Lose 5% in 12 weeks

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VeganS
Finch
Posts: 1
Joined: Tue Jul 29, 2014 10:16 pm

Lose 5% in 12 weeks

#1 Postby VeganS » Tue Jul 29, 2014 10:34 pm

Hey All

I'm 29 years old, 5'6, 128 pounds with 25.7% body fat
I run 3 miles 3x week, do yoga (one strong and sweaty, one stretch) and have just started RT 1x week, working up to 2.

If I run in the morning I have a protein shake with 3 scoops raw vegan protein powder (24g pro), 2 dates, 1 t maca, 1 t msm, and 4 cups of water. Otherwise I have 1-2 pieces of fruit.
Lunch is usually 1/2-1 avocado, greens, chickpeas- something like that
Dinner is usually a big salad with nut butter or tahini, soup, sushi, mung bean pasta or sweet potato
I sometimes snack on nuts/dates and dark chocolate or I have a raw protein bar if I think I didn't get enough protein, occasionally I will air pop popcorn or have vegan homemade almond flour cookies.
I drink 2-3 L water/day and lots of herbal tea.

What do I need to change/add/take away to meet my goal of losing 5% body fat in 12 weeks. I need to firm, tone, and slim my entire body after having a baby. Lost the weight but definitely not in shape. The Bodpod trainer says I must add animal protein to see results :psycho: Would appreciate your expertise. I will add that although I have been doing the diet above for awhile, the amount of exercise is new (2 months) and I have just increased my water to a min of 2 L/day.
Thanks
S

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C.O.
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Posts: 3257
Joined: Fri Mar 17, 2006 10:23 pm

Re: Lose 5% in 12 weeks

#2 Postby C.O. » Wed Jul 30, 2014 1:55 pm

You'll have better luck with these two tips. 1 use the search key in the upper right corner to find key terms and see what others have talked about here that relates to what you're looking for. 2 Ask specific questions and limit them to 1 or 2 at a time and post them to individuals threads that seem like they have some knowledge or experience in the subject matter. Maybe try looking in the journals section.

tylerpc73
Rabbit
Posts: 41
Joined: Wed Mar 30, 2016 10:40 am

Re: Lose 5% in 12 weeks

#3 Postby tylerpc73 » Mon Apr 04, 2016 2:44 pm

I think that losing 5% body fat is definitely possible within 12 weeks but this is probably the maximum amount you can lose if your diet is perfect and your training routine is intense.
Hey guys just here to get some good advice on vegan bodybuilding. Check out my fitness website here:http://www.ptpioneer.com/


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