Help losing body fat
- 06-25-2008, 08:40 PM
Help losing body fat
Ok, so after trying to find ways around it and being on this website a week, I realize that no matter what I do, I need to change my diet. Everything else is in place, but no matter what I do, I'm not getting to where I want to be. So, I found my BMR to be around 3600 (all activity included). I read that 2 lbs a week is considered safe but like I said I am more interested in bf % then lbs. How much should i cut below my bmr a day and what % of the macros should my diet be broken into. Obviously, I going for the lean muscle type look. I am 5'10, and 230 but by no means would I consider myself fat. Saying that though I was floored to find out my body fat was 18%. I work out and am very active (biking, cardio, and construction in the heat of south florida), so its my diet that's got to go. Any help about the cut in cal, and % of diet will be appreciated.
- 06-26-2008, 04:47 AM
A lot of people say they are going to clean their diet out only to find out that they are consuming soda, salad dressings, fruit juices and so on. What is your diet looking like?
06-26-2008, 08:18 AM
06-26-2008, 10:09 AM
Yes i would definately start preparing more food for the day... that used to be my problem too and too be honest if you work construction you probably almost have a higher BMR than that. Construction can be brutal work, i know when i worked landscape construction and was shoveling and throwing stone all day i needed close to 5000 calories just to gain weight
06-26-2008, 01:40 PM
06-28-2008, 12:10 PM
According to Lyle McDoland the max calorie deficit without losing muscle mass is 31 * fat mass. In your case that would be 40*31 = 1244/day. That's 2.48 lbs/week very close to your 2lbs/week. I did the velocity diet it works, but you have to be mentally ready and committed. I've done it three times, lost 17,12 and 10lbs. I still use the Berardi priciples of which it's based, most carbs moring and after workout. I like hot roxx but I've had better success lately with Recreate.
Here is some calcs based on your stats.
LBM FM BF% BMR M C- Act D.Cal
183 40 18.0% 2156 1244 1563 3720
183 39 17.4% 2147 1198 1556 3703
183 37 16.9% 2137 1151 1550 3687
I have a killer weightloss spreadsheet with all the calcs if you want it. 3500 cals = one pound it becomes a math game. track your food on fitday for at least 2 weeks so you know whats coming in. BTw, Alchol is the worst thing, more than 2-3 beers and you stop all your progress.
06-28-2008, 01:05 PM
06-28-2008, 03:25 PM
It's alcohol in any form stops wieghltoss promotes muscle breakdown. I have similar problem trying to be more social networking for work haning out with co-workers pick-up chicks, etc. Not drinking can be difficult at times. Right now I have my diet and workouts nailed it's the social activities holding me back.
Before you buy the book alot of his articles are posted on line
Also read www.t-nation.com he has articles there as well.
Lyle McDoland is good aswell
I love his secret formula for success, ass busting work + time = results. It's hard tough fight everyday, no easy answers or shortcuts.
06-28-2008, 04:57 PM
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