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View Full Version : Healthy way to loose body fat %



slick
03-11-2007, 09:37 PM
Im about 187, and happy that ive been able to put on the weight/mass through diet/protein, etc.

My upper 4 pack of abs are fairly defined, but my lower two are consumed by some flab. Got my body fat percentage done and it was 15 and some change, which was 1% or 2 below average for my build/age/etc.

I want to cut that body fat percent down, without taking away from the food intake/carbs which in turn would take away from mass hypothetically speaking.

So I would like to do this in a healthy way. A personal trainer I sat down and talked to said for example if im eating 5 cookies a day, make it 2, if i eat icecream after dinner take out the icecream. But this really hasnt been showing any results, and i eat healthy, salads, protein (food and shakes), and all of that.


Which brings me to you guys, help me drop that body fat, my goal is around 10-11%, enough to develop and define my lower abs.


Thanks so much!

Mr. D
03-11-2007, 09:52 PM
To drop body fat, you are going to have be in caloric deficit, i.e you very likely wont be gaining any more muscle.

Have you been tracking what/how much you eat a day?If not, I would start by going to www.fitday.com. If the way youve been eating for last couple of weeks hasnt allowed you to drop or gain weight then thats your maintence cals. You would need to take 20% off of that and eat that until you reach your goals. You may have to reduce further as time passes.

Unholy
03-11-2007, 09:52 PM
If you can see the top 4 then your under 15%, also track your cals on www.fitday.com for a week of how you've been eating and drop that number by a few hundred. Continue to lift heavy and the fat should slowly come off.

slick
03-12-2007, 08:38 PM
now would cardio(running) and or (swimming) sessions help with this process? or a more intense ab workout?

hockeytwo1
03-12-2007, 08:51 PM
Fat covering your abdominal muscles is what prevents you from seeing the muscles, a more intense workout wouldn't really do anything.

slick
03-12-2007, 08:59 PM
today i did my food intake on fitday.com

this is what i came up with
CALS FAT Carb Protein
Totals 3124 101 300 250





is this too much protien intake, i only did two shakes today @ 3 scoops per shake, 24g a scoop 72 per shake.

i usually do three

Built
03-12-2007, 09:00 PM
Good.

Do this for a week. Post the average.

slick
03-12-2007, 09:04 PM
Fat covering your abdominal muscles is what prevents you from seeing the muscles, a more intense workout wouldn't really do anything.

ok, so a calorie burning 35 minute swim @ 25-30 lengths wouldnt help..

or a 45 min 5 mile run on the treadmill?

slick
03-12-2007, 09:06 PM
Good.

Do this for a week. Post the average.

is this too much protien? my pie chart looks about even for fat carbs and protien

Built
03-12-2007, 09:11 PM
Ignore the pie chart.

And no, it's not. But it may be too many calories. Track and watch what happens to your weight. If you don't gain or lose, you've discovered maintenance. To lose weight, drop 20% of your calories and keep lifting heavy.

KingJustin
03-12-2007, 09:12 PM
Protein should be really high when you cut. 250g when you weigh 187 is pretty much ideal.

If anything I would say drop carbs.

Try to get the majority of your carbs from vegetables, and some from fruits, and the majority of your fats from nuts, seafood, olive oil and fish oil.

Also, consider doing HIIT (sprint repeats) instead of slow jogs.


Edit: And yeah, that's probably too many calories for your weight. I'd probably drop down to 2600-2800.

Mad Martigan
03-12-2007, 09:26 PM
250 sounds like a lot to me.

Built
03-13-2007, 01:36 AM
I eat between 170 and 220g of protein a day. 250g isn't that much.

slick
03-14-2007, 07:35 PM
what are ideal numbers as far as the carbs vs fat vs protien?

should protein always be higher then a certain something, should carbs be in a certain range, fat in a certain range?





also. how about a sauna? i have access to one at my gym...would that have any benefit?

ddegroff
03-14-2007, 08:27 PM
Protein atleast 1g/lb of LBM
Fat atleast .5g/lb of LBM

After those are met fill in with what you want.

The swimming will increase your maintenance calories, it won't hurt. HIIT is one of the best forms, do a search it will turn out tons of info.

slick
03-15-2007, 08:41 PM
also. how about a sauna? i have access to one at my gym...would that have any benefit?

??????????? would it be healthy to hit the sauna or no?.. maybe lose a few lbs? no?
outnumber

Unholy
03-15-2007, 08:53 PM
Damn dude. Just eat less. Screw the sauna your not trying to cut water weight.