Need to get BF% DOWN, any help?

[ElDude]

Hey! So I am 6'0, 215-220 lbs with 18% - 22% bf? I am absolutely unclear as to how much BF I have, need to get it checked at the gym. I am trying to cut weight/BF as much as I can and keep LBM. I started out on a diet through some research on here and wanted to see what others thought. I lift 4-5 times per week and do cardio at least 5x per week.



0500- wake up and go to gym on an empty stomach, not good I know! it is just hard to eat a whole lot that early.

0615- Protein shake (GNC pro performance) 3 scoops

0700- 6egg whites plus one whole egg
2 pieces of bacon (2x per week) Should I cut this?
.5 cups of quinoa
2 cups of spinach

0930- 1 cup of oat bran w/ some blueberriers or blackberries

1230- 8oz chicken breast
3/4 cup whole grain rice
2 cups of spinach

1530- 1 package low sodium tuna
handful of almonds- raw

1830- 12oz chicken breast
1 cup whole grain rice

2100- protein shake

~2167 calories (should it be less?)

75g fat, 118g carbs and 258g protein- is this a good balance?

I have had trouble in the past keeping my BF% down and definitely want to drop it, there seems to be good people/support on here. I will try and post some current pics tonight.

Any tips, thoughts, criticism, whatever! Keep it coming!!

[gbrice75]

Have you checked out the cutting 101 sticky?

[ElDude]

Have you checked out the cutting 101 sticky?

haha I have, but just re-read it and did some math after I read it

BMR - 220Lbs is 2235.8
TDEE is 3465.5 for off days and 3856.8 for workout days

From the calories I listed it looks like it is about a 47/22/31

If cutting would you rather have a higher fat% or carb%?

[Ajc330]

haha I have, but just re-read it and did some math after I read it

BMR - 220Lbs is 2235.8
TDEE is 3465.5 for off days and 3856.8 for workout days

From the calories I listed it looks like it is about a 47/22/31

If cutting would you rather have a higher fat% or carb%?

i wonder this number too, ive been dieting the past two weeks and dropped ten pounds already, been eating around 1800 calories, about 100g carbs. 150g protein, and 65g of fat, rough estimate, but i have cut the fat down recently and have seen the weight drop faster this way, so in my experience i would keep carbs and fats low

[gbrice75]

haha I have, but just re-read it and did some math after I read it

BMR - 220Lbs is 2235.8
TDEE is 3465.5 for off days and 3856.8 for workout days

From the calories I listed it looks like it is about a 47/22/31

If cutting would you rather have a higher fat% or carb%?

Some people respond better to higher fat diets... i'm not one of them. Personally, I don't like my fat over 20% of total calories, and ideally it'll be at 15%. 30% fat is way high IMO.

215 @ let's say 20% bodyfat... i'd put your TDEE at roughly 2500 calories. I don't like the formulas at all (yes I know I reference them in my sticky... let's just say I wasn't given a choice) - in my experience, they almost ALWAYS tend to come out high due to the activity multiplier being far too subjective... i.e. what I consider 'moderately active' and what you/others do could be worlds apart.

i wonder this number too, ive been dieting the past two weeks and dropped ten pounds already, been eating around 1800 calories, about 100g carbs. 150g protein, and 65g of fat, rough estimate, but i have cut the fat down recently and have seen the weight drop faster this way, so in my experience i would keep carbs and fats low

Agreed about keeping carbs AND fats relatively low. Having said that, you're numbers above appear to be out of whack in relation to each other.

[Ajc330]

not really goin for a 60/20/20 split, just creating small healthy meals and these are the macros, its working

[ElDude]

There must be something I am not adding up in my diet to get that high of a percentage for fat though.

[ElDude]

The bacon probably doesn't help

[Ajc330]

your chicken breast bacon and almonds are whats bringin in the fat, i have a high fat diet too, and i just have 1 serving size of almonds, some steak, chicken, pork, and avocado ... granted i put some olive oil through out the day but very small, and i have like 35% fat i hear u bro

[gbrice75]

not really goin for a 60/20/20 split, just creating small healthy meals and these are the macros, its working

Good deal, if it's working then stick with it. Maybe you're one of those who higher fat diets agree with...

[ElDude]

your chicken breast bacon and almonds are whats bringin in the fat, i have a high fat diet too, and i just have 1 serving size of almonds, some steak, chicken, pork, and avocado ... granted i put some olive oil through out the day but very small, and i have like 35% fat i hear u bro

Arghhhhh, ill give up the bacon.. Anybody recommend a good app for accurate calorie counting? I think mine is retarded?

[Ajc330]

myfitnesspal.com

really helped me tweak my diet

[Soar]

You mentioned you go to the gym in the am on an empty stomach, and you mentioned you didn't think that was good. Many of the vets here have had great success with fasted cardio, that with proper diet you can lose bf rapidly. Good luck!

[Ajc330]

for this app to be effective, u have to weigh out all ur food so ur gettin an accurate calorie count

[ElDude]

You mentioned you go to the gym in the am on an empty stomach, and you mentioned you didn't think that was good. Many of the vets here have had great success with fasted cardio, that with proper diet you can lose bf rapidly. Good luck!

I have been reading that fasted cardio has been successful, especially with rapid BF loss, but is doing cardio and lifting on an empty stomach good? Without any nutrition/energy wouldn't your body start to burn muscle at some point and not to mention the body getting really tired and fatigued very quickly?

[Ajc330]

I have been reading that fasted cardio has been successful, especially with rapid BF loss, but is doing cardio and lifting on an empty stomach good? Without any nutrition/energy wouldn't your body start to burn muscle at some point and not to mention the body getting really tired and fatigued very quickly?

cardio is one thing but to lift weights is another... just some advice i would eat some type of carb be4 hittin the weights , it will be better than nothing

[Ajc330]

.....

[Soar]

I have been reading that fasted cardio has been successful, especially with rapid BF loss, but is doing cardio and lifting on an empty stomach good? Without any nutrition/energy wouldn't your body start to burn muscle at some point and not to mention the body getting really tired and fatigued very quickly?

Your body will burn fat before it burns muscle. Lots of people actually find themselves more energized threw out the day. Keep in mind you're still getting your daily nutrients so you shouldn't go catabolic to the point of burning muscle very much.

[gbrice75]

I have been reading that fasted cardio has been successful, especially with rapid BF loss, but is doing cardio and lifting on an empty stomach good? Without any nutrition/energy wouldn't your body start to burn muscle at some point and not to mention the body getting really tired and fatigued very quickly?

I've trained and then done 45 mins of cardio all while fasted for roughly 10 hours... all I took were BCAA's prior to workout. Note I kept cardio moderate intensity... no HIIT while fasted as glycogen stores will already be low and HIIT isn't meant to target fat stores, it's meant to burn massive calories regardless of energy source (fat/glycogen/muscle).

[ElDude]

I've trained and the done 45 mins of cardio all while fasted for roughly 10 hours... all I took were BCAA's prior to workout. Note I kept cardio moderate intensity... no HIIT while fasted as glycogen stores will already be low and HIIT isn't meant to target fat stores, it's meant to burn massive calories regardless of energy source (fat/glycogen/muscle).

What regulates what is being burned and when (fat/glycogen/muscle/etc.)? Is it all about heart rate?

[gbrice75]

What regulates what is being burned and when (fat/glycogen/muscle/etc.)? Is it all about heart rate?

Many variables, some out of our control... but with specific regards to cardio, you can at the very least minimize muscle breakdown by keeping intensity moderate. Overall body composition is the biggest factor though... i.e. when there is plenty of bodyfat available, the body will have no good reason to breakdown muscle tissue for energy (an inefficient process that actually costs energy just to take place). For those who are much leaner (say 10% and below), it becomes much tougher to 'target' fat stores as there simply isn't much there to pull from, and our bodies are constantly trying to maintain homeostasis, which, unfortunately after millions of years of adaptation to famine, hunger, etc. doesn't equate to being muscular and ripped.

In simple terms, if a guy with 25% bodyfat was worried about muscle breakdown via cardio, i'd tell him to just stfu and do cardio! If a guy at 9% had the same concern, i'd be much more meticulous about planning his cardio, nutrition and training as this is when the 'small stuff' comes into play.

Hope this makes sense.

[ElDude]

Update:

Diet going well, sticking to it! I did have a cheat lunch at Chipotle, but i figure once a week or twice a month aint too bad. I am usually at the gym by 5:05, do at least 30 min of cardio at a moderate pace (2.5 incline @ 4mph) then do little bursts of sprinting as fast as I can for 30 seconds when I feel like it. I also do a crossfit class after work on Wednesday and a kettle bell class on Fridays, both are awesome!

Dropped carb and fat intake to adhear to a 60/20/20 cut, not too hard to maintain, but I am already getting tired of eating chicken breast.

Gym early today consisted of

5:05a - cardio for 30 min.

5:35 - 6:15 lifting

Chest:
Bech
Incline Bench
Dumbell bench
Cable flys

Back:

Rows
Lat pulldown
Deadlift
Shrugs
Lots of push ups and pull ups

Anybody think I should add any exercises? Too much/too little?

Schedule is broken out as follows:

Mon- chest tris cardio
Tue- Bi's back cardio
Wed- Shoulders legs and then crossfit @ night
thur- chest tris - cardio
Fri- bis back cardio then kettlebell class at night
Sat - Shoulders legs
Sun- cardio, abs, push ups, pull ups, burpees, quat/jump squat... all that fun shiiiiit

[ElDude]

Legs are still sore from Wednesday! Was under in cals, but got at least 200g protein in. Lots of chicken breast, ground turkey, eggs and whole grain rice!

Didn't do as much as I wanted with cardio today, lasted about 25 min. Good chest workout though.

[ElDude]

Just did some more crossfit yesterday... Need to really commit to this!! I have been slacking in both lifting and cardio. I am going to post up some pictures tonight, try and keep up with this post!! At least one new picture weekly, and post diet/workouts here too.

[ElDude]

Up go the pics, anyone care to guess a BF% I know it is high...


Edit: Will re-post some other pics later!

[Back In Black]

>20% but you are doing something about it.

Did you lose any weight?

Is your morning workout fasted and is your cardio always before your lifting?

[--->>405<<---]

22(ish).. something like that.. IMO

[ElDude]

>20% but you are doing something about it.

Did you lose any weight?

Is your morning workout fasted and is your cardio always before your lifting?

I weigh myself every day first thing in the morning and have lost 4 Lbs. I am doing fasted cardio and lifting in the mornings and have noticed that helping a lot. Cardio is always before lifting.

As I continue to lose weight when would a good time be to re-do my diet/calories/macros? Is there a certain weight?

[Back In Black]

Personally I'd lift first then do cardio. Are you supplementing with BCAA's beforehand?

You may need to adjust your cals when you get to 10% you may not. Your goals may change before then at which point you will need adjust. 4 lbs in 2 weeks is ideal at this stage.

[ElDude]

Personally I'd lift first then do cardio. Are you supplementing with BCAA's beforehand?

You may need to adjust your cals when you get to 10% you may not. Your goals may change before then at which point you will need adjust. 4 lbs in 2 weeks is ideal at this stage.

I do not take any BCAAs, but will definitely get some. I will start lifting beforehand as well, I usually run first just because I have about an hour and 15 minutes to lift/run in the morning and like spending 30 - 40 minutes doing cardio. Is there more of a benefit lifting first? Thanks for the help/feedback bro!

[Back In Black]

For almost everybody trying to lose bodyfat, you must try and at the very least, maintain what muscle you have. That is helped by lifting in your hypertrophy (usually 8-12) rep range. You can give it more effort when you are fresh an not tired from cardio. Muscle is the greatest thermogenic there is!

[ElDude]

For almost everybody trying to lose bodyfat, you must try and at the very least, maintain what muscle you have. That is helped by lifting in your hypertrophy (usually 8-12) rep range. You can give it more effort when you are fresh an not tired from cardio. Muscle is the greatest thermogenic there is!

Thanks SteM, I have been trying this out lately and like that I can get a full workout in, then leave the rest to the treadmill. Feel like I definitely get a more complete workout in.

Any thoughts on 2 a days? I ask because i just usually wake up at 5am and go to the gym, then go to work. I recently moved to a new city/town and don't have much else to do after work most nights. Could I do a day/night split and lift in the morning and run at night? I don't want to over-train or do too much. And seeing as I am in this cutting classic and I am crazy competitive I want to get training in check for maximum results.

[Back In Black]

I would switch it over and do your cardio fasted in the morning and lift later in the day. That's my regime when I cut and I'm a Billy No Mates

[ElDude]

Fasted lift (bis and back) and cardio this morning

Dumbell curl 4x12
Barbell curl 4x12
Hammer curl 4x12

Pull ups - 40-50 during weight lifting time
Cable Row- 4x12
Reverse Flys 4x12
Lat Pulldown - 4x12
Deadlift 3x12

60/20/20 diet sucks, I need carbs!!!!

405- I was looking at some of your before/after pics on one of the threads and holy shit you have some great progress

[ElDude]

I would switch it over and do your cardio fasted in the morning and lift later in the day. That's my regime when I cut and I'm a Billy No Mates

Thanks for that tip bro, I have been doing that now for the past couple weeks and have definitely seen and felt a difference.

I need to keep this thing updated more often! Diet has been going pretty well, I have noticed that on the weekends it is EXTREMELY hard to keep my diet in check. It is easy during the week because I wake up early and do cardio, go to work where I can monitor my diet better, then get off from work and lift then go home and can cook something good. I have definitely been losing weight, feel like I am leaning out a bit. Did cardio this morning- 50min 3 incline @ 3.7-4.2 speed. Doing a crossfit class tonight. I think that has been helping me with cutting as well.

[JJ78]

I lift and do 40mins cardio every morning on fasted. There is nothing wrong with it. But if you want to cut, go back at nite and do it again.

If you do 60- 80 mins of cardio a day, you will see a difference, quickly.

Also get your heart rate up. 50mins on a treadmill at 4.0 is nothing man. Hop on the stairmill and get ur heart rate up to 180 plus for at least 30 mins. Trustr me it sucks, but once you get in the groove, it is almost ?euphoric?

My heart rate is at 174 3 mins in and goes up as high as 192 during the 40 mins

[cj111]

Hop on the stairmill and get ur heart rate up to 180 plus for at least 30 mins

Impossible

[JJ78]

really, Why would you say that. I do it twice a day.

[JJ78]

I check it every 10 mins that I am on it. Pretty sure that I know how to check my pulse.

[cj111]

180+ bpm for 30 minutes? I just find that hard to believe is all, I shouldn't of said impossible