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Thread: I"m 31% Body Fat, Looking To Be 15%

  1. #1
    Wannabebig Member
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    I"m 31% Body Fat, Looking To Be 15%

    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.
    Last edited by Graphix007; 02-19-2004 at 06:18 PM.

  2. #2
    I wannabebig!
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    what is the breakdown of your diet? calories p/c/f

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    Quote Originally Posted by ryuage
    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

  4. #4
    Grasshoppa
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    Right off the bat, I'd say you're not eating enough to be gaining.
    Shao-LiN
    "I tried so hard and got so far, but in the end, it doesn't even matter." - Linkin Park

  5. #5
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    Quote Originally Posted by Shao-LiN
    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?
    Wet Coast Grady

  6. #6
    LittleJake JSully's Avatar
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    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..
    Last edited by JSully; 02-19-2004 at 07:41 PM.
    Jake Sullivan
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  7. #7
    100% Natural harryhoudini66's Avatar
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    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.

  8. #8
    Omerta Deathwish's Avatar
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    You can't gain muscle while cutting. You'll prolly gain a little since you're a n00b but nothing much.

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    Quote Originally Posted by Deathwish
    You can't gain muscle while cutting. You'll prolly gain a little since you're a n00b but nothing much.
    whats a n00b?
    Wet Coast Grady

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    Senior Member Spartacus's Avatar
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  11. #11
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    Quote Originally Posted by Graphix007
    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.
    Wet Coast Grady

  12. #12
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    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?

  13. #13
    100% Natural harryhoudini66's Avatar
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    Then a CKD would be perfect for your goals.

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    i thought T3 would be okay also..

  15. #15
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    thanks guys
    Wet Coast Grady

  16. #16
    Grasshoppa
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    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.
    Shao-LiN
    "I tried so hard and got so far, but in the end, it doesn't even matter." - Linkin Park

  17. #17
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    Quote Originally Posted by Shao-LiN
    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
    Wet Coast Grady

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