Im at 24% body fat right now. DOes that sound too high. Yep probably. I had my body fat measured by 3 different trainers and came up with about 24% BF. I had to just for the reliability of the tests -I wanted them to be pretty close to average. Anyways, My question is my goal is to be 12% by this may. You can see my abs a little, at tleast the outside of them. I wanna know what is the realistic time I could have my BF down to 12%. I want my abs to show and overall be leaner. Many factors determine this . I know.
Any advice would be helpful....
I eat whole grain cereal
2 toasts with lotta peanut butter
3 or 4 eggs
and 8oz milk
can of albacore
or can of tuna
workout at 3 or 430
Home around 6ish
steak on foreman grill
eat again a little-9pm
milk sometimes chocalte- sorry love chocalate milk
some fruit?? depends
That is my meals every day usually...
I eat about 2 cans of tuna a day
And i drink 3 32 oz glasses of water a day
usaully a snack or two of a peppermint or something really small
So.....What do you "EXPERTS" think is possible by may...
I am also thinking about maybe competing.........anything?
here is a picture of me when I was up at SHSU. Fall 2001-I believe I am much more defined now. I dont look so damn skinny as I do in that picture.
And i workout 4 on 1 off and 4 on two off. cardio mwf-10-15 mintues
abs done everyday-4exersises
I appreaciete the support on here and look foward to your replies
EDITED:Picture futher down loaded.
Thread: Getting to 12% Body Fat
01-13-2003, 01:05 PM #1
Getting to 12% Body Fat
Last edited by NeverENuff; 01-15-2003 at 10:40 AM."IF YOU WORK AT IT, IT WILL COME".
01-13-2003, 09:20 PM #2
How old are you and how tall? The key word here is Cardio. You need to be burning more calories than you are taking in. You should get up early and do some running or jogging before you take any carbs. This will trick your body in to using your fat cells for energy. Make sure you get a healthy diet and do lots of cardio and you should be fine. It terms of time, it all depends on how hard you work at it. Based on your mwf 10-15 minutes, I would probably bump that up to about 30-45 minutes per day and at least 3-4 days a week.Success is merely the decision not to fail and the desire to do everything to win.
01-14-2003, 07:08 AM #3
You can see the outside of your abs at 24%? That's pretty unlikely.
I am a 6'1" medium framed guy. With Xenadrine, -500 calorie deficit diet, and lots of cardio I went from 227 and 24.5%BF to 195 and 14.5%BF in just over 4 months. I am giving myself another 3 months or so to get to 12%. I don't have time to go through your diet right now but how many cals does that add up to? We need the rest of your stats as well, height, weight age and such. And bump on what tyzride said, you going to up the cardio.
Last edited by BlackHawk; 01-14-2003 at 07:10 AM.
01-14-2003, 08:09 AM #4
Getting to 12% Body Fat
You can get to 12% no problem. First thing adujst your diet a little. Try and eat higher protein meals, and some good fats drop the carbs. Eat 5 to 6 meals a day and I would skip all diary ( no milk) drink 1 to 1.5 gal. water per day. up the cardio 5 days a week. be as strict as possible for the next 8 to 12 weeks and give us a update.If you are not the lead dog then the scenery never changes.....
Three words: Improvise, adapt, overcome
01-14-2003, 02:04 PM #5
01-14-2003, 06:09 PM #6
Re: Getting to 12% Body FatOriginally posted by ironslinger
You can get to 12% no problem. First thing adujst your diet a little. Try and eat higher protein meals, and some good fats drop the carbs. Eat 5 to 6 meals a day and I would skip all diary ( no milk) drink 1 to 1.5 gal. water per day. up the cardio 5 days a week. be as strict as possible for the next 8 to 12 weeks and give us a update.
Although cardio 5 times a weeks is alot IMO, 3 or 4 days w/o, with 3 days cardio is a split I like.
01-14-2003, 07:30 PM #7
01-14-2003, 07:31 PM #8
01-14-2003, 07:48 PM #9
01-14-2003, 07:52 PM #10Originally posted by tyzride
Agreed, cardio should be 20-30mins.
He didn't actually say he wasn't losing weight, just wanted comments on his plan. My bump was agreeing with ironslinger. Cardio is good, but even with it, if your not in calorie deficit you won't lose fat. Good diet plus cardio to raise the met and his on his way.
01-15-2003, 10:37 AM #11
My stats are as follows:
6'4" and a half
bis: almost 18"
waist: 36 and shrinking
stomach: i can see a hint of the abs there....:-)
stats measured by a professional of course..
I have been working so hard at this bodybuilding deal...
I am losing body fat like crazy..Like my abs are starting to come up.....
My goal is agian 12% by the summer. I am doing 20 mintues now every other day..i just dont want to burn out. My calorie intake is not very much I bet. I wont say any numbers....cause i dont know
Thanks for the replies and will keep you all posted.
This is the picture that I took one year ago...It kinda old and not very good quality.
Finally loaded."IF YOU WORK AT IT, IT WILL COME".
01-17-2003, 11:32 AM #12
01-17-2003, 09:20 PM #13
01-27-2003, 11:16 AM #14
01-28-2003, 01:36 PM #15
im guessing by the pic your in the high teens as far as bf goes. Your diet is in need of some tweaking. I dont have time to make suggestions now, but never consume fat and carbs like toast and pb in your breakfast, and drop the red meat and add fish instead if your cutting, milk and milk products also will slow your progress. I would do a search on cutting diets and get some better ideas as far as meal planning goes.
01-28-2003, 01:55 PM #16
Re: Me at 21%Originally posted by Chrohm
Really bad pic....but I can make my self leaner in the right lighting as shown...
I look like i have some pretty good meat on me when relaxedAnxed
Pull another face
rip another hide
steal the waning moon
from a dying bride
all the world must die
all the world must die
ripped and skinned alive...
01-28-2003, 02:13 PM #17
01-28-2003, 03:32 PM #18
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Id say around 15-16 in the first pic but in the second pic because your like leaning back you look a lot leaner. You can see an outline of a 6pack. Is it possible for you to take 3 different relaxed pictures. One fron the front, side, back and that will make it easier for people to determine your bf% but no way are you 21!
01-28-2003, 03:33 PM #19