Hey guys and girls my weight at the moment is 88.2kg (194.44)pounds
and was wondering is somebody can
guess my bodyfat? i was once overweight at 250 pounds
how long it will take to cut to about 10 % bodyfat?
will my hips lose some of the fat is i get rid of my stomach?
heres the pics:
thanks in advance
Posted by: IainDaniel
How old are you?
Posted by: MinimalPayne
18 is that gonna make a difference in my goals???
Posted by: IainDaniel
Sure
what is your current diet?
Posted by: MinimalPayne
Just maintaining at the moment
my diet is what i am going to start on monday hopefully
meal 1 - 1/2 cup oats dry
- can of tuna
- apple
meal 2 - 1/4 cup brown rice dry
-can of tuna
- 1 cup of veggies
- 1/2 teaspoon natural pb
meal 3 -chicken breast
1/2 medium sweet potatoe
1 cup veggies
meal 4 - protein shake or same as meal 2
meal 5 same as 2 but no carbs
meal 6 1 cup cottage cheese 1 teaspoon of pb
Posted by: MinimalPayne
anyone offer any advice?
Posted by: IainDaniel
Any idea on total Calories? PCF?
What has your progress been like the last month or two?
Posted by: MinimalPayne
cals fat carb protein
meal 1 - 319 4 46 26
meal 2 - 322 3 44 32
meal 3 - 444 7 44 51
meal 4 - nearl the same as 2 protein shake 100% On whey 1 scoop with water
meal 5 - 174 3 9 29
meal 6 - 199 7 8 25
havent really been keeping my diet in check the last 3 weeks really just maintaining and thinking about whether i should bulk up or cut
Posted by: IainDaniel
Wow that is an extremely low amount of cals for your BW to be maintenance. How long have you been this low in Calories?
1775cals
Posted by: MinimalPayne
These are the calories i will be starting to do in about 2 days havent really been on a set meal plan for maintenance just healthy and clean
Posted by: IainDaniel
Were you cals this low while you lost all that weight?
Posted by: MinimalPayne
no i had them up pretty high never really kept track though
Posted by: IainDaniel
So then basically you have decided to do a cut with those cals. And a cut that won't improve to make the physique you desire cause of the low cals.
Personally I would work on eating an extremely clean diet, try increasing the cals every few weeks by a few hundred cals. And train very hard.
At your age, you can make significant changes.
Posted by: MinimalPayne
so still eat clean meals 5 times a day?
do i keep track of this or should i just eat really clean?
and can i use jump rope as a cardio workout for say 20 mins once 4 times a week?
Posted by: IainDaniel
I would keep track you want to be able to look back and make adjustments based on what you did. If you aren't making the progress you want, then you can see where you want to make changes.
What about weight training?
Posted by: MinimalPayne
3 times a week for 45minutes
Posted by: IainDaniel
What do you do? What is your program?
Posted by: MinimalPayne
dont have the time at the minute to writh the excercises but is
mon - Legs and abs
tues - back and shoulders
fri - biceps and chest
Posted by: Malley
I dont like that split at all. I would do something like
Push-Mon
Legs-Weds
Pull-Fri
Or split it up whatever way you like.
Something simple like this:
Push
Bench-3x10
Incline3x10
Over Head press-3x10
Dips-3x10
Legs
Squat-3x10
Deadlift-3x10
Lunges-3x10
Calves-3x10
Back
Pullups/chins-3x10
Db Rows-3x10
Cable Rows-3x10
Curls (Any kind)-3x10
Very basic and run that for about a month and then switch to something else.
Posted by: MinimalPayne
Thanks for the info
any suggestions to what other program i should run after i do this for a month?
Posted by: MinimalPayne
Well i am official starting my diet tommorow
one question is i take two teaspoons of flax oil a day is this the right amount?
