I shouldn`t give you any advice because you`re always such a complete asshole to me but you can do it easily in 10 weeks if you are seriously dedicated to it.
1. double your water intake ............you should be pissing almost constantly while dieting,if not,you`re not drinking enough
2. train 5 days a week with 5 days of cardio
Mon.-Quads & Calves (no cardio)
Tues.- Chest & Abs (30 minutes walking on inclined treadmill)
Wed.-Back & Traps (30 minutes walking on inclined treadmill)
Thurs.- Shoulders,Hamstrings, & Abs (15-20 minutes HIT cardio on eliptical)
Fri.- Biceps & Triceps
Sat. - Cardio & Abs (45 minutes walking on inclined treadmill)
Sun.-REST
Do 12-15 sets on quads,keeping reps between 10-30,10 sets for calves
Do 10-12 sets for chest abs get 8 sets-8-12 reps for chest
Do 12-15 sets for back & traps-8-20 reps
Do 12-15 sets for shoulders and 10 for hamstrings-10-15 reps for delts-10-20 for hams
Do 10 sets for biceps and super set them with triceps,then do another 3-4 sets of a lighter finishing exercises for triceps with 12-25 reps per set biceps-8-12 reps,triceps-10 -15 reps per set
On Saturday hit abs with another 8 sets of ab work.
Rest no more than 1 minute between sets.......tri-sets,giant-sets,super-sets,and drop-sets will help..................no stupid 5 rep sets or max benches............bodyb uilding=go for the extreme burn with very little rest especially when trying to lean out.
As far as diet goes,drop all starchy carbs throughout the week and carb up just a bit on weekend days but keep them only at the first two-three meals and don`t go overboard..............d rink 16 oz. of water at each of your 6 meals.
DIET:
Meal # 1:
10 eggwhites scrambled in Pam
2 rice cakes with sugar-free jelly
water
Meal # 2:
1 can water packed tuna
lg. salad with vinegar
water
Meal # 3:
5-6 oz. skinless chicken breast
1-2 cups green beans or broccoli
water
Meal # 4:
SAME AS ABOVE (meal # 3)
Throw in 2 whey shakes................on e pre-workout and one post-workout.........20-25 grams protein pre trainoing and 40-50 post -training.
On weekends eat 1 cup plain oatmeal with sweetener no milk for meal # 1
Meal # 2 should include a med. baked potato with butter spray
Meal # 3 should include a cup of brown rice and double up on veggies also on weekends.
No other starchy carbs at all during the week.
If you start to feel like shit,then you are doing things correctly.
Good luck,be intense and follow this or do it your way and "spill over" again this year just like last time!!
Get serious and you`ll see a physique you didn`t even know you had.
