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2006/12/23, 04:32 PM
hi all, im a newb here so shoot me if this has already been discussed.
I am trying to lower my body fat, i've thrown myself into excerise (lots) and have noticed very little change tbh, and i've figured out its my diet.
atm my diet consists of
Cereal for breakfast
Salad for lunch
Light evening meal
My workout by comparison comprises of 2 hours of intensive karate training every night followed by a body split workout like this
Monday: Chest
4 x 10 Flat bench. 2 warm-upsets to start off with (legs up)
4 x 10 incline db press with decline flyes
4 x 10 dumbbell pullover
2 x 10 top cross cable
2 x 10 lower cross cable
4 x 10 incline smith (legs up)
Tuesday: Legs
4 x 10 Squats pyramid to dropset (1x)
4 x 10 45 leg press pyramid
4 x 10 Leg curl superset with leg extension
4 x 10 Dumbbell lunges superset with straight left deads
3 x 10 Dumbbell squat.
Wednesday: Shoulders
4 x 10 Seated press on smith (Bar going down to nose)
4 x 10 Arnold press superset standing front lat flyes
4 x 10 Military press (to the chest either standing on sitting) superset with side lat flyes
4 x 10 Cable crossing behind head superset with db rear flyes (head against a 45 hyperextension machine, bend down and do ur set, target muscle is the rear)
Thursday: Back
4 x 10 Deadlift
4 x 10 Barbell row
4 x 10 Cable rows superset with a widegrip straight bar push down with straight arms (target muscle: lats)
4 x 10 T-bar row
4 x 10 Barbell pullover
Friday: Arms n Calves
3 x 21 7 full range, 7 half range, 7 short range olympic bar barbell curl superset with 10x(rep) closegrip decline barbell press
4 x 10 Seated twist db curl superset with tricep pushdown (straight bar)
4 x 10 Bent down on your knees, elbows on the knees cable curl with lying tricep extension
4 x 10 Reverse barbell curl superset with lying db tricep extension
4 x 15 seated calf raises superset standing calf raises
Now i realise that my calorie intake no where meets my requirements and would like some advice on a kind of diet plan.
Again sorry if this is covered but im desperate to get help on this.
All comments and advice welcome :)
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2006/12/23, 05:24 PM
You probably are not eating enough. I know it sounds counterproductive, but if you have been eating this light for a while, your hormones are reacting and your body is fighting you. Cortisol is probably rampant, testosterone low, etc.
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Maximus from Gladiator....Strength and Honor!
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2006/12/23, 05:57 PM
Yeah i have been eating like this for around 8months or so, have you any advice for me to improve my diet? im open to any and all suggestions on the matter :)
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2006/12/23, 07:57 PM
Yes, eat more food. Quality food. You can diet and still feel full, keep your body working in an optimal range.
You need nutrient dense foods as opposed to calorie dense. You need to take in lean proteins, good carbs and some healthy fats.
An example of a decent meal...
Lean protein source
2 cups veggies
3 fish oil caps
For carbs you could have something like lowfat popcorn...can eat a high volume with a low amount of calories. After this meal you will feel full.
For snacks if you need them, a handful of walnuts or almonds, glass of lowfat milk or a low fat/low calorie cup of yogurt. Be creative....bring your calories up slowly, your body is probably primed for fat storage at this point.
You can have your 'heavier' carb sources around your workout. This is not really a time to skimp, better to cut calories other times of the day.
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Maximus from Gladiator....Strength and Honor!
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2006/12/23, 08:11 PM
Thanks kewl i've heard about nuts being good for snacks.
What are fish oil caps? sorry if I'm being dense :P
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2006/12/23, 08:17 PM
Here is an example...a pretty good company, been making it for a long time, but find one you like. Any good health food store will have them.
http://www.naturaleyecare.com/store/detail.aspx?ID=1555
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Maximus from Gladiator....Strength and Honor!
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2006/12/23, 08:25 PM
Ohhhh capsules!! with you!!
so something like chicken and veg and some of them caps?
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