my bodyfat

[dsb1892]

Okay i thought i was doing well with my transform. But i guess not i just checked my body fat % and WOW. Any ideas and what to do to help don't just tell me cardio and eat right. Help me with like meal plans or exercises plz thank!

[Abominator]

Originally Posted by dsb1892

Okay i thought i was doing well with my transform. But i guess not i just checked my body fat % and WOW. Any ideas and what to do to help don't just tell me cardio and eat right. Help me with like meal plans or exercises plz thank!

Proper diet and cardio. Space out your meals. Drink water. Profit.

[Davidmm]

Hey there, I know how you feel, it like the feeling of never stop chasing fat and doing pain in the ass efforts for a little bit of change. Well as I know my body, im the type of guy who get big fast and It hard and a long process for me to burn the whole bodyfat. Nutrisionist are very helpful, I had one that maded me a meal programs versus my age / weight / day calories consume. The tip is to avoid fat product, like sugar drinks, dressing and eat calculated meals.

Here is a example of what a day looked like :

breakfast :
2 toast with one card deck light cheese or cottage with 250 of milk or juice (orwater)

afterworkout:
shake of proteins

noon:
one hand of lean meat , one fist of fecculent (rice, pasta or potato, etc..) and half of your plate vegetables.

afternoon:
1 fruit + yogourt

dinner:
same as noon

evening :
cereal like bran, or toast with peanut butter

only an example that suit very good for me.
After 2 weeks with this and mixed up with cardio i was almost seing my pack coming. Good luck!

[davidk108]

dude best way to shed is to drink about a gallon of water a day, which increases your metabolism. Along with proper fiber, and slow digesting carb injestion to slow down your appitite.

burning calories is also important, and burning more than you take in is key.
make sure to keep up with your cardio and endurence exercises, because now instead of strength, endurence should be your focus. Because without cutting out the fat, your just going to look bigger with that fat layer right on top of all your muscle growth.

and WORK YOUR ABDOMINALS!!!!

[Abominator]

Originally Posted by Davidmm

Hey there, I know how you feel, it like the feeling of never stop chasing fat and doing pain in the ass efforts for a little bit of change. Well as I know my body, im the type of guy who get big fast and It hard and a long process for me to burn the whole bodyfat. Nutrisionist are very helpful, I had one that maded me a meal programs versus my age / weight / day calories consume. The tip is to avoid fat product, like sugar drinks, dressing and eat calculated meals.

Here is a example of what a day looked like :

breakfast :
2 toast with one card deck light cheese or cottage with 250 of milk or juice (orwater)

afterworkout:
shake of proteins

noon:
one hand of lean meat , one fist of fecculent (rice, pasta or potato, etc..) and half of your plate vegetables.

afternoon:
1 fruit + yogourt

dinner:
same as noon

evening :
cereal like bran, or toast with peanut butter

only an example that suit very good for me.
After 2 weeks with this and mixed up with cardio i was almost seing my pack coming. Good luck!

Eating some fat is a good thing.

I think you're making it too complicated than it has to be. Use a 45/45/10 macro split (45% proteins, 45% carbs, 10% fats) and eat foods that fit that split.

[dsb1892]

Thanks everyone. Yeah i do drink a gallon of water or more a day. It has helped. Also I have thrown in more cardio in to the routine. We all know change doesn't come over night so hopefully in time it will.

[00200293]

I posted this in another post and it might relate to you:


Your diet plays a bigger role in muscle gain and fat loss than lifting. As long as you are lifting heavy you should be good.

Now for the diet, do a google search for the zig-zag diet and look into that. This has helped me reduce my fat while gaining some lean muscle. The lowdown on it is that you eat a majority of calories on weight lifting days and on off days you dip below maintenance. So something like:

Monday: 2800 cals
Tue: 2100 cals
Wed: 3000 cals
Thursday: 1900 cals

etc...

Keep in mind that those are just random numbers and your actual numbers will correlate to your height and weight.

Here is a calculator I found, but it doesn't tell you the science behind the diet.

http://www.naturalphysiques.com/tools.php?itemid=64

Good luck!

PS: I wouldn't worry too much about creatine. If you have the extra $$, sure go ahead and buy some, but trust me it probably won't help you enough to be worth your while. Natural foods are the way to go. Food from the store > Supplements

[Slie]

Originally Posted by Abominator

Eating some fat is a good thing.

I think you're making it too complicated than it has to be. Use a 45/45/10 macro split (45% proteins, 45% carbs, 10% fats) and eat foods that fit that split.

I kinda agree with this. Fat is a good thing. But 10% is still too low. Very very minimum I would go with 15%. Should keep it around 20%.

Too little fat can hinder process, not to mention **** up your body. You need fat. Fat is a carrier for fat-soluble vitamins, hormone regulation, formation of cell membranes, development and functioning of the brain and nervous system.

[Kylston]

Just curious as to how you checked your BF%?

[dsb1892]

My roommate is a person trainer and he's slacking on helping my out ha. but he used the body fat caliper.

[rdferguson]

Originally Posted by Abominator

Eating some fat is a good thing.

I think you're making it too complicated than it has to be. Use a 45/45/10 macro split (45% proteins, 45% carbs, 10% fats) and eat foods that fit that split.

It's 60/20/20 in favour of CHO, actually. Well, more specifically, 55-65% CHO, 15-20% protein, and 20-30% fat, but 60/20/20 is easier to remember. High protein diets just put extra strain on your liver as it tries to convert the excess protein into CHO, and makes you feel sloppy via ketosis while it's happening. If you have any pre-existing liver problems or predisposition to acquire them [which you probably won't even know about before you go eating huge portions of protein], the protein will often exascerbate the problem.

Try to keep at least 2/3 of your CHO intake as complex CHO [low GI foods] and 2/3 of your fat intake as unsaturated fats.

In your training, consider using circuit sessions for your resistance training, and experiment with high and low intensity cardio, or use intervals of both, as high intensity tend sto burn more calories, while low intensity tends to use fat more directly as an energy source. Ergo, you may find that higher intensity cardio works better for you, or that lower intensity gets the job done more efficiently. I've read that it takes 20 minutes of training before fat mobility increases within the session, though I haven't seen any research to qualify the validity of this, so I don't know how true it is.