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2004/04/09, 08:24 AM
I've been eating approx 1750 calories a day (200g p/170g c/50g f) for about 2-3 weeks, and keeping track of it on ft. I work out 3 times a week for about 1 hour each time. I'm currently at 9% bf in athlete mode and 16% in standard mode (I don't understand the different modes, so if anyone can explain, that would be great. I track both for now). During the rest of the week, my job is to sit in front of a computer, so I lead a pretty sedetary lifestyle.
I've been working out for 9 months now, and have seem tremendous progress since I've started, but now want to have my abs show. I have a little layer of fat in front, and little love handles that I need to lose, in addition to currently working out the abs.
How do I know if I need to decrease my caloric intake to lose that fat, or increase it because my body is in starvation mode and holding the fat? Can I be genetically disposed to have that fat and I'm destined to have it forever?
any assistance would be helpful..
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2004/04/09, 08:36 AM
What do you weigh now?
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If you fall down seven times, get up eight.
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2004/04/09, 08:48 AM
oops.. neglected to put that in there..
I weight myself before working out 3 times a week on the same scale at the same time, and it fluctuates between 151 and 154.
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2004/04/09, 08:51 AM
I get you as needed a base of about 1,900 calories.
What is your eating schedule and carb sources?
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If you fall down seven times, get up eight.
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2004/04/09, 09:22 AM
My meals vary depending on the day.
As one example, I would have:
7:30am oatmeal pancakes or 3 egg whites with 1 full egg, american cheese.
9:30ish - 10:30ish - workout
10:30ish - 37g protein/malto/dex shake (1/2 immediate, then creatine, then sip rest of shake over 30 min)
11:30ish - something to eat.. whatever I have around. Sometimes an apple and cottage cheese, sometimes a few slices of turkey cold cuts..
12:30ish - lunch usually consist of leftovers.. may be chicken breast, fish fillets, etc.
I'll have a snack (mostly protein) at 2:30, 4:00 and a dinner with low carb at dinner.. usually chicken or fish with brown rice.
During the day, I'll have a tsp or 2 of flax seed oil and/or peanuts.
I'd say the majority of my carbs are in the morning, and then slows down during the day.
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2004/04/09, 09:59 AM
Up your protein at breakfast with more egg whites ( I eat 3 oz lean turkey, 1 egg and 6 whites, for example). And have oatmeal, not one or the other.
11:30ish add some carbs - 1/2 c beans or a few cups of vegetables, or a cup of rice. Make sure you are getting at least 4 oz protein.
push lunch to 2 or 2:30 another 4-5 oz protein, veggies.
Dinner 5:30 - 6:00 ad some veggies.
before bed - protein based snack.
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If you fall down seven times, get up eight.
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2004/04/09, 11:33 AM
ugh! Just had my body fat index taken again.. lost 1.5 pounds of muscle and gained 1.5 pounds of fat! went from 9% to 10% body fat!
This sucks.. you think you're doing all the right things, and you get better.. then out of the blue, you fall back a little bit. VERY discouraging..
Thanks for the tips asimmer.. but I can't eat that much breakfast.. when I do the oatmeal pancakes, that has 1/2c oatmeal, 1/2c cottage cheese, 3 egg whites and an egg.. and that's a stretch for me to finish.. 7 eggs is just a little much for me. I should be able to add carbs at 11:30ish.. just came back from the gym, which I was running late, so I'll see what I can find in the fridge for lunch..
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