How much can one expect to decrease in a month's time. Is 1% reduction a month respectable? Can much more be achieved? I know the lower you are that every percentage point becomes more difficult. Any thoughts?
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bodyfat %
- Thread starter bigpoppie
- Start date
Magnus82
Banned
It was with a hand held device, so I don't know the accuracy. 2 months ago was 28.6 one month later 23.1 One month later (current) 22.2
Cardio increased dramatically this last month, so the results don't jive. Diet has been consistent. I have a pair of calipers I want to try.
Little history....
Never cared about diet in the past, just wanted wise and strength. Didn't do cardio either. These last two years my job has become sedintary. That and being almost 40 has taken its toll. I had gotten so disgusted with my self finally, I ended up hiring a PT. Best move I made (2 months) ago. The accountability gets me there and I am even turning into a cardio fiend. 1-2 hours on the elliptical 3 days a week. Some bike rides. I was happy with the progress until this last test which has disgruntled me because I expected more based off the first month's results. Measurements have all improved, down one pant size, but skin is loose and flabby.
My goal is to be 12% by September. I am on a test, eq cycle to help.
I'm thinking about Clen and t3 to help.
Thanks brothers
Cardio increased dramatically this last month, so the results don't jive. Diet has been consistent. I have a pair of calipers I want to try.
Little history....
Never cared about diet in the past, just wanted wise and strength. Didn't do cardio either. These last two years my job has become sedintary. That and being almost 40 has taken its toll. I had gotten so disgusted with my self finally, I ended up hiring a PT. Best move I made (2 months) ago. The accountability gets me there and I am even turning into a cardio fiend. 1-2 hours on the elliptical 3 days a week. Some bike rides. I was happy with the progress until this last test which has disgruntled me because I expected more based off the first month's results. Measurements have all improved, down one pant size, but skin is loose and flabby.
My goal is to be 12% by September. I am on a test, eq cycle to help.
I'm thinking about Clen and t3 to help.
Thanks brothers
Magnus82
Banned
Congrats on the fat loss! Keep adjusting you calories as your weight drops and stay clean. T3 and clean works well, but I would wait till you stall. With the new diet and cardiovascular, your going to drop fat like crazy. Include HIIT cardio as well. Carb cycling is great while cutting. Give intermittent fasting once a week a try as well. Great for increasing insulin sensitivity. Use the mirror as your guide, bf is just a number,.just keep progressing. Good luck brother and keep us posted.
Not a fan of those hand held machines. Buy a pair of calipers. They are not expensive.
Cycle your carbs. Less on days off from the gym. More on leg and back days.
http://www.ebay.com/itm/Slim-Guide-Skin-Fold-Caliper-in-Black-with-Booklet-New-/381130858656?pt=LH_DefaultDomain_0&hash=item58bd2b60a0
Cycle your carbs. Less on days off from the gym. More on leg and back days.
http://www.ebay.com/itm/Slim-Guide-Skin-Fold-Caliper-in-Black-with-Booklet-New-/381130858656?pt=LH_DefaultDomain_0&hash=item58bd2b60a0
Last edited:
My target for each of 6 meals is...
Calories 200
Carbs 20
Fat 10
Protein 20
I do not have a problem sticking to this, however I do fall off the wagon once in a while.
Thanks for the feedback
Calories 200
Carbs 20
Fat 10
Protein 20
I do not have a problem sticking to this, however I do fall off the wagon once in a while.
Thanks for the feedback
chrisr116
AnaSCI VET
- Nov 20, 2012
- 3,788
- 1
- 0
I am no expert, but I would think you would need to double those numbers at each meal, approximately. What is your height and weight. 1200 cals a day is far to low, imo..unless I am missing something about your height and weight.
My coach had me approx 2400 cals. 250 grams of protein and 250 carbs, and just under 90 grams fat. All extremely clean foods. I dropped from 240's to 220's in like a month before he increased my food.
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Sully
AnaSCI VET / Donating Member
- Dec 3, 2012
- 3,324
- 0
- 36
Yup, way low on calories. Only 60 grams of fat per day? That's not even really enough for your body to produce all the necessary hormones it needs to keep yourself healthy.
Also, try cardio acceleration for fat loss. In between every set of lifts, do 30-60 seconds of cardio. Then immediately go back and do another set of lifts. Alternate cardio and weights for your entire workout. It speeds up fat loss, and actually helps to improve recovery from the weight training. Plus it takes less time in the gym. U can get weight training and cardio done in the same time that most people only get their weight training done.
Also, try cardio acceleration for fat loss. In between every set of lifts, do 30-60 seconds of cardio. Then immediately go back and do another set of lifts. Alternate cardio and weights for your entire workout. It speeds up fat loss, and actually helps to improve recovery from the weight training. Plus it takes less time in the gym. U can get weight training and cardio done in the same time that most people only get their weight training done.
5' 11"
233 lbs
I get hungry then eat a bar,chicken, or fish and am fine until next meal 3 hours later. I have been feeling great to be honest. I know the calories are not there to grow, but I can see an feel the wise and strength. Keep in mind that other than my workouts I do not burn much of anything.
233 lbs
I get hungry then eat a bar,chicken, or fish and am fine until next meal 3 hours later. I have been feeling great to be honest. I know the calories are not there to grow, but I can see an feel the wise and strength. Keep in mind that other than my workouts I do not burn much of anything.
Magnus82
Banned
The concern here is anything much over a 500 calorie/ day deficit, you risk loosing muscle, and that's the last thing you want to do.
Magnus82
Banned
Honestly brother you diet needs a lot of work. Cut the oj and oatmeal at breakfast and add 2 whole eggs and a small shake. Meal 2 steak or tuna w/ asparagus or broccoli and small banana. 3 ditch the cheese and add a small handful of almonds. 4- no bar, 4 hard boiled eggs and baby carrots. 5 OK for pre-workout reduce or omit carbs on off days, 6- shake 2 scoops casein protein blended w/ 12oz egg whites, add banana to shake for post workout meal
AtomAnt
AnaSCI VET
This diet is much better.
Hell, I would drop the banana in meal 2 and add 1 tbsp of coconut oil...
I'd go with:
Meal 1 - 2 whole eggs, 6 egg whites, 1 cup veggies
Meal 2 - 6oz lean beef with 1 tbsp of coconut oil and 1 cup of veggies
Meal 3 - 6 oz boneless skinless chicken breast, 1 cup of veggies OR 3 cups leafy greans, 1 oz almonds OR 1tbsp of extra virgin olive oil (mix with balsamic and lemon juice for a dressing).
Meal 4 - 25g whey isolate / whey blend with 2 whole eggs (hard boiled)
Meal 5 - 6 oz lean fish (tilapia or cod) or boneless skinless chicken, 1 cup jasmine rice (training days only) OR on off days, 1 tbsp coconut oil, 1 cups green veggies
Meal 6 - 50g whey / casein blend or 30g casein mixed with 1 cup of egg whites in the blender. On training days add 1/2 cup of oats or 1 banana
That is how I would adjust the diet....
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Wow didnt think it was that bad. I already do not eat the cheese, banana, or oatmeal.
Meal 1 is always a shake. Eggs are substituted for any of the 6 meals from time to time.
Meal 1 is always a shake. Eggs are substituted for any of the 6 meals from time to time.
AtomAnt
AnaSCI VET
No offense to your "coach" but if he/she set that up for you they aren't worth their salt... can their ass and work with someone that will truly work with you to meet your goals, not give you some cookie cutter plan...