Thread: Can I get cut or down to 10-12%BF by...

Well how many pounds are you dropping by week?

Well...when I started, Approx. January 30th I was 210lbs. I weighed myself this morning and I was 203. I figure if I can lose 5 lbs./month, then I should get there. But, I want to know if my current diet plan and weight traing will be sufficient.

Steed77, I'm no expert, but it looks pretty good to me. The only thing that stood out to me in your diet was only 40g of fat. I think one of the mods will probably reccomend higher, like 60g or so coming from heathy sources like fish oils, avocado, nut butters, olive oil, etc... Good luck hitting your goal. I think 5 lbs. a month is certainly attainable.

Originally Posted by boilermaker

Steed77, I'm no expert, but it looks pretty good to me. The only thing that stood out to me in your diet was only 40g of fat. I think one of the mods will probably reccomend higher, like 60g or so coming from heathy sources like fish oils, avocado, nut butters, olive oil, etc... Good luck hitting your goal. I think 5 lbs. a month is certainly attainable.

Thanks for your response and encouragement

We have almost the exact same stats If i get super strict with my training, suppliments, and diet, 3-4 lbs a week is possible and no loss in strength. October should be easy. Im shooting for 190 by May, then start a bulk.

Whats your diet look like. I have to have 1600 cal at most or it takes me forever to loose anything. 5-6 meals and i dont get hungry on so little.

Originally Posted by nsimmons

We have almost the exact same stats If i get super strict with my training, suppliments, and diet, 3-4 lbs a week is possible and no loss in strength. October should be easy. Im shooting for 190 by May, then start a bulk.

Whats your diet look like. I have to have 1600 cal at most or it takes me forever to loose anything. 5-6 meals and i dont get hungry on so little.

WOW..1600 calories??? I wonder if I need to go that low
My diet is attatched to the first post in this thread. Take a look and tell me what you think///well..if ya want! My daily calories are at 2113 as of right now. I have a break down of all my meals in the attatchment.

How much do you weigh right now? I am at 203 right now. I used to be between 190-195 consistantly...but that wasn't low enought for my abs to show. I think I need to be down to between 170-175!

When i was at my heaviest 240 I spent hours and hours crunching numbers working out exact macro ratios for my stats and came in at 1917 calories per day 50% carb 35% protein 15% fat.

Ive tried other ratios but this helps keep up the energy. I had to cut out some cardio when i started training legs heavy (bad knee) again so ive dropped it to 1600, which i know is low.

Im 206 right now. Over the last month since i started religious logging, Ive lost 2" from my waist and 2" from my chest. Legs/arms stayed the same. Ive only lost 4 lbs over the month but i did start creatine again and Im retaining a fair amount of water. Im have a very noticible pump from it. Still trying to figure out how much fat 2" from the waist would be. 10-12 lbs maybe? People have noticed.

All my lifts have increased or stayed the same over this time. Im also taking a shit load of supp's which are helping. Multi's, bcaa, glutamine, fish oils, a ton of vit c, creatine mono, whey, glucosamine, q10. Occasionally some ephedrine, but this brand makes me very bitchy so maybe once a week for energy.

I eat rice, chicken fish, veggies thats it. Best thing i found is to spread the supps and food out so I have energy to run my ass off. Workout now is weights 3 on 1 off (chest/back, arms/shoulders, legs), and cardio every day except 2 days after legs. Abs on weight day off. This is very effective but very draining i must have 10 hours sleep a day, 9 and im a zombie.

My goal is drop as much by may, because I have a schedule change and i wont have time or energy to do so much.

Funny thing is I can see my abs, they're buried deep but if i flex theres a definite 6 pack outline. I cant remember being under 200, so i dont know how low i need to go.

[edit]
Just saw the pdf. Your ratios look almost identicle to mine. What i did to calcuate a total was take averages from as many bf formulas plus an impedance scale to figure out my lean body mass. Then i set up my diet with 1 gram protein per lb lbm and made it 35% of the total. Came in about 200 cal shy of yours. What i usually do is make 1 huge batch and put it all in seperate tupperwares. Its easy and quick to do this, but can get boring. Mix up the spices and veggies.

Originally Posted by nsimmons

When i was at my heaviest 240 I spent hours and hours crunching numbers working out exact macro ratios for my stats and came in at 1917 calories per day 50% carb 35% protein 15% fat.

Ive tried other ratios but this helps keep up the energy. I had to cut out some cardio when i started training legs heavy (bad knee) again so ive dropped it to 1600, which i know is low.

Im 206 right now. Over the last month since i started religious logging, Ive lost 2" from my waist and 2" from my chest. Legs/arms stayed the same. Ive only lost 4 lbs over the month but i did start creatine again and Im retaining a fair amount of water. Im have a very noticible pump from it. Still trying to figure out how much fat 2" from the waist would be. 10-12 lbs maybe? People have noticed.

All my lifts have increased or stayed the same over this time. Im also taking a shit load of supp's which are helping. Multi's, bcaa, glutamine, fish oils, a ton of vit c, creatine mono, whey, glucosamine, q10. Occasionally some ephedrine, but this brand makes me very bitchy so maybe once a week for energy.

I eat rice, chicken fish, veggies thats it. Best thing i found is to spread the supps and food out so I have energy to run my ass off. Workout now is weights 3 on 1 off (chest/back, arms/shoulders, legs), and cardio every day except 2 days after legs. Abs on weight day off. This is very effective but very draining i must have 10 hours sleep a day, 9 and im a zombie.

My goal is drop as much by may, because I have a schedule change and i wont have time or energy to do so much.

Funny thing is I can see my abs, they're buried deep but if i flex theres a definite 6 pack outline. I cant remember being under 200, so i dont know how low i need to go.

[edit]
Just saw the pdf. Your ratios look almost identicle to mine. What i did to calcuate a total was take averages from as many bf formulas plus an impedance scale to figure out my lean body mass. Then i set up my diet with 1 gram protein per lb lbm and made it 35% of the total. Came in about 200 cal shy of yours. What i usually do is make 1 huge batch and put it all in seperate tupperwares. Its easy and quick to do this, but can get boring. Mix up the spices and veggies.

I also lost 2" from my waist this past month. 39" to 37". But...like you, I also haven't had much change in my arms. My chest lost about 1/2". My abs also have a slight outline...in the right lighting..LOL!!! Hopefully getting down to 175 will be enough. My current ration of Protien/CARBS/FATS is 41%, 51%, 8% respectively. I actually make all of my food sunday night!

I'll see how this next month goes. If I can't lose 5 lbs. by April 1...I think I will have to knock off about 300-400 Calories.

Good luck with your diet...I'll keep ya posted on mine. I am going to post pictures in Sept. or Oct. to show progress.

Goodluck

if u just started working out u should see crazy results..workout harder

nsimmmons and steeed, IM not sure at 200 somethign pounds 2200 or less cals are enough...I am at 167 and im cutting, and I intake about 2000 calories (I THINK) and im showing good results, about 1 pound a week and my abs are getting leaner every week. U want to keep as much as muscle as possible and lose fat.

Ok so your diet looks pretty good but I think you need to do a few things differently here.

1. Meal 1 looks ok. I would remove the apple and add it to either meal 2 instead. Also, add in some healthy fats - fish oil, flax oil, olive oil, avocado etc..

2. On meal 2 - You need more protein here. Try to get 30-40G of protein and also skip the carrots and have celery instead. One more thing..........Add in some healthy fats. - fish oil, flax oil, nuts, avocado etc.

3. Meal 3 is good just add in some healthy fats.

4. Meal 4 is lacking protein. The yogurt is good but you need more protein. Why not make add in some whey here.........Is this your PWO?

5. Meal 5- What kind of potato is this? For cutting you may prefer to switch to sweet potato or yams instead.

6. Meal 6 - little more cottage cheese. You have almonds in 2 meals and no other healthy fats. Keep the almonds here but I would change your fats in your other meals and keep it to only one serving of nuts per day.

Originally Posted by Jodi

Ok so your diet looks pretty good but I think you need to do a few things differently here.

1. Meal 1 looks ok. I would remove the apple and add it to either meal 2 instead. Also, add in some healthy fats - fish oil, flax oil, olive oil, avocado etc..

2. On meal 2 - You need more protein here. Try to get 30-40G of protein and also skip the carrots and have celery instead. One more thing..........Add in some healthy fats. - fish oil, flax oil, nuts, avocado etc.

3. Meal 3 is good just add in some healthy fats.

4. Meal 4 is lacking protein. The yogurt is good but you need more protein. Why not make add in some whey here.........Is this your PWO?

5. Meal 5- What kind of potato is this? For cutting you may prefer to switch to sweet potato or yams instead.

6. Meal 6 - little more cottage cheese. You have almonds in 2 meals and no other healthy fats. Keep the almonds here but I would change your fats in your other meals and keep it to only one serving of nuts per day.

1) No apple for first meal? Why?

2) Why Celery instead of Carrots?

3) CHECK

4) What is PWO? Lately I have been having 1 Scoop of Muscle Milk with 1-2 Scoops of Whey after my workout..about 5pm (Sometimes this is my substitute for dinner...is that bad?

5) I am using just a "regular" or medium sized potato. I can't stand Yams...or sweet potatoes...what else could I eat instead?

6) CHECK

Jodi,
Thank you for your great response to my initial question. I ask the return questions, only becaue I would like to know "why". I am not trying to be a smart-a$$!

Thanks you!

Originally Posted by Steed77

1) No apple for first meal? Why?
Because you have a lot of carbs in that meal with the cereal and milk

2) Why Celery instead of Carrots?

Carrots are a starchy veggie - Celery is a fibrous veggie - Fibrous Veggies = Free Foods

3) CHECK

4) What is PWO? Lately I have been having 1 Scoop of Muscle Milk with 1-2 Scoops of Whey after my workout..about 5pm (Sometimes this is my substitute for dinner...is that bad?

PWO=Post WorkOut - Yes - that is a bad substitute. You should have solid foods and save the Shakes for PWO or if you need a quick MRP make one with Protein, Oats and Natty PB

5) I am using just a "regular" or medium sized potato. I can't stand Yams...or sweet potatoes...what else could I eat instead?

Brown Rice or Oatmeal - you could also have red potatoes occassionally but I would try and get some good nutritious complex carbs such as the brown rice and oats.

6) CHECK

Jodi,
Thank you for your great response to my initial question. I ask the return questions, only becaue I would like to know "why". I am not trying to be a smart-a$$!

Thanks you!

Np See my comments in bold above.

It's good to ask questions - that is the way you learn
Sorry I didn't get back to this yesterday.

No problem...respond when you can. I really appreciate the feedback.

I HAVE to find some wa to get rid of this FAT! I'm so tired of looking at it! Lucklyy, I've gotten past the first month(usually the hardest for me). I've been very consistent, so I'll just keep pluggin' away and change a few meals in m diet and see what happens.

Again...I appreciate the feedback!

Any questions that I wrote in bold?

Originally Posted by Jodi

Any questions that I wrote in bold?

I think I am good for now...but I might have some more...well...I know I will have more questions later Thanks for your help!

Is doing 40 minutes of Cardio, 5-6 days/wk, "killing" my metabolism? I have been eating a strict diet, as I have already posted, for about a month and 2 weeks(give or take). I started out at 206lbs. and I have been stuck on 203lbs. for two weeks now. My goal is to lose 5lbs./month, which seems like an attainable goal

Oh, and Jodi...I have changed my diet slightly, as you recommened. I just feel like I should be seeing more results. I have been working my butt off, and the only thing I am really noticing is my arms and chest. Maybe that is where I am losing fat first I don't know...maybe I am expecting too much in too little time.

I thought I would try to lay off the cardio for 2-3 weeks to see if that makes a difference. Seems a little early for a plateu...who knows!?!? Should I keep some cardio in, or take a break from it for a while???

Any ideas? This is getting frustrating

Cardio.............I would cut it back. I would suggest you do 2 20min sessions of HIIT and 2 sessions of traditional cardio for 40 mins.

Can you paste an update of your diet in here please.

Originally Posted by Jodi

Cardio.............I would cut it back. I would suggest you do 2 20min sessions of HIIT and 2 sessions of traditional cardio for 40 mins.

Can you paste an update of your diet in here please.

MEAL QTY PROTIEN CARBS FAT SUGAR FIBER CALORIES

Breakfast

Egg-White 4 16 0 0 0 0 68
Go-Lean(Cereal) 1 Cup 13 30 1 6 10 140
Non-Fat Milk 1 Cup 10 13 0 13 0 90



Snack

Chicken Tender 2 18.6 0 0.32 0 0 80
Carrots(Celery) 1/2 Cup 1 12 0 8 4 53.3 (Not sure of CALS...but I eat 2 full "sticks" of celery now, instead of the carrots)

Lunch

Chicken Breast 1 25 0 2.5 0 0 130
Broccoli 1/2 Cup 4 5.3 0 2.7 2.7 33.3
Brown Rice 6 TBSP 8 68 3 0 4 340
Apple 1 0.4 19.1 0.3 0 3.4 72


Snack

Non-Fat Yogurt 1 Cup 11 16 0 15 0 110(plus one scoop WHey)
Unswt App-Sau 1/2 Cup 0 15 0 11 2 50
Almonds 21 pc. 7 7 14 0 3 180


WORKOUT(I've been having 1 scoop musclemilk/2 scoops Whey after workout...)


Dinner

Chicken Breast 2 50 0 5 0 0 260
Broccoli/Carrots 1 Cup 5 17.3 0 10.7 8 86.6
Potato 1 4 26 0 3 3 160

Snack

Cottage Cheese 1/2 Cup 14 4 0 4 0 80
Almonds 21 pc. 7 7 14 0 3 180

TOTAL 194(41%) 239.7(51%) 40.12(8%) 73.4 43.1


2113.2BMR



I am also taking the following Supps.:

Multi-Vit.
Flax Seed Oil
L-Carnitine
Glutamine
Thermo-Cuts
Kre-Alkalyn Creatine (Liquid Power Gels)



The copy and pasting is poor...sorry...but that was the quickest way. If you'd like me to clean it up I can...but you get the jist of what's up!

I am at 204-206lbs. right now.... about 20-21%BF

Originally Posted by Steed77

MEAL QTY PROTIEN CARBS FAT SUGAR FIBER CALORIES

Breakfast

Egg-White 4 16 0 0 0 0 68
Go-Lean(Cereal) 1 Cup 13 30 1 6 10 140
Non-Fat Milk 1 Cup 10 13 0 13 0 90
Ok, this is good. I think you would be better having 1 whole egg and 2 whites here instead though.

Snack

Chicken Tender 2 18.6 0 0.32 0 0 80
Carrots(Celery) 1/2 Cup 1 12 0 8 4 53.3 (Not sure of CALS...but I eat 2 full "sticks" of celery now, instead of the carrots)
Not enough protein. You have a real lot of protein in your first meal but not nearly enough here. You need 2 more of those chicken tenders.
Lunch

Chicken Breast 1 25 0 2.5 0 0 130
Broccoli 1/2 Cup 4 5.3 0 2.7 2.7 33.3
Brown Rice 6 TBSP 8 68 3 0 4 340
Apple 1 0.4 19.1 0.3 0 3.4 72
Good but how the hell do you think brown rice has 68G of Carbs for 6Tablespoons 1/2 C. Cooked brown rice has 25G of carbs. Are you measuring this dry?

Snack

Non-Fat Yogurt 1 Cup 11 16 0 15 0 110(plus one scoop WHey)
Unswt App-Sau 1/2 Cup 0 15 0 11 2 50
Almonds 21 pc. 7 7 14 0 3 180

Ok this is good but too many meals with almonds. cut the almonds from this meal or from your last meal and replace it with some EFA's.


WORKOUT(I've been having 1 scoop musclemilk/2 scoops Whey after workout...)
What are the macros on this?

Dinner

Chicken Breast 2 50 0 5 0 0 260
Broccoli/Carrots 1 Cup 5 17.3 0 10.7 8 86.6
Potato 1 4 26 0 3 3 160
Is that a sweet potato? Watch the carrots
Snack

Cottage Cheese 1/2 Cup 14 4 0 4 0 80
Almonds 21 pc. 7 7 14 0 3 180
Increase your cottage cheese to a full cup. Is that FF Cottage Cheese?

TOTAL 194(41%) 239.7(51%) 40.12(8%) 73.4 43.1


2113.2BMR



I am also taking the following Supps.:

Multi-Vit.
Flax Seed Oil
L-Carnitine
Glutamine
Thermo-Cuts
Kre-Alkalyn Creatine (Liquid Power Gels)



The copy and pasting is poor...sorry...but that was the quickest way. If you'd like me to clean it up I can...but you get the jist of what's up!

I am at 204-206lbs. right now.... about 20-21%BF

More comments above.

Normally I wouldn't modify it again for you but you seem to be concerned that what are currently doing is not working.

Hey, Jodi!

I am new to posting but have been lurking for awhile. My stats are about the same as Steed77, I was wondering are his calories alittle low. I cycle about 2,500 calories(for 3 days), and 2,900(for 2 days) right now. Should I lower my intake even more?

Originally Posted by boilermaker

Steed77, I'm no expert, but it looks pretty good to me. The only thing that stood out to me in your diet was only 40g of fat. I think one of the mods will probably reccomend higher, like 60g or so coming from heathy sources like fish oils, avocado, nut butters, olive oil, etc... Good luck hitting your goal. I think 5 lbs. a month is certainly attainable.

I'd say 100 grams of health fats.


FAT DOESNT MAKE YOU FAT!

Originally Posted by Jodi

More comments above.

Normally I wouldn't modify it again for you but you seem to be concerned that what are currently doing is not working.

First, let me say...THANK YOU for making an exception I do appreciate the feedback, advice and effort you put into your posts.

Next...

The cottage cheese I am using IS FAT FREE! 1/2 cup= 4 carbs, 14 protein, 80 Cals.

MACROS??? Are you talking about my workout? Or the Whey/Muscle Milk?

My workout is as follows:

Cardio:

40 minutes/day; 6 days a week (elliptical X-trainer) I have switched to 40 min. 2x/week...first 20 HIIT and second 20 traditional.
HR- 125 (Fat Burning Zone)

1-2x/week Walking for 30 minutes(NOT in addition to X-Trainer)



Weight/Resistance Training:

Day 1: Chest

- Bench press(with cables) 160lb 3 sets of 15
- Incline Dumbell press w/ 35lb dumbbells 3 sets of 15
- Chest Flys w/ 100lb. (Cables)-Probably about 35-45lbs. realistically 3 sets of 15

Day 2: Back

- Lat Pull Downs 160lbs. 3 Sets of 15
- Seated Row 160 lbs. 3 Sets of 15
- Shrugs 35lb. Dumbells 4 Sets of 20
- Cable Straight Arm Pull-Down 60lb. 3 Sets of 15


Day 3: Legs

- Lunges w/ 20lb. Dumbells 3 Sets of 15
- Leg Extensions 100lb.(Cable) 4 Sets of 15
- Hamstring Curls 60lb. (Cable) 4 Sets of 15
- Straight Leg Deadlifts 20lb. Dumbells 3 Sets of 15
- Calf Raises-Straight Leg 4 Sets of 20

-100 Crunches
- 50 Prayer Crunches with Cables 30lbs. (On knees, pulling down on cables)


Day 4: Arms and Shoulders

Biceps
- Cable Curls 30lb. (Cable) 3 Sets of 15
- Hammer Curls 20lb. Dumbells 3 Sets of 15
- Cable Curls Palms Down 3 Sets of 15

Triceps
- Triceps Push-Downs w/ Cable 30 lb. 3 Sets of 15
- Triceps Pull-Downs Palms Up w/ Cable 30 lb. 3 Sets of 15
- Dips 3 Sets of 15

Shoulders
- Shoulder Raises 20lb Dumbells 3 Sets of 15
- Shoulder Anterior Raises 20lb. 3 Sets of 15
- Military Press 20lb Dumbells

Day 6: Abs

- 100 Crunches
- 50 Prayer Crunches with Cables 30lbs. (On knees, pulling down on cables)
- Leg Lifts laying on back 4 Sets of 15

Day 7: Rest

One of the other changes I have made this week is to go back to this:

CHEST/TRI's M,Th
BACK/BI's T,F
LEGS/SHOULDERS W/Sat
Abs Sun



I figure I will try this for a few weeks to change things up a bit. Then go back to 1x per week per body part.


Good idea/bad idea..as far as workout goes???? BTW...what is Natty PB? Is it NATURAL PB???

Thanks!

Originally Posted by Steed77

First, let me say...THANK YOU for making an exception I do appreciate the feedback, advice and effort you put into your posts.

No problem. Glad I could help.

Next...

The cottage cheese I am using IS FAT FREE! 1/2 cup= 4 carbs, 14 protein, 80 Cals.
Good
MACROS??? Are you talking about my workout? Or the Whey/Muscle Milk?
macronutrients= amount in Grams of Protein, Carbs & Fat

[COLOR="Red"]My workout is as follows:

Cardio:

40 minutes/day; 6 days a week (elliptical X-trainer) I have switched to 40 min. 2x/week...first 20 HIIT and second 20 traditional.
HR- 125 (Fat Burning Zone)

Not good - that is way too much cardio. You need 2 20 mins HIIT sessins a week and then 2 40 mins. of traditional cardio.

1-2x/week Walking for 30 minutes(NOT in addition to X-Trainer)
Ditch this


Good idea/bad idea..as far as workout goes???? BTW...what is Natty PB? Is it NATURAL PB???

Yes, natty pb is natural peanut butter.

I would post your workout in the training forum.