Best Way To Lower Body Fat Percentage

[Newbie907]

Hi Guys,

I have been talking to several people and keep getting different answers. Hopefully some experienced people on here can help me. First off, here are my stats:

31 Years Old
6 ft
160 lbs
20% body fat

I have been working out for about six months now 6-7 days a week. I have been keeping the same diet, which I'm told would be good for building lean muscle. Here is my diet -

Meal 1 - Protein shake plus 1 cup of oatmeal
Meal 2 - 6 oz chicken breast, 4 oz of brown rice
Meal 3 - 4 oz Turkey Breast, plus an apple
Meal 4 - 8 oz lean steak, 6 oz brown rice, small salad
Meal 5 - Protein shake, 1 oz of almonds

I have actually found with this diet my bf percentage has slightly gone up over the last six months. I currently do weights 5-6 days a week, and cardio 6-7 days a week.

Is there anything I should be doing that I'm missing? Or something that should be changed? I want to get my bf percentage down to 12 before I start my first cycle.

Thanks for your help

[lovbyts]

Hi Guys,

I have been talking to several people and keep getting different answers. Hopefully some experienced people on here can help me. First off, here are my stats:

31 Years Old
6 ft
160 lbs
20% body fat

I have been working out for about six months now 6-7 days a week. I have been keeping the same diet, which I'm told would be good for building lean muscle. Here is my diet -

Meal 1 - Protein shake plus 1 cup of oatmeal
Meal 2 - 6 oz chicken breast, 4 oz of brown rice
Meal 3 - 4 oz Turkey Breast, plus an apple
Meal 4 - 8 oz lean steak, 6 oz brown rice, small salad
Meal 5 - Protein shake, 1 oz of almonds

I have actually found with this diet my bf percentage has slightly gone up over the last six months. I currently do weights 5-6 days a week, and cardio 6-7 days a week.

Is there anything I should be doing that I'm missing? Or something that should be changed? I want to get my bf percentage down to 12 before I start my first cycle.

Thanks for your help

How can you be 160 lbs and have 20% body fat?

OK for every answer when it comes to lower body fat is the same. Diet and exercise. Please read the diet section. NO you dont know anything about diet. It's not eating less. Trust me and everyone else who is about to tell you the same thing.

Oh yeah, obviously more cardio and drink lots of water.
Edit. you train 6-7 day a week cardio???? Either your training sucks or you arent doing much and still have high body fat. Can you post a picture?
If your body fast is LOW and you are not gaining any size it can be because you are over training.

[syd-bloke]

Looking at the chart, 6, 160" is under weight. You must have bones and fat to be 20% bf. Recheck your stats and post the corret ones here.

As Lovbyts already recommeded, diet and cardio is the key specially at that bf.

[BJJ]

Hi Guys,

I have been talking to several people and keep getting different answers. Hopefully some experienced people on here can help me. First off, here are my stats:

31 Years Old
6 ft
160 lbs
20% body fat

I have been working out for about six months now 6-7 days a week. I have been keeping the same diet, which I'm told would be good for building lean muscle. Here is my diet -

Meal 1 - Protein shake plus 1 cup of oatmeal
Meal 2 - 6 oz chicken breast, 4 oz of brown rice
Meal 3 - 4 oz Turkey Breast, plus an apple
Meal 4 - 8 oz lean steak, 6 oz brown rice, small salad
Meal 5 - Protein shake, 1 oz of almonds

I have actually found with this diet my bf percentage has slightly gone up over the last six months. I currently do weights 5-6 days a week, and cardio 6-7 days a week.

Is there anything I should be doing that I'm missing? Or something that should be changed? I want to get my bf percentage down to 12 before I start my first cycle.

Thanks for your help

I have your height (0'1 difference more) and I cannot imagine you to be 160lbs with 20% bf. There is something wrong in the data you posted; where did get you bf% from?

Also, your diet is not good at all. Why are you taking a protein shake instead of eating whole foods, especially at meal 1? just to name a first.

No coherent correlation between glucides and protides, not mentioning the lipides; and the fibres?

Furthermore, you train 5-6 times a week with weights and 6-7 times a week for cardio. Do you rest sometimes?

Look, I would recommend you to check again your stats, have a look at the diet section and also understand the principles of correct training/rest.

Good Luck

[Newbie907]

Thanks for your input guys. I always thought that it was extremely high bf percentage considering I am only 160 lbs. Didn't make sense to me. But I had it done by trainers at my gym, and it's been anywhere between 20-24% which I didn't see how that was possible. I have attached some photos, please let me know any advice you have.

Thanks

[chuckt12345]

it aint 20 but its hard to imagine your only 160

[*El Diablo*]

How fat are ur legs?

[Newbie907]

Chuckt12345 - Actually right now I'm only at 158 lbs. Hence where I don't see where the 20% bf is.

*El Diablo* - I have attached photos of my legs. Bad photo, but you'll get the idea.

Thanks Everyone

[Gipps]

Thats a photo of you knob not your legs. lol

Anyway, you are not anywhere near 20% let alone 24

[jeffefrijoles]

Ya, you are not 20% fat, perhaps around 15% or so... but yes, you are lacking any significant musculature. Diet actually looks decent IMO (I disagree with those who say it is not), but I would add one more meal at the end (I love to eat eggs as my last meal - 2 whole eggs plus 4 extra egg whites). As far as your cardio and weights, how often is not as inportant as how intense. You should be doing lots of compound movements to create a good muscle base. Go to the work out and diet sections to get more detailed advice. There are a lot of knowlegable guys in there. Just keep sticking to it and hold off on AAS for a while, a long while... good luck!

[chuckt12345]

haaa nice photo man,, try cuttin out the wang next time

[number twelve]

congrats on a nice wang LOL

[ninesecz]

Thats a photo of you knob not your legs. lol

Anyway, you are not anywhere near 20% let alone 24

He is pretty close to 20%! somewhere between 16-20%! You need to find out what your TDEE is and what your BMI is and find out somewhere around how many calories a day you are burning and how many you are taking in! It is a science! You need to maybe eat a few less carbs and find out if you have a lot of starch! I would eat 20% cals from fat, 35% from Protein and 45% from Carbs.. But do not eat to many carbs late at night and try also doing your cardio 1st thing in the morning on an empty stomach!

[Newbie907]

Thanks for all your help guys. Sorry for the too graphic photo, it's the only mirror I have and not a good angle.

[diamond]

he he he.. wang :P lmfao

bro ur diet is ok.. but needs lots of wrk still . try goin to the diet section and getting sum help. and take a look at the wrk out section too or ask ppl at ur gym to help u out. u dnt need AAS, ur pretty naturally lean and u just need to learn how to eat..


good luck

[syd-bloke]

he he he.. wang :P lmfao

bro ur diet is ok.. but needs lots of wrk still . try goin to the diet section and getting sum help. and take a look at the wrk out section too or ask ppl at ur gym to help u out. u dnt need AAS, ur pretty naturally lean and u just need to learn how to eat..


good luck

He seem to beleive he is 20-24% bf which doesnt categorise him as naturally lean.

He is either getting his height or weight wrong if he is insisting on 20-24%bf.

[diamond]

He seem to beleive he is 20-24% bf which doesnt categorise him as naturally lean.

He is either getting his height or weight wrong if he is insisting on 20-24%bf.

yea but look at his pic.. hes not 20-24% bf
hes just confuzzled.. lol

hes not fat either.. just saying hes not fat ****ers LOL.. he can get ripped pretty easy with a good diet and good training. thats wat i meant...

[syd-bloke]

yea but look at his pic.. hes not 20-24% bf
hes just confuzzled.. lol

hes not fat either.. just saying hes not fat ****ers LOL.. he can get ripped pretty easy with a good diet and good training. thats wat i meant...

Absolutely! But im sure he got some measurement wrong. Based on his stats, he must be a midget!

[SG2009]

How can you be 160 lbs and have 20% body fat?

.

that's what i was thinking too..

[ajunior]

thats a photo of you knob not your legs. Lol

anyway, you are not anywhere near 20% let alone 24

lmao!!!!!!!!

[ythrashin]

Simply upping your CARDIO is the answer....

[michael tyson]

this thread has made me lol at least 3 different times

[Newbie907]

I think I would know my height/weight pretty well. Maybe the trainer at the gym did it wrong as far as my body fat goes. He told me I was 24% and my scale says I'm 19%, but I generally don't take those scales seriously.

I want to be 20 lbs heavier, but want to get to a proper bf percentage first before I start my first cycle.

I usually do roughly 30-45 minutes of cardio a day. Is that not enough?

Thanks guys, you rock.

[redz]

More cardio and a better diet is where you need to start.

[Newbie907]

How much cardio per day would you guys suggest? And would you suggest it be once a day, several times a day, etc?

[syd-bloke]

Workout your diet and calorie deficit. More cardio means better deficit = faster results.
You could do 5 hours a day cardio but eat wrong which would waste your cardio effort. So as everyone else said, get your diet in order first and you will notice weekly change. Cardio can speed it up.

[DSM4Life]

Thats a photo of you knob not your legs. lol

Anyway, you are not anywhere near 20% let alone 24