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View Full Version : I"m 31% Body Fat, Looking To Be 15%



Graphix007
02-19-2004, 06:16 PM
here is my diet.
1st meal: protien shake
1 cup oat meal
2 xxx-lean
2nd meal: egg white omlette, soya cheese, ham in 1/2 pita
3rd meal: 1 Cup cottage cheese, Protein shake, 1 xxx-lean.
4th Meal: Bannana, peanuts
5th meal: Chicken breast, Green vegetables, Brown rice, 1 xxx-lean, skim milk
6th meal: Fruit and cottage cheese, protien shake.

I am doing 1 hour of cardio between 1st and second meal every day as well as weight training between 5th and 6th meal every other Day. What changes do I need to make? I am 6 feet, 231 pounds, 29 years old. Iam also taking 50mg of winny every day.

ryuage
02-19-2004, 06:33 PM
what is the breakdown of your diet? calories p/c/f

Graphix007
02-19-2004, 06:37 PM
what is the breakdown of your diet? calories p/c/f
I'm not sure, Ive never broken it down to that. I will do that and post it later. Other than that I'm hoping to see some good gains in 8-10 weeks. Is this obtainable or am I out to lunch :help:

Shao-LiN
02-19-2004, 07:20 PM
Right off the bat, I'd say you're not eating enough to be gaining.

Graphix007
02-19-2004, 07:27 PM
Right off the bat, I'd say you're not eating enough to be gaining.
Muscle Mass? How would you tweak it for optimal body fat loss and optimal muscle gain?

JSully
02-19-2004, 07:29 PM
hi, i went from 21% to 15% in 5 weeks with 1/2 hour cardio before my breakfast and 1/2 cardio after my workout....i hope it works for you.....that is.. if you try it

when i cut down.. i use this for my meal plan...

breakfast @ 0700am: 2 whole eggs, 4 egg whites
snack1 @ 0945am: 1 can tuna in oil, not water
1/2 bag steamed broccoli (sold frozen)
lunch @ 1230pm: 1 piece chicken breast
1/2 bag steamed broccoli
snack2 @ 0330pm: 1 piece chicken breast
1/2 cup cottage cheese
pre-workout (1/2 b4): 1/2 peanut butter sdwch (heavy peanut butter)
-workout @ 7-
post-workout (immed): 1 banana
20-30g protein shake (5 or less carbs)
dinner @ 1030pm: 6 eggwhites
lowfat cheddar cheese
1 can tuna in oil (mix for omelete add salsa for taste)

do that for 5 days straight....(mon-fri)

1/2 hour cardio BEFORE first meal (immed. after wakeup)
1/2 hour cardio AFTER workout

low intensity cardio.. keep the heart rate around 120-130 (130 for age 20's/120 for 30's).. just walk on the treadmill on 15% incline at about 2.5-3.0 for 1/2 hour....

anyways.. do that... mon-fri...
then on sat and sun carb up....

add 2 slices of toast and a cup of quaker oat bran cereal to breakfast
add a red potato or sweet potato to ur 2nd snack @ 330pm
change the 1/2 cups of cottage cheese to 1 whole cup

that right there got me shredded.. i lost about 3 lbs a week doing that.. and as long as ur taking about 10g of glutamine a day. you'll stay strong.. i dropped some strenght but not much at all....

also.. try to get ur hands on some ephedra.. that'll keep the energy up when u lose it cuz of the low carbs.. and stay HEAVY....keep it around 6-8 reps, near failure each set...

i hope that helps some..

harryhoudini66
02-19-2004, 08:09 PM
I was there (30%-35%) and am currently at 13%-15%. The thing that worked best for me was a CKD. If you do not know what a CKD is then do a search. I have lost a total of 70-75 pounds in around a year. 20 of those pounds were on a balanced diet. The rest was all Ketogenic.

Deathwish
02-19-2004, 10:50 PM
You can't gain muscle while cutting. You'll prolly gain a little since you're a n00b but nothing much.

Graphix007
02-19-2004, 10:58 PM
You can't gain muscle while cutting. You'll prolly gain a little since you're a n00b but nothing much.
whats a n00b?

Spartacus
02-19-2004, 11:36 PM
:newbie:

Graphix007
02-20-2004, 12:01 AM
here is my diet.
1st meal: protien shake
1 cup oat meal
2 xxx-lean
2nd meal: egg white omlette, soya cheese, ham in 1/2 pita
3rd meal: 1 Cup cottage cheese, Protein shake, 1 xxx-lean.
4th Meal: Bannana, peanuts
5th meal: Chicken breast, Green vegetables, Brown rice, 1 xxx-lean, skim milk
6th meal: Fruit and cottage cheese, protien shake.

I am doing 1 hour of cardio between 1st and second meal every day as well as weight training between 5th and 6th meal every other Day. What changes do I need to make? I am 6 feet, 231 pounds, 29 years old. Iam also taking 50mg of winny every day.
what I am trying to accomplish is to lose as much body fat as possible with as little muscle loss as possible. I am taking glut. I wouldn't mind some muscle gain in the process, I'm hoping to acheive this in 8-10 weeks.

stufine
02-20-2004, 06:21 AM
So what would happen if he ate enough to gain muscle, would his body fat % still go down. Assuming he didn't gain any more fat?

Would the fat start to disappear?

harryhoudini66
02-20-2004, 10:15 AM
Then a CKD would be perfect for your goals.

workingbrian
02-20-2004, 01:20 PM
i thought T3 would be okay also..

Graphix007
02-21-2004, 03:32 PM
thanks guys

Shao-LiN
02-21-2004, 03:36 PM
Honestly, just cut. I wouldn't be concentrating on gaining at this point. You may gain a bit of LBM as it is easier for those who are just beginning, or are obese, to gain lean mass and shed bodyfat at the same time. But, yes, design your diet and training around a cutting phase.

Graphix007
02-23-2004, 12:21 PM
Honestly, just cut. I wouldn't be concentrating on gaining at this point. You may gain a bit of LBM as it is easier for those who are just beginning, or are obese, to gain lean mass and shed bodyfat at the same time. But, yes, design your diet and training around a cutting phase.
Will Do