Discussion in 'General Forum' started by RK, Jul 14, 2009.
Fish! A tin of Tuna is about 24g of protein.
Lean turkey and chicken
Right guys, just returned from annual health checkup. Last year my cholosterol was 5.9 but more importantly my body fat was 21%. Shocker for me whos been used to being skinny all my life.
Anyway, due to cholosterol levels I cut out butter, full fat milk, mayonnaise and vegetable oil. Reduced chocolates and soft drinks to 2 times a week. But still ate out and had red meat. Over the last three months I've been mainly on this (lean) high protein diet for muscle gain and hitting the heavy weights.
The cholosterol's come down to 5.6 (still a bit high) but more importantly my body fat is down to 13%. The doctor was as amazed as me. So it can be done without going too crazy with the diet change and the good news is you can eat more to achieve it.
That's impressive but it's a lot more difficult losing fat whilst retaining muscle.
Just shows it can be done simply by being sensible rather than crash diets though.
Well in mate
Yeah, gaining weight has been tough. But during my fat reduction my weight has remained exactly the same. So now I'm at the same weight as before but with 8% less fat, means 8% more muscle surely?
Is that right? It doesn't sound right? It's too late for stuff like that!
Sounds like you're on the right track though! I've literally just starting a cut this week. First time I've ever done it properly so sort of winging it with the nutritional knowledge I've got and a bit of extra reading up. Don't want to go keto or anything.
If anyones got any tips apart from the obvious they're more than welcome
Any opinions on bioactive whey?
It is for wimps
I'm going to do the same. Basically I have 3 areas of weakness, alcohol, soft drinks and chocolates so I am going to attempt to eliminate them and ramp up the cardio a bit.
2nd day of cutting and I have the biggest craving for Golden Grahams.
I'm alright as far as soft drinks go, only drink water really. Don't eat chocolate very often so that shouldn't be too difficult. Alcohol I only have at the weekend and I'm not going to cut out, mainly because I think fun comes before nutrition.
What would be the best mixer to have with a drink?
I've tried the Leangains high carb approach and it doesnt work for me. Carbs dont satiate me like fat does, so I tend to overeat. Back to low carb as of two days ago and feel better for it. All those carbs were making me crash all the time. Felt like I had ME or something ffs.
When I started it I was the same, I've discovered along the way that gluten seems to be my enemy and that it was the cause of my inflammation/fatigue issues I'd had previously. My high carb days consist of mainly low/free gluten carbs, which is a rather restricted selection. It's working though and has had shit loads of benefits in and out of the gym.
Started to work on dropping my weight since the 27th of April and now I have completed a month with satisfactory results. All I do is maintain a good strict diet and exercise 6 days a week (lift 4 days and run on 2 days). I also read a lot about nutrition and received word of advice from Zarlak and B19.
As a result I have managed to drop 7.5lbs in a month. Hoping to continue on this path and get to my target weight.
I was playing mate
I don't know much about it
I have a question re; bodyfat %
I have used this calculator @ http://www.scientificpsychic.com/fitness/diet.html
Followed the specs:
Height = 5' 8.7"
Waist = 32"
Kneck = 15.2"
Weight = 159 pounds
= 13.5% bf
I'm not so convinced it's that low. I assumed around 15% as, although I have very low fat/tight skin everywhere except my torso, I have slight love handles and a pinch of moob.
Anyone have any thoughts on these calcs?
You're nowhere near 13%. You can't use calculators like that it just doesn't work that way. To be honest I doubt you're close to 15 either from the pictures you put up in your Thailand thread. Your abs display between 8-12% and you had a belly in those pictures.
Buy some calipers mate. They're cheap and easy to use.
So now I'm cutting, should I just be aiming to match what I lifted the week before?
AFAIK you can expect strength to diminish on a cut, it's natural. Don't be gutted if your lifts suffer slightly.
Yeah that's what I expect but if I aim for the same rather than adding to the weight. I guess if I'm able to add weight I'm doing it wrong. We'll see over the next few weeks
So, fat-stripping. Supplements or not?
And green tea - does it help or is it bollocks?
Your help is appreciated. Not going on a big thing as not much fat-loss is required, just developed a bit of a belly over the muscle...
Mate, I am 10 pounds lighter than those pictures, with a bit more muscle mass. That was four months of training ago.
Calipers will put you right either way.
Yeah, good shout. I suspect my gym has some so I will ask om Friday
I've buggered my kneck doing weights on Sunday and still haven't recovered. Frustrating, but one hour hard runs everyday are keeping me feeling good.
I'm gonna be doing 1 hour runs in the morning, with either weights or running again in the eraly evening to really rev my fitness. I feel fitter than I have ever been in my life right now.
I've 7 weeks til I leave for the US on my road trip for a couple of months so want to feel in even better fitness.
Heard decent things about green tea supplement, but I'm not sure it's going to do anything different to not taking it really. Hard to measure though.
I had it last summer but I didn't really cut so no idea if it's effective
I wouldn't bother with any supps really if it's just a quick cut, but I think the only effective ones are ECA stacks
Isn't ECA linked with all sorts of nasty side effects?
IMO, fuck supplements other than protein shakes. Just eat a decent amount of protein, workout, count cals vs expenditure and don't obsess over stuff"
That's not 5% of your BF mate. You have not lost 5% of your total body fat and dropped to 13% bf. You'd be pretty ripped, and you've said yourself you've just got a bit leaner. Not to mention a lot of the weight you lost would have been water, and not body fat.
Trust me. This is a pattern with you, you take it personally when somebody critiques your gains which we saw in your other thread. It's just being realistic. Nobody means any malice.
Like I said, calipers will sort you out so you can go down the right track.
Like what? Some people get a bit shakey/jittery. Like I said I wouldn't bother, but they're the only ones known to definitely have an effect AFAIK
Anyone had the natural almond butter from Myprotein? Just wondering if its as good as their 100% peanut butter. Got a small jar from the supermarket in the cupboard and its lovely, hoping the MP one is a similar taste!!
Back from the gym, did the calipers there and it said 15.3% - not a bad guess
Re; water weight. Do you not agree that 3500 cals defecit will, roughly, mean a pound of fat lost? I think my water weight is the same as I am not low-carbing now. Plus I eat a shit ton of salt lol
Hehe, I told you it wasn't 13% but at least you've got a clear direction now. If you want to get down to abs, you need to lose around another 3%.
RE Your second point it's a bit confusing, how do you mean a 3500 deficit? That's massive. I eat that in a day. A 3500 deficit would be 0 calories a day.
Yeah, I thought it was unlikely too. I am hoping I can cut the extra 3% in the next 7 weeks. I've upped my runs as of today to 90 minutes everyday and I think my kneck is getting better so I'll be back on the weights on Friday. I was drinking on my one cheat day pw but I'm going to pack that in, mostly to save money for a USA trip but it can only benefit this goal.
Re; point 2 - I didn't mean 3500 cals deficit pd. I just meant if you create that deficit, say over a week, you'll burn a pound of fat stores regardless of water, right?
3500 pd - damn I am jealous! I've been at 1800-2000 pd for weeks now, excluding a cheat day of 2800 (inc empty booze cals).
We have opposite goals though KM, I'm bulking and you're cutting. My bulking figures are 3000 a day but I'm currently on antibiotics that are causing me to lose weight so I whacked an extra 500 on until I finish the course.
You lose a lot of water before you start touching your body's fat stores.
And a pound of fat is 4500 cals.
Yeah, I figure that lol
@Badunk - Got you, though it is widely said its 3500 cals I am assuming you have read evidence suggesting its actually 4500?
So I'm now on a low carb diet, should I be looking at having a carb up day once a week/every two weeks? Or is it not worth it/not needed unless keto?
Someone explain the benefits of a cheat meal/day. Please. God, please. I know them but I'd like to hear it again.
Depends on your current bf%. The leaner you are, the more frequently you'll need a refeed day. Refeeds will restore some glycogen to give you a boost with your lifting and help you ensure you're maintaining current muscle mass, and will boost leptin production which is the main hormone for fat burning
And @ KingMinger, its 3,500 calories to lose a lb of adipose tissue, which is only ~80% fat (the rest is water and protein)
I'd guesstimate at about 16%
I like hearing that a refeed day will help fat loss.
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I'm on a pro hormone course of GSX slingshot Hd at the moment.
@EvilChuck - thanks.
Does/has anyone actually used ''fat burners'' such as ECA, Yohimbe HCL (sp?) etc?
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