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  1. #3391
    Registered User JamesUrquhart's Avatar
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    Animal Cuts

    What are your views on animal cuts in general?

    And exercises to actually gain some size on the abdominals?
    Last edited by JamesUrquhart; 02-08-2013 at 03:45 PM.

  2. #3392
    Trying hard. MikeDavidL's Avatar
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    Originally Posted by km45 View Post
    Originally Posted by km45

    i work at least twice a day, weight lifting, insanity as well as other cardio. Right now i am at 225lbs and for some reason i still have a fair amount of fat around my stomach. I dont know why. I do not eat junk food and rarely go over 2500 calories in a day. Could i be over exercising? or should i just give it some time. You can see my muscles pretty well in my arms, calves and quads, but my abs and back muscles are hidden by fat. my goal is to lose that fat and i am doing everything i think i should be and more...its just not going. i am 20 years old
    How long have you been dieting for at this stage?

    People always tell em there diet is X amount then when I take a look at it they are usually i would say 80% of the time incorrect.. What are your current macros do you know?



    I do not know my current marcos, id say my calorie intake is about 2500, my exercise burn is probably close to 1500. I have been dieting for about 10-15 days, following the p90x meal plan.
    Go back through this thread and spend a good hour (or longer if you can) reading through it. Josef has answered all your questions previously, many, many times.

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  3. #3393
    Registered User FBrown89's Avatar
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    Basically, I wanna stay around the same size and just cut down body fat. Are these foods I'm eating/supplements/vitamins good for that?


    I literally only buy skinless boneless chicken breast, turkey, canned veggies AND fresh veggies such as broccoli, squash, carrots, greens, etc and fruits such as apples, grapes, etc with greek yogurt, skim milk for my ON 100% whey protein, also have high pulp orange juice, water only outside of that, and oats. As far as other supplements/vitamins go I take 1200mg of fish oil a day, a multi vitamin, a high potency b12, and oxy elite pro. I lift 3X a week and run a ABA one week and BAB the next week and Tues/Thurs/Sat I do Cardio (intervals on treadmill or stationary bike when my knee acts up) and Sundays I stretch/rest.



    Any advice? Should I add or remove anything? Thanks!

  4. #3394
    Registered User gerryh777's Avatar
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    Looks like Josef has left this forum. I think he is too busy taking pictures of himself and posting them on Facebook.

  5. #3395
    Registered User Pullvvyy's Avatar
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    Hey Josef, I am currently 218 lbs 6'4 and 19.5% body fat, i carry a lot of my excess fat on my stomach right now and I have lost 30 pounds already by basically starving myself. I have lost a little amount of muscle doing this too, but I now want to simply cut fat down to 15% body fat while gaining muscle but i need some help. I am unclear about when i should be eating carbs/fats and how much should i be getting daily? I have heard that to cut i should be eating healthy fats pre - workout and trying to minimize carbs. I really don't like cardio but i do lift weights a lot, So how can i change my diet to lose body fat while gaining muscle (or at least not losing any muscle) without having to do cardio?

  6. #3396
    Registered User Chhristiannn's Avatar
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    Hey Josef,
    yo man I have a couple questions.
    first off, I'm pretty sure I'm ready to start bulking but I don't wanna lose the cuts I have, esp in my abs.
    How do I go about doing this?

    also if you can take a sec and check out this picture, I'm having problems trying to develop my lower abs. do you have any advice for this?
    should i continue to cut until I see them better or just start bulking now?


    thanks man
    Attached Images

  7. #3397
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    ay sup josef man, you just keep getting better and better haha always been my fav f.model. anyways my nz bra. i was wondering how many times should i have a protein shake daily? usually i have one in the morning then one post workout and try to hit my protein daily requirements with whole food sources like chicken and meat, eggs etc. am i doing it right and hw many times do u take your shake daily?

    btw protein daily requirements are calculated by weight - bodyfat = LBW , as you said earlier in the thread right?

    love you man ( nohomo ) your the biggest sickunt

  8. #3398
    Registered User Chhristiannn's Avatar
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    Originally Posted by Chhristiannn View Post
    Hey Josef,
    yo man I have a couple questions.
    first off, I'm pretty sure I'm ready to start bulking but I don't wanna lose the cuts I have, esp in my abs.
    How do I go about doing this?

    also if you can take a sec and check out this picture, I'm having problems trying to develop my lower abs. do you have any advice for this?
    should i continue to cut until I see them better or just start bulking now?


    thanks man
    andd my body fat % is a rough estimate of 16.5%

  9. #3399
    Registered User supermannnnn92's Avatar
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    Hey Josef, I'm currently on a diet break for a week now, however i haven't been eating at maintenance. I think somewhere from 1000-1500 above lol! According to lyle mcdonald's article, it's been said to eat at maintenance for at least 10-14 days. But since i've been eating at 4000 calories or so, would i be able to start dieting 4 days earlier? Thanks!

  10. #3400
    Registered User Calzone86's Avatar
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    Hi there, I have a question. What would be the result of a skinny person working out heavy weights towards 6 reps but his diet consist of most clean foods like a lot of protein, isolate protein shakes with little carbs and calories, and cardio.. so basically, i believe I'd be working out like I was bulking, but eating like I was cutting (a lot of protein). would I be seeing muscle gains? or just leaning out what I already have?

  11. #3401
    Registered User daw0731's Avatar
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    Originally Posted by TanK68 View Post
    ay sup josef man, you just keep getting better and better haha always been my fav f.model. anyways my nz bra. i was wondering how many times should i have a protein shake daily? usually i have one in the morning then one post workout and try to hit my protein daily requirements with whole food sources like chicken and meat, eggs etc. am i doing it right and hw many times do u take your shake daily?

    btw protein daily requirements are calculated by weight - bodyfat = LBW , as you said earlier in the thread right?

    love you man ( nohomo ) your the biggest sickunt
    LBW = Weight * (1-bf%) = Protein in grams

  12. #3402
    Registered User daw0731's Avatar
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    Originally Posted by Chhristiannn View Post
    andd my body fat % is a rough estimate of 16.5%
    Your body fat % is closer to 9 or 10. Most people can't see their abs unless they are in the single digits, so I don't think you have 16.5%...

  13. #3403
    Registered User daw0731's Avatar
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    Read the Thread First!

    I mean this in the nicest way possible...



    READ THROUGH THE THREAD BEFORE YOU ASK THE SAME QUESTION THAT HAS BEEN ANSWERED HALF A MILLION TIMES!

    Clearly Josef is trying to be very nice and accommodating to all, but imagine yourself in his position. If you were asked the same question all day, I imagine that you would get tired of answering it by the end of the day. Well some of you have been asking the same question that others have been asking for months.

    Also, by asking a question that has already been answered, you are taking time away from somebody who has a "new" question.

  14. #3404
    JosefRakichFitness.com JOSEF RAKICH's Avatar
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    WILL BE ANSWERING ALL QUESTIONS TOMORROW - SORRY GUYS!

    Just real busy lately, but don't worry I will make sure I answer all of your questions tomorrow! You can also ask me questions via my social networking sites such as Facebook, twitter and instagram check my links below:

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  15. #3405
    Registered User StephRRR's Avatar
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    Smile Nutrition plan

    Can you take a look at my nutrition plan on my body space and let me know if this will help me lose fat? How often should I change up my diet? Is it similar to changing up work outs (every 4 weeks)? Thanks so much!

  16. #3406
    Registered User grizzly225's Avatar
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    Creatine While Losing Fat

    I am 5'5 and 193lbs. Started at 247 and now I am weight training seriously. I was thinking about starting Creatine. Is it suitable to use creatine even though I still have about 45lbs to loose until my goal weight?

  17. #3407
    Registered User Sineck's Avatar
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    How you doing Josef! Great thread you got here and we all appreciate it!

    I've been looking through the thread and I think I got the basics down:

    141 Pounds
    69 inches
    LBM:127
    TDEE 2316
    Cutting: 1764 (-552)

    P 127
    F 51
    C 199

    Looks ok?

    Also, I am a bit worried about my weight. I'm starting to get too skinny! I'm thinking about droping down to about 136 pounds with possibly 8-9% BF (I'm currently 10 according to my caliper). I really want my abs to show a little more before I start my clean bulk. Thoughts?

    Thanks again!

  18. #3408
    Registered User JGAesthetics's Avatar
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    Hey Josef

    How do I loose body fat for a 14 year old?
    My goal is to take if my t-shirt and see my muscle like my abs etc! What would you recommend?

    Thank alot

    Josh

  19. #3409
    Registered User RohanFLB's Avatar
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    Got a quick one here that cuts to the chase:

    When dieting below 10% body fat, for each pound or kg of weight loss –*how much is typically fat and how much is typically muscle?

    And importantly, what metrics do you have to support this – ie dexa scans, skinfold + weight measurements?
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  20. #3410
    Registered User dublinbody's Avatar
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    hey josef basically i want to get toned \abs i need to lose body fat for example today i ate porridge with organic peanutbutter meal 2 4egg whites 10 almonds 10 california walnuts meal 3- chicken breast - stuffin-tinned peas brocalli meal 4 - four pieces of fruit meal 5 -chicken breast -10 almonds eating on daily basis like this will it help me lose body fat PLEASE HELP and water throughout the day ??

  21. #3411
    I'm hungry again Nosepull's Avatar
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    Guys, nobody cares what you are eating. If you want advice on your diets, post your daily macros - how many calories you are getting, how much protein, and how much fat (in grams, not ratios). How you choose to meet those macro goals is up to you.

  22. #3412
    Registered User codynev's Avatar
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    How much Weight Do I need to loose to be ripped

    How much Weight Do I need to lose to be ripped
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    Last edited by codynev; 02-12-2013 at 12:59 AM.

  23. #3413
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    Originally Posted by Nosepull View Post
    Guys, nobody cares what you are eating. If you want advice on your diets, post your daily macros - how many calories you are getting, how much protein, and how much fat (in grams, not ratios). How you choose to meet those macro goals is up to you.
    Yes, THIS ^^^, for the love of god people.

    And it's LOSE, not LOOSE - wtf is up with nobody knowing how to spell such a common word?

  24. #3414
    Registered User CallumMuddaFuka's Avatar
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    I'm 5'8, 180 lbs and 17 years of age, I'm pretty naturally muscley but a bit overweight with a small pot belly and small moobs. For some reason i seem to gain muscle and fat really easily, but losing the weight isn't quite the same story. I researched it and I seem to be an Endomorph. People are always telling me that I could 'get big' really quickly and most describe me as a stocky lad.

    I want to lose weight and gain muscle, not too much that I look like Arnold Swarzenegger but just build my arms, upper body. I play football (soccer) twice weekly, approx 2hrs per week and have a membership at the local gym which is just £2.50 per session/visit btw!

    Basically I want to know what specific exercises/ lifting I should be doing to reach my primary goal of losing weight and secondary goal of gaining muscle.

    Thanks in advance, Callum.

    P.s. how the **** do you upload a picture?
    Just look at my profile for before picture, at the start of my journey

  25. #3415
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    Originally Posted by Nosepull View Post
    Guys, nobody cares what you are eating. If you want advice on your diets, post your daily macros - how many calories you are getting, how much protein, and how much fat (in grams, not ratios). How you choose to meet those macro goals is up to you.
    THIS THIS THIS!!!

    You can't expect Josef to do all the math for you without paying him!
    Figure the stuff out for him. ie. what your current macros are.

    Or better yet, figure it yourself!
    How to do it has been posted in this thread a hundred times.

    If you can't spend an hour of your time working out the numbers, you have already destined yourself to fail.

    No wonder he doesn't have time to answer the same redundant questions over and over again everyday.

    Do the ground work first, read the thread, or any page or two, then ask if you have a specific question that isn't answered.
    ***Canadian Crew***

    Leafs for life!!

    On a slow bulk... Starting weight: 9lbs, 2oz. Current weight: 205lbs

    Always pick #4 Crew (BEWARE! There is a conspiracy against us!)

  26. #3416
    Registered User dublinbody's Avatar
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    im 17 , 5ft 9 (179cm ) , weighing at 68 kg (150 lb ) , looking to get abs / tone up , im new to nutrition and stuff but by reading this i have to eat 150 g of protein i have worked out my calorie intake and its 2000 for losing fat and 1500 for extreme loss im aiming for 1500 , my fat (good) is working out at 67g of fat per day then there is a post saying your carbs is the rest made up made up of what ? im so confused can someone help thanks in advanced ? how many grams is 1500 calories . does this sound right working this out i can add up protein and fat and what ever that is take it away from what 1500 calories is to get how much grams of carbs i should be eating a day can someone please help thanks sp much i probly sound stupid but everyone has to start somewhere ?

  27. #3417
    Registered User EatMyTreat's Avatar
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    Hey man, big fan of your giving style. You are very generous with your knowledge and it is a very valuable tool for people.

    Here's my question, hope it's not too much of a repeat (though at page 114 it's hard to not have repeats)

    I'm going on my first cut, and calculated my macros but just want to be sure that THIS IS AN ADEQUATE AMOUNT OF CARBS??

    i'm 6'2" 200 lbs 12% BF

    3350 Cals maintenance so 10% deficit puts me at 3015 cals/day

    Macros
    protein: 264
    Fat: 100 G
    Carbs: 265g

    Is that a good amount of carbs ? Thanks in advance this is my first time measuring out my intake so i'm a noob at it but am pumped to get to a lower BF and show off the hard work i've been putting in!
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  28. #3418
    Registered User jetsetter84's Avatar
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    Hey Josef,

    First off, you're a good man for always helping. Kudos.

    Just looking for some advice as to get the most out of losing.

    6', 193lbs, roughly 20% bf.
    BMR= 1890cals/day
    I am at the gym 3-4 days a week. Cardio every time, and heavy compound lifts with low reps. 3 sets, 5 reps.
    So, 2835 cals for maintenance -20% for losing puts me at 2268cals per day.

    Macros are as follows:
    240g protein - 960 cals
    92.4g Fat - 831.6 cals
    remainder carbs - 476 cals, but I try to keep it low, unless post workout.

    Any advice? Trying to cut down to at least 14% bf by summer. Possible?

    Thanks, man.

  29. #3419
    Registered User Renegade8319's Avatar
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    Exclamation What am i doing wrong???

    I've started jogging on my treadmill to achieve my goal of loosing weight. It been past a month but see very little to nothing is pounds lost. Maybe I am being very impatient, but really want to see results. I am eating healthy, I jog/walk everyday for an hour...sweat like a pig when I'm on te treadmill. My healthy eating consists of: 8am Tea. 10am Protein Shake (almond milk, water, fruit), 11:30ish Snack (fruit, jello, or plain yogurt with fruit), 12:30ish to 1pm lunch (grilled chicken, vegetables, or salads no dressing. Then 30 to 45 minutes prior to my workout I have a serving if hyper fx (energy & focus, fat burning support, vitamin d & d-aspheric acid) to help in fat burning. After my hour treadmill workout, I do some push-ups and sit-ups. Once that is done I have another protein shake (2oz of almond milk, 8oz of water, fruit). That is my day and my routine in trying to reach my goal. What am I doing wrong? What can I do to to help loose/burn fat faster? HELP!!!!

  30. #3420
    Registered User AmyLashes's Avatar
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    Hi everyone,

    Looking for some advice.

    I joined a gym beginning of January, a i wanted to lose some fat and increase my fitness levels.

    I have been doing at least 4 classes per week as well as an extra cardio session. I have also tightened up my eating habits drastically. From having at least one take a way A DAY to following this eating plan (may vary but to equivalent):

    Porridge Oats
    Blueberries
    Protein Shake

    Turkey/tuna
    Sweet Potato

    Protein shake & bar

    Carbs eq and lean meat for dinner (after gym work out)

    Water throughout the day.

    I have not lost a single pound of weight, nor gained, however i have dropped body fat by 4% and have been losing inches (full body).

    I know this isnt the worst, however, i am a bit concerned that i havent lost any weight at all considering i have went from eating rubbish every day to clean eating, and from never doing exercise to doing it at least 5 days a week.

    I know scales arent everything but just looking for a little guidance and to see if i am going wrong anywhere?

    thanks

    Amy

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