few questions:
what type of running/cardio would be best to loose some leg fat?

also, type of protein i should take for the summer, looking to work mostly on tris, biceps, back and abs

hey there.

here is YOUR diet with my changes made to it:


Meal 1: 1/2 cup *measured dry* Oatmeal, Dash of cinnamon on the oatmeal, 3 whole eggs, 1 banana
*Go to work (Manual labour (Masonry) outside all day)
Meal 2 (at work): Scoop of whey + half banana + 10-12 almonds
Meal 3: 1/2 cup *measured cooked* brown rice, 1 Chicken breast/2 cups GREEN veggies
*Meal 3 is eaten at around 1 o'clock ish, giving me 3 more hours of work then straight to the gym*
**Workout**
Post Work-Out: 2 scoops whey + 1/2 banana or some berries
Meal 4: 2 cups GREEN veggies/Lean protein *either Tuna/Chicken or 92/8 beef (depends what i have the most of, usually tuna or chicken)*
Meal 5 (Before bedtime): Cottage Cheese/Almonds/Dash of cinnamon


make sure to use olive oil with your cooked meals.


lastly, cottage cheese is superior...more casein and less carbs.

BJ's, Sam's Club, Costco are the only places that come to mind.

you lose fat from having a proper diet and exercise...no specific exercise will make you lose fat in a targeted area...spot reduction based on exercise is a myth...spot reduction based on heat is truth.

However, it is best to lose fat overall...and to do this, you need to be on a proper diet.

Moreso, as far as exercises for cardio go...the BEST way to do cardio is HIIT (high intensity interval training)

it looks like this:

1-2 minutes walk
1-2 minutes jog
30-45 seconds sprint

REPEAT.

do this cycle over and over for 30-45 mins a day for optimal cardio.

Looks perfect, thanks a ton m8.

For veggies i was using mostly broccoli and green beans, and the tiniest bit of white onion and red pepper for some additional flavour, should i cut those out? should i replace them with something?

Also going with 1/2 cup of cottage cheese and about 10 almonds pre bed time, sound good?

no, those veggies are just fine, enjoy!

also good with the cottage cheese!

what types of diets would u recommened and also what do u mean by spot reduction based on heat is truth

lost 14lbs in the first 2 weeks
i suck at staying with strict diet im mainly just trying to eat few more meals spread out and making sure i dont drink soda or anything close to bed time
been doing 2x30min treadmill workouts a day
combination of walking mixed with jogging and elevated walking
i need to start throwing in the ab work outs 3x a week
only done them 2x in the first 2 weeks
i hate ab workouts but i know i gotta start doing that shit

The more heat to a particular area at a constant period of time generally results in lower fat levels of that area.

The enemy of fat is heat. The body doesn't like to store fat if it is at a state of constantly increased temperatures. If constantly cold, the body ALWAYS tries to store additional fat.

here are 2 sample diets...I recommend the anabolic cutting diet

http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals

It would be helpful for you to follow this as well:


http://forums.d2jsp.org/topic.php?t=21269614&p=304616466
anabolic cutting diet (cyclical keto diet)


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=359274061
sample cutting diet (non-keto) 2,000 cals


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=335587138
Fat loss 15 tips