Lost 20lb since May 15th and 6%BF. Please comment/advice. Recent Pics inside.

[TheReporter]

I started working out in May. I was 200-206lb and about 25% bodyfat. Now I'm 180lb and 18-19% Bodyfat. I know this isnt good for that period of time, but i did make some gains. I just dont see them that much from the outside yet(except the biceps and triceps aka arm area, and the gut has lost a little.)
I have used lip-6 to lose a little weight, but i wasnt doing cardio (it didnt even come to mind, all i did was lift, but i played intense basketball after lifting)

My diet have not been fully clean, but now im eating right, no more candy or cakes or soda or any junk foods. I just eat clean, but I have to cut down on some carbs and start doing more cardio(im thinking 4-5x week). I just started doing cardio after working out(bad idea, but its the only way i can do it for now, because of a strict schedual with full-time job). I do 30min at speed 5 equivilant to 1 mile in 11-12 minutes.

Now my question is what should I do? since cardio is hard to fit in with lifting. I want to build muscle and lose the fat, but i dont want to lose a lot of mass(yea i read the sticky. lol) How much cardio and lift should I do? and how do i get a lot of protein? I mean I have On 100% whey, but its 23g per service and I weight 180lb. How can I increase my protein intake without having to drink the shake all day. Some good food have a lot protein, but on the job its hard to get some.

My goal its to be at 8-10% bodyfat.

Here are the suppliments I have at home.

- ON 100% whey
- ON glutamine powder
- Life essance multivitamins
- San v12 w/CSV creatine(I have not touched this yet)
- Used up all the Lip-6 fatloss pills(they were ok)

should I take any other suppliments? please feel free to comment or advice. (sorry i dont have the before pics at the moment, will post when i get a chance, btw does it look like i have some gyno or is it just fat, i hope its not gyno )

Thanks

[TheReporter]

here are the rest of the pics. i dont want to spam the thread

http://www.topfiles.net/jpg/81804/front2.JPG

http://www.topfiles.net/jpg/81804/front-side.JPG

http://www.topfiles.net/jpg/81804/side.JPG

http://www.topfiles.net/jpg/81804/back.JPG

http://www.topfiles.net/jpg/81804/back2.JPG

[cooperx]

hrmm ur bodyfat% seems higher than u think.

[Sicshift]

Originally posted by cooperx
hrmm ur bodyfat% seems higher than u think.

I agree.

[Killer Kowalski]

your best bet would to go on a cutting diet. eat healthy...3 meals a day. lift 4 days a week, sets of 15, 12, 10...and jog for about 30 minutes after everytime you lift. just a suggestion, its working for me.

[Sicshift]

Originally posted by Killer Kowalski
your best bet would to go on a cutting diet. eat healthy...3 meals a day. lift 4 days a week, sets of 15, 12, 10...and jog for about 30 minutes after everytime you lift. just a suggestion, its working for me.

bro, you need to spend some more time on this site and study before you start recommending stuff like that.

First off, if you're cutting, eat closer to 6 meals per day. Never eat just 3. It'll slow down your metabolism.

second, try not to do cardio after lifting. If you can, do them on seperate days or far enough apart from each other as you can.

[-TC-]

Originally posted by Sicshift
bro, you need to spend some more time on this site and study before you start recommending stuff like that.

First off, if you're cutting, eat closer to 6 meals per day. Never eat just 3. It'll slow down your metabolism.

second, try not to do cardio after lifting. If you can, do them on seperate days or far enough apart from each other as you can.

agreed

[george75]

Originally posted by Willbebetter
I started working out in May. I was 200-206lb and about 25% bodyfat. Now I'm 180lb and 18-19% Bodyfat. I know this isnt good for that period of time, but i did make some gains. I just dont see them that much from the outside yet(except the biceps and triceps aka arm area, and the gut has lost a little.)
I have used lip-6 to lose a little weight, but i wasnt doing cardio (it didnt even come to mind, all i did was lift, but i played intense basketball after lifting)

My diet have not been fully clean, but now im eating right, no more candy or cakes or soda or any junk foods. I just eat clean, but I have to cut down on some carbs and start doing more cardio(im thinking 4-5x week). I just started doing cardio after working out(bad idea, but its the only way i can do it for now, because of a strict schedual with full-time job). I do 30min at speed 5 equivilant to 1 mile in 11-12 minutes.

Now my question is what should I do? since cardio is hard to fit in with lifting. I want to build muscle and lose the fat, but i dont want to lose a lot of mass(yea i read the sticky. lol) How much cardio and lift should I do? and how do i get a lot of protein? I mean I have On 100% whey, but its 23g per service and I weight 180lb. How can I increase my protein intake without having to drink the shake all day. Some good food have a lot protein, but on the job its hard to get some.

My goal its to be at 8-10% bodyfat.

Here are the suppliments I have at home.

- ON 100% whey
- ON glutamine powder
- Life essance multivitamins
- San v12 w/CSV creatine(I have not touched this yet)
- Used up all the Lip-6 fatloss pills(they were ok)

should I take any other suppliments? please feel free to comment or advice. (sorry i dont have the before pics at the moment, will post when i get a chance, btw does it look like i have some gyno or is it just fat, i hope its not gyno )

Thanks

First, don't worry about the "gyno." Your pecs, with training, could develop into awesome muscle. Your first pic is disappointing, because you stand with indifference, as if awaiting an examination by a physician. You made no effort to pose.

Clean up your diet; consume no fat-generating foods. Eat often, 5 times per day, if possible. A protein shake, the powder mixed with ice cubes and water, before each meal. No more bread, ice cream, potato chips, junk food of any kind, pizzas, cheese, butter, cakes, pies, etc. For years I've restricted my diet to the powder, chicken white meat, potatoes (formerly id

aho, now sweet potatoes), canned green beans (formerly sweet peas), and , for dessert, frozen bananas (merely cutting a banana into bite-sized chunks, putting them in a plastic container with a lid and storing in the refrigerator's freezer). At first, montonous, you can accustom yourself to the austere diet and no longer crave the junk food.

Finally, train every day, if possible, including Saturdays and Sundays.

[Ingotte]

Keep the hard work bro!

Multivitamins, B-12 and Whey Protein is better than Deca Durabolin or Sustanon.

[Derek0783]

keep in mind also, that what someone said a few posts above by avoiding "fat-generating" foods. It doesnt mean cut out all foods that contain fat. You NEED fat in your diet to stay healthy and keep losing weight the healthy way. Just be sure to know foods contain the healthy fats and which contain the bad unhealthy fats

[Killer Kowalski]

notice i said just a suggestion, its working for ME...im losing a steady 5 pounds a week.

[Sicshift]

Originally posted by Killer Kowalski
notice i said just a suggestion, its working for ME...im losing a steady 5 pounds a week.

Again, keep reading. Unless you're 500 lbs, a good amount of that is not fat. It's probably muscle and water. The body can't get rid of more than a 1lb of fat or 2 most perweek without losing a large amount of lean body mass.

Your diet is probably causing water loss and muscle catabolization.

[Genosis]

Ok u look really similar to me but i'm a lot smaller than you hehe, 5'8 155lbs here.

Just an observation but on the side shot it looks like ur slouching, same prob i used 2 have so stand up straight and straighten ur abs and u'll look a lot leaner (this isn't the same as sucking it in, ur not gonna b sucking anything in just getting the maximum height possible from ur spine. If u just practice that a bit it'll come to you naturally after a small timeframe, and it helps a lot in posing etc.)

Anyway u have 2 decide between 1. losing fat slowly while gaining muscle or 2. losing fat quite faster while losing a bit of muscle (I think choice 2 is ur best bet since ur prolly an endomorph and u won't have as much trouble packing on muscle as you will losing the fat. )

I lost bout 2 inches of waist size in a month with one hour of cardio, 4x a week, and i definitely don't eat that right (well, i don't eat a set diet, just my diet consists of about 85% good stuff and 15% bad stuff, and i don't cut out carbohydrates etc.). So since ur eating rite and all, you should be pretty well set with bout 4-5h of intense cardio per week.
I do 30 mins of cardio on the treadmill, first thing in the morning without eating anything before other than a bit of water for 3-3.5 miles then in the evenings I do 30 mins of skipping rope, in 'sets' (for lack of better term) ranging from 5-10 minutes (had to work my way up from 2-3 min sets lol, it's very fun too) Helped me a LOT and the no-eating before morning cardio thing works very well. You can also try HIIT for bout 15-20 mins instead of 30 min cardio, that should work too (i would do it, but I don't want to destroy my treadmill ) So anyway since ur of a similar body type to me i just told you pretty much all I know lol so it could possibly be useful to u.
As for diet/supplements etc, I have no idea lol. The only one i use is 'stay away from fried foods) Since u kno ur stuff I think with the right cardio you'll burn it off like crazy.

Just a tip, i'm still an amateur at this stuff. i just reflect what everyone tells me so if someone doesn't agree with what i'm saying, well you won't get much argument from me other than the fact that it works for me...

[S4V4G3]

Originally posted by -TC-
agreed

[IrishMuscle27]

Keep up the good work man, i had done something a little bigger going from 227 lbs and 34% bf to 158 lbs and 16 % bf. My bench also increased from 95 to 145. The best way to lose more is to keep your eyes on the prize and dont waste your money on weight loss supps, you can do it on your own. Just take Cee, Efa's, and a multi to keep your body going. I only do cardio 3x a week and i lift 6 so you may want to try that. I suggest a 40/40/20 diet (carbs/protein/fat) i found it the most effective for cutting. This is about all i can say, i have a pic in my journal but it doesnt look so good cuz i never worked my abs for the whole process so my stomach needs work but look if you want. Thats it for now, never give up.

[technicaldorman]

Clean up your diet; consume no fat-generating foods. Eat often, 5 times per day, if possible. A protein shake, the powder mixed with ice cubes and water, before each meal. No more bread, ice cream, potato chips, junk food of any kind, pizzas, cheese, butter, cakes, pies, etc. For years I've restricted my diet to the powder, chicken white meat, potatoes (formerly id

Finally, train every day, if possible, including Saturdays and Sundays.[/QUOTE]






I think you need to rethink your nutriton advice because it kinda sucks!! I agree with the no junk food but I think going cold turkey is the wrong way too go. Eating heallthy is a lifestyle not an overnight change. Whats so wrong with bread? You can have the whole grain bread. Also fats are good for you!! Just eat the good kinds!!

Also training everyday!! Give me a break!! 4-5 days is enough!!! We all cant be like rocky and train nonstop!!!

[thickmass]

Originally Posted by technicaldorman

I think you need to rethink your nutriton advice because it kinda sucks!! I agree with the no junk food but I think going cold turkey is the wrong way too go. Eating heallthy is a lifestyle not an overnight change. Whats so wrong with bread? You can have the whole grain bread. Also fats are good for you!! Just eat the good kinds!!

Also training everyday!! Give me a break!! 4-5 days is enough!!! We all cant be like rocky and train nonstop!!!

Dont worry mate, if you've seen George75 hes a skeleton with no meat on his bones and looks near death.

My grandparents are around his age and look MUCH healthier than he does. I mean his swimming trunks are hardly held up by his hips.

If everybody listened to George we'd be eating like sparrows and looking like them too. Let's spread the Ethiopian famine worldwide by just not eating.

[BiGD_49]

I'm assuming you're a beginner...

Lets start with your diet. Your diet is the most important part to losing weight, if your diets not in check, you WILL not lose weight or gain muscle.

Find out your maintence caloric need. Then reduce that by 500 and theres your number for losing weight every day.

Try getting between 1-2 grams of protein per pound of lean mass so you dont start losing much muscle as muscle is VERY important to keeping your metabolism up.

No carbs 4-5 hours before you go to bed. Try eating your carbs early in the day. Make sure they are healthy complex carbs.

Eat healthy fats like peanuts and whatnot, but in moderation.

Make sure to eat every 2-3 hours, this will keep your metabolism blazing all day long.

Now for your training.

Since you're a beginner, you dont need anything too complex. Basic compound movements will give you GREAT gains.

Sample routine:
Monday- Squats and leg presses and/or lunges. Then calves however you like doing them.
Wednesday- Bench press (incline/decline/flat choose 1 or 2), and dips. Then hit military presses. Optional: Triceps.
Friday- Deadlifts and pullups (wide grip). Optional: Biceps.

There. You hit every muscle in three days and if you go heavy and intense you will finish each one in about an hour or hour and half.

Do your cardio on days your not lifting if you can. Do it on tues/thurs/sat. That'd be ideal, but work it around and good luck!

[TheReporter]

thanks for the tips.
this is me on march 04.
as of today this is the recent pics.

http://forum.bodybuilding.com/showthread.php?t=508932

thanks for your comments

[BiGD_49]

lmao... I didnt realize this thread was a year old... Sorry lmao.