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2005/05/04, 10:33 AM
Hello...I am 28 years old...5'7.5" tall...135 lbs and about 15% body fat. I want to get lower than that - not necessarily for a sustained period of time, but I would like to do it once to prove to myself that I can. What do I need to do to get there?
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Kasey
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2005/05/04, 06:28 PM
15% is below avg bf already for a female.....18-25% is avg....
eat 8-10 meals/snacks a day spaced out evenly...(every 2 hours or so)
eat mostly complex carbs
drink plenty of water...aim for 0.5-1 gallons a day
eat 30-35g of fiber a day...
start reducing total calories you take in a day by 100-200.....do that for a month or two and then adjust calories more or less depending on results....
Do cardio...2-4 times a week...30-45 minutes...(swim, run, cross train, bike, climb, etc)
weight train 2-4 days a week....(whole body weight training)
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2005/05/04, 06:29 PM
What is your goal? 6pack?
I really don't suggest you go below 10% bf...it may disrupt your hormonal processes....
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2005/05/05, 09:35 AM
Like I said I don't intend to maintain it. I just want to see if I can get a noticeable 6-pack, take a picture and move on. LOL Just bored and need a new goal I guess. I appreciate the input.
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Kasey
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2005/05/06, 11:17 AM
Unless you're a movie star training for a role...i don't understand the point of such a goal...but whatever floats your boat lol...
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2005/05/06, 01:39 PM
No need to understand it...thanks for your help.
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Kasey
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2005/05/07, 11:36 AM
The goal is for a photo shot, right?
Well menace gives great advice. Read around in the forum for more info and then you'll need to try on yourself to find the diet and training which works for you.
Good luck (and don't forget to show us the pics! :) )
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- Nina :o) Les Victoires éternelles sont celles du coeur.
www.nme-pro.com
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2005/05/09, 01:42 PM
Thanks for the encouragement Nina!
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Kasey
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2005/05/10, 09:39 PM
ksee - you may want to try carb cycling - you take your current calorie amount and vary the ratios of you macro-nutrients throughout the week - this is how i finish out my cutting cycle.
How many calories do you take in and what type of Protein/carbs/fat ratio?
Also - doing half your cardio in th emorning and half in the evening revs your metabolism twice a day.
There are many supplements that people take to enhance fat loss in the last few percentages. HCA, chromium picolinate, garcinia...increase your water intake...
Give us an idea of what your are doing now and maybe we can tweak it a bit.
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/05/12, 10:22 AM
Right now, my workout routine is as follows:
Monday - Legs (focusing on quads; 1 hour krav maga
Tuesday - Abs - 20 min HIIT
Wednesday - Chest/Tris; 1 hour krav maga
Thursday - Shoulders; 20 min HIIT
Friday - Legs (focus on hamstrings/glutes); 20 min HIIT
Saturday - Back/Bis; 1 hour krav maga
Sunday - off
Krav Maga is a Martial Arts/Self Defense class...there is alot of conditioning and strength training...my heart rate stays up for the majority of the class. It's pretty intense. My weightlifting is done at 5:30 am. The Krav Maga class is in the PM.
As for my diet, this is a typical day for me:
6:30 - 6 egg whites, 1/2 cup oatmeal, 1 oz blueberries
9:30 - 3 oz turkey, apple
12:30 - Salad with 3-4 oz fish, 3 oz red peppers, 3 oz broccoli, 2 oz tomatoes; I will usually have some type of carb during lunch as well - sometimes 1/2 cup beans or lentils or 1/2 cup oatmeal
3:30 - 3 oz turkey, 1/2 cup fruit (or more egg whites and oatmeal <-- i really enjoy this)
6:30 - same salad that i have at lunch time
Any input would be greatly appreciated! Thanks alot!
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Kasey
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2005/05/12, 10:24 AM
My caloric intake usually ends up being about 1300-1500 calories at 40/40/20 or 45/35/20.
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Kasey
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2005/05/12, 10:26 AM
Oh, I usually have a protein shake before my 5:30 workout.
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Kasey
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2005/05/12, 11:48 AM
I would switch your meals that are after lunch from fruits to fibrous veggies - broccoli, green beans, etc.
Your food intake looks realy clean, which is good.
Do you supplement with fats? A flaxseed oil or olive oil on your salad would be good. a tablespoon or two a day.
Try adding some extra carbs on Saturday and Sunday - some pineaplpe with breakfast, some sweet potatoes with lunch/dinner. Then taper your carbs a little each day, adding in more greens and protein and less oatmeal/lentils as you go, keeping your calories up but shifting your macro nutrient ratios. Friday your carbs should be all vegetables.(example - Friday
breakfast - spinach and onion/veggie omelette, 9:30 turkey, cut up peppers
12:30 same salad, extra veggies and fish, no legumes tbsp olive or flaxseed oil
3:30 turkey, cut up veggies
6:30 same as 12:30
Before bed you could have a low/no carb shake.
You should have a shake post workout too.
See how that goes for a while. It should push you to the next level for fat loss.
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/05/12, 12:54 PM
Thanks alot! Can I sprinkle flaxseeds on my salad? Not crazy about the oil. I tried reducing my carb intake and found myself a little lethargic. Maybe I did it too abruptly.
Ok, so I start the week with moderate carb intake and slowly taper it off throughout the work week...and then load up a little on the weekend? I'll try that and see what happens.
Quick question about my post workout shake...The whey protein shake I use is very low in carbs (4 g/serving). What type of carb should I eat after my workout. I know it should be one that is more quickly absorbed. Any suggestions?
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Kasey
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2005/05/12, 10:11 PM
dextrose and malto-dextrin, look for the post on 'post workout formula' on fit buddy and see if you can find the ratio of dextrose/malto-dextrin/protein, bb1fit has posted it before and I don't have it memorized.You may actually want to instant message bb1fit and ask him what the ratio is for a cutting phase pwo shake. I am not really clear. When i dieted down i used low or no carb shakes and MCTs post workout, but i am sure I lost some mass that way.
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Vitality shows not only in the ability to persist but the ability to start over. - F. Scott Fitzgerald
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2005/05/14, 03:16 AM
gotta love my 36kpb modem
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