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Thread: need some dieting advice
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05-19-2004, 10:47 AM #1
need some dieting advice
ok guys heres all my information
im 5'10 170lbs with about 10-11% body fat
im just trying to get by bf down to around 7 to 8% in the next 4 wks. and more importantly i really want to burn the extra flab off my gut and lower back.
about 8months ago i knew nothing about how dieting can change the compostion of ones body so any help, advice is greatly appreiciated.
heres my workouts:
Day 1. superset chest and back 4 exercises each about 10 - 15 reps with 30 sec to 1min rest in between sets. then 3 exercises of bis 10-12 reps followed by either 25 min to 30 min cardio with 5 min warmup then i do moderate to full intensity followed by 5 min cool down.
Day 2. superset legs and shoulders 4 exercises each about 10 -15 reps w/ 30 sec to 1min rest in between sets. then 3 exercises of tris 10 - 12 reps followed by the same type of cardio as in day 1
Day 3. 45 min cardio on an empty stomach, with interval training from hi to low to moderate intensity then abs.
Day 4. repeat as day 1
Day 5. repeat as day 2
Day 6 and 7 rest.
on days 1,2,4,5 i usually stay in my target heart rate when supersetting exept when doing bis or tris and i burn an extra 300-350 cal on cardio so im thinking im burning 700 to 800 cal in the 1hr 45 mins i spend at the gym.
day 3 (my cardio day) i burn 500 to 600 cal.
as far as my dieting goes i try to eat 2 grams of protein per body weight my carbs come from only complex carbohydrates. i eat either 6 to 8 meals a day totaling 2200-2400 cal. and i try to cycle my carbs by eating anywhere from 150 - 250 grams of carbs a day.
if u guys really need me too ill post exactly what it is i eat every day. but as of now i feel as if the only thing holding me back right is my diet and im just wonderin if should try cutting back on my carbs like less then 100 grams a day to shed the last of my back fat and gut cause im really stumped right now and need advice.
here some pics lemme know what u think
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05-19-2004, 10:52 AM #2
hey
is that acne on your chest, or bad razor bumps? also, try cocoa butter to lighten those stretch near your pits.
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05-19-2004, 11:20 AM #3
I'll say it before anyone else does. Read the cutting sticky, then post a diet based on it for critique.
http://forums.anabolicreview.com/showthread.php?t=75729
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05-19-2004, 11:35 AM #4
If you really want to burn the fat, do more cardio. Try 5, 6, or 7 times a week. Forget the interval training. Keep your heart rate between 65% and 75% of max. This is the equivelant of fast walking for most people. This is when lipolysis occurs. Anything more intense will cause your body to seek other sources of fuel than bodyfat.
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05-19-2004, 11:37 AM #5
It really would help for you to post exactly what you eat every day.
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05-19-2004, 12:16 PM #6
heres what i eat on a normal day
meal one: 1/2 cup of oat meal, one slice of whole wheat low carb bread w/ peanut butter and one scoop of isopure zero carb whey protein. 310 cal 35p/35carb
WORK OUT
meal 2: Isopure whey protein meal replacement. 300cal 50p/25c
meal 3: 7oz sauteed salmon with veggies such as spinch or brocc with a cup of brown rice. around 450-500cal 37p/ (carbs not too sure b/c i dont know how much carbs/calories are in cup of veggies)
meal 4: all white meat 97% fat free turkey burger on a bed of spinch or lettuce with ketchup or horse radish sauce (sometimes ill throw in a low carb whole wheat bread.)
meal 5: 2 chicken breasts (202g each) with a cup of veggies. 400cal 84p
meal 6: 2 scoops of isopure zero carb protein or some type of lean protein meal with out any type of carbs. 300cal 50p
as for supplements i take 3000mg of CLA a day and around 300 to 600 mgs of ala a day
plz bear with a little guys im still have lots and lots to learning about dieting and i really want to figure out how i can manipulate my carb intake alot better and figure out how much carbs/calories/protien im getting from eating a cup of veggies here and there.
thanx in advance
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05-19-2004, 12:27 PM #7Originally Posted by bad_man
so i think my workouts are up to par as far as trying to get ripped up for the summer, the only thing thats holding me back is my diet.
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05-19-2004, 12:28 PM #8
TrIBOL trying the caps thing, lol.. i hope i gave some good advice. the other good bro's here will correct any errors i made.
* my advice is in caps under your diet
Originally Posted by The TooL
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05-19-2004, 12:30 PM #9
check the cutting sticky!
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05-19-2004, 12:31 PM #10
thats not my pic BTW, i dont know how that got there,lol
TrIBOL
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05-19-2004, 12:42 PM #11Originally Posted by TRIBOL
been waxing your carrot again?
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05-19-2004, 01:02 PM #12
Way too many carbs. Get rid of the bread - even low carb bread sux. Eat protein at EVERY meal. Eat either carbs or fat with every meal. Never eat both carbs and fat at the same meal.
This is a VERY brief summary of what's in the cutting sticky. Read the sticky. Know the sticky. Live the sticky.
Redo your diet and post it again.
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05-19-2004, 01:03 PM #13AR Hall of Fame
- Join Date
- Dec 2002
- Posts
- 25,737
Originally Posted by TRIBOL
If that's true, then change your password.
Someone is editing your posts.
~SC~
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05-19-2004, 01:18 PM #14Originally Posted by SwoleCat
TrIBOL
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05-19-2004, 01:19 PM #15Originally Posted by SwoleCat
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05-19-2004, 03:48 PM #16Originally Posted by bad_man
badman how many carbs do u think i should be gettin a day to cut body fat?
i was thinking on some days whatever carbs i eat on a normal day ill just cut it half. i figure if i can cylce my carbs from low to moderate on different days would that be good idea to cut body fat and keep muscle? i dunno guess i have try different **** to see what works.
thx in advance guys
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05-19-2004, 03:53 PM #17
its hard to tell an exact amount of grams as everyone varies in their genetic makeup. Just make it a % of an eating plan and calculate grams from there.
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05-19-2004, 05:37 PM #18
i got one more question, ive been reading a lot of old posts about dextrose, can supplement dextrose with my pwo shake for cutting and if so is 1/2 a cup of dextrose enough ?
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05-19-2004, 05:48 PM #19Originally Posted by The TooL
http://www.calorieking.com/foods/foo...67995&partner=
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