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Junior
12-26-2003, 07:08 PM
Well im 175 about 5'10" and i think around 11%. I am going to try and cut to get my abs out a little more. I think I will diet for 2 more weeks.

How much should I be eating in terms of calories? And what about P/F/C? I don't want to drop the carbs as I will look to empty and small.

Should I be eating about 12 calories per body pound to shed fat?

Here is a pic of my midsection now.

I am going to walk on an incline for 30 minutes in the am and 30 minutes post workout.

Thanks for the advice guys.

Saint Patrick
12-26-2003, 10:06 PM
BW x 12 is the general rule for cutting, yes. Make sure you're eating some protein & carbs in the morning before the cardio, so you don't risk losing muscle.

Personally I think you should bulk, but to each his own.

Junior
12-26-2003, 10:55 PM
BW x 12 is the general rule for bulking, yes.

Would this be a typo? BW X 12 for a bulk or a cut?

I know I should be bulking, and I intend on bulking come summer. I have to have my shirt off all winter so I want to be fairly lean. In february or march I will start a clean bulk.

Saint Patrick
12-26-2003, 11:20 PM
DOH! Total typo there man, sorry I meant cutting - I just edited my post.

Junior
12-26-2003, 11:24 PM
Thanks... do you all agree that because I am going on vacation and doing a few other things it is acceptable to wait for the bulk? Would you bulk if you were as small as me and were going to be on a beach in a few weeks?

Saint Patrick
12-26-2003, 11:34 PM
I'm assuming you won't have access to a gym while on vacation. In that case, just eat at maintenance cals until you get back, then bulk like mad.

You're not going to turn in to a fatty in a couple weeks, the beach should be fine while bulking, considering you're at 11% now.

Wedge
12-27-2003, 12:16 AM
Junior, you're only at 11% BF. Even at 15 % BF you still won't look like a sore thumb out there on the beach. Pack on some mass bro, the chicks won't mind one bit ! LOL

Junior
12-27-2003, 10:35 AM
I don't know if I am a t 11% that was just my guess. Thanks for the kind words. I will probably train a few days while on vacation.

Wedge
12-27-2003, 11:07 AM
Get a calculator and work this simple formula to get an idea to what % you actually is. It's not the most accurate way, it's not the only way, but it'll give ya a ballpark estimate.

1. Multiply your weight ( in the nude ) by 1.082
Ex. if you weigh 200 lbs
( 200 ) x ( 1.082 ) = 216.40

2. Add 94.42
Ex. 216.40 plus 94.42 = 310.82
( This is your weight factor )

3. Your waist measurement ( at navel ) x 4.150
Ex. if your waist is 34"
( 34 ) x ( 4.15 ) = 141.10
( This is your waist factor )

4. Weight Factor minus Waist Factor
Ex. 310.82 minus 141.10 = 169.72
( 169.72 is your lean body mass )

5. Actual Weight minus Lean Body Mass
Ex. 200 minus 169.72 = 30.28
( 30.28 is your bodyfat )

6. ( Bodyfat / Actual Weight ) x ( 100 )
Ex. ( 30.28 divided into 200 ) x ( 100 ) = 15.14%

Your bodyfat would be 15.14%

This formula will get ya pretty close. Not exact but close.


Wedge

Junior
12-27-2003, 07:02 PM
Kool thanks...

My goal long term goal (1 year is to keep my waist the same size but put and inch and a half on my arm).

I figure that this is a better goal than a scale weight.

Note I train all body parts the with the same frequency and intensity so if I get an inch and a half on my arm I will get growth every where else too... i am not a curl jocky :)

Junior
04-04-2004, 08:16 PM
I just got some pics back... Here is a picture of where the cut took me too.

I am now trying to gain some weight without gaining too much fat... sorry but I just feel better when I know the abs are a little visible and can be popping out with a week or two of clean eating.