Need help on reducing body fat

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  1. Need help on reducing body fat


    Im just now getting back into the gym and i want to lose some body fat over the next couple of months. My stats are 5'11 227lbs and body fat % i dont know i got some numbers of a bf calc it said 23% but i think its more. So can anyone help me with my diet i tried using the diet tracker. Supps im taking now is a multi vit, sesaglow, whey tech pro 24. And just order recreate and ap. is there anything else i need to take. also i workout 4 days a week and cardio min 3 days a week


  2. tell us what your eating is like "normally". its better to be realistic and implement changes you can live with than to try and give you something you wont follow
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  3. i usually skip breakfast but the last week i have been either eating 4 eggs and protein shake or oatmeal and a protein shake. lunch i would eat turkey or tuna sandwich on wheat with like rice cake, protein bar, pb, or nuts for snacks. chicken breast or steak and veg and brown rice. when i did a day for the diet tracker i got grams calories %total
    Total 1843
    Protein 220 880 47.75%
    Carbs 135 540 29.3%
    Fiber 23 92 4.99%
    Sugar 38 152 8.25%
    Fat 47 423 22.95%
    Sat 18 162 8.79%
    Poly 9 81 4.4%
    Mono 19 171 9.28%

  4. if thats accurate, its probably a bit too low for the beginning. i'd raise healthy fats up a bit, shoot for more like 2300 cal a day. Does that include the wheytech pro? also, once you start using AP if it works well for you there might be a need for adding more carbs in.

  5. yes thats adding the protein. i have to fit in some more cals but its hard during the day at work. but 2300 is a good start?
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  6. i think so for your current size. you dont want to plummet too fast at the beginning, both because it makes it harder to adjust to living like that, as well as it is more likely to slow your losses sooner. If you focus on eating "clean" you'll find it hard to overeat

  7. Please dont skip breakfast... ever. Those idiots that say its the most important meal of the day... are NOT idiots.

    I'm actually going to say that 2300 calories a day is a little high if you're really trying to shed some weight... Whatever number you settle on, just try to split it into 6 even meals to get the metabolism going, and have a small casein shake before bed to keep your body fed at night.

    I think you'll really like Recreate...

  8. is whey protein ok to take before bed and i should be getting the recreate tomorrow or wed

  9. Quote Originally Posted by dee3152 View Post
    is whey protein ok to take before bed and i should be getting the recreate tomorrow or wed

    Not recommended. It digests extremely fast. Whey is good in the AM or after a workout or if you've just starved yourself accidently.

    You need something slow digest or tiered digestion. Casein is best. You could opt for Muscle Milk, Syntha 6, or Nitro Core 24... Muscle Milk has a good amount of fat however.

  10. i go and pick some up tomorrow also is creatine a bad idea to use when trying to loss weight or fat?

  11. could just use cottage cheese prebed

  12. Quote Originally Posted by dee3152 View Post
    i go and pick some up tomorrow also is creatine a bad idea to use when trying to loss weight or fat?

    First of all - EJL is right. You could save a few bucks and go with the cottage cheese. The only way I can eat it though is to put it in a blender with some fruit or cocoa powder and packet of equal... Both of which add carbs.

    Casein is HARD to get used to, but I love the results. Kind of expensive too. I'd go with the ON stuff. Some like Choc, Some like Vanilla. I shake it in a shaker then just chug. One scoop is plenty for you with about 14 oz of water.

    Creatine is never a bad thing to use. Depending on how you react, you may retain a touch of water. Neovar is a popular recommendation on here.

  13. dang, I love cottage cheese by itself

  14. reason i ask is because i have some kre alkalyn 1500 by scifit that i didnt use. i might try the cottage cheese to see if i can handle it. whats a good amount to eat

  15. Quote Originally Posted by dee3152 View Post
    reason i ask is because i have some kre alkalyn 1500 by scifit that i didnt use. i might try the cottage cheese to see if i can handle it. whats a good amount to eat
    Enough to get about 25 grams of protein. 1 cup gives you 28g which is perfect. Get LOWFAT!!

  16. Quote Originally Posted by TimberLakers View Post
    Please dont skip breakfast... ever. Those idiots that say its the most important meal of the day... are NOT idiots.


    I really like Jacob Wilson's research on luecine and pre-bed nutrition. In one of his practical application articles he suggests the following which looks solid to me:

    1 cup cottage cheese
    1 to 2 scoops of amino acid shooter
    fish oil pills amounting to at least a 1 to 1.5 grams of EPA
    1 gram of HMB
    5-10 grams of glutamine
    Personally in the OP's current state (high BF%) I would look for a cottage cheese low in carbs.

  17. Quote Originally Posted by Royd The Noyd View Post


    I really like Jacob Wilson's research on luecine and pre-bed nutrition. In one of his practical application articles he suggests the following which looks solid to me:



    Personally in the OP's current state (high BF%) I would look for a cottage cheese low in carbs.

    Yeah, thats why I initially suggested casein. That has 4 grams to Cottage Cheese at 6, but all the cottage cheese carbs are sugar - whereas the casein is only 1 gram sugar... and pretty much no fat.

    Now - Im just BSing miniscule calories here. The main point is to get some protein in the man's stomach before bedtime - especially on lift days. I haven't gone to bed without protein in my stomach in over a year... Not sure if I ever will. Last night I had two hard boiled eggs and a casein shake (not together mind you)...

    Cottage cheese is your economical choice, while casein is the purest but most expensive choice. Depends on the cheddar situation.

  18. aight so keep my cals at 2300 for now and start to drop it over time. and is workout 4 days a week and cardio a min 3 days a week ok for body fat loss. any suggestions

  19. Quote Originally Posted by TimberLakers View Post
    Yeah, thats why I initially suggested casein. That has 4 grams to Cottage Cheese at 6, but all the cottage cheese carbs are sugar - whereas the casein is only 1 gram sugar... and pretty much no fat.

    Now - Im just BSing miniscule calories here. The main point is to get some protein in the man's stomach before bedtime - especially on lift days. I haven't gone to bed without protein in my stomach in over a year... Not sure if I ever will. Last night I had two hard boiled eggs and a casein shake (not together mind you)...

    Cottage cheese is your economical choice, while casein is the purest but most expensive choice. Depends on the cheddar situation.
    I go with full fat cottage cheese as it has less sugar in it.... even when i'm cutting i'd rather have 50 extra cals from fat but 2-3g less sugar

    The protein right before bed is iffy, a possibly better option is to mix up 20g of BCAAs prebed with a sugarfree drink mix, and drink 1/4 ~ 1/2 before going to sleep, and any time you wake up drink a bit more, and finish whats left when you first wake up. if you add 4g of GABA or so to that, it also helps with both falling asleep in the first place, and falling back asleep after pee breaks

  20. Quote Originally Posted by dee3152 View Post
    aight so keep my cals at 2300 for now and start to drop it over time. and is workout 4 days a week and cardio a min 3 days a week ok for body fat loss. any suggestions
    Just do something sustainable. Make sure you bust your ass on cardio - make yourself uncomfortable.

  21. Quote Originally Posted by EasyEJL View Post
    I go with full fat cottage cheese as it has less sugar in it.... even when i'm cutting i'd rather have 50 extra cals from fat but 2-3g less sugar

    The protein right before bed is iffy, a possibly better option is to mix up 20g of BCAAs prebed with a sugarfree drink mix, and drink 1/4 ~ 1/2 before going to sleep, and any time you wake up drink a bit more, and finish whats left when you first wake up. if you add 4g of GABA or so to that, it also helps with both falling asleep in the first place, and falling back asleep after pee breaks

    Thats a good idea too if you're one of those sleepers. I usually just KTFO. Hahah.

  22. yeah, important part is build real habits you can keep long term. both for the diet, as well as other activity. its no use to do the crazy 2 45 minute cardio sessions a day to get to a certain weight and then stop, cause if you eat the same the whole time you'll start packing the weight on as soon as you stop. so if 2x a week a 30 minute jog is all you can do, then go with that.

  23. Quote Originally Posted by EasyEJL View Post
    yeah, important part is build real habits you can keep long term. both for the diet, as well as other activity. its no use to do the crazy 2 45 minute cardio sessions a day to get to a certain weight and then stop, cause if you eat the same the whole time you'll start packing the weight on as soon as you stop. so if 2x a week a 30 minute jog is all you can do, then go with that.
    Then later on become a freak like EJL and pretty much work out all day.

  24. i usually do 45min cardio 2 times a week and either 30 min cardio or 25 min hit

  25. Quote Originally Posted by dee3152 View Post
    i usually do 45min cardio 2 times a week and either 30 min cardio or 25 min hit
    For body fat loss, you'll want to do some LIT.. Just put the treadmill up to 10% grade - at 3.2 or 3.5 MPH - and walk it out with a towel over your shoulders. You want sustained heartrate for a long period of time (30 to 45 min)... Sip on some BCAAs while youre on.

  26. hey dee! I have 2 4lbs tubs (sealed) of ON casein (vanilla). i'll sell/trade them if you want.

  27. Quote Originally Posted by tim1985 View Post
    hey dee! I have 2 4lbs tubs (sealed) of ON casein (vanilla). i'll sell/trade them if you want.

    I will trade you one jar of Skippy chunky peanut butter, and an ice cube tray.

  28. Quote Originally Posted by TimberLakers View Post
    I will trade you one jar of Skippy chunky peanut butter, and an ice cube tray.
    Make sure theres some ice in the tray and you got yourself a deal! lol!

  29. Quote Originally Posted by tim1985 View Post
    Make sure theres some ice in the tray and you got yourself a deal! lol!
    Why aren't you using it? Not a casein fan?

  30. you want some bsn products cell mass nitrix no xpolde
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