Help A Fella See His Abs!!!

[perfecto]

Gday people,

Im currently working towards losing aproximatley 10lbs of fat in order for my sixpack to appear in time for our summer (Australia), that gives me 2 months. Im weighing in at aprox 167.2lbs at a height of 5'10 and im 19 years old. Ive been training consistantly since begining of year now with a 4 day a week routine. Through out the year ive always maintained some sort of diet and watched what i eat but ive never really calorie counted or had a nutrient breakdown ratio. Now on my mission to get my abs to shine through by summer ive added in 40 minute cardio sessions after each workout, so thats 40x4 a week. Ive just started up an account on fitday.com to count my calories and i will be doing so from now on, hopefully the combination of diet/weight training/cardio will do the job

HOWEVER, my questions to the experts on this forum is how many calories should i be consuming in order to lose that 10lbs in 2 months? What should my nutrient breakdown be? What kinda simple easily cooked foods should i be eating? And any other advice that anyone else can offer me to reach my goals...

I have also provided a pic of my abs that i posted in the pix forum, just so yawl know what kinda rough state im at now and hopefully with your help in 2 months time we can compare the difference

Thank you.

http://www.ironmagazineforums.com/attachment.php?s=&postid=421290

 

[donescobar2000]

What is your Bodyfat %?

 

[Jodi]

Please read the sticky posted at the top of the forum called Guide to Dieting. It will have more than enough info to get you started and figure out what you need for cals/carbs/fat/protein.

 

[perfecto]

i dunno my % some have told me 10-12, some have said 20-25, i duno i havnt had it tested

 

[P-funk]

Who cares what your bf% is, just go by the mirror, it never lies.

 

[donescobar2000]

I would suggest 2000 cals to begin using 40 - 40 - 20 ratio. Carbs - Pro - Fat. Start there and use the mirror as your guide. If you loose to much really fast up the cals slightly.

 

[perfecto]

true, thanx for input and P-Funk thanx PM advice

 

[oaktownboy]

key words:caloric deficit It's believed that no cardio is needed as long as a person is eating the right foods while on a caloric deficit.

 

[perfecto]

yer but obviously weights + cardio + calorie deficit is better than just weights and calorie defecit? i mean ive got a goal of 2 months and cardio mite just be that extra push

 

[P-funk]

right, but cardio can help to increase that caloric defecit.

Not advocating cardio here.....just playing devils advocate.....lol

 

[oaktownboy]

too much cardio will burn muscle..so you must watch out for that

 

[oaktownboy]

Originally posted by P-funk
right, but cardio can help to increase that caloric defecit.

Not advocating cardio here.....just playing devils advocate.....lol
so, you don't advocate cardio?interesting...

 

[perfecto]

i was thinking about that aswell, i do 40 mins of cardio after a 1:20 mins weights workout, would this be burning muscle or is it too hard to say? Is HIIT in this sense more beneficial then old fashioned cardio?

 

[donescobar2000]

Originally posted by oaktownboy
key words:caloric deficit It's believed that no cardio is needed as long as a person is eating the right foods while on a caloric deficit.

That is true. My cardio is roughly 15 min 5 days a week and lifting and I am still cutting.

 

[donescobar2000]

Originally posted by perfecto
i was thinking about that aswell, i do 40 mins of cardio after a 1:20 mins weights workout, would this be burning muscle or is it too hard to say? Is HIIT in this sense more beneficial then old fashioned cardio?

HIIT is more beneficial but 2 hours of working out is too much. Cut it to 1 hour and maybe 2 HIIT Session a week

 

[P-funk]

Originally posted by oaktownboy
so, you don't advocate cardio?interesting...

I didn't say that....All I said was I was not advocating cardio here...as in this instance.

I don't diapprove of cardio though. I go through periods of doing it and periods of not doing it. It all depends on how I feel at the time. I can argue for or against it.

 

[naturalguy]

Originally posted by oaktownboy
key words:caloric deficit It's believed that no cardio is needed as long as a person is eating the right foods while on a caloric deficit.

Cardio is extremely effective at creating that all important deficit, much more effeciently than just cutting calories. Cardio also raises the metabolism while cutting calories lowers the metabolism. Cardio is only catabolic when you don't eat enough.

 

[oaktownboy]

Originally posted by naturalguy
Cardio is extremely effective at creating that all important deficit, much more effeciently than just cutting calories. Cardio also raises the metabolism while cutting calories lowers the metabolism.
true very true
Cardio is only catabolic when you don't eat enough.
right and some people only get by with 6 meals a day, sometimes not even that...and some of those meals aren't even real food...so if they burn too mnay calories and don't eat enough that's not good