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2004/08/16, 01:03 AM
Hey everybody. I have a goal to lower my body fat percentage by 10% over a few months and so I have been monitoring my consumption of food for the past month. My bathroom scale says I have gained 2% body fat (from 21.5 % at the beginning of the month to 23.5 % tonight). A 12 point measurement program at www.mybodycomp.com says I have gained about 1.5% body fat over the past three weeks! I am really concerned about this and I need some advice before I consider going to see a nutritionist.
The Nutrition plan at www.Freetrainers.com suggests a diet plan of 2797 cal/450g carb/180g prot/34g fat and www.mybodycomp.com says I need 3287 cal. So I decided to make a compromise and eat around 300 cal per day. After averaging out my data for the past 31 days I get averages of 3058 cal/ 358g carb/ 155g Prot/ 54g fat.
So basically that says that I am +20g fat/ -25g protein/ -92g carb/ +or- 200 cal.
I weight train 2 out of every three days (for muscle gain, not toning) and on the third day I cycle for an hour (140bpm).
PLEASE I need some professional advice about what to do because at this rate, if I don’t do anything, I’ll be at 28% body fat in the next three months!!!
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2004/08/16, 01:14 AM
Oh yeah, I am Male, 22, 5'8", 180lbs.
I eat salmon and veggies in the evening, oatmeal and rasin bran in the morning, and sometiems I mix whey protien with concentate juice (insulin spike?) or milk after a workout. During the day I may have a protien bar, some milk, a fuirt or two, more oatmeal or rasin bran, or some rasin bread, or a hot dog (no bun), or some yogurt. Any combination of all that which adds up to the 3000 calorie goal I set, I'll eat.
Hope this all helps!
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2004/08/16, 05:29 PM
You're not using instant oatmeal, are you? Raisin Bran often has added sugar (raisins are high in sugar themselves), as well - stick to carbs from veggies, whole grains, etc.
However, I don't think that alone would cause a rise in BF %. You might want to try a week or two with significantly reduced cardio on that third day (try a light walk, around 3 mph, instead, you'll burn a lot more calories from stored fat) - you're burning a lot of calories from immediate food sources, but not from fat, with a heart rate of 140 bpm. That means your body won't have the resources it needs to build muscle, which makes weight training meaningless.
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2004/08/16, 08:56 PM
Yeah I am eating the instant oatmeal. I figured it would be the same. If it is bad for me what kind of oatmeal should I eat? Can I eat cream of wheat instead? I love that stuff :)
I always thought that doing cardio at the lower end of my Target Heart Rate (about 65% of my Maximum Heart Rate) was what should be done if I wanted to burn fat and not muscle. Are you sure about just walking?
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2004/08/16, 10:09 PM
If you are trying to burn fat, it will be very tough with 358 gr. of carbs daily. Up your protein and fat intake(good fats), and lower your carb intake. Make them fibrous carbs for the most part, very little starchy carbs and absolutely no refined carbs.
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If you don't stand for something, you will fall for anything....
bb1fit@freetrainers.com
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2004/08/17, 09:33 AM
cream of wheat? oh dear? go to a health food shop and buy a bag of oatmeal or cracked oats or a good muesli base and limit the fruit you add to it or bran flakes.
asimmer taught me a trick as a body jump start to dieting or changing tactics as a shock is as good as a rest- she basically said drop your carbs total make it 20grams a day for a week like 3/4 slice of bread or 1/2 a small apple only, or quite a fair lump of brocoli or cauliflower, loads of celery and a cup of tomates maybe but other than that only protein and fat(mostly good fat), but for a week mind and then hit it with five veggies daily, higher protein(40%), 6 meals and room for 2 snacks well planned and hit your cardio hard, get in 40 hard minutes daily and then add to it.. if your after weight loss i can't see 3000 calories doing it for anybody... cut your calories surely for fat loss try 2000 and then maybe less? but if you are gaining weight is it a combination of fat, shape and muscle? cause i think you are eating a tonne to be losing fat on. Carb down and drop the calories by 250 every fortnight till you find the level you start to dip or stabilise your weight gain/loss. like for me i can eat about 2800 and stay the same but to lose a pound i seem to need to drop to 1600 daily calories- i don't really change foods stuffs much either it's just less carbs to eat less calories and more carbs make me hungrier to eat the 2800
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2004/08/17, 10:35 AM
Yeah I have gained muscle since i started keeping measurmnets about 1 month ago, My biceps measure 1.5 inches more, my shoulders measure about 2 inches more, my chest emasures about 2 inches more, my thighes measure about 1.5 inches more, and my calves measure 1 inch more. However, I still weight the same. So maybe some improvement is occurring.
BB1, if I follow your insturctions will I still be eating enough to maintain mucle growth on the days when I weight train?
Neiltilley, I am conerned about the 40 minute daily cardio. If I do this cardio in the evening and my weight training in the morning, will I be risking using up muscle during the cardio, or can I eliminate that risk by drinking a protien/(juice concentrate or milk) mixture directly after the cardio?
Also, you suggested 2000 calories for fat loss, but what if I up that to about 2500 so I can have barely enough to sustain muscle growth?
I will follow both your advice as of now to eat less carbs and more good fat and no cream of wheat, lol. Too bad, I really liked that stuff.
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2005/04/14, 12:13 PM
Well it's been 8 months since I left this message board with all the information you have all given to me and I must say I am quite please with the results! Thank you so much!
I am now at 16% body fat and benching more now than I was in August! I feel great and so healthy! Mind you I have been slacking off in keeping track of my diet (like all the carbs, calories, fat and protien) but that's mainly because I have adopted a healthier diet and am now accustomed to following it regularly... with the occasional candy day ;)
Thanks again BB1 and all who helped me! I couldn't have done it without you and will continue recommending this site to all my friends who seem determined to getting and staying lean and healthy.
My new goal now is to adopt this insulin spiking thing. Apparently it really works; we'll see in another 8 months! LOL. Take care.
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2005/04/14, 08:47 PM
Congradulations on accomplishing what many of us strive for! Continue to live a healthy lifestyle. Your accomplishment is a motivation for many of us.
DX
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