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2005/08/29, 01:18 PM
ok guys, i just cheked my bodyfat and it says im at 25% !!!!!!! wtf??? i am 6-1 and i weigh 189 pounds - i dropped about 50 pounds over the last 2 years but my waist is still at 38 inches when i measured today, but my jeans are a size 33 and they fit me no problem - sounds pretty stupid to me - what the hell is going on???????
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2005/08/29, 01:22 PM
i was trying to get bigger and put on muscle mass - but now im gona go on a 1800 calorie a day diet, 230 g of protien - cardio 5 times a week in the morning (2 sessions of hiit) - and weights at night - and i just purchased the winsor pilates ab workout video
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2005/08/29, 02:11 PM
I am defintly not a pro but I THINK you can only do one of the other. Build mass or lose fat.
If you want to lower your BF% first then keep up the cardio maybe doing 3 days of H.I.I.T., 30 mins cardio the other 2 days.
Weight train 3 days a week and it is best if you can seperate the weight training/cardio by at least 6 hours.
Diet also plays a very important role when losing BF. What is your diet like?
I will be looking forward to what others have to say too!
Good luck!
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2005/08/29, 02:35 PM
What rainnin said... I'll add that 1800 calories is not enough at 189 lbs. At 1800 per day your body will cling to fat and you'll lose muscle.
Also, online BF calculators are not to be trusted. They are ok to use to keep track of the starting point and to compare to later. You need to use calipers at your gym. Have somebody who knows how to check it. We bought a set of $20 calipers and it takes some practice and 2 people to get an accurate reading.
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Sometimes life is like herding cats.
Charlie
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2005/08/29, 03:34 PM
I'll add that 1800 calories is not enough at 189 lbs. At 1800 per day your body will cling to fat and you'll lose muscle.
well i want to get my bf down to at least 15 percent. Just wondering then how many calories should i be taking in daily if 1800 isnt enough. Thanks.
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2005/08/29, 04:04 PM
and i know that this board isnt a huge advocate of using suppliments, but listing any suppliments that can HELP me achieve a lesser bodyfat percentage would be greatly appreciated...
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2005/08/29, 04:11 PM
Bigman, read "The most frequently asked question at FT. It's stickied at the top of this general exercise board. That will answer most of your questions. Try eating 2600 cals per day to start with. For supplements I use whey protein shake, multi, ZMA, fish oil, glutamine and desicated liver.
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Sometimes life is like herding cats.
Charlie
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2005/08/29, 04:40 PM
ok will do so - thanks big time
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2005/08/29, 04:48 PM
hey charlie, i use the same stuff as you, the zmw some vitamins, and whey, coule you tell my what does the fish oil do and have you noticed a real boost with the glutamine. I've heard it's a must to add muscle but a couple people on here said it's all hype.
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2005/08/29, 05:34 PM
Big, the bottom line is that one size doesnt fit all. Getting absolute control over your food intake is a trial and error thing. Once you eat the same amount of calories daily for 2 weeks to a month and your weight stablizes that is that'stablizes with the amount of exercise you do vs food consumed. You're then ready to lower your calories slightly for several weeks and then re check your measurements. Do not use scales as a main measure of your progress.
Here's why. Lets say in a month you gain 2 pounds of muscle. you may, during that period , put on ahalf pound of fat. The fat lays over the new muscle which pushes out the fat layer. That makes you look bigger...right? But in reality since you gained more muscle than fat your BF% could actually go down. Make sense?? Now you are actually bigger even though your body fat % went down!!!! This is what happens on a bulk. Now on your cut while you are gradually reducing caloric intake, you don't gain muscle while your cutting fat . Thats important. You can not spot reduce [like do billions of crunches and expect to lose fat on your abs. You have to create a caloric deficit where you burn more calories than you take in.
Ok so I'll eat low calories and i'll burn the calories. Right? Yes and no. If you eat hundreds of calories less per day than your body needs, It goes into starvation mode and holds onto fat stores. Then because you aren't giving it enough food, it burns muscle for fuel and stores fat for survival just like it's programmed to do. That's not good obviously.
So to make it work you have to do your homework [ie...establish your baseline maintainance level for cals vs exercise. That takes measuring food servings and being accurate. Once you do this for a few months you'll have a good idea how to adjust cals to your needs.
It's not really a supplement but cottage cheese eaten late at night provides a slow releasing protein source which covers you in your sleep. If you hate cottage cheese, you can buy casien protein and have a casien shake at night...same slow release. Take your ZMA at night. It aids in recovery while you sleep. Some people swear it helps you to fall asleep and provides a higher quality sleep. i'm a world class insomniac so I aint totally sold on the sleep stuff but the recovery part is golden.
It's critical that you do enough calorie counting to find that magic calories per day that your body will maintain it's weight to your exercise level. Once your weight has stablized for a month, then you can add the 250 cals per day for a bulk or reduce 250 cals per day for a cut.
Bottom line, look to your diet, get enough rest, lift heavy and don't overtrain. It took me several months to find my cal per day magic number that stablized my weight vs exercise I was doing. Once I did the work to figure it out , I have it forever so making the adjustments gets easier.
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Sometimes life is like herding cats.
Charlie
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2005/08/29, 05:48 PM
*butting in*
what are ZMAs Charlie?
I did a buddy search and it told me to check my spelling and I HATE cottege cheese! Should I try a casein shake before bed or is a glass of ff milk OK...
(I am currently taking 1 whey shake mixed w/water after my weight days and on cardio days I take 1 scoop Whey w/1cff milk before bed)
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2005/08/29, 05:50 PM
Yoda and Big, the glutamine seems to help me recover faster especially as far as soreness goes. I'm ageezer you know:big_smile:...as strong geezer but I'm geezerfied compared to most of you pups. BB1 has said many many times that if you are perfect in your diet, perfect in your lifting and cardio, perfect in your rest then supplements may make AS MUCH AS 5% difference. You can see which percentage will have the larger effect on you and your goals. I suspect that very few people are perfect in the above mentioned areas so supplements help but they are not the magic bullet everybody believes they are.
I use glucosimine condroiten which helps sore joints. If your joints are fine you don't need it. A female needs iron on her supplements. Iron can actually be harmful to men. So asking what supplements other's use may not be the best way to pick your own supplements. Education is crucial. If someone suggests a supplement, research it and ask about it...BEFORE YOU BUY IT. Then if it looks like it could be beneficial , try it and see what it does for you . Make sense??
Yoda, fish oil id a source of "good fats". Research essential fats {EFA's}. Fat from burger grease aint the fat you want. Hope this helps.
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Sometimes life is like herding cats.
Charlie
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2005/08/29, 06:04 PM
Rainin, look in the supplement board. I bumped a long ZMA post. It's long . Read mainly what BB1 says if you don't want to read it all.
Do you not like cottage cheese?? It is lower fat than milk. If you want the overnite protein supply you need the cottage cheese or casein. Whey isn't a good bedtime source because it is absorbed quickly.
The fitbuddy will not search 3 letters or less. That's why you got nada on "ZMA"
And kids in case you didn't know supplements COUNT towards your daily total caloric intake.:big_smile:
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Sometimes life is like herding cats.
Charlie
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2005/08/29, 06:09 PM
Thanks Charlie!
*running to supplement board*
:P
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2005/08/29, 11:36 PM
charlie you've been a huggggge help buddy
thanks a lot - appreciate it
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