Bf check and improvement.

**ninjazx14** · 09-25-2009, 08:07 AM

Just wondering my current BF me in the black shorts is when i started and me and the army pants is now. im still working on it hard but i think i have noticed some changes.

been about 2 months but only about 2 weeks of good cardio. weight has stayed the same the whole time 240lbs but have gotten ALOT stronger.

**dangerous dan** · 09-25-2009, 08:32 AM

id say about 23% in both now and then pics mate

someone will prob chip in witha better judgement.

what cardio routine are you doing??

**redz** · 09-25-2009, 08:45 AM

Id guess around 20%. Definitely need to get the diet tweaked and cardio uped. Post up your diet for critique.

**Critical Mass** · 09-25-2009, 08:56 AM

Good progress. My guess would be 22%.

**energizer bunny** · 09-25-2009, 08:57 AM

Cardio is the key mate.....and good diet...

**aestheticmind** · 09-25-2009, 09:58 AM

Originally Posted by ninjazx14

weight has stayed the same the whole time 240lbs...

damn man how tall are you?

**ty357** · 09-25-2009, 01:07 PM

bro what changes did you notice

**jamyjamjr** · 09-25-2009, 02:33 PM

your starting to slim out buddy.. well done..

**RAILroad** · 09-25-2009, 02:46 PM

over 20% no questions asked. hard to tell when you are up there to be accurate. you dont need to worry bout your bf%. you need to worry about diet and cardio my man. best of luck.

**Vitruvian-Man** · 09-25-2009, 02:55 PM

Your bodyfat is around 20 - 25% IMO. (need to see legs)..

Keep up the cardio. Remember, empty stomach cardio every day possible is necessity when one is trying to drop weight!

Don't slack. Keep up the work bro.

**ninjazx14** · 09-25-2009, 06:36 PM

Originally Posted by aestheticmind

damn man how tall are you?

im 6'4 240

**ninjazx14** · 09-25-2009, 06:37 PM

Originally Posted by ty357

bro what changes did you notice

you dont see any changes. i think its looks like my stomach has srank some and my love handles as well. idk.

**ninjazx14** · 09-25-2009, 06:48 PM

19Y/O 240lbs 20bf 6'4
BMR 2215.72
TDEE 3822.11

0600-0700morning cardio - im in the army so mon-friday i do what ever i get told to do. we run most the time but sometimes its dumb stuff.
weekend cardio(when ever i wake up) - 1 hours on elliptical

0800
8 Egg Whites 1 cup oats
5 fat
59 carb
52 Protein

1100
8OZ chicken & almonds
21 Fat
8 Carb
55 Protein

1230
8OZ turkey Brocolli
14Fat
5 Carb
47Protein

1500
8OZ chicken
5 Fat
0 Carb
46 Protein

1700
PRE W/O Ground Beef Yams
16 Fat
60Carb
50Protein

1800-1900 w/o Monday Chest/Bi, Tues Back, Wens Shoulders/tri, thurs Rest, Friday legs, satuday Core
Everyday i do 30mins-1 hours of cardio depends on how i feeling.

1930
Post W/o Protein Shake Brown Rice Veggies EVOO
18Fat
60Carb
54Protein

2130
Tuna avacado pickles Celery mayo
35Fat
10Carb
55Protein

Before Bed
Casein 2scoops
2Fat
8Carb
46Protein

100 Fat 1000 Cals
180 Carb 720 Cals
350 Protein 1400 Cals
3120 Cal

now been on a diet like this for like 3 weeks and been only doing the cardio instensly for around 1 1/2weeks-2weeks. im noticing changes in my body. i know im still big and i need to loose more weight.

**nonotone** · 09-25-2009, 09:06 PM

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**jamyjamjr** · 09-25-2009, 09:16 PM

Originally Posted by konateh

I strongly doubt you are burning that many calories in a day even with the weight training and cardio (3-400), you do not have much muscle mass. lower your calories if you want to drop fat. I would try and replace the mayo with something fat free and lower the carbs before WO. 350 g protein is overkill, 300 is fine - aim for 2600 kcal per day...

i strongly disagree with you, seeing as how im the one who set him up on that diet... and that's what i do here

we are microcalibrating him right now... he needs to stick to this for 10 days at least..

**alpmaster** · 09-25-2009, 10:01 PM

I agree that he should be consuming less calories. Lower either the carb or the fat.

**CaliPhotog** · 09-26-2009, 12:21 AM

Hmmmm.... I can def. see a change in him. I don't know what you guys are talking about, and the diet actually looks pretty solid. I just think he needs to keep at it and he will be fine.

**jamyjamjr** · 09-26-2009, 12:36 AM

Originally Posted by ninjazx14

19Y/O 240lbs 20bf 6'4
BMR 2215.72
TDEE 3822.11

0600-0700morning cardio - im in the army so mon-friday i do what ever i get told to do. we run most the time but sometimes its dumb stuff.
weekend cardio(when ever i wake up) - 1 hours on elliptical

0800
8 Egg Whites 1 cup oats
5 fat
59 carb
52 Protein

1100
8OZ chicken & almonds
21 Fat
8 Carb
55 Protein

1230
8OZ turkey Brocolli
14Fat
5 Carb
47Protein

1500
8OZ chicken
5 Fat
0 Carb
46 Protein

1700
PRE W/O Ground Beef Yams
16 Fat
60Carb
50Protein

1800-1900 w/o Monday Chest/Bi, Tues Back, Wens Shoulders/tri, thurs Rest, Friday legs, satuday Core
Everyday i do 30mins-1 hours of cardio depends on how i feeling.

1930
Post W/o Protein Shake Brown Rice Veggies EVOO
18Fat
60Carb
54Protein

2130
Tuna avacado pickles Celery mayo
35Fat
10Carb
55Protein

Before Bed
Casein 2scoops
2Fat
8Carb
46Protein

100 Fat 1000 Cals
180 Carb 720 Cals
350 Protein 1400 Cals
3120 Cal

now been on a diet like this for like 3 weeks and been only doing the cardio instensly for around 1 1/2weeks-2weeks. im noticing changes in my body. i know im still big and i need to loose more weight.

your doing great bro.. the slower you lose the weight the better for you... keep it up.. and please dont listen to this rediculous advice about dropping calories right now..

stick to the plan, report to me every 10 days

**CaliPhotog** · 09-26-2009, 12:47 AM

Originally Posted by jamyjamjr

your doing great bro.. the slower you lose the weight the better for you... keep it up.. and please dont listen to this rediculous advice about dropping calories right now..

stick to the plan, report to me every 10 days

Well said dude! As a former 6'1" 240+ 25%-27% BF guy I can tell you that for me it worked well doing it slowly! It gave me time to learn what I was doing and how it was working. Now I can apply all the things that I learned about my body and how it responds to anything that I want to do. Cut, bulk, whatever... I have been following your posts since I have been here jamyjamjr, and I gotta say that it is almost always spot on. ...maybe not the post where you mentioned non-fat milk having a high gi.

but most everything else is right on.

**jamyjamjr** · 09-26-2009, 12:53 AM

Originally Posted by CaliPhotog

Well said dude! As a former 6'1" 240+ 25%-27% BF guy I can tell you that for me it worked well doing it slowly! It gave me time to learn what I was doing and how it was working. Now I can apply all the things that I learned about my body and how it responds to anything that I want to do. Cut, bulk, whatever... I have been following your posts since I have been here jamyjamjr, and I gotta say that it is almost always spot on. ...maybe not the post where you mentioned non-fat milk having a high gi. but most everything else is right on.

we cant all be perfect.. lmfao..

i could have sworn i saw milk at 52 damn it.. good thing fire caught that..

**Juturna** · 09-26-2009, 01:14 AM

Agree with Jamy OP - trust him. He won't lead you astray.

My only questions are:
What kind of turkey?
What kind of Ground Beef? I.e. How lean?

**ninjazx14** · 09-26-2009, 06:29 AM

93 % lean beef and im not sure the turkey im going shopping tomorrow.

well im glad most people have noticed a difference cause i have. i also have improved most of my weight im lifting by around 20-30lbs depending on what body group. my dumbbell started at 60lbs each hand 10x now im at 85lbs each hand 10x.
i just think my lack of cardio has lead me astray but im working on that. the hardest time to do my cardio is in the AM because im in the army. if they say were doing push ups and sit ups today thats what were doing. but we do have a breakfast break from 0700-0845 so i might just keep doing PT till 0730 if we did dumb pt.