ok you only have 3 weeks to step up your game....
1- Eat 5-7 small high protein meals per day
each meal must have greens.
2- Add intensity to your training, short burst of exercise will help you burn ore calories and burn more fat
3- Drink lots of water
4- Ensure you have recovery and at least 6-8hours sleep per night.
5- Add supplements to your life, Vit C, fish oils, BCAA's, glutamine.
and a quick bonus workout for you all... add modifications where ever you need.
1, squats x25
2, burpees x12
3, plyo switch lunges x25
4, burpees x12
5, pushups x25
6, jump squats x12
set the timer for 17mins......
start and do as many sets back to back as possible within the 17mins..
dan ... coach vaux