stuck and need help
- 06-17-2009, 10:15 PM
stuck and need help
hey guys, i need a little bit of help on this matter of cutting some bf off me. im 5'8 and around 200. ive lost a good amount of weight so far this summer and starting to get pretty vascular, my dieting has been pretty decent but havent maintained pretty well for the last couple of weeks and i've just got back on track. my question is i feel i might of hit a point where i wont be able to drop in any more bf. any suggestions of improvement will help. if need be, i will post my workouts and my meal plans. if cardio is needed more please help and offer tips to help improve and see quicker results. i know dieting is a key ingredient in losing fat, but also meal plans of things i could cook would be much appreciated. my bf% is at 16%. help will be great thanks.
- 06-17-2009, 11:08 PM
how many calories under maintenance are you eating? It may be a good idea to switch up your calorie intake every day. Carb cycling may be a good option for you to look into. I have had great fat loss results carb cycling. Here is an article on it:
Also, you may want to switch up your routine too. I suggest full body lifting routines for fat loss.
06-18-2009, 01:25 AM
06-18-2009, 02:12 AM
06-18-2009, 08:05 AM
Well you need to know exactly how much you are eating to start. So jot down on paper your typical day and calculate it up. It only takes a 500 cal swing to make some progress. If you are at the 3000 cal mark, then go to 2500. If you are at 2500, then go to 2200 and add some more cardio. You can go to www.fitday.com and plug in what you eat and it will calculate totals for you. You can cycle your calorie total each day, like mentioned earlier. Take the amount of calories you have been eating since weight loss stalled, which is your maintenance amount, and subtract 300. Make that your high calorie day, and subtract 500, and make that your low calorie day. Also, post up you workout.
06-18-2009, 07:49 PM
Keepa detailed log for a week and calculate your average daily intake. Then reduce it by 500 cal and add a little extra cardio.
06-18-2009, 07:50 PM
If you dont have a detailed record of what you have done in the past, you wont have a map for the future.
06-18-2009, 11:54 PM
thanks you guys, ill definately do that. Ive been writing it down, but i need some more variety, its starting to just get BLAH to me. and big lee i like that last post you left. WISE.
06-19-2009, 02:44 AM
Follow Big Lee up there do not carb cycle... carbohydrates have high affinity to water and weight loss due to excessive carb reduction is due to water loss
06-20-2009, 11:05 AM
and shortstop so if i do carb cycle i wont see ne results, and i thought you need some sort of carbs in your diet just not and excessive amount. can you please clarify.
06-21-2009, 12:49 AM
you definately DO want carbs... ideally try a macro breakdown of 65/20/15 C/P/F. that should be sufficient carbs to maintain performance and muscle gain while still losing bodyfat if you're watching your daily calorie intake closely and putting the vast majority of those carbs into your breakfast, preworkout meal, and postworkout meal. don't jump on the low carb bandwagon. get picky and scientific w/ a food log and you can certainly reduce bf while maintaining performance, even while ingesting plenty of carbs.
06-25-2009, 03:20 PM
06-28-2009, 01:58 PM
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