Gettin a Lower BF% [Forum Archive]

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Gettin a Lower BF%

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Posted by: DanSterone

I am 6'3'' 215 lbs, and i want to lose bodyfat. i think my body burns around 2500 calories a day, and this diet is around 3000 - 3100.. so i try to burn around 900 - 1100 calories per day to put me in a small calorie defecit. Is his a good idea?

Pre Workout Supp Roster: (7:00 AM)
2 ripped fuel capsules

1/2 caffein pill

1 aspirin pill

1 L- carnitine pill

~~Workout~~ (7:20 AM)

Meal1: (8:00 AM)

whole bran oats with protein powder

3 egg whites

2 whole wheats pieces of toast

fresh raw vegitables

omega 3, 6 supp

Snack: (11:30 PM)

1 procrunch meal bar

Meal2: (2:00 PM)

1 cup chicken breast

1 can tuna

1 cup strawberries

40 g protein shake

Pre Workout Snack: (3:00 PM)

20 g Protein shake

Pre Workout Supp Roster: (3:00 PM)

1/2 caffein pill

1 aspirin pill

~~~~Workout~~~~ (3:20 PM)

Post Workout Snack: (4:20PM)

20 g protein shake

Meal3: (6:00 PM)

1 cup chicken breast

3 whole eggs

2 cup vegitables

20 g protein shake

Pre Workout Supp Roster: (6:40 PM)

2 ripped fuel capsules

1 aspirin pill

~~~~Workout~~~~ (7:00 PM)

Before Bed Snack: (10: 30 PM)

1 procrunch meal bar

1/2 can of tuna

does anyone have any questions/comments/concerns, or is this good? also is it okay if i put myself in a larger defecite in about 2 weeks from tomorrow to lose more fat? thanks guys

Posted by: sara

Whats the pro crunch meal bar? is this a protein bar?

Posted by: Duncans Donuts

Independent of your metabolic rate, you aren't going to burn 1100 calories a day, I wouldn't expect

Posted by: sara

I think he can.. but he will be burning muscles more than fat

Posted by: DanSterone

really? i thought that if i used ripped fuel, and jogged for 30 min. that i could burn 300 - 400 calories per session. and then weightlifting burned like 300, and that would make around 900 - 1100 or so.. i dunno maybe my info is messed.

and yes, the pro crunch is a protein bar.. its quite delicious actually

but anyways, does the rest of this thing look okay to you guys?

Posted by: DanSterone

well if im going to be burning muscles, do you think i should cut my cardio short sum?

Posted by: sara

I don't know.. how many times a week you do cardio? weight train?
I know protein bars are yummy.. but they not good on a cut to lose body fat quickly

Posted by: LAM

you need to eat before you workout at 7:20 am...

Posted by: DanSterone

i weight train 3 times per week, and i do cardio 4 times per week.
i think im gonna cut out the afternoon session of cardio.
thanks for the info on the cutting bars, i will cut them out.
are the shakes okay..?

Posted by: DanSterone

what should i eat, i thought that if i ate nothing before i work out, that i could burn straight from stored fats? have i been misled?

Posted by: sara

Shakes are perfect! but you need to add some EFA & carbs with them

If you have a shake post-workout make sure if contains only the whey protein and Carbs (Complex Carbs) Oats, Brown Rice, Yams, Sweet Potato...

Don't cut down on the cardio or training.. You just need some help with your meals and you will be all set

Posted by: DanSterone

oh okay.. thanks a lot, LAM you got anythin for me about that morning food before my workout. Should i eat a whole meal before my workout, or just a snack?

Posted by: sara

Quote:

Originally Posted by DanSterone

what should i eat, i thought that if i ate nothing before i work out, that i could burn straight from stored fats? have i been misled?

Maybe doing morning cardio on an empty stomach.. but not weightlifting

Posted by: DanSterone

yeah thats what im talkin about.. its a 30 minute jog, my bad for not clarifying this on my first entry.

Posted by: DanSterone

Pre Workout Supp Roster: (7:00 AM)

2 ripped fuel capsules

1/2 caffein pill

1 aspirin pill

1 L- carnitine pill

~~Workout~~ (7:20 AM)

Meal1: (8:00 AM)

whole bran oats with protein powder

3 egg whites

2 whole wheats pieces of toast

fresh raw vegitables

omega 3, 6 supp

Snack: (11:30 PM)

1 procrunch bar

Meal2: (2:00 PM)

1 cup chicken breast

1 can tuna

1 cup strawberries

40 g protein shake

Pre Workout Snack: (3:00 PM)

20 g protein shake

1/2 cup whole grain

Pre Workout Supp Roster: (3:00 PM)

1/2 caffein pill

1 aspirin pill

~~~~Workout~~~~ (3:20 PM)

Post Workout Snack: (4:20PM)

20 g protein shake

1 cup brown rice

Meal3: (6:00 PM)

1 cup chicken breast

3 whole eggs

2 cup vegitables

20 g protein shake

Pre Workout Supp Roster: (6:40 PM)

2 ripped fuel capsules

1 aspirin pill

~~~~Workout~~~~ (7:00 PM)

Before Bed Snack: (10: 30 PM)

1 can of tuna

Hows that lookin sara?
its around 3200 - 3250 calories now.

Posted by: calalily1972

Please stop trying to do this to yourself. You are 15 years old and you just need to learn to eat right and train properly. this is just all wrong for you and I hate seeing a teenager do this. It's just not right.

Posted by: DanSterone

Pre Workout Supp Roster: (7:00 AM)

2 ripped fuel capsules

1/2 caffein pill

1 aspirin pill

1 L- carnitine pill

~~Workout~~ (7:20 AM)

30 minute jog

Meal1: (8:00 AM)

whole bran oats with protein powder

3 egg whites

2 whole wheats pieces of toast

fresh raw vegitables

omega 3, 6 supp

Snack: (11:30 PM)

1 procrunch bar

Meal2: (2:00 PM)

1 cup chicken breast

1 can tuna

1 cup strawberries

40 g protein shake

Pre Workout Snack: (3:00 PM)

20 g protein shake

1/2 cup whole grain

~~~~Workout~~~~ (3:20 PM)

10 minute warm up walk/lifting

Post Workout Snack: (4:20PM)

20 g protein shake

1 cup brown rice

Meal3: (6:00 PM)

1 cup chicken breast

3 whole eggs

2 cup vegitables

20 g protein shake

Before Bed Snack: (10: 30 PM)

1 can of tuna

well how about this, it has only oen cardio workout, and a lifting session
i think its enough foods tho.. i mean it looks like enuff to me.. am i really not eating enough?

Posted by: LAM

Quote:

Originally Posted by DanSterone

oh okay.. thanks a lot, LAM you got anythin for me about that morning food before my workout. Should i eat a whole meal before my workout, or just a snack?

I would have a small protein shake with whey and whole oats...

Posted by: DanSterone

kk, thanks man.. will do

Posted by: DanSterone

Heres how it looks now

Pre Jog Meal (6:50 AM)
20 g protein shake

1/2 cup whole bran

Pre Workout Supp Roster: (7:00 AM)

2 ripped fuel capsules

1/2 caffein pill

1 aspirin pill

1 L- carnitine pill

~~Workout~~ (7:20 AM)

30 minute jog

Meal1: (8:00 AM)

whole bran oats with protein powder

3 egg whites

2 whole wheats pieces of toast

fresh raw vegitables

omega 3, 6 supp

Snack: (11:30 PM)

1 procrunch bar

Meal2: (2:00 PM)

1 cup chicken breast

1 can tuna

1 cup strawberries

40 g protein shake

Pre Workout Snack: (3:00 PM)

20 g protein shake

1/2 cup whole grain

~~~~Workout~~~~ (3:20 PM)

10 minute warm up walk/lifting

Post Workout Snack: (4:20PM)

20 g protein shake

1 cup brown rice

Meal3: (6:00 PM)

1 cup chicken breast

3 whole eggs

2 cup vegitables

20 g protein shake

Before Bed Snack: (10: 30 PM)

1 can of tuna

Posted by: CowPimp

Eat a nice big breakfast before you workout. There's no reason to go into a workout while you're already in a catabolic state. You will lose weight if you're in a caloric deficit. You don't need to be working out on an empty stomach to achieve this.

As well, you need to be eating more close to bed time. That last meal isn't going to do much of anything. Your body will use up those calories in no time. While I was cutting, I would always eat a meal within 30-45 minutes of going to sleep.

You need more EFAs. You hardly have any healthy fats in your diet. Healthy fats are important for so many reasons. As well, fat is excellent fuel for your body while cutting because it doesn't invoke any sort of insulin response.

You should rethink this whole diet in my opinion. Take the number of calories you plan on having in a day. Figure out the macro split you want to use. Determine the number of calories for each macro you are going to have throughout the day. Divide this by the number of meals per day, and distribute the calories as evenly as possible throughout the day. The exceptions: post workout and before bed.

After you workout, skip on the fats until about an hour later, when you can safely consume another meal without interfering with the gastric emptying of your PWO meal. Before bed, skip on the carbs because you don't want to raise serum insulin levels before going to bed. As well, a heavy amount of fat will insure that whatever is in your stomach is assimilated by your body at a more steady rate throughout the night.

Posted by: DanSterone

pre jog meal1

1/2 cup whole bran oats with 2 servings protein powder mixed in

20 g protein shake

1/2 cup brown rice

workout

30 minute jog

meal2:

1 cup chopped chicken breast

1 can of tuna

1 cup brown rice

1 cup vegis

preworkout protein bar

workout

lifting

meal3(PWO)

2 cups brown rice

1 can of tuna

20 g protein shake

meal4:

1 cup chopped chicken breast

1 can of tuna

1 cup brown rice

1 cup vegis

20 g protein shake snack

meal5:

1 cup chicken breast

1 can tuna

40 g protein shake

does this look any better
it should be around 3100 calories
i tried to follow the 50/30/20 for regular meals
pwo has more carbs, last meal has more protein

Posted by: Emma-Leigh

I agree with jodi - as a 15 yr old you don't need this type of strict diet! You don't need to be fanatical about calories and carbs so why dictate your life by a rigid eating routine? It could set you up for a life of disordered eating...

You need to learn to eat a healthy, well balanced diet in conjunction with a good training program...

Also - You are GROWING! Without a complete and balanced diet (that offers you all the micro nutrients you need such as calcium and iron) you can also potentially disrupt your growth and maturation...

It is not wise to mess around with these things.

Posted by: sara

Quote:

Originally Posted by Jodi

I missed the part that your 15

I dont even use caffine pills and Im 22

Posted by: sara

Eating healthy means: avoiding all white sugar & white bread, pasta

Posted by: Duncans Donuts

30 minutes of jogging is going to screw with your muscle, imo, more intense forms of aerboics are better. If you're jogging that long that often, it's got to be low intensity. Also, 1100 calories a day independent of your normal metabolic rate is probably wrong. If you read something that says you burned 400 calories jogging that long, that factors in the average BMR, which means you probably actually only burned a cookie or two worth of calories. 1100 calories is a great deal of energy.

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