View Full Version : Want to lose BF ASAP

05-10-2002, 08:19 PM
I'm about 165/5'11... I have like a 4 pack, I want to shed the fat, and get my full 6 pack out :D

Here's my diet:

7:00/3 Eggs, Oatmeal

9:30/Beef Jerkey

12:30/Chicken, 2 glasses of Milk--- Summer: I'll eat veggies, too

2:30/Beef Jerkey

3:30/Chicken, Rice, Veggies


5:45/Whey W/ Milk

8:00/Tuna and veggies

10:00/Whey W/ Water

I want to gain muscle, too.. But for summer, I really want to shed some BF... While gaining muscle would be good, though, too.

I'm gonna start doing cardio 3/x week in June or July...

How long should the cardio sessions be? Sprints all 3 times, good or bad?


05-11-2002, 06:57 AM
do cardio 3 times a week, do biking for about 30 minutes on moderate-high intensity, bf will go away like theres no tommorow

05-11-2002, 07:17 AM
I'm still trying to get into this BF loss thing and I've had quite a bit of luck with quick drops of BF %.

I found an article (medical journal) that was doing clinical tests at an university that showed that metabolic rate stayed elevated for much longer periods of time when high intensity cardio work lasted over an hour a day (as compared to under an hour) so I've been trying to do that while dieting.

Unfortunately, I lost the article so I'm trying to find it again, if I can find it, I'll post where the research can be found.

05-11-2002, 07:36 AM

05-11-2002, 08:16 AM
I don't have a biking machine, and I sold my bike a few years back--no bike..

Sprints wouldn't be okay? SO that diet is aight, dont need to drop some carbs? LIke rice...

05-11-2002, 08:51 AM
Increase your fat intake by adding a tbsp of olive oil to the veggies and also have a tbsp of flaxseed oil or even better have some fish oil.(salmon oil)
If your caloric intake seems to be high, avoid drinking the 2 glasses of milk and eating the cheese. Then buy a calcium supplement. That's it.

05-11-2002, 09:10 AM
IMO pasta=better than rice=better than bread

And I'm with ID on the biking. great stuff and doesn't kill my shins/knees. Anyone ever tried extensive jumping rope?

05-11-2002, 10:00 AM
Cant really bike though...

So, I should eat pasta instead of rice? Drop the milk except for postworkout?

I need something REALLY small and FAST to eat instead of stringcheese... got any ideas?

05-11-2002, 10:05 AM
MY goal is to look similar to Jay(son) williams.. He's only like 185, but really low BF and looks huge.

05-12-2002, 01:53 PM
Changed it up a little...

And for cardio, i'm gonna be doing pylo's until July. Then i'm gonna start doing sprints and pylo's...

If I am gaining fat, or not losing fat, should I cut carbs?

05-12-2002, 06:17 PM
Yeah, if you notice fat gain or if you are not losing any fat as well, reduce the carb intake by ~30-50 grams. (first try to restrict saturated fats though)

05-12-2002, 08:55 PM
You're going to start cardio in July? When does summer start in your area?