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View Full Version : Body Fat Percent & Suggested route forward



ady2002
04-15-2012, 04:24 AM
Firstly i feel i need to explain my scars, because im sure people will wonder, and i dont want it to be the focus of this topic. About 18months ago, i suffered severe depression and well when that happens you do stupid things, half of my improving my body is to get away from them been the focus.

Im currently dieting, and working out, but i want to step away from things and see what foods,diets,exercises,routines just everything that people suggest.

Also im curious to what you think you think my BFI is.
My height is 5ft10 and weight is roughly is 170lb

Any questions please ask, but i really am putty in your hands willing to try the things you recommend.

Loseitripit
04-15-2012, 04:50 AM
id say 15-17, because you look kinda skinny. if i were you though.. id build muscle. ive heard a lot of good stuff about leangains.

ady2002
04-15-2012, 05:05 AM
thanks for the feedback i will start reading on it now

Spanishdream
04-15-2012, 05:23 AM
Eat a few hundred calories over maintenance and follow a progressive weight lifting routine. You're skinny. Time to add some mass to your routine.

ady2002
04-15-2012, 05:40 AM
because i have been dieting this is what my normal day consists of



should i be upping all 3 areas, im not sure what the best ratio for me is.

sorry

Spanishdream
04-15-2012, 05:41 AM
because i have been dieting this is what my normal day consists of



should i be upping all 3 areas, im not sure what the best ratio for me is.

sorry

Read the stickies.

Eat more. Your protein is pitiful, as is your fat. In fact, your whole day is.

ady2002
04-15-2012, 05:51 AM
i think its because im missing breakfast, im going to have a good read of the stickies and add things such as egg whites, a pure protein based shake instead of a protein+carb one, and then will look at other things to bring total higher

ady2002
04-15-2012, 06:30 AM
This is based on the sticky above and still wanting to lose weight while working out.

Is this acceptable to base my diet around?

dawoodr
04-15-2012, 06:43 AM
Was that 1k calories I just saw :O? Oh lord.

ady2002
04-15-2012, 06:47 AM
Was that 1k calories I just saw :O? Oh lord.

see newest attatched, Requirements.

Does that seem more realistic and correct?

natezyz
04-15-2012, 06:49 AM
Just eat a few hundred calories above maintenance, do the major compound lifts 3-4 times a week and throw in a day or two of fasting to help control fat gain. Above all don't make everything complicated and just keep it simple. Read some stuff off leangains.com(especially the Eat Stop Eat stuff) and bodyrecomposition.com if you have questions about the fasting part.

OneMA2011
04-15-2012, 06:54 AM
Eat 500 calories over maintenance for bulk or 500 under for a cut. If I were you, I'd bulk until I had a good amount of muscle mass to cut to. But if you want to cut then that's your choice. The 2nd attachment you posted seemed much better although I believe the calories are quite low. Also as someone said, checkout http://www.leangains.com/2008/06/brief-primer-on-popular-approaches-to.html and http://www.leangains.com/2010/04/leangains-guide.html These 2 sites are two of the most useful site's you'll find when cutting. Also also http://swole.me/ is insanely useful for suggestions of what to eat.
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