Lean but Muscle
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Lean but Muscle - 4/29/2006 11:41:47 PM
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Dwayne
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Joined: 4/26/2006
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I'm 18, about 6'3-6'4, and have been working out for about 9 months. Started benching at 75lbs, now bench 135lbs for 7 reps. Deadlift 225lbs for 10 and squad 225lbs for 10. Been taking Muscle Milk in the morning and after work out, but just started taking Muscle Milk in the morning and wh ey after work out.
I have probably 1 inch of fat on my lower part of my abs, and 1/2inch on the upper. I'd just like to lean out but also have muscle.
My goal by the end of summer is to bench 155lbs for reps, and by christmas cut my fat pack into like a 3 pack, or just lean it out. So basically all I'm asking is what is a good 5 meal diet (since I've heard thats good for you) and should I start taking creatine? Also, will I lose the weight I gained by using creatine?
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RE: Lean but Muscle - 4/30/2006 3:50:08 AM
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GLD1
Posts: 643
Joined: 3/29/2006
From: Wales, UK
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Right well losing the fat is not gonna be done by supps, you need to get the diet right. Have a look at the calorie calculators in the nutrition section to work out how many you should be eating in order to lose fat, but maintain the muscle that you have built.
Looking at your goals, i'd worry about packing on as much mass as possible, if you don't want the six pack until Christmas. Once you have looked at the calories you need for both these goals, visit fitday.com and have a look at wat sort of meals you should be looking at eating. You are right, 5, preferably six meals a day every 2-3 hours is the way to go to get your bosy on a metabolic mission.
Once your diet is there, a lot of the other stuff will come naturally. Diet is the most important part!
Good luck buddy
_____________________________
11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
Height: 6'
Body Fat: 22.13%
I LOVE LEG DAY!!
(in reply to Dwayne)
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RE: Lean but Muscle - 5/1/2006 2:20:35 PM
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Dwayne
Posts: 34
Joined: 4/26/2006
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I figured I couldn't get a six pack before Christmas, maybe close to one?
Also did this:
quote:
The Harris-Benedict formula (BMR based on total body weight)
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Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
66 + (13.7x82kg) + (5x198.04) - (6.8x18)
= 66 + 1123.4 + 990.2 - 122.4
= 2057.2 cals/day = BMR
Activity Multiplier
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Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
2057.2 x 1.55
= 3188.66 cals/day = TDEE
Katch-McArdle formula (BMR based on lean body weight)
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BMR (men and women) = 370 + (21.6 X lean mass in kg)
= 370 + (21.6 x 46.2)
= 1367.92 cals/day = BMR
1.55 x 1367.92
= 2120.276 cals/day = TDEE
So how would I decide how much calories I want to lose Body Fat?
< Message edited by Dwayne -- 5/1/2006 11:12:34 PM >
(in reply to GLD1)
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RE: Lean but Muscle - 5/2/2006 3:21:42 AM
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GLD1
Posts: 643
Joined: 3/29/2006
From: Wales, UK
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6 pack by Christmas could be a long term goal...have you used the calorie calculator? It owrks out those formulae for u!
Its at the bottom of this page
Then check this out
_____________________________
11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
Height: 6'
Body Fat: 22.13%
I LOVE LEG DAY!!
(in reply to Dwayne)
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RE: Lean but Muscle - 5/2/2006 9:21:47 PM
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Dwayne
Posts: 34
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Thats is my formula right there. Thanks for the Losing Fat thread though :D
(in reply to GLD1)
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RE: Lean but Muscle - 5/2/2006 10:45:46 PM
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cpl
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From: New York City
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So it looks like your BMR is around 2100 calories a day- Lower that by three to five hundred, and you'll be on your way to losing fat. Make sure your food comes from good healthy sources though- Five or six meals is standard, as you said, but it's not just about how much you put into your system- It's also about what you put in. Fresh meats, excellent source of protein- A must have for building muscle. Whole grain or whole wheat, excellent source of carbs, will actually help with the fat loss- My favorite is whole grain brown rice. Fish oil, excellent source of healthy fats- Available in pill form.
(in reply to Dwayne)
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RE: Lean but Muscle - 5/3/2006 11:08:27 AM
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Dwayne
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Joined: 4/26/2006
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My step dad told me to lower down to 1,600 cals/day. Yesterday I ate about 1,250 but it wasn't much protein, basically fat.
I just have a problem with what kind of foods I can eat and what kind I cant eat. I also need to start some Cardio workouts, I start running, then breathe hard, and then my body tells me to stop, so I do. Guess I just gotta push myself harder.
Its okay to eat Wheat Bread right? I usually eat Wheat Bread with Peanut Butter and Jelly, or have French Bread with 8 thin slices of turkey and 2-4 thin slices of Ham.
I'm also thinking about going on a 6 week BSN cycle (Nitrix, No-Explode, Cell Mass). My friends did that, one gained 10-15lbs and he looks fit, the other gained 5-8lbs and he gained weight but slimmed down alot.
(in reply to cpl)
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RE: Lean but Muscle - 5/4/2006 8:08:33 AM
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EpsilonX5
Posts: 191
Joined: 1/14/2006
From: Caribbean, Trinidad
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Don't eat white bread, try to eat whole wheat bread instead, it's much better.
White bread has too much carbohydrate.
_____________________________
Age: 20
Height: 5ft 10in
Weght 156
Vegetarian
Critque my Physique
(in reply to Dwayne)
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RE: Lean but Muscle - 5/4/2006 5:13:32 PM
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Dwayne
Posts: 34
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Okay, my step dad gave me a book called 'Body for Life' and it has a list of things I could eat, so I'll be making my diet schedule soon for next week to start.
(in reply to EpsilonX5)
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RE: Lean but Muscle - 5/5/2006 5:12:22 AM
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gzinkl
Posts: 3216
Joined: 3/23/2005
From: Chicago, IL
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quote:
ORIGINAL: Dwayne
Okay, my step dad gave me a book called 'Body for Life' and it has a list of things I could eat, so I'll be making my diet schedule soon for next week to start.
What a great stepdad! It's great to know that some parents are taking a strong interest in their kid's eating and exercise habits!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Dwayne)
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RE: Lean but Muscle - 5/5/2006 7:57:38 AM
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Dwayne
Posts: 34
Joined: 4/26/2006
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Yeah, he use to work out, and use the juice back in the day. Now he looks like he's having triplets. He's always wanted me to get into working out ever since 6th grade, didn't start liking it until 2 months out of highschool.
(in reply to gzinkl)
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RE: Lean but Muscle - 5/5/2006 8:43:35 AM
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moralski
Posts: 1423
Joined: 2/9/2006
From: abortion clinic escapee
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body for life is a great program. as you continue to weight train you will notice a difference in your muscularity. you may not need to go on a cutting "diet" right now. just train for a few months to pack on some muscle. you'll lean up naturally and plus the more muscle you have the easier it is to cut.
_____________________________
8============================D~
totally boned up
(in reply to Dwayne)
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RE: Lean but Muscle - 5/5/2006 9:55:03 AM
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Dwayne
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Joined: 4/26/2006
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Well, I'm starting Cardio, I jogged/walked (jogged more than walked) to my friends house which is 3/4-1mile from where I lived, it is also on hills, then walked/sprint back down the hill. So basically 2 miles :D
(in reply to moralski)
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