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View Full Version : Trying to lower body fat percentage, is this a good diet.



sharkall2003
08-12-2005, 11:58 AM
Okay for the last couple months I have been lifting 5 sets of 6 at about 175-200 lbs for more muscle mass, but now I have decided that I am going to lower my body fat percentage down and I would like to know if I would be goign at it the right way.

I would like to incorporate 30-60 minutes of running every night (so about 3 to 4 miles of running, but will work my way up there). Also, I would like to cycle for about 1 hour a day atleast. Also I would be weightlifting 3 times per week for about 30 mintues to 1 hour. The foods I would be consuming would be 2 bananas everyday, cup of raspberries, 80 grams of whey protein, 5 grams of creatine, half the dosage of ripped fuel (so two pills), skim milk and whatever my parents decide to make. I would be trying to stay between 1500-2000 calories. Would I not be giving my body enough nutrition with this kind of setup? Would I be overtraining? Currently I am at 13.4 percent body fat and I would like to hit 7 percent which is quite a leap but I have the motivation and work ethics to get there.

Jorge Sanchez
08-12-2005, 12:02 PM
We need more info. What is your height, weight, age, maintenance cals, etc?

Without all that information, my guess is that you are not eating enough, especially given the amount of cardio you want to do.

Built
08-12-2005, 12:10 PM
Not enough fat, WAAAAY too much cardio.

sharkall2003
08-12-2005, 12:10 PM
6'0, 188 lbs, 17, maintenance calls are in the vascinity of 2000-2200

sharkall2003
08-12-2005, 12:11 PM
Why do we need all the fat? I barely consume any fat or try my best not to.

Built
08-12-2005, 12:11 PM
I doubt those are your maintenance cals. I can cut on 2000

sharkall2003
08-12-2005, 12:13 PM
That's when I am not lifting, when I am lifting I better be consuming 3000 to stay at a weight

Built
08-12-2005, 12:13 PM
Well, you're lifting now, right?

Built
08-12-2005, 12:14 PM
There's evidence that 0.5g fat /lb LBM is necessary to optimize test production. This, of course, helps you cut.

sharkall2003
08-12-2005, 12:16 PM
Yes. I only work my upper body when lifting though. I bicycle everywhere so I don't want to overuse my legs. I do pushups, bench press', flys, curls.

ShockBoxer
08-12-2005, 12:18 PM
*cough* Maintenance calories 1900 daily average here at 180 lb. Been tracking my weight every day for 3 weeks on that... no change.

Of course, it could be a slowwwwwww cut but it could just as easily be a slowwwwww bulk. won't know for a few more weeks of maintaining that average.

If he tracked it then it's so, low as it seems for a teen. Cutting cals from diet when it's that low already won't be easy unless you're me. Or healthy.

edit: 3000 and maintaining to 2000 maintaining? Weighlifting does not a 1000 calories a day difference make... or I'd be toast.

Built
08-12-2005, 12:18 PM
You better start working those leggies. Cycling like you do is likely to catabolize leg muscle, and your upper body will grow better if you squat and deadlift.

Plus, this work is EXCELLENT for cutting.

Built
08-12-2005, 12:19 PM
Yes. I only work my upper body when lifting though. I bicycle everywhere so I don't want to overuse my legs. I do pushups, bench press', flys, curls.

You don't work your back?

sharkall2003
08-12-2005, 12:22 PM
Okay. Well what about running? Since I run a little right now. Not a whole lot though, only when I get bored. I plan on running the 10k when it comes back to the area and cycling the 27 mile race so I try to stay cardiovascularly fit too. I don't have a gym membership so what should I do about squats? I can do deadlifts, but I don't do a whole lot of weight maybe 250 lbs or so.

Built
08-12-2005, 12:28 PM
Any extended cardio will catabolize muscle without stimulating an anabolic response.

That's why marathon runners have such skinny legs.

Also why you often see a fat, middle-aged man with a gut and skinny legs out jogging.

If you intend to do this much extended cardio, you had better eat extra to compensate, and also do some heavy lifting to help at least hang on to what muscle you have in your legs now.

Cutting is diet and heavy lifting, not cardio.

sharkall2003
08-12-2005, 12:40 PM
Thanks for the information.

Built
08-12-2005, 12:41 PM
You're welcome, and good luck. :)

sharkall2003
08-12-2005, 12:46 PM
Yeah, I am going to be going crazy with it. Well I am going crazy with it right now. All I think, live, breath, eat and sleep is exercise.

Built
08-12-2005, 12:50 PM
Is there some reason you're doing all the running and cycling? Some event you're training for?

jkirkpatrick
08-12-2005, 12:55 PM
Heavy squats allows me to do some serious damage on my bike. The difference between my mountain biking from when I do no leg work to now is night and day.

Squat. Your cycling will improve.

sharkall2003
08-12-2005, 01:20 PM
I am doing the 10 k when it comes back to Green Bay, and I will be running for breast cancer and lots of other cancers too. I will be cycling for helping abused children.

Not to mention I was a cross country runner and I could run forever without getting tired now 10 minutes after I start running and I feel like I am going to fall down. Just not in the shape I once was.

jkirkpatrick
08-12-2005, 01:30 PM
My rides are usually ~50km, but only twice or three times a week at the most. I could ride more, but then lift less. I'm happy with the compromise I have. :)

sharkall2003
08-12-2005, 01:32 PM
Yeah, in the beginning of the summer I was riding 25 miles each day then I stopped becauseu I wanted to start lifting, but I want to do both and do them efficiently. Well I'm off to work talk to you (plural) later.