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Thread: Getting below 10% BF

  1. #1
    Wannabebig Member Gibbe84's Avatar
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    Getting below 10% BF

    I'm currently around 20% BF and am on a cut. Just begun. I am looking to get down to 10% or below within the next 3-4 months. Are there any particular diets I should be looking to follow. Currently I eat a breakfast bar and yogurt for breakfast, sandwich with no butter for lunch and then fish and salad for dinner. In between i'll eat cereal bars. Maybe 2 more a day. I'm really struggling to get my BF% much lower. Any ideas, routines or tips I need to follow?

  2. #2
    Abominable Yeti Sandwich's Avatar
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    Sounds to me like your diet needs a complete overhaul.

    Read the stickies to see what you should be eating.

  3. #3
    Senior Member 8.8's Avatar
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    ^^^^^ agree wheres the protein?? you need ay more!
    Way down this road, in a gym far away, a young man was once heard to say, "I've repped high and I've repped low, No matter what I do my legs won't grow."

    He tried leg extensions, leg curls, and leg presses, too. Trying to cheat these sissy workouts he'd do. From the corner of the gym where the big men train, Through a cloud of chalk and the midst of pain.

    Where the big iron rides high and threatens lives, Where the noise is made with big forty fives. A deep voice bellowed as he wrapped his knees, A very big man with legs like trees.

    Laughing as he snatched another plate from the stack, Chalking his hands and monstrous back, Said "Boy stop lying and don't say you've forgotten, Trouble with you is you ain't been SQUATTIN"

  4. #4
    Senior Member getfit's Avatar
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    ditch the cereal bars I'm sure they're full of sugar and crap.Eat oats,boiled eggs in the morning
    Last edited by getfit; 04-18-2007 at 08:03 AM.
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

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  5. #5
    Wannabebig Member Gibbe84's Avatar
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    Protein's in either tuna or chicken for dinner with salad or veg. I'm not sure what to really bring in throughout the day in terms of increasing protein intake. I also have problems with breakfasts. Do you guys just eat eggs on their own? I've never been a breakfast person which is why I have cereal or meal bars.

  6. #6
    Senior Member getfit's Avatar
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    make a shake and toss in some grinded oats.I eat about 8 boiled eggs and eat 2 of those with the yolks.
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  7. #7
    Wannabebig Member Gibbe84's Avatar
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    I don't even have a blender at the moment and am a little short of cash. Only shakes I have are milk and protein power.

  8. #8
    Senior Member getfit's Avatar
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    do you like oats?
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  9. #9
    Wannabebig Member Gibbe84's Avatar
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    Never really tried oats tbh. Do you mean like porridge?

  10. #10
    Senior Member getfit's Avatar
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    yeah
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  11. #11
    Wannabebig Member Gibbe84's Avatar
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    I'll give it a go. Are sandwiches with wholemeal organic bread with no butter but pork and herbs ok for lunch? That's what I eat most days lunch time.

  12. #12
    Senior Member 8.8's Avatar
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    protien once a day is not enough-

    hard boiled egg!!!!like getfit said for breakfast!! i also make protein pancakes just mix some oats protien powder and water and throw em on the skillet if your not a morning person make them the night before and take them with you in the am
    Way down this road, in a gym far away, a young man was once heard to say, "I've repped high and I've repped low, No matter what I do my legs won't grow."

    He tried leg extensions, leg curls, and leg presses, too. Trying to cheat these sissy workouts he'd do. From the corner of the gym where the big men train, Through a cloud of chalk and the midst of pain.

    Where the big iron rides high and threatens lives, Where the noise is made with big forty fives. A deep voice bellowed as he wrapped his knees, A very big man with legs like trees.

    Laughing as he snatched another plate from the stack, Chalking his hands and monstrous back, Said "Boy stop lying and don't say you've forgotten, Trouble with you is you ain't been SQUATTIN"

  13. #13
    Wannabebig Member Gibbe84's Avatar
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    Thanks for your time

  14. #14
    Cardio bunny Alex.V's Avatar
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    Honestly, that's not that terrible a diet, it's the specifics. Cereal bars.. what kind? Are these bars loaded with oats, nuts, etc... or granola bars filled with cane syrup? Is this high sugar yogurt, or plain 2% yogurt? The sandwich sounds fine, but is this actual whole grain, dark, crusty bread, or is this white bread with 10% wheat flour in it? Is the pork you put on it the honey roasted, high fat ham, or thin sliced deli pork loin?

    The devil's in the details, man. Two people can be eating almost exactly the same thing on paper, but if you look at the specifics a little more, you'll start to find problems.
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  15. #15
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    I agree with GF, and if you can't afford eggs then you have bigger things to worry about than getting ripped.
    Last edited by Rock Steady; 04-18-2007 at 09:14 AM.
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  16. #16
    shot a man in reno Mik's Avatar
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    Take a drive out to the country and steal a chicken.

  17. #17
    Wannabebig Member Gibbe84's Avatar
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    Quote Originally Posted by Belial View Post
    Honestly, that's not that terrible a diet, it's the specifics. Cereal bars.. what kind? Are these bars loaded with oats, nuts, etc... or granola bars filled with cane syrup? Is this high sugar yogurt, or plain 2% yogurt? The sandwich sounds fine, but is this actual whole grain, dark, crusty bread, or is this white bread with 10% wheat flour in it? Is the pork you put on it the honey roasted, high fat ham, or thin sliced deli pork loin?

    The devil's in the details, man. Two people can be eating almost exactly the same thing on paper, but if you look at the specifics a little more, you'll start to find problems.

    Cereal bars are oats and fruit. No syrup.

    None of that white bread crap. It's proper organic wholemeal.

    Pork is pork haslett which is sliced and a mixture of pork and herbs.

  18. #18
    Wannabebig Member Gibbe84's Avatar
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    Quote Originally Posted by Rock Steady View Post
    I agree with GF - if you can't afford eggs then you have bigger things to worry about than getting ripped.
    I can afford eggs. Was just saying I can't be going out buying processors or blenders.

  19. #19
    Wannabebig Member Gibbe84's Avatar
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    Quote Originally Posted by Mik View Post
    Take a drive out to the country and steal a chicken.
    I live in the country which is what creates my time problems cos getting to work takes up too much time. No chickens here just sheep and cows. Get my eggs from farm shops fresh, also get the meat from country butchers. None of this supermarket crap.

  20. #20
    shot a man in reno Mik's Avatar
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    Quote Originally Posted by Gibbe84 View Post
    I live in the country which is what creates my time problems cos getting to work takes up too much time. No chickens here just sheep and cows. Get my eggs from farm shops fresh, also get the meat from country butchers. None of this supermarket crap.
    I'm in the sticks too. The drive is worth it IMO though.

  21. #21
    Wannabebig Member Gibbe84's Avatar
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    Agree I love it for the walks in the hills. Great for taking my dog out too. I'd drive an extra hour just for the views waking up in the morning.

  22. #22
    Senior Member 8.8's Avatar
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    Quote Originally Posted by Gibbe84 View Post
    I live in the country which is what creates my time problems cos getting to work takes up too much time. No chickens here just sheep and cows. Get my eggs from farm shops fresh, also get the meat from country butchers. None of this supermarket crap.
    thatd be awesome to have fresh stuff from farm shops all the time - sumermarkets do suck
    Way down this road, in a gym far away, a young man was once heard to say, "I've repped high and I've repped low, No matter what I do my legs won't grow."

    He tried leg extensions, leg curls, and leg presses, too. Trying to cheat these sissy workouts he'd do. From the corner of the gym where the big men train, Through a cloud of chalk and the midst of pain.

    Where the big iron rides high and threatens lives, Where the noise is made with big forty fives. A deep voice bellowed as he wrapped his knees, A very big man with legs like trees.

    Laughing as he snatched another plate from the stack, Chalking his hands and monstrous back, Said "Boy stop lying and don't say you've forgotten, Trouble with you is you ain't been SQUATTIN"

  23. #23
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Quote Originally Posted by Gibbe84 View Post
    I can afford eggs. Was just saying I can't be going out buying processors or blenders.
    I figured you could! If you don't mind eggs, or even if you kind of do, eat up! Great way to help retain muscle. (Lots o' protein)
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  24. #24
    Senior Member Mr. D's Avatar
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    To the OP, what are your stats? Age,height,weight?

    You need to eat 1g/lbm of protein and 0.5g/lbm of fat.

    LBM = bodyweight - bodyfat
    bodyfat = bodyweight x BF%

    All meals should be centered around protein.

  25. #25
    Wannabebig Member Gibbe84's Avatar
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    Quote Originally Posted by Rock Steady View Post
    I figured you could! If you don't mind eggs, or even if you kind of do, eat up! Great way to help retain muscle. (Lots o' protein)
    Yeah it's two things together really. I'm going to stay with my GF who I met when she was studying here. She's now back in Brazil in Rio where you need to look hot on the beach. So i'm saving my cash for that but at the same time not trying to ruin my diet and routine and cut.

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