The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 17 of 17
  1. #1
    Wannabebig Member slick's Avatar
    Join Date
    Jan 2007
    Location
    DE
    Posts
    64

    Healthy way to loose body fat %

    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!
    205lbs 2/15/09
    Cutting to 180.

    Bench: 275x5
    Squat: 300
    Deads: 300
    height:5'9"
    age:20

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Senior Member Mr. D's Avatar
    Join Date
    Mar 2006
    Location
    TX
    Posts
    724
    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.

  4. #3
    Team Chesticles! Unholy's Avatar
    Join Date
    Apr 2005
    Location
    NY
    Posts
    3,880
    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.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

  5. #4
    Wannabebig Member slick's Avatar
    Join Date
    Jan 2007
    Location
    DE
    Posts
    64
    now would cardio(running) and or (swimming) sessions help with this process? or a more intense ab workout?
    205lbs 2/15/09
    Cutting to 180.

    Bench: 275x5
    Squat: 300
    Deads: 300
    height:5'9"
    age:20

  6. #5
    Wannabebig Member hockeytwo1's Avatar
    Join Date
    Jan 2007
    Location
    Dallas,TX
    Posts
    0
    Fat covering your abdominal muscles is what prevents you from seeing the muscles, a more intense workout wouldn't really do anything.

  7. #6
    Wannabebig Member slick's Avatar
    Join Date
    Jan 2007
    Location
    DE
    Posts
    64
    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
    205lbs 2/15/09
    Cutting to 180.

    Bench: 275x5
    Squat: 300
    Deads: 300
    height:5'9"
    age:20

  8. #7

  9. #8
    Wannabebig Member slick's Avatar
    Join Date
    Jan 2007
    Location
    DE
    Posts
    64
    Quote Originally Posted by hockeytwo1 View Post
    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?
    205lbs 2/15/09
    Cutting to 180.

    Bench: 275x5
    Squat: 300
    Deads: 300
    height:5'9"
    age:20

  10. #9
    Wannabebig Member slick's Avatar
    Join Date
    Jan 2007
    Location
    DE
    Posts
    64
    Quote Originally Posted by Built View Post
    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
    205lbs 2/15/09
    Cutting to 180.

    Bench: 275x5
    Squat: 300
    Deads: 300
    height:5'9"
    age:20

  11. #10
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    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.

  12. #11
    Banned KingJustin's Avatar
    Join Date
    Sep 2002
    Location
    Atlanta, GA
    Posts
    3,025
    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.
    Last edited by KingJustin; 03-12-2007 at 09:14 PM.

  13. #12
    Not without incident..... Mad Martigan's Avatar
    Join Date
    Oct 2005
    Location
    Louisiana
    Posts
    231
    250 sounds like a lot to me.

  14. #13

  15. #14
    Wannabebig Member slick's Avatar
    Join Date
    Jan 2007
    Location
    DE
    Posts
    64
    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?
    205lbs 2/15/09
    Cutting to 180.

    Bench: 275x5
    Squat: 300
    Deads: 300
    height:5'9"
    age:20

  16. #15
    C.S.C.S. ddegroff's Avatar
    Join Date
    Jun 2005
    Location
    Colorado
    Posts
    3,817
    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.
    Make Shift IF diet
    My Training Experience
    GET BODY SMART
    Goals:
    CF WOD and Recomp...
    "My fault. I was fiddling with the Gravitational Constant of the Universe again.
    I've set it back - you might need to reboot, though..." -Built

    "Nothing can stop the man with the right mental attitude from achieving his goal--
    nothing on earth can help the man with the wrong attitude" - Thomas J

    "Obsessed is what the lazy call the dedicated" - Slim Schaedle

  17. #16
    Wannabebig Member slick's Avatar
    Join Date
    Jan 2007
    Location
    DE
    Posts
    64
    Quote Originally Posted by slick View Post
    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
    205lbs 2/15/09
    Cutting to 180.

    Bench: 275x5
    Squat: 300
    Deads: 300
    height:5'9"
    age:20

  18. #17
    Team Chesticles! Unholy's Avatar
    Join Date
    Apr 2005
    Location
    NY
    Posts
    3,880
    Damn dude. Just eat less. Screw the sauna your not trying to cut water weight.
    Last edited by Unholy; 03-15-2007 at 08:59 PM.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
    Chronological Picture Thread 2005-Current
    Pro Status or Bust..2011

    At Large Nutrition, Optimize YOUR body!

Similar Threads

  1. 30 biggest lies about BodyBuilding!!!
    By KidMan in forum Bodybuilding & Weight Training
    Replies: 40
    Last Post: 09-07-2009, 03:06 PM
  2. Healthy Body Fat?
    By MM in forum General Chat
    Replies: 11
    Last Post: 03-13-2005, 07:48 PM
  3. Intro and History (long)
    By BobbyRS in forum Diet and Nutrition
    Replies: 10
    Last Post: 06-21-2003, 01:25 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •