Another abs question!

[TDK8]

I'm a 19 year old male - 182.5cm and 79kg. I have a bf% of around 16% and I want to lose some of the bf i have in my stomach so my abs can become visible. The top 2 are already popped out while i can feel the other 2 coming out. I screwed up my rotator cuff the other day and that is why I have decided to go for the abs since I am out of weight training for the next month or so (need to rest it) and can only do cardio.
My plan:
Cardio - 5 times a week of HIIT on the bike. I did a bit over the last few days. I increased the intensity and did it for 20 min. I managed to burn 270 calories (according to the machine). 3 minutes warming up, then 30 sec fast (88rpm+) 30 sec slower (65-72rpm) and last 2 minutes I warmed down. Am I doing it correctly?

Now this is where I get stuck. For diet, what ratio of protein/carbs/fats should I be eating if I'm looking to lose the bf%? Post workout I have a protein shake (120 calories of ON 100% whey protein), 2 bananas and 9 almonds.

And how long do you think it will take if i follow the above approach to turn the 16% bf into say 12%?

Thanks for your time.

 

[Wrangell]

I am out of weight training for the next month or so (need to rest it) and can only do cardio.

Cardio - 5 times a week of HIIT on the bike. I did a bit over the last few days. I increased the intensity and did it for 20 min. I managed to burn 270 calories (according to the machine). 3 minutes warming up, then 30 sec fast (88rpm+) 30 sec slower (65-72rpm) and last 2 minutes I warmed down. Am I doing it correctly?

You may want to try 30 seconds ' fast ' - as fast and as hard as you can - i.e do at 100 rpm + instead of only 88 rpm. Or, stay at 88 rpm but bump your resistance level considerably to shoot your heart rate up that way.

Now this is where I get stuck. For diet, what ratio of protein/carbs/fats should I be eating if I'm looking to lose the bf%?

HIIT is primarily an anaerobic activity that uses carb based fuel as it's primary energy source. And you're not weight training. So, the bulk of your diet should be coming from carbs. Losing fat is about creating a calorie deficit - via exercise and diet. So, first you have to calculate your maintenance calories and then your macro-nutrient breakdown. For example,...

1. Figure out your ' daily maintenance calories ' ( depending on your goals ) using the Harris formula. To help lose fat, take your calculated ' daily maintenance calories ' and cut it by 15% - 20%. Here's an on-line calculator......



2. Figure out what the calorie equivalent of approx. .8 grams of protein per pound of your bodyweight is ( 1 gram of protein is 4 calories btw ). That is your ballpark protein target for the day

3. Target your fat intake to 25% for now ( anything from 25% - 25% is fine ) of the ' daily maintenance calories ' number you get from Harris formula ( less 15% - 20% ) .( 1 gram of fat is 9 calories btw )

4. Subtract the fat and protein calories calculated above in 2) & 3) from your ' daily maintenance calories ' to cut and you're left with a ballpark estimate of the carb calories you need ( 1 gram of carb is 4 calories btw )
​

Post workout I have a protein shake (120 calories of ON 100% whey protein), 2 bananas and 9 almonds.

And how long do you think it will take if i follow the above approach to turn the 16% bf into say 12%?

At your present weight, ( and assuming your diet and exercise put you into a sufficient calorie deficit ) to drop from 16% to 12%, you have to drop about 8 lbs. Dropping 1 to 1.5 lbs of fat a week is normal rate of loss you could easily expect IMO.

 

[Hoss]

No fats for at least an hour after your PWO, drop the almonds.