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Fat loss Interval Cardio Question....
- Thread starter nkira
- Start date
So when I drop 100 cals they should be equally dropped from fat, protein & carbs, right? I mean 100 divided by 3, so roughly 33 cals from each. Right?
No I am not looking for serious weight loss, I have lost most of the fat from extremities but as i said before what ever fat is there it's on my stomach.
My body stats for reference,
Height :- 5.5 (Feet-Inch)
Weight :- 66.6kg
Also built you said that the diet Is good for maintenance, what should be changed for building muscle, considering beginner weight lifter?
I am not working out to get too big, but i want a decent body not too big not too small....
Please provide some advice / direction.....
I'm sure Built will respond with some good advice, but here are some points repeated regularly on these boards:
1. You cant spot reduce fat ie you can't target fat specifically from your mid section even though that may be where it is concentrated
2. You need to be clear on your goal - fat loss, maintenance or bulk. Most people will agree that you cant achieve one or more of these at once
Now that you are monitoring your daily caloric intake and have an understanding of your macro's - the best thing you can do is make minor adjustments and monitor the progress of your body. Weigh yourself regularly (weekly), buy some body fat calipers etc and gauge what impacts changes to your diet make.
Everyone responds to diet differently - it is difficult to apply general advice even with the detailed info you provide. One macro I personally would not reduce however is protein, probably better to tweak your carbs - particularly if you are an endomorph. Also, look into carb cyclying - this is a good technique to shock your body and people achieve good results with it particularly for fat loss whilst maintaining lean body mass.
1. You cant spot reduce fat ie you can't target fat specifically from your mid section even though that may be where it is concentrated
2. You need to be clear on your goal - fat loss, maintenance or bulk. Most people will agree that you cant achieve one or more of these at once
Now that you are monitoring your daily caloric intake and have an understanding of your macro's - the best thing you can do is make minor adjustments and monitor the progress of your body. Weigh yourself regularly (weekly), buy some body fat calipers etc and gauge what impacts changes to your diet make.
Everyone responds to diet differently - it is difficult to apply general advice even with the detailed info you provide. One macro I personally would not reduce however is protein, probably better to tweak your carbs - particularly if you are an endomorph. Also, look into carb cyclying - this is a good technique to shock your body and people achieve good results with it particularly for fat loss whilst maintaining lean body mass.
I already know that you can't spot reduce the fat, also I know that its not possible to achieve bulking &/or maintaining &/or cutting at the same time.
"Everyone responds to diet differently - it is difficult to apply general advice even with the detailed info you provide." Agreed.
After lot of reading and studying images I have come to conclusion that I am some where between Mesomorph & Endomorph.
Regarding fat measurement, I don't think that calipers & BF% electronic scales are worth the money, I have read a lot of threads here and both methods are very inaccurate, the only one that gives perfect measurement is "Hydrostatic Weighing" and that's not available in my country. So I am asking, what other options do I have for BF measurement?
Need to read more on "Carb Cycling"
Would still appreciate some inputs from built..
Suppose if i decide to go by caliper body fat measurement than which make / brand of caliper would be recommended?
Now Reading 3 point & 7 point measurement technique.
Acu measure claims "% body fat calculations with the Accu-Measure were within 1.1 percentage points of underwater weighing results, the gold standard of body fat measurement."
Source :- Bodybuilding.com - AccuFitness FatTrack II Digital Body Fat Caliper - With Free MyoTape! On sale now!
Now Reading 3 point & 7 point measurement technique.
Acu measure claims "% body fat calculations with the Accu-Measure were within 1.1 percentage points of underwater weighing results, the gold standard of body fat measurement."
Source :- Bodybuilding.com - AccuFitness FatTrack II Digital Body Fat Caliper - With Free MyoTape! On sale now!
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Posting my body measurements, all in inches using Taylors tape,
Neck 15 (Just above the Adam's Apple)
Bicep :- Relax 11.75, Flexed 13.75 (Mid point between elbow and shoulder, arm extended straight out in front of body during relax measurement)
Forearm :- 10.75 (At widest point keeping arm extended straight out in front of body)
Chest :- 38.50 (Measurement during middle of a normal breath, with lugs half full)
Waist :- 31 (At Navel level, without sucking in belly)
Hips :- 37 (Distance around hips & buttocks at widest point keeping heels together and weight equally distributed on both feet)
Thigh :- 21.50 (Distance around upper thigh just below the buttocks)
Calf :- 14.50 (Around the widest point between ankle & knee)
I referred to fitday for location of measurement...........
Neck 15 (Just above the Adam's Apple)
Bicep :- Relax 11.75, Flexed 13.75 (Mid point between elbow and shoulder, arm extended straight out in front of body during relax measurement)
Forearm :- 10.75 (At widest point keeping arm extended straight out in front of body)
Chest :- 38.50 (Measurement during middle of a normal breath, with lugs half full)
Waist :- 31 (At Navel level, without sucking in belly)
Hips :- 37 (Distance around hips & buttocks at widest point keeping heels together and weight equally distributed on both feet)
Thigh :- 21.50 (Distance around upper thigh just below the buttocks)
Calf :- 14.50 (Around the widest point between ankle & knee)
I referred to fitday for location of measurement...........
Using the YMCA formula for men, i am getting my BF% as 12.36%
Formula for men
-98.42+(4.15xWaist) - 0.082xWeight
Divide above by weight
Weight in lbs & measurements in inch. Multiply final answer by 100 to get BF as %
Formula for men
-98.42+(4.15xWaist) - 0.082xWeight
Divide above by weight
Weight in lbs & measurements in inch. Multiply final answer by 100 to get BF as %
Trying to get
AccuMeasure Fitness 3000 Body Fat Caliper w/MyoTape Body Tape Measure and Composition Tracker Body Fat Tracking Software CD
A friend is visiting India from US.
AccuMeasure Fitness 3000 Body Fat Caliper w/MyoTape Body Tape Measure and Composition Tracker Body Fat Tracking Software CD
A friend is visiting India from US.
Drop the cals from anywhere you won't miss them - as blueboy below mentions, this will likely NOT be from protein - more likely carb and if necessary, a bit from fa - but this is purely for comfort. As long as your protein is sufficient, you'll be fine (although you never go wrong keeping protein ample)
Maintenance = sufficient calories to neither gain nor lose
Bulking = sufficient calories to gain
Cutting = sufficient calories to lose
Great post. And while I'm not entirely sure of the body-shocking nature of carb cycling, it's a VERY comfortable way to diet.
Got Built? » How to set up a diet - basic carb cycling
Bodyfat estimation that's close enough: Read this: Got Built? » The “Do It Yourself” Diet - Comfort food for life.
I'll be interested to see how this compares to my ballpark above.
PS Gold Standard is DEXA.
Accu measure are relatively cheap and get good reviews. The benefit of calipers is that you can measure weekly variations. I would not necessarily rely on calipers to tell me exactly what my bf % is, but more to determine if im having a weekly reduction or increase etc
You dont just remove a 100 or 500 calories at once. Once you`ve determined what your base level is, your 'maintenance' level. Then you can easily create a deficit. It is recommended to only go on about 10% deficit at a time.
I agree, the 2600 calories seem decent. I was at 2700calories when I was cutting at 175lbs.
I agree, the 2600 calories seem decent. I was at 2700calories when I was cutting at 175lbs.
I checked this but its not there???? I am using fitday PC version, Which numbers are you referring to?
How does one calculate the base level? Appreciate some help on this.
You don't calculate it - you track your intake. If you neither gain nor lose on your current average intake, this is YOUR maintenance.
For most reasonably active people who are not particularly overweight, this will likely be 13-15 times your weight.
For example, I am just over 140 lbs right now, and my maintenance is about 2100 (I know this because I've been tracking my intake for a LONG time).
This happens to be 15 x my bodyweight.
When I am a little less active, it's probably closer to 2000 calories at 140.
So, you can track your intake and reduce it by 20% to cut or increase it by 20% to bulk, OR you can just assume your maintenance is 15 x your weight and use that as a starting point. You'll quickly find if you've under or overestimated once you start tracking intake and monitoring your bodyweight.
For most reasonably active people who are not particularly overweight, this will likely be 13-15 times your weight.
For example, I am just over 140 lbs right now, and my maintenance is about 2100 (I know this because I've been tracking my intake for a LONG time).
This happens to be 15 x my bodyweight.
When I am a little less active, it's probably closer to 2000 calories at 140.
So, you can track your intake and reduce it by 20% to cut or increase it by 20% to bulk, OR you can just assume your maintenance is 15 x your weight and use that as a starting point. You'll quickly find if you've under or overestimated once you start tracking intake and monitoring your bodyweight.
