Want to loooooose the fatness!

[trisdog]

ok lets say i wanted to loose about 8-10% BF (right now i must be at like 15-17) .. what is a realistic time frame I can achieve this if i am eating right and doing cardio ? can i do it in a month? will it take longer? are there different things I can do to loose faster? can I do cardio before i train? sometimes its hard for me to do in the AM cuase i work really early. and what should my heart rate be at? if i decide to do it at night.. how many hours after my last meal would i do it? should i drink a shake afterwards or not?

thanks sorry for all the questions.. i really want to start loosing some bodyfat .. i'm 5'10 190 .. want to go back down to 170-175

[1buffsob]

ok lets say i wanted to loose about 8-10% BF (right now i must be at like 15-17) .. what is a realistic time frame I can achieve this if i am eating right and doing cardio ? can i do it in a month? will it take longer? are there different things I can do to loose faster? can I do cardio before i train? sometimes its hard for me to do in the AM cuase i work really early. and what should my heart rate be at? if i decide to do it at night.. how many hours after my last meal would i do it? should i drink a shake afterwards or not?

thanks sorry for all the questions.. i really want to start loosing some bodyfat .. i'm 5'10 190 .. want to go back down to 170-175

First off, you're looking at a minimum of 10 weeks to achieve your results (probably longer). And that's if your diet and cardio are dead on and you're as strict as hell.

Secondly, I work from 5:30a.m.-6p.m. mon-fri. But you'd better believe my ass is up at 4am for cardio every morning. If you really want it, nothing will get in your way.

Thirdly, cardio before lifting is just about the most catabolic thing you could do.

Fourthly, cardio should be done on an empty stomach at 65% max HR. (Max HR is 220-age). If done in the evening, 2-3 hours after your meal.

1buffsob

[trisdog]

Cool, thanks a lot... yeah i wasnt really looking for fast fast results.. just wanted to know a time frame that i should make a goal... so 10-12 weeks it is! guess im gonna have to be more dedicated than ever!

Also i should be sticking to the cutting sticky as a diet primer correct?


buff what time do you usually goto sleep if your up at 4am? how many hours of sleep should i am for?.. a full 8 hours is best correct? if i get less how bad is it?

[novastepp]

you can use the sticky as a primer. maybe create a diet based on your LBM and post it for critiques, be sure to include calorie amounts along with macro amounts for each meal. sleep as much as you can. IMO 7-9 hrs. is what you should aim for.

[1buffsob]

Cool, thanks a lot... yeah i wasnt really looking for fast fast results.. just wanted to know a time frame that i should make a goal... so 10-12 weeks it is! guess im gonna have to be more dedicated than ever!

Also i should be sticking to the cutting sticky as a diet primer correct?


buff what time do you usually goto sleep if your up at 4am? how many hours of sleep should i am for?.. a full 8 hours is best correct? if i get less how bad is it?

A full 8 is best. I don't sleep so well though. I'm lucky to get 6.

1buffsob

[trisdog]

one more question... the cutting primer doesnt really say a pro/carb/fat % ratio... for cutting what would be the best ratio?

[novastepp]

that depends highly on what your body will allow. start at maybe a 40/35/25 pro/carb/fat ratio and see how it feel/works. adjust accordingly after a couple of weeks.

[trisdog]

cool thanks i'll give it a shot!