Need help with body fat

[troythepooh14]

Hey, ive been trying to lose my body fat for about 6 months, in january i weighed about 222, now im down to 204, and im stuck. Im 29, 6' 1" and weigh 204. I wouldnt say my diet is THE BEST. Only because of class. Just askin for any tips. My diet consist of:
Before class i have one protein shake in the morning along with a wheat bagel.
When i get home i eat a turkey sandwich on wheat bread with 8oz of milk, i head to the gym and after i drink a protein shake with glutemine. At night i have a choice of either chicken breast (or something along those lines) with plenty of veggies. Ill also take a bannana to eat during class.
Any tips??
Thanks!

[10nispro]

What are you doing for cardio?

[troythepooh14]

At the gym i play 30 minutes of full court basketball before i work out. and 15 minutes jogging on treadmill. During workouts i stick with the straditional 3 sets of 10

[10nispro]

You need to tweak your diet. Add real food whenever possible. Hit the diet forum for a bit and it will answer alot of your questions. I think you need to be eating more often but smaller meals. For instance, you need to change breakfast to eating oats and egg whites, and not the protein shake and bagel.

[Phate]

At the gym i play 30 minutes of full court basketball before i work out. and 15 minutes jogging on treadmill. During workouts i stick with the straditional 3 sets of 10

basketball isn't the best cardio for fat loss, here is some info on cardio and dieting with some cutting diet examples that i use

CARDIO

cardio is, but the type of cardio is what he's talking about, running is not the best for fat burning

for low intensity long duration cardio i would use a stationary bike or walk at 3.0-4.0mph on a high incline for 30-50minutes

for HIIT training i would use a stairstepper, elliptical or stationary bike and do this
5minutes warm up
1min at 40-50% of max effort
30sec at 85-90% max effort
1min at 40-50% of max effort
30sec at 85-90% max effort
continue that for 15-20 minutes or until you can't go any more
then cool down for 5 minutes

low intensity will burn more calories from fat but will also burn less total calories as the intensity isn't as high as HIIT

HIIT training will burn a lower percentage of calories from fat, though not by much, i think the study i read said 10-12% max, but will burn many more calories total and will increase metabolism for up to 24 hours after cardio, this is called the afterburn effect, where you burn extra calories because of an increase in metabolic output

to give you an estimate i wlll outline one of my cardio routines

low intensity
3.2-3.5mph 8%incline on treadmill for 30minutes burns 350cal

HIIT
using what i outlined above i burn close to 500cal in 20-25minutes plus the extra that i get afterwards



DIET HELP

here is the diet that i'm on right now, it's a good base to go off of, listed below are things to help you create your own diet off it

1) One thing that will help you drastically is called carb tapering, if you notice the bulk of my carbs are in the morning and after my workout, i don't eat hardly any close to when i go to sleep

2) Another thing is that eat meal is either protein/carb or protein/fat and the fats are good fats(EFA=Essential fatty acids) from flax oil or fish oil. Try not to eat fat with carbs as the fat will become, well, fat since your body is made to be energy efficient, by putting carbs, which are easier to break down for energy, in the same meal as fats your body stores the fat for later and uses the carbs for energy, not what you want.

3) try to eat every 2-3 hours, this is the amount of time it takes for your body to digest a meal and by giving it a constant stream of food you will ensure that your metabolism is kept high, also, calories are not the same, protein has the highest thermodynamic effect, which means that it takes more calories to digest protein than carbs or fat, this also increases your metabolism

4) You should try to get at least 50-60g of protein in every meal, this is about the max your body can take at one time

5) here are some tricks for making eating so often easier, i know it's hard, i go to school 8 hours a day and i'm not allowed to bring food into class so i have to work around that
a) Make a weeks worth of food on your day off, go buy a ton of chicken, lean turkey and very lean beef and grill it, then put it in ziplock bags and label with the amount of calories and protein per bag, YOU WILL NEED TO BUY A CHEAP SCALE FOR THIS, YOU CAN GET THEM AT GNC, MAKE SURE YOU GET ONE THAT WEIGHS IN GRAMS.
b) save grocery sacks or get a lunch box and put a full three meals or so in there, lots of chicken, jerky, tuna, those are gonna be the staples of your diet

6) Don't drink more than two protein shakes a day, there are liquid and don't have the thermic effect normal food does, normal food should make up 95% of your diet, though a shake after workout or in a pinch is perfectly fine

that should get you started, i'm sure you'll still have questions so just keep posting and i'll help you however i can, i'll be in austin though for the next couple days for a state competition, though i'll try to get on at the hotel if you post and answer when i can, here's the diet i'm on to model after

Meal 1 - 5 egg whites (cal 80, pro18), Oats 80g (cal295 carb51 pro12 fat5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 485, carbs 53 pro 50, Fat 6.5

WORKOUT

PWO - 2 scoop whey (cal224, carb5, pro46, fat3), WMS 80g (cal280 carb68) TOTALS – Cal519, carbs73, pro58 fat 3

PPWO - Tuna 1/2 tin (cal 72,carb0 pro15 ), Oats 80g (cal295 carb51 pro12 fat4) 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS – cal480 carbs53 pro50 fat5.5

meal 4 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Meal 5 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Meal 6 - 175g chicken (cal289 pro54 fat5) hemp Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

Before Bed – Lean Mince200g (cal328 pro51 fat12) TOTALS cal328 pro51 fat12

DAILY TOTAL Cal 2928Carbs 179 Protein 360 fat 68.5

Each chicken meal served with a handful of fibrous green veg bringing carbs to approx 200g per day in total.

DIET 2

Macros: Food/Calories/Protein-Carbs-Fat

Meal 1: 60g Oatmeal/225cal/8gP-41gC-2gF
turkey (99/1)/260/54gP-0gC-3gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF

Meal 2: 40g Oatmeal/150cal/5gP-27gC-1.5gF
turkey (99/1)/260/54gP-0gC-3gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF

Meal 3: 40g Oatmeal/150cal/5gP-27gC-1.5gF
beef (96/4)/300/50gP-0gC-8gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF

Meal 4: 10mL flax oil 90cal/0gP-0gC-10gF
beef (96/4)/300/50gP-0gC-8gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF

Meal 5: 10mL fish oil 90cal/0gP-0gC-10gF
Tuna 170cal/42gP-0gC-0gF
3.5 Tbsp Mayo light 70/0gP-4gC-5gF

Meal 6: Tuna 170cal/42gP-0gC-0gF
3.5 Tbsp Mayo light 70/0gP-4gC-5gF
beef or turkey 150cal/25gP-0gC-4gF

macros:Calories: 2615
Protein: 335
Carbs: 111
Fats: 74

[kuad]

listen to phate.

[troythepooh14]

Alright thanks alot guys! Instead of the 15 minute treadmill should i change to your cardio workout? I was doing treadmill after i lifted and basketball before to get warmed up and for pleasure.

[Phate]

Alright thanks alot guys! Instead of the 15 minute treadmill should i change to your cardio workout? I was doing treadmill after i lifted and basketball before to get warmed up and for pleasure.

i would do the basketball if you enjoy it before you workout, then do low intensity cardio after you workout 2-3x a week and HIIT 1-2x a week, if you can do empty stomach cardio before you eat in the morning

i understand it's hard with class, i just graduated high school so i would wake up at 4, go to the gym and do cardio, go home, eat, pack 3 meals and be at school by 730, then eat in the 4 minutes between classes(which were 90min long) since we couldn't eat in class, and go to practice after school, followed by the gym, then back for late night practice, then home, homework and bed, most nights i got to sleep at like 11-12 so i would sleep during homeroom to make up for it

[Stoneco|d]

I like to do HIIT using a trendmill for 15-20 min then do light jogging for 15min. I end up burning 560-600 calories.

[troythepooh14]

Thanks alot stonecold and Phate, Im getting ready to start a cycle here in the next few days for football. Greatly appreciated

[!!!ZeuS!!!]

bro get rid of the milk mix protein with water and smack the HIIT in the ass it's the best cardio you can do i just bumped 32kg=65-70pound of lard + eating really well no dairy

[AdamGH]

i hear natural raw milk can be good for you if you get your hands on it. Its when we drink processed milk like you get at the stores is the problem. Thats why we buy skim milk. That way we don't drink the crap processed fats in store bought milk.

[Phate]

i hear natural raw milk can be good for you if you get your hands on it. Its when we drink processed milk like you get at the stores is the problem. Thats why we buy skim milk. That way we don't drink the crap processed fats in store bought milk.

there are a couple milks that i drink that are good

Mootopia is a milk that contains no preservatives or hormones, it also has only 4g of carbs per cup and 14g protein and tastes great, only problem is the lack of preservatives only gives it 5-6 days in the fridge

8th continent Light Soy milk is really creamy, only has 2g of carbs per cup with 6g of protein and only 50cal per cup as well, it's my favorite as it makes oatmeal amazingly creamy and adds very few calories

[texasmk4]

read this thread, it has very good detailed information on how to lose fat without losing muscle.

Why am i doing wrong to see my abs???

[troythepooh14]

Thanks alot guys. Amazing help.