery. The rest of the cals will come from a mixture of carbs and fats.
Day 15 is a cheat*re-up* day (calories as needed) just to make sure my metabolism doesn't fold under the stress and from high intensity workouts and hard dieting.
Week 4 - The last week of diet is to be determined depending on my development and progress. Probably will come in around 1650 calories per day with the last 2 days around 1200. My protein ratio will be notable higher the lower the calories that are consumed to avoid muscle wasting.
The diet should knock off an average of 5675 calories per week not counting my cheats. Since I need to lose a total of 9625 per week, I plan on burning the last 3950 calories via cardio and weights. 2 (full body) high intensity workouts per week should knock off 3000 calories or so. That leaves me with around 850 calories per week in cardio. However, I'll be doing around 1200 to cover any cheats or mishaps. 1200 really isn't a lot of cardio and that's how I want it. I want to look like an olympic athlete in the end, not a skinny marathon runner. So the few calories that I AM eating WON'T be wasted on cardio, they will be used for building muscle. I am only keeping cardio in the picture to keep my circulatory system clean, increase my oxygen efficiency and improve blood flow to any traumatized muscle tissue. Here we go!