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  1. #3151
    Registered User andypvo's Avatar
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    Sorry if you already answered this but.... im 5'4 170lbs 28% body fat, all i wanted to know is how much should I be eating? Im eating around 3k calories per day with a great diet. But Isn't that counter intuitive in trying to lose weight? Also I do 1-2 hours of cardio everyday.

    Original question ^^

    I should added that I work as a chef in the mornings and that I don't go to the gym till midnight. And im lift weights for 2 hours and do cardio for 2 hours. I am definitely been trying to bulk up and turn all this fat into muscle. Also wondering if doing to much cardio will be bad in trying to build muscle

  2. #3152
    Registered User DeutschAmerika's Avatar
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    Hey Bud!

    Im 175lbs @14.5-15%bf 6'1.

    1.This is what im wanting to know, if i dropped to 160lbs 8%bf will i look similar to the "fight club physique"? I think with my build getting to 160lbs 8% would be very close to the "fight club physique", but i want your opinion.

    2.Looks like my abs are coming in are you seeing what I'm seeing? The top two, so I'm thinking I should have that full 6 pack at 8%bf

    3. When I did my calculations it sayed I would be 8% @ 163. But I went ahead and made my goal 160@8% more realistic.

    Goal look, "fight club





    Alright Bro here's my pictures!







    Thanks for your time! Sorry these pictures took up so much space on the thread. Repped
    Last edited by DeutschAmerika; 01-25-2013 at 01:14 PM.

  3. #3153
    Registered User xxSingh's Avatar
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    Thanks for helping out mate.

    So i checked on a website which said my maintenance is 2600 cal, so I eat 1600. I use the my fitnesspal app to track. On average my macros are:
    Carbs ~ 200gm
    Proteins~ 150gm
    Fats ~50gm
    This is a rough estimate and varies from day to day. All the protein is from whey and tuna(dont eat meat). being a vegetarian, its really hard to get protein from food.
    I workout 4 days split and run 5 kms once a week. is this alright? should I increase or decrease the workout/cardio??. Also if i get to 10% bf, will i be too skinny?? Any thing i can do to not let that happen??

    Can you please guess my BF from the images??

    Guys, anyone please feel free to pitch in.
    Thanks
    Attached Images

  4. #3154
    Insert iphone mirror pic derekwalter's Avatar
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    Originally Posted by caseyjohnson View Post
    In response to your question about drinking and smoking because I can't afford membership at a gym, no I do not. I have sacrificed a lot of necessities just to move and I'd rather be able to pay rent financially so what should I do I'd its not possible until I get a job. Should I keep on cutting and do body weight exercises or just eat at maintenance? I'm at 15 percent bf
    Not Josef but,
    If you can't afford it, and you are still trying to keep or gain muscle, then body weight is better than nothing. If you are eating under maintenance, and not exercising, then you'll lose muscle and fat. And therefore your maintenance will keep declining also.
    What's your goals?
    ***Canadian Crew***

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  5. #3155
    Registered User dwmilligan's Avatar
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    Regarding creatine, what are your thoughts on how to take it? Do you take it with water or juice and if juice, how much of a carb source do you recommend? I've seen some websites that say 100g but that seems like a lot.

    Also, what website or source do you use for figuring your maintenance calories? I've used 10 different website amd have gotten 10 very different figures.

    Thanks again.
    I lift things up and put them down!

  6. #3156
    Registered User supermannnnn92's Avatar
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    Originally Posted by dwmilligan View Post
    Regarding creatine, what are your thoughts on how to take it? Do you take it with water or juice and if juice, how much of a carb source do you recommend? I've seen some websites that say 100g but that seems like a lot.

    Also, what website or source do you use for figuring your maintenance calories? I've used 10 different website amd have gotten 10 very different figures.

    Thanks again.
    3-5G creatine monohydrate is suffice. Drink with any of your favourite beverages, including water. Don't need carbs with creatine, and don't need to load/cycle it. You're maintenance isn't steady, but it could be roughly measured, i use fitness frog (google tdee calculator) but not sure if it's accurate, hope that helps.

  7. #3157
    2 Bagels please MrM27's Avatar
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    Hello Josef,

    Since September I have managed to drop from 185 to 159 and bf has gone from around 24-26 to now being roughly between 15-16%. I'm still continuing on my cut and plan to do so until I get to 11-12% bf hopefully by the end of June. I lift as heavy as I can with Presses, Military, Squats and Deads in there for sure. Cardio is minimal now but I do HIIT when I do, usually no more than 2x per week.

    Stats:

    Age:32
    Height: 5'7
    Started Nov 2011: 215 lbs
    Joined MFP Sep 2012: 185 lbs
    Current weight: 159
    Starting BF% - 30+
    Current BF% - 15-16
    Goal BF% - 11%
    Intake:
    Cals: 1930, 190-95P, 140-150C, 60-70F

    I have not adjusted my calories in at least 6 weeks and feel I need to up it maybe 100-150 or 200 per day more because I feel I'm still dropping weight to fast at this stage, sometimes still up to 1.2 lbs per week. When I first started my target goal weight was 165 it looks like no it might be closer to 150. I do tons of reading to try and educate myself as much as possible and am looking for some opinions on my distribution. Right I'm taking in around 60g in protein more than my min requires which puts me around 190g , is going to 200-210 daily just overkill for me, I know it won't get stored as fat but is taking in close to 1.5g/lbm just a waste? I enjoy having my carbs where they are and am not looking to adjust them, would that be detrimental to my goals if I don't add more carbs when I bump up my calories? My fats, I can comfortably get in 60g sometimes even 70g but if I were to adjust it to close to 80g to make up for the extra calories is that going to have a negative effect on my weight loss being that 80gs is substantially more than .45 of my LBM.

    Thank you,

    Jose

  8. #3158
    Registered User daw0731's Avatar
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    Originally Posted by xxSingh View Post
    Thanks for helping out mate.

    So i checked on a website which said my maintenance is 2600 cal, so I eat 1600. I use the my fitnesspal app to track. On average my macros are:
    Carbs ~ 200gm
    Proteins~ 150gm
    Fats ~50gm
    This is a rough estimate and varies from day to day. All the protein is from whey and tuna(dont eat meat). being a vegetarian, its really hard to get protein from food.
    I workout 4 days split and run 5 kms once a week. is this alright? should I increase or decrease the workout/cardio??. Also if i get to 10% bf, will i be too skinny?? Any thing i can do to not let that happen??

    Can you please guess my BF from the images??

    Guys, anyone please feel free to pitch in.
    Thanks
    I have a similar height and weight, and I have the following macros:
    Protein: 160
    Fat: 65
    Carbs: 150-180 (depending on the next day's exercise. If cardio is on deck, then I have closer to 180. If weights are on deck, then I have closer to 150).

    Also, I have been eating this diet since the middle of December, and I have lost 6 lbs (about a pound a week). When I first started, I was only eating about 1500 cal daily, and I found that I was extremely tired when trying to workout. I upped my intake to 2000 cal daily, (which is still a 500 cal deficit) and lost the weight and felt energized while doing it.

    Similarly to you, I try not to eat a lot of meat (not a vegetarian, but meat is expensive), tuna is a great way to get the protein, but you don't get the fats. I found that salmon (a little more money) is more balanced with good fats and a lot of protein.

    Hope this helps!

  9. #3159
    Registered User daw0731's Avatar
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    Cut, Maintain, or Bulk?

    Josef,

    I am 6'2" 190 lbs (down from 260!). I think my body fat is about 18%, but I have a physical next week to get it checked professionally. My goal weight is 190 - 195, so I am there. However, my goal body fat is closer to 10 - 12%. I am getting scrawny with all of my weight loss. I wanted to know, if it is possible to gain muscle and lose fat at the same time? I would like to maintain my current weight (+- 5 lbs). If it is possible to gain muscle and lose fat at the same time, how would I go about doing it?

    I think to do it, I need to eat my maintenance (2500 cal), lift (obviously), and do HIIT twice a week. What do you think?

    Also, to lose all of my weight, I have been running a lot. I have come to enjoy the running, and will continue to do it, unless you think it will be counterproductive.

    Thanks man,
    Derek

  10. #3160
    Registered User marincolunga's Avatar
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    Post Loosing fat

    Hi I recently began lifting weights a lot and because of my job I run a lot, yet I cannot manage to loose weight I sleep an average of. 6 to 8 hours a day still cannot get below 194 lbs, my height is 5'7 should I start using fat burners? What type do you recommend?

  11. #3161
    Registered User rcowell17's Avatar
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    Chest Issues

    Hey man. Thanks for providing us with all the advice. I have learned a lot.

    - My question is about my chest. I have been lifting for about a year hard core. I had no muscle and started benching at 95lbs and have worked my way up to a max of 145lbs. I am on 4-day split working my chest once a week. I do 5 sets of 2 compound excercises (DB press and Incline bench) along with 3 sets of 2 isolation exercises which I mix up (pec deck, flyes, etc.) I have been stuck here for 2 months and don't see any progression. I have tried to decrease my weight to get all reps and such.

    So, do you have any suggestions on excercises I should try to help?

    I know this is not related to fat loss but all the information you give is awesome, so I thought I would ask.

  12. #3162
    Registered User brokaza's Avatar
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    I'm trying to loose fat, I'm at 34%body fat. I love to get down to 17%. I'm doing Kris Gethin's transformation program. I'm a month in and can't loose any weight or body fat. My weight was 230lbs. and now I'm at 238lbs. Any advise?

  13. #3163
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    If you were going out to dinner for a family occasion and lets say you were going to get sushi. how would you handle that situation?

    Since it will be hard to know what macros your taking in and how many calories

    Another question. Do u add up calories from vitamins and other sauces. Like salsa verde. Has 10 calories per 2 Tbl?

    What do u think about IIFYM and insulin and diabetes? Or eating one meal a day with those things as well.( not eating lots of meals spread out)
    Last edited by jhadkins10; 01-24-2013 at 11:11 PM.

  14. #3164
    Registered User thomas18's Avatar
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    Hi Josef,
    Can you please give me some advice on what I am doing wrong. I am 5ft 6in, 38yrs old and weigh 67kgs. I am wanting to lean as much as I can and am doing the following -

    Day 1 Treadmill (20mins HIIT) and Back
    Day 2 Legs and Abs
    Day 3 Treadmill (20mins HIIT) and Chest
    Day 4 Shoulders and Abs
    Day 5 Treadmill (20mins HIIT) and Biceps

    Three nights a week I get on the stationary bike for 20mins. The treadmill work is mainly for cricket on the weekend to maintain my fitness. I am eating 1595 calories (which I weigh everything), which is made up of 172 grams of protein, 156 grams of Carbs and 31 grams of fat. Could it be that I am just not eating enough, as surely I am doing enough training. I have been on this since the start of the year and have lost nothing.


    Thanks

  15. #3165
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    Hi Josef!
    I grew up a gymnast. I am 5'9 and I usually weigh 130 lbs. In 2012 I had 2 hip surgeries (one in May, one in September.) Because of my lack of ANY sort of exercise for 8(ish) months, A my worst i weighed 145 lbs... To many it seems like no big deal, but to me it is VERY frustrating. I have been cleared to ride the recumbent bike, but I feel like I have to ride forever to actually get a decent workout. I get my heart rate up to a decent number, but I can't do any impact until May... For the last 3 weeks (to the day) I have gone every day but one, and I have only lost 4 pounds. I have been very good about what I eat... I usually eat a veggie, fruit, lean protein, and fat (such as an avocado) for lunch and dinner. Is this normal? I guess I am not used to having very much extra body fat, and I selfishly want it gone more than anything. I have just never tried this hard, and I don't know what (if anything) I am doing wrong. I feel like the weight is soooo slow to come off... Please help!!

  16. #3166
    Registered User eyeguy's Avatar
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    Hey Josef just a question about diet plans. Me and my wife are looking into getting diet plan from you. Do you do a couples discount. Thanks either way

  17. #3167
    Registered User humzah's Avatar
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    Where you at Josef?!

  18. #3168
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    Hey josef,

    Sorry if this has been answered already but how often and how long should I do cardio and what's the best type for losing fat quickly?
    Traditional asian parents crew.
    Parents think I'm STILL fat when I'm cutting crew.

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  19. #3169
    Registered User herrincd's Avatar
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    Josef quick question for you man. Being the proponent of IIFYM that you are, how do you approach the published nutritional values of foods when you eat out. What I mean by that is, say when you go to McDonalds do you just assume that the medium french fry that you order has 379 calories (19F/48C/4P) and allocate it into your macros accordingly, or do you leave some caloric and macronutritional "wiggle room" for the chance that the guy in the back splashed on an extra 10 grams of fat by using too much oil? Thanks in advance bro, and very inspirational physique!

  20. #3170
    Registered User rcowell17's Avatar
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    I got another question. I don't think I have seen this asked, but sorry if you answered it already.

    How many calories do you burn do a normal training session? Say around 20-25 sets total. I know it is hard to do exact but an estimate/range would be awesome.

    Thanks again!

  21. #3171
    Registered User Infinite1's Avatar
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    Hey Josef,

    You forgot my question but I understand you're busy and have tons of people to get too. Just thought I'd post again.


    Originally Posted by Infinite1 View Post
    Hi Josef,

    Back again seeking more advice. Currently I'm 150lbs @ 8% BF. (according to my fat track calipers). My goal is to reach 140 @ 3-5% then be a lean 145-150 with low bf % like you. Do you think it's possible? Being 38yrs old. I have a small amount of love handles and pudge on the belly button area. (Actual waist measurement is 32 around waist. Around belly button it's 32.5). Should I start going into a bulk phase and try to gain 1lb per week for the next month then go back to cutting? Or should I continue on till 140?

    Thank you in advance for your reply

  22. #3172
    Insert iphone mirror pic derekwalter's Avatar
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    Originally Posted by daw0731 View Post
    Josef,

    I am 6'2" 190 lbs (down from 260!). I think my body fat is about 18%, but I have a physical next week to get it checked professionally. My goal weight is 190 - 195, so I am there. However, my goal body fat is closer to 10 - 12%. I am getting scrawny with all of my weight loss. I wanted to know, if it is possible to gain muscle and lose fat at the same time? I would like to maintain my current weight (+- 5 lbs). If it is possible to gain muscle and lose fat at the same time, how would I go about doing it?

    I think to do it, I need to eat my maintenance (2500 cal), lift (obviously), and do HIIT twice a week. What do you think?

    Also, to lose all of my weight, I have been running a lot. I have come to enjoy the running, and will continue to do it, unless you think it will be counterproductive.

    Thanks man,
    Derek
    Ok, you're me!
    I'm about 6'2, 190lbs, about 18%bf, used to be 255lbs, would like to stay around that 190, more muscle/less fat.... And my name is Derek! Lmao!

    Clearly, I am in for reply
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    Hey bro I'm 250, with about 155 LBM.
    16 y/o 5'10 on a good day.
    Possible to get to 175 with and add about 5lbs of LBM by October Novemberish?

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    I don't think he answers anymore. This thread needs to be closed.

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    Im not dead..

    Sorry for the delay guys! Just extremely busy lately!

    I will answer all of your questions tomorrow! Until then please hold off on the questions, thank you!
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    Originally Posted by JOSEF RAKICH View Post
    This is where a lot of people tend to get confused. Nutrient timing is irrelevant for improving body composition.*

    Meal frequency and nutrient timing is NOT*needed or important.*(hitting your daily calorie requirements and macros targets is).

    You dont have to eat 6x per day it has no effect on the metabolism or metabolic rate, you can eat carbs late at night before you go to sleep, it wont automatically make you gain fat. You can go 6+ hours without protein, you don't have to have protein or carbs immeditly after your workout, the timing does not matter. Hiiting your overall protein, carbs and fat requirements/targets by the end of the day is what does matter. (the body works on a much larger time frame)

    CARBS AT NIGTH ARE PERFECTLY FINE!!

    When people say that eating carbs at night causes fat gain, in a way it does sound like it would make sense because your going to sleep and you arent going to be expending much energy. But when look at that from a biological standpoint it is bogus because*your body works on a larger time frame like i explained before, your body works on a 24,48,72,weekly - what ever you want it -*NET balance.*It is constantly in an anabolic and catabolic state, constantly breaking down and repairing, constantly storing and oxidizing. So it really doesn't matter when you eat, or how frequently you eat, its the overall balance that matters, so your either in a caloric deficit or a calorie surplus.*Hit your macros targets however and whenever you want throghout the day and there will be no difference in body composition.You can go 6 or so hours without eating, your muscle wont fall off or shrink or get attacked by the catabolism monster, you have to look at the bigger picture. A daily basis, calories in VS calories out meeting your macros over the 24 hour period, however and whenever you want. Calories are a form of energy, they cannot give you any more or any less of what they are.


    Great info! Thanks!

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    loosing fat

    Hi, so i have been working out for the past 2 months, i lost 17 pounds i was weighting 147 i am pretty where i am now. i would like to loose another 10 pounds im only 5.1 22 yrs old. i just started lifting, i eat pretty clean, drink only water, i eat carbs early in the day, i lift 3 times a week and the rest i do cardio only.
    my problem is that i am trying to tone my body but my tummy its the hardest thing to get rid off, it deff got smaller but i got this muffin top that its so hard to get rid off, the days i do cardio i do abs, any tips u can give me?
    my cardio is based on low,medium and high intensity cardio.
    thanks!! =)

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    How do you bulk and stay shredded?

  29. #3179
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    Originally Posted by imid View Post
    Hey Josef,

    I am 5'10 178 lbs hovering between 10%-13% body fat. My macros are 180P/150C/70F average for about 1950 calories. I work out on a 5 day split so I keep my body working out pretty consistently. My bodytype is endo/meso. I have lost 4.5 lbs in 2 weeks and 2 days of cutting. Are these macros ok or should I adjust them?

    Also I am trying to incorporate a refeed and could use your advice on how to adjust the macros. The last refeed I tried was 210P/270C/80F for about 2800 calories.

    Am I on the right track here and are there any adjustments you could recommend?

    Thanks!
    Macros looks good to me bro, bang on!

    Here is a post I made earlier in this thread regarding re-feeds.

    First off a Re-Feed day is a day where you increase your carbohydrate intake by 100% or more, increasing your calories up to maintenance or slightly above. This is to help restore your Leptin hormone levels. (Leptin is the king of all fat burning hormones!)

    When dieting and on a low calorie diet, your leptin hormone levels will drop in attempt by the body to spare body fat. (safety mechanism for the human body). With low leptin levels it becomes much harder to burn body fat. So including a re-feed day into your cutting diet will be really beneficial and allow you to continue to burn body fat at an optimal rate. A re-feed is basically taking 1 step back, but 2 steps forward.

    Now Everyone is different and will require different amounts of re-feeding. Here are my guidelines for you to follow and when to include a re-feed into your meal plan schedule.

    On the day you re-feed, simply just replace your normal daily Meal Plan (any day of your choice) with the re-feed day Meal Plan for the appropriate amount of times needed as listed below.

    How often you should swap your normal Meal Plan for a re-feed day:

    - If you are above 20% body fat - Re-feed once every month.

    - If you are between 15% and 20% body fat - Re-feed once every 2 weeks.

    - If you are between 8% and %15 body fat - Re-feed once every week.

    - If you are below 8% body fat - Re-feed twice per week.

    The leaner you are the lower your leptin levels will be so the more frequent you should include re-feeds into your diet.

    Originally Posted by SamD83 View Post
    How do I get some sort of control on my body fat percentages? With the same diet and exercise regime the figure seems to go up and down randomly. When I checked last Friday I was 9:12lb/62.7kg and 16.3% fat. I'm looking to tighten the loose skin I have on my stomach and neck.

    My diet is pretty strict (eggs, fish, chicken, mean, pasta, sweet potatoes, baked beans, water, natural yoghurt, rice, red lentils, soup, etc) but I'm guessing there are areas I could improve on. I also have a cheat day once a week. I'm in the gym doing weights 5/6 days a week and at the end of those weight sessions I do 15 minutes cardio (either rowing, cross trainer or treadmill). Any advice gratefully received.
    Telling me your diet is strict then listing me the foods you consume does not mean anything.. Do you know how much calories you are consuming?

    Originally Posted by cterrazas View Post
    Josef, once again you motivate me im slowly losing weight and getting shredded. Anyhow, you mention on here multiple times that meal frequency is irrelevant. So why do, for example, pro bodybuilders stress so much to prepare meals and eat 6 meals a day. Ive heard reason is to stay in an anabolic state?
    Bro-science. Just because they do that does not mean its right. Now its not wrong or anything, it just does not matter, if you want to eat 6 times per day you can. Its just a lot of muscle magazines have brain washed people telling them that we need to eat 6x per day to keep the metabolism on fire.. Well no it has all been disproven and I can post many studies on this if you wish?

    Anyway eating 6 times per day is sometimes easier, Some pro bodybuilders may eat 5000-6000 calories per day, now fitting this into 3 meals will be a challenge so it becomes easier to spread it out over more frequent smaller meals.

    Again its all personal preference.

    Originally Posted by caldave28 View Post
    Josef - I've been lifting/IIFYM for about a month now. Went from 215 - below 200 (6'1) I really want to loose my stomach fat. When I look at my progression it just looks like i have shrunk, and I still have a stomach. I know I need to keep going, but any idea on when my stomach fat will start to burn off?
    Lower calories and/or increase the cardio bro. If you are not losing then you have to change something.

    Originally Posted by andypvo View Post
    Sorry if you already answered this but.... im 5'4 170lbs 28% body fat, all i wanted to know is how much should I be eating? Im eating around 3k calories per day with a great diet. But Isn't that counter intuitive in trying to lose weight? Also I do 1-2 hours of cardio everyday.

    Original question ^^

    I should added that I work as a chef in the mornings and that I don't go to the gym till midnight. And im lift weights for 2 hours and do cardio for 2 hours. I am definitely been trying to bulk up and turn all this fat into muscle. Also wondering if doing to much cardio will be bad in trying to build muscle
    I need a lot more information to determine your TDEE.

    Also you cannot just "turn" fat into muscle, they are 2 different cells..

    If you are trying to build muscle cardio is not recommended. but if you want to do cardio you just have to increase your calories to make up for the calories burnt.

    Originally Posted by DeutschAmerika View Post
    Hey Bud!

    Im 175lbs @14.5-15%bf 6'1.

    1.This is what im wanting to know, if i dropped to 160lbs 8%bf will i look similar to the "fight club physique"? I think with my build getting to 160lbs 8% would be very close to the "fight club physique", but i want your opinion.

    2.Looks like my abs are coming in are you seeing what I'm seeing? The top two, so I'm thinking I should have that full 6 pack at 8%bf

    3. When I did my calculations it sayed I would be 8% @ 163. But I went ahead and made my goal 160@8% more realistic.

    Goal look, "fight club


    Alright Bro here's my pictures!


    Thanks for your time! Sorry these pictures took up so much space on the thread. Repped
    1. Possibly, the only way to find out for sure is to do it.

    2. At 8% you should be able to see all 6 yes, presuming you have decent size in the abdominals.

    3. What calculations did you use and for what??

    Originally Posted by xxSingh View Post
    Thanks for helping out mate.

    So i checked on a website which said my maintenance is 2600 cal, so I eat 1600. I use the my fitnesspal app to track. On average my macros are:
    Carbs ~ 200gm
    Proteins~ 150gm
    Fats ~50gm
    This is a rough estimate and varies from day to day. All the protein is from whey and tuna(dont eat meat). being a vegetarian, its really hard to get protein from food.
    I workout 4 days split and run 5 kms once a week. is this alright? should I increase or decrease the workout/cardio??. Also if i get to 10% bf, will i be too skinny?? Any thing i can do to not let that happen??

    Can you please guess my BF from the images??

    Guys, anyone please feel free to pitch in.
    Thanks
    Not a problem bro.

    Ok thats cool but just remember that 2600 number is just a rough estimate it does not mean its correct, you have to really play around with it from there. Also your maintenance is not actually a static figure, it changes day to day..

    Fat intake could be bumped up slightly, try aim for 0.4g fat per pound of LBW.

    What about eggs? Eggs are an awesome source of protein.
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  30. #3180
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    Originally Posted by dwmilligan View Post
    Regarding creatine, what are your thoughts on how to take it? Do you take it with water or juice and if juice, how much of a carb source do you recommend? I've seen some websites that say 100g but that seems like a lot.

    Also, what website or source do you use for figuring your maintenance calories? I've used 10 different website amd have gotten 10 very different figures.

    Thanks again.
    Creatine is good and yes I do take it (not currently but have in the past many times). No need to take it with carbs, again thats just "bro-science" take it whenever and however it will be the same.

    No 100g of carbs with creatine is not needed lol.

    Creatine is very beneficial when cutting..Anything that helps build muscle or strength will help maintain it during a cut. Creatine is a natural compound made in the body and is derived from the diet through meat products. In the body, creatine is changed into a molecule called phosphocreatine which serves as a storage reservoir for regenerating ATP. ATP is the chemical source of energy for muscle contraction and quick energy. Phosphocreatine is an important source of ATP energy in muscle tissue and there is many studies that can prove that creatine can increase the performance in athletes in activities that require quick bursts of energy. (sprinting and weight lifting). Creatine supplementation combined with lifting weights will result in improvements in muscle hypertrophy (increase in muscle size) and strength through cell volumization and increased protein synthesis.

    yes all websites will just give you a rough estimate, none will ever be able to know for sure your TDEE, just a rough estimation which you have to play around with from there.

    Originally Posted by MrM27 View Post
    Hello Josef,

    Since September I have managed to drop from 185 to 159 and bf has gone from around 24-26 to now being roughly between 15-16%. I'm still continuing on my cut and plan to do so until I get to 11-12% bf hopefully by the end of June. I lift as heavy as I can with Presses, Military, Squats and Deads in there for sure. Cardio is minimal now but I do HIIT when I do, usually no more than 2x per week.

    Stats:

    Age:32
    Height: 5'7
    Started Nov 2011: 215 lbs
    Joined MFP Sep 2012: 185 lbs
    Current weight: 159
    Starting BF% - 30+
    Current BF% - 15-16
    Goal BF% - 11%
    Intake:
    Cals: 1930, 190-95P, 140-150C, 60-70F

    I have not adjusted my calories in at least 6 weeks and feel I need to up it maybe 100-150 or 200 per day more because I feel I'm still dropping weight to fast at this stage, sometimes still up to 1.2 lbs per week. When I first started my target goal weight was 165 it looks like no it might be closer to 150. I do tons of reading to try and educate myself as much as possible and am looking for some opinions on my distribution. Right I'm taking in around 60g in protein more than my min requires which puts me around 190g , is going to 200-210 daily just overkill for me, I know it won't get stored as fat but is taking in close to 1.5g/lbm just a waste? I enjoy having my carbs where they are and am not looking to adjust them, would that be detrimental to my goals if I don't add more carbs when I bump up my calories? My fats, I can comfortably get in 60g sometimes even 70g but if I were to adjust it to close to 80g to make up for the extra calories is that going to have a negative effect on my weight loss being that 80gs is substantially more than .45 of my LBM.

    Thank you,

    Jose
    It will not get stored as fat unless calories are bumped over into a surplus..

    Originally Posted by daw0731 View Post
    Josef,

    I am 6'2" 190 lbs (down from 260!). I think my body fat is about 18%, but I have a physical next week to get it checked professionally. My goal weight is 190 - 195, so I am there. However, my goal body fat is closer to 10 - 12%. I am getting scrawny with all of my weight loss. I wanted to know, if it is possible to gain muscle and lose fat at the same time? I would like to maintain my current weight (+- 5 lbs). If it is possible to gain muscle and lose fat at the same time, how would I go about doing it?

    I think to do it, I need to eat my maintenance (2500 cal), lift (obviously), and do HIIT twice a week. What do you think?

    Also, to lose all of my weight, I have been running a lot. I have come to enjoy the running, and will continue to do it, unless you think it will be counterproductive.

    Thanks man,
    Derek
    To build muscle you need a calorie surplus.. To lose fat you need a calorie deficit, trying to achieve both at the same time will just not work. Focus on one thing at a time.

    Originally Posted by marincolunga View Post
    Hi I recently began lifting weights a lot and because of my job I run a lot, yet I cannot manage to loose weight I sleep an average of. 6 to 8 hours a day still cannot get below 194 lbs, my height is 5'7 should I start using fat burners? What type do you recommend?
    Lower calories and or add in some cardio. Once you have done this then go look at the fat burners.

    Originally Posted by rcowell17 View Post
    Hey man. Thanks for providing us with all the advice. I have learned a lot.

    - My question is about my chest. I have been lifting for about a year hard core. I had no muscle and started benching at 95lbs and have worked my way up to a max of 145lbs. I am on 4-day split working my chest once a week. I do 5 sets of 2 compound excercises (DB press and Incline bench) along with 3 sets of 2 isolation exercises which I mix up (pec deck, flyes, etc.) I have been stuck here for 2 months and don't see any progression. I have tried to decrease my weight to get all reps and such.

    So, do you have any suggestions on excercises I should try to help?

    I know this is not related to fat loss but all the information you give is awesome, so I thought I would ask.
    Not a problem.

    Most likely due to incorrect form, who are your delts and triceps? They are most likely taking over most of the exercises.

    Originally Posted by brokaza View Post
    I'm trying to loose fat, I'm at 34%body fat. I love to get down to 17%. I'm doing Kris Gethin's transformation program. I'm a month in and can't loose any weight or body fat. My weight was 230lbs. and now I'm at 238lbs. Any advise?
    Lower calories include some HIIT cardio. BOOM fat burning furnace!
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