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  1. #1
    Registered User Rav's Avatar
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    How to get low Body Fat??

    I am quite happy with my current muscle mass. However it feels all flabby and soft. I have been reading a few threads in this forum and it prob means that i have a high body fat percentage.

    This is probably why im finding it hard to get abs/ that rip in the middle of the chest. I am doing a 3 days split routine with no cardio at all. I might need to alter my diet and do a bit of cardio.

    Can anyone advice me on any of those two topics
    1) cardio and
    2) diet
    for a person that hasnt believed in cardio all his life and wants to start it?

    I want to achieve a low body fat (in other words be CUT)

    cheers in advance
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  2. #2
    Member DRock's Avatar
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    Bro, before any one else jumps down your throat (can and may happen any way) do a search on this site. LOTS of info on those two topics.

    But in short (and i mean short):
    diet: eat less calories than the amount you'd need to maintain current body weight (if you don't know how to calc this, do a search)

    cardio: on off days if possible. get your heart rate up and maintain it up for 15+ minutes.

    SEARCH for it and ye shall find it.

    Peace
    +Listen to your body, it knows what it's talking about.

    +We're creatures of adaptation. Change is in order if you want to "adapt" to a bigger and stronger you.

    ***
    Stats (Oct 5, 2002 -> Nov 17, 2002)

    Height: 5' 9"
    Age: 25
    Weight: 194 lbs (Dec 9, 2002)
    BF%: ~18 -> ???
    Neck: 16 -> 16.5
    Arms R/L: 15.75/15.5 -> Same
    4-Arms R/L: 13/13 -> 13.5 -> 13.25
    Chest: 43.5 -> 43.25
    Waist: 36 -> 34.25
    Legs R/L: 23.75/24 -> 24/24.25
    Calves R/L: 16.25/16.5 -> 16.25/16.25
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  3. #3
    Registered User Rav's Avatar
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    will do

    thanx man
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  4. #4
    Senior Member DJRAZR's Avatar
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    Focus more on your diet. Cardio helps speed the process
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  5. #5
    Registered User Rav's Avatar
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    im getting mixed advice and confused in which one is correct.

    for cuttin up what should the diet be?

    High protein, low carbs, high calories?

    is that right....
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  6. #6
    Registered User Rav's Avatar
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    im anxious to know because i want to empty my cupboards and fridge and go to the supermarket and refill everything with clean, nutritious food...
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  7. #7
    Member clubhard's Avatar
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    Burning Fat

    You want to keep your protein intake high. At least 1 gram protein for every pound of lean muscle so that you do not lose the muscle that you already worked hard to put on. 40% of calories per day from Protein.

    Carbs. You still need carbs - about 30% of your dailing intake of calories from carbs. Eat them early on in the day. Never eat food with carbs by itself. Eat with a source of protein.

    FAT - Don't forget about essential fatty acids. These are good fats your body needs. 30% of your calories from EFA.

    Eat 6 times per day to keep your metabolism high. (Meal Replacement Supplements will help you out here)

    Do interval training cardio instead of a steady pace cardio. Try this 20 minutes on the stair climber or tredmill:

    5 minute warm up light pace

    1 minute full out
    1 minute slow to medium pace

    Repeat for 20 minutes.

    This will help get rid of that extra fat.

    Hope this makes sense.
    www.clubhardbody.com
    Transform Your Body, Change Your Life!
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  8. #8
    Member DRock's Avatar
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    Originally posted by DRock
    Bro, before any one else jumps down your throat (can and may happen any way) do a search on this site. LOTS of info on those two topics.

    But in short (and i mean short):
    diet: eat less calories than the amount you'd need to maintain current body weight (if you don't know how to calc this, do a search)

    cardio: on off days if possible. get your heart rate up and maintain it up for 15+ minutes.

    SEARCH for it and ye shall find it.

    Peace
    SEARCH bro, those questions have been answered.
    +Listen to your body, it knows what it's talking about.

    +We're creatures of adaptation. Change is in order if you want to "adapt" to a bigger and stronger you.

    ***
    Stats (Oct 5, 2002 -> Nov 17, 2002)

    Height: 5' 9"
    Age: 25
    Weight: 194 lbs (Dec 9, 2002)
    BF%: ~18 -> ???
    Neck: 16 -> 16.5
    Arms R/L: 15.75/15.5 -> Same
    4-Arms R/L: 13/13 -> 13.5 -> 13.25
    Chest: 43.5 -> 43.25
    Waist: 36 -> 34.25
    Legs R/L: 23.75/24 -> 24/24.25
    Calves R/L: 16.25/16.5 -> 16.25/16.25
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