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FitBethie4
03-24-2003, 02:50 PM
I'm new to the forums, so here we go.

I wanted to know what the best diet for me would be to cut my bodyfat significantly in a very limited amount of time. I am going to be doing some modeling coming up, and my diet is pretty clean, but it's only been to maintain. Now, it's time to really hit it hardcore. Can anyone give me an example diet? I have no problem cutting my carbs nor doing a lot of cardio - so amount of cardio will help as well. Here are my stats as of now..

Age: 21
Height: about 5'10"
Weight: 138 lbs.
Bodyfat%: 17% (that was thru biolectrical impedence, not calipers or hydrostatic, so that could fluctuate I'm sure)

Well hopefully that is enough info - any advice is greatly appreciated :) Thanks!

- Beth

FitBethie4
03-24-2003, 02:54 PM
By the way - I want to get my bodyfat down to 13-14%.... I've cut it pretty low before when I was thinking about competing, but I hated my diet and the routine I tried, so I wanted to try something new.... :)

EdgeCrusher
03-24-2003, 03:03 PM
Well, in terms of cardio, I do 30 minutes to 1 hour every day (1 hour only if I am feeling really amazing, which is maybe 1 time a week). There are a lot of good diets floating around here, go to the journals sections and see what some people cutting eat, then change it so it provides the proper # of calories for you to lose without much muscle loss.

raniali
03-24-2003, 03:26 PM
5'10" - 138 lbs !?!?! and u want to cut? wow.

even when i was tiny, skinny - i was 125-130 at 5'6".

regardless of your stats, ketogenic dieting might be the 'new' you are looking for. like EC said, do a search as there are a plethora of diets and everything related to diets.

FitBethie4
03-24-2003, 05:05 PM
I seem to go up and down between 135-145 lbs depending on water intake... if I take a diuretic, it'll go down. I really want to see my abs now, it's like, I have a 2 pack plus big obliques, but I am tired of the subcutaneous fat on the lower abdominal region as are many other people. I seem to gain mostly in my legs.... and I get cut the fastest in my shoulders, arms, and abs... but legs are just killer for me. :( I am not a stick by any means, and I have a lot of muscle, just waiting to get a good diet to see that definition. I'm a PT and make diets all the time, but it's hard to make your own diet as weird as that sounds.

Ironman8
03-24-2003, 05:08 PM
How many calories do you eat now? Whatever it is, cut it down, by let's say, 100 calories. If you don't lose a pound, cut it down by about 50 calories, etc.

Also, mix cardio and weightlifting. Well, that's all the advice I can give you.

FitBethie4
03-24-2003, 08:26 PM
I eat probably about 1500 calories....

EdgeCrusher
03-24-2003, 08:36 PM
I think you're on the wrong track FitBethie. Eat MORE and start weight training. When you put on a lot of muscle, you'll see muscle when you cut down. Also, 1500 calories is probably putting your body into some kind of "starvation mode" where you burn less calories.

Also, don't ever take a diuretic. It's stupid.

AJ_11
03-24-2003, 09:53 PM
Originally posted by FitBethie4
I eat probably about 1500 calories....

138*12= 1658 cals is a cut. You are a bit under. Sometimes going under can cause more trouble then benefits. Unless you do reffed days than your metabolisim will slow down and go into starvation mode( Stop burning muscle, and starts storring it) Most like it will result in using some of you muscles as energy.

Proper training + Proper nutrition = Results

ANd the fact that you said probably scares me even more becasue you may be overestimating resulting in even fewer cals. Post your diet.


I'm a PT and make diets all the time, but it's hard to make your own diet as weird as that sounds.

Sometimes it's easier giving advicing then applying it yourself, I know what you mean. Don't worry we are here to help:)

AJ_11
03-24-2003, 09:55 PM
Originally posted by Ironman8
How many calories do you eat now? Whatever it is, cut it down, by let's say, 100 calories. If you don't lose a pound, cut it down by about 50 calories, etc.

Also, mix cardio and weightlifting. Well, that's all the advice I can give you.

tuttut

Sorry man this is bad advice. Someone who is way under maintence in cals should drop more cals:confused:, Please ask for more information without jumping the gun, I am afraid that someone might take your advice and do more harm then good.

chachi
03-24-2003, 10:15 PM
5'10" 140 and your not cut already, interesting.

u need to speed up your metabolism,
so start eating more and more frequently.

do your cardio and eat clean.
about 30-45min 4-5days a week and
get a good sweat, intensity is key.

i'm that height and around 175 and i'm
starting to cut up and i find i eat more
and more each day.

dont overdue the eating though if you really want
to cut. you need some sort of calorie deficiency if you
are to lose bodyfat. calories burned must be greater than
calorie intake.

i believe it is mostly about diet, but cardio cant hurt.
if you are really serious , use a nutrition log and monitor
your calorie intake.

good luck.

gopher
03-24-2003, 10:32 PM
http://www.bodybuildingworld.com/monthlydiet/july2001.html
This is a link to a very effective diet for women looking to maintain lean mass while cutting body fat. DO NOT skip the high carb meals on Monday and Thursday! They are vital to the plan. I've used the male version of this diet with great success. In fact I'll be starting it up again in another month to get ripped for summer.

bradley
03-25-2003, 03:08 AM
What does your daily diet look like for an average day? What type of workout routine and activities do you do each day?

Ironman8
03-25-2003, 07:26 AM
Originally posted by AJ_11


tuttut

Sorry man this is bad advice. Someone who is way under maintence in cals should drop more cals:confused:, Please ask for more information without jumping the gun, I am afraid that someone might take your advice and do more harm then good.

I know. I thought she ate more than 1500 calories!

FitBethie4
03-25-2003, 08:48 AM
Recently I started eating 1500 - this diet was for when I've been cutting - the diet actually came from another personal trainer, I've only been on it since last Wednesday, and I do have cuts - just not cut like i'd like to be - Before, I was eating about 2000 calories, split into 5-6 meals depending on when I got up, and just maintaining. Which was fine.... and the diets I give people aren't anything like mine. I'm hard on myself, as are many other people, so I like to switch up things constantly and shock my system as much as I can. Even eating 1500, I'm not hungry at all. Maybe it's just me - I get used to my diets quickly, can cut quickly, and go up and down with my calories and not feel too much of an effect... I don't get sluggish, nor binge on food and as you said "go into starvation mode". And the diurectic I take, it's a mild one, and I only take it every once in a while (once a week to be exact) because I drink A LOT of water, and when I want to weight in, it makes my weight so off it seems like. Don't worry - what you say to me may seem harsh - but it's all advice I am open to, and willing to hear and try. Thanks for the advice so far....

Beth

Erbas
03-25-2003, 09:45 AM
I really don't think that 1500 cal/day is too low for cutting at her BW. Certainly not enough to go into a "starvation mode". Many people start a cut at 12XBW and then cut calories form there based on results and metabolic adaptations. Every individual is different with regard to how their body reacts to caloric reduction. If your not feeling hungry, tired, or your fat loss has not come to a stop, then you're probably not in "starvation mode". Once you notice these symptoms, you probably need a refeed or a bump up in calories. Some have even stated that going as low as 8XBW is ok for some individuals.

ElPietro
03-25-2003, 09:52 AM
I bet you'd look more cut and leaner if you increased your calories and started training hard.

Not sure what your program is right now, but if you are 5'10" and at the weight you say you are, and still feel the need to cut, then you can't possibly have any muscle mass at all.

Add muscle, then cut. If I were you I'd eat and train hard until you hit AT LEAST 170. Then I bet you'd be stronger, better physique, and yup, I'd bet you'd have less bodyfat as well.

At 5'10" and 138lbs I don't know what you think is hiding under the fat, other than bone and sinew.

ElPietro
03-25-2003, 09:52 AM
Oh, your name is Beth. You are a girl. Bleh, thought you were a guy. You realize 17% is relatively low for a female right? I still say hit the weights hard though. Cardio won't give you a firm body at all. You have to build the firmness.

FitBethie4
03-25-2003, 01:40 PM
Ha - I must say, I was a bit shocked at the whole 170 lbs thing... I was goin... is this guy kidding... but once I saw you didn't know I was a girl... I feel better now. Anyhow - I am pretty muscular, but I know I also will cut muscle when I do reduce calories and do more cardio... ketosis diets sound pretty good, but I just am not used to eating that much fat, I could give that one a try - what do you guys think of that diet, and where's the best place to buy ketostrips?

Beth

bradley
03-25-2003, 02:04 PM
The cheapest place to purchase Ketostix would be online or you can buy them at most local pharmacies. THe ketogenic diet might be what you are looking for if you have no problems with the dietary restrictions that come along with the diet. What type of ketogenic diet are you looking at trying, CKD or TKD?

FitBethie4
03-25-2003, 02:07 PM
CKD Preferably.... have any suggestions?

Ferdo
03-25-2003, 02:20 PM
Wow, i thought you were a guy to, i was like what kind of model is this guy at 138 and a 17 percent body fat level

bradley
03-25-2003, 02:21 PM
With a CKD you have to plan your training around your diet, but the TKD allows more flexibility with your training since you just time your carb intake around your training.

FitBethie4
03-25-2003, 02:21 PM
Hahaha, No not a guy - I think that a number of people thought that and that's why they're sorta weirded out - but no... I'm a girl :)

FitBethie4
03-25-2003, 02:22 PM
See I'd need plan training because of work - I work 2 jobs, and have to fit my training and dieting in, and it's hard, but being on a set schedule is the easiest for me.

bradley
03-25-2003, 02:29 PM
Originally posted by FitBethie4
See I'd need plan training because of work - I work 2 jobs, and have to fit my training and dieting in, and it's hard, but being on a set schedule is the easiest for me.

With the CKD you would workout on the 2 days following the carb load (upper/lower body split usaully) and then you would perform a depletion workout before the carb load. If you schedule will allow for this then the CKD would be fine. There is a lot of info on the CKD if you run a search and also an articles on the main page (if you needed the exact specifications of the diet).

carolinagirl
03-25-2003, 02:51 PM
Originally posted by ElPietro
Oh, your name is Beth. You are a girl. Bleh...

*snickers*



Ahem. How long do you have before the shoot?

aka23
03-25-2003, 03:09 PM
In my opinion, the two most important aspects of losing body fat are caloric balance and activity/exercise.

Doing a good amount of cardio while continuing with weightlifting is beneficial for fat loss. Cardio helps regulate your appetite, increases your metabolism, helps maintain muscle (as opposed to dieting without cardio or weights), increases fat burning enzymes so you will be a better fat burner in the future, and changes the body's chemistry in ways that favor reduing body fat (effects insulin, adrenaline, cortisol, and endorphins). In addition cardio has numerous health benefits.

Fat burning increases quite a bit as duration of cardio increases. Some studies have found as much as a 7x increase in fat mobilization after 1 hr. For fat loss, Exrx.net suggests going at 60-80% MHR and to "Progress to at least 45 minutes, 60-90 minutes recommended." I would suggest a little lower, perhaps 30-60 minutes to minimize muscle loss (using body protein as fuel). It is also important to progress to longer durations, rather than start at them. If you are on a low carb diet, your starting glycogen stores are lower, so durations should be decreased accordingly. HIIT type training is also beneficial as it increases fat burning after the exercise. Some studies have found that persons doing HIIT training lose twice as much subcutanious fat as persons doing the previously described aerobic exercise. I think it is best of all to do a combination of HIIT and longer duration aerobic exercise, and using more than one machine (running & cycling, eliptical trainer & swimming, etc). This helps avoid overtraining and reap maximum benefits.

Weightlifting is important to help maintain muscle. More muscle increases metabolism and improves fat burning efficiency. Cardio and weightlifting can intefere with each other, so it is beneficial to separate them.

Creating a small caloric deficit is also beneficial for fat loss. I think that you should not go more than a couple hundred calories below maintenance, although some would recommend more. Restricting caloric intake too much may slow down metabolism and increase muscle loss.

There are a lot of diets which claim to increase fat loss by adjusting macronutrient percentages, entering ketosis, rotating/cycling carbs, rotating/cycling calories, optimizing hormones, etc. Many of them do offer some benefit. However, they are not essential and are not a magic bullet to fat loss. Athletes in cardio type sports often maintain low body fats all training season and often follow almost the direct opposite of the recommendiations in many of these diets.

This type of cutting diet has its positives and negatives. When carbs are low (or fat intake is high), the body is more likely to look for alternative fuel sources, such as fat or protein. This increases fat burning. One of many downsides to this approach is that without adaquate carbs for fuel, your workouts suffer (both weights & cardio). Some diets get around this by periodically carbing up, usually near workouts. Another downside is that when exercising while carbs are low, the body is more likely to breakdown muscle protein for fuel. Some diets claim that an increased protein intake will prevent this type of muscle loss because the body will choose dietary proteins over muscle proteins. I am not sure if this is true or not. I would suggest first trying a balanced diet that you can continue after the fat comes off, before going to a ketosis type cutting diet.

Ironman8
03-25-2003, 05:23 PM
Man aka, you're full of fitness knowledge, aren't you :thumbup:

FitBethie4
03-27-2003, 07:34 AM
I couldn't post the other day because the forums are down. I will be doing the shoot between the months of June and July. So I have until then to diet down and get where I need to be. I was just wondering, who competes here, and does anyone ever go to any of the Ohio shows like the Francois, or Ohio Natural? I'm sure plenty went to the Arnold - I worked a booth a couple of the days.... let me know if anyone's competing this year and what shows are good starters as well.