Want to get to about 11% bodyfat

[marwino96]

How should I go about getting to 11% bodyfat in the next month?

I am 5' 6".

I was 2 months ago at:
180 at 19% bodyfat.

Now I am at
187 at 16% bodyfat.

Goal:

181 at 11% bodyfat.


So I've added about 11 lbs of muscle, lost about 5 lbs of fat the last 2 months.
I would like to add another 5 lbs of muscle, lose 10 lbs of fat, in the next month. So I would be at about 181 lbs, 11% bodyfat.

The last two months consisted of the following.

First 6 Weeks

Mon Legs (squats, over head lungs, and DLs with isolations after)

Tues Chest (incline, decline, dips) bicep/tricep isolations
Swimming half hour after lifting

Wed Back (pullups wieghted, chinups wieghted, machines,rowing)
Swimming half hour after lifting

Thurs Legs (squats, over head lungs, and DLs with isolations after)

Fri Fullbody Circuit train
Swimming half hour after lifting

Last 2 weeks
Mon - Friday Swimming 1 hour, 1 mile

I didn't do much more cardio other than 1 or 2 pickup games of basketball a week.
I did 20 mins of sauna work each everyday workout day, Mon - Friday.

[TheHorseman]

It is all nutrition.

Muscles are inflamed post-workout. Stay out of the sauna.

[marwino96]

I will stay out of the sauna, probably hit the cold indoor pool they got.

[TheHorseman]

Originally Posted by marwino96

I will stay out of the sauna, probably hit the cold indoor pool they got.

Good choice.

Bigger Guns Longer Drives started a post on what should he do if he wants to drop weight in two weeks and I posted my principles in it. They're scalable, to longer periods than just two weeks, but they'll get you lean.

Go check out that thread. My training log is called "Chuck Norris". Check it out too, as I've discussed my stuff in there many times. If you have any questions, ask them there and we'll get you down to < 11%.

b