RE: Any help with routine please
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RE: Any help with routine please - 7/7/2006 12:20:40 AM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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thanks again,
Im going to buy some BCAA's.
For meal 6, do you mean protein shake or any form of protein?
I just dont want to be spending alot on supplements as i thought the cyclone would have everything in one which would be the only supplement i would have to take.
thanks
James
(in reply to danmirage)
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RE: Any help with routine please - 7/19/2006 12:33:45 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
Status: offline
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Hi,
I got my body fat percentage done and am comparing it with my last bodyfat %.
The results are below;
12/4/06 - 12.4% bodyfat
24.9 BMI
86.3kg total weight
10.7% fat mass
75.6kg lean body mass
16/7/06 - 15.2% bodyfat
26.8 BMI
94.52kg total weight (14 stone 12.4lbs, not sure if the kg is correct)
15.2% fat mass
80.2kg lean body mass (12 stone 8.8lbs, not sure if the kg is correct)
How is this? I dont do any cardio but am going to start cutting for a month at the end of this month to reduce the body fat %. Is it possible to reduce to 10-12% in 4 weeks without any muscle loss and if so, how easy is it. Also, ill take a better look at my diet. All i need to do is count the calories and see how much carbs,fat and protein im consuming each meal.
thanks
James
(in reply to danmirage)
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RE: Any help with routine please - 7/19/2006 12:53:42 PM
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danmirage
Posts: 6023
Joined: 11/20/2005
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190 pounds
12.4% Fat
Fat = 23.5 pounds
Lean = 166.5
12 weeks later=
208 pounds
15.2% fat
Fat = 31.5 pounds
Lean = 176.5 pounds
12 week Change
Fat Gain 8 pounds
Muscle Gain 10 pounds
This is fine. You can see that you were gaining some fat, maybe more than you wanted. Since you don't know what the 3-week changes were it is hard to say what you could have done to do better. But this is not bad...40 pounds of muscle a year.
quote:
I dont do any cardio but am going to start cutting for a month at the end of this month to reduce the body fat %
Just adding cardio after you train would be enough to see a change.
Following the eating rules for Losing fat..but mostly eat the way you do now...
quote:
Is it possible to reduce to 10-12% in 4 weeks without any muscle loss and if so, how easy is it.
Lets look at what 12% is.
200 pounds at the same muscle you have now.
That would mean losing 8 pounds of fat in 4 weeks. That is the upper range for reasonable loses without muscle loss. Meaning if you knew what you were doing...and did it all correctly and mande adjsutments as needed.
So I am going to say that might not be completely reasonable for you but it is a good goal and you will better learn what you can and can not do.
Often in caloric deficit cutting you can expect to Lose 1lb LBM per 3lb FM.
So if you adjust calories and cardio to give you a deficit and lose 3 pound a week for 4 week...you may be at something like 12%
196 pounds with
173 lean mass and
23 fat mass
That is fine really. you will gain the muscle back very quickly!
quote:
and if so, how easy is it.
It is a challenge if you push it..if you go slow it is mostly no different, but still a bit mental!
slow meaning 1-2 pounds vs 3-4 pounds
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Letshavesome)
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RE: Any help with routine please - 7/19/2006 11:54:28 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
Status: offline
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well even if i lose around 2-3% of body fat, thats still achievement in itself towards my goal. Im only doing it for a month so that it'll be easier in the long run to loose overall body fat. My aim is to get down to 10%.
What kind of intensity do i need to achieve and for how long after a workout?
Im going to cut out the bertolli butter and light mayo when i come to cut. And reduce my calories by 200-300 as well as do cardio. Ill aim for a 2lb a week of fat loss and measure my body fat. I dont mind losing a bit of fat, but if its unaviodable, then i would prefer not too.
thanks
James
(in reply to danmirage)
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RE: Any help with routine please - 7/20/2006 11:19:56 AM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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thanks
just one more question about the cardio. Will 10mins after my workout be sufficent? Ill change it on a weekly basis such as the type and then intensity etc.
thanks
James
(in reply to danmirage)
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RE: Any help with routine please - 7/21/2006 1:00:12 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
Status: offline
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Ive just worked out my calorific intake and this is what it is;
55% carbs
20% fats
25% protein
Carbs = 2317.36 kcal / 579.34
Fats = 854.1 Kcal / 94.9
Protein = 1043.04 kcal / 260.76
total = 4215.5
Is this too much!!
Ive workout out that my metabolic rate should be 3544.5;
94.52kg x 25 = BMR = 2363 x 1.5 (or +50%) = 3544.5
thanks
James
2317.36
(in reply to danmirage)
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RE: Any help with routine please - 7/21/2006 2:29:50 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
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lol, get ya, fomula = untrained people.
I want to lose a little bit more then that, but try and maintain muscle mass. I would love to achieve a 5% lose in body fat with 3% as my minimum lost for my goal.
Do i need to increase fat and decrease carbs?
thanks
James
(in reply to danmirage)
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RE: Any help with routine please - 7/22/2006 10:45:06 AM
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Letshavesome
Posts: 97
Joined: 12/9/2005
Status: offline
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ok, could i have your opinion of this;
Meal1
2 large eggs
1 slice white bread
Porridge
Skimmed Milk
Honey
Mushrooms
Carbs = 66.9
Protein = 41.82
Fat = 19.34
Meal 2
Chicken Breast
Salad
Tomatos
2 Bananas
Sweetcorn
Carbs = 67.35
Protein = 35.63
Fat = 4.73
Meal 3
Chicken Breast
White Rice
2 Apples
Sweetcorn
Carbs = 74.77
Protein = 34.7
Fat = 5.21
Meal 4
Tuna
Light Mayo
Cucumber
Baby potatoes
Carbs = 19.63
Protein = 29.15
Fat = 5.4
Pre Workout
2 bananas
Orange Juice
Carbs =64.5
Protein = 2.98
Fat = 0.78
Post Workout
1 banana
Orange juice
Protein shake
Carbs = 58.55
Protein = 31.69
Fat = 5.07
Meal 5
turkey breast
curly cale
noodles
light mayo
broccoli
Carbs = 65.64
Protein = 41.92
Fat = 12.37
Meal 6
2 wheetabix
skimmed milk
protein shake
salted peanuts
Carbs = 62.3
Protein = 54.7
Fat = 30.18
ratio
51% carbs = 1918.56kcal or 479.64g
20% fats = 747.75kcal or 83.08g
29% protein = 1090.36kcal or 272.59g
total = 3756.64kcal
thanks
James
< Message edited by Letshavesome -- 7/22/2006 10:55:43 AM >
(in reply to danmirage)
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RE: Any help with routine please - 7/22/2006 2:58:51 PM
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danmirage
Posts: 6023
Joined: 11/20/2005
Status: offline
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If your goal is to cut...you did not pay attention to the foods to avoid in the losing fat post...these foods will not help you lose fat, in fact they may make it harder to do.
Also the bread and noodles are not thermic, so as choices theeeey effectively slow your metabolism.
quote:
ORIGINAL: Letshavesome
ok, could i have your opinion of this;
Meal1
2 large eggs Only 1 yolk and 4 whites
1 slice white bread
Porridge and add protein
Skimmed Milk
Honey
Mushrooms and peppers or onions or leeks or some other veggie
Carbs = 66.9
Protein = 41.82
Fat = 19.34
Meal 2
Chicken Breast
Salad
Tomatos
2 Bananas
Sweetcorn
Carbs = 67.35
Protein = 35.63
Fat = 4.73
Meal 3
Chicken Breast
White Rice
2 Apples
Sweetcorn
Carbs = 74.77
Protein = 34.7
Fat = 5.21
Meal 4
Tuna
Light Mayo
Cucumber
Baby potatoes
Carbs = 19.63
Protein = 29.15
Fat = 5.4
Pre Workout
2 bananas
Orange Juice
Carbs =64.5
Protein = 2.98
Fat = 0.78
Post Workout
1 banana
Orange juice
Protein shake
Carbs = 58.55
Protein = 31.69
Fat = 5.07
Meal 5
turkey breast
curly cale
noodles and instead have bakes sweet potato or a whole food
light mayo
broccoli
Carbs = 65.64
Protein = 41.92
Fat = 12.37
Meal 6
2 wheetabix
skimmed milk
protein shake
salted peanuts
Carbs = 62.3
Protein = 54.7
Fat = 30.18
ratio
51% carbs = 1918.56kcal or 479.64g
20% fats = 747.75kcal or 83.08g
29% protein = 1090.36kcal or 272.59g
total = 3756.64kcal
thanks
James
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Letshavesome)
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RE: Any help with routine please - 7/23/2006 12:37:44 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
Status: offline
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Just wondering if this is any better
I was wondering what fruits i could replace for the banana and apples and now sure what to have for pre-workout? Im going to get some BCAA but what else do i need.
Meal 1
1 Yolk and 4 Whites
Porridge and raisins? (what protein could i have)
Mushrooms and peppers
Meal 2
Chicken Breast
Salad
Tomatos
Sweetcorn
Meal 3
Chicken Breast
White Rice
Baby carrots
Sweetcorn
Meal 4
Tuna
Light Mayo
Cucumber
Baby potatoes
Pre Workout
BCAA
???
Post Workout
BCAA
Orange juice
Protein shake
Meal 5
turkey breast
curly cale
bakes sweet potato or a whole food? e.g.
light mayo
broccoli
Meal 6
protein shake
Beef
Peas
(in reply to danmirage)
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RE: Any help with routine please - 7/23/2006 1:01:38 PM
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danmirage
Posts: 6023
Joined: 11/20/2005
Status: offline
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I would have fish oil or organic flax oil with the first meal.
You can use any protein powder, say pure whey with the 1st meal
Raisins are a fruit...not optimal...
quote:
I was wondering what fruits i could replace for the banana and apples
The point is that while cutting fruit is not the best food choice. When you return to maintenance or bulking then it is fine..but if fat loss is the goal..it is not optimal.
PWO notes for those cutting (not in the later stages!):
You need to be sure to account for these extra calories!
Otherwise this could amount to undesired weight!
30 min. before exercise
0.2 g/lb whey
Directly before exercise
5 g BCAAs (1/4 teaspoon per 35 pounds bodyweight) or 15 g EAAs (When you use EAAs you can leave the pre-exercise whey out)
During workout
0.2g/lb carbs. You consume this spread over the entire exercise period. (for serious low fat cutting, minimize this or leave it out)
Immediately following exercise
5 g BCAAs (1/4 teaspoon per 35 pounds bodyweight) or 15 g EAAs
(When you can not use BCAAs/Essential Amino Acids, take 0.2 g/lb whey 30 min. pre workout, and 0.1 g/lb whey following. During exercise you use the same amount of carbs.)
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to Letshavesome)
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RE: Any help with routine please - 7/23/2006 11:17:38 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
Status: offline
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thanks, ill leave out the fruit and take one of my shakes in the morning. Ill move the brocolli to meal 6. Then ill calculate the overall calories and ratio.
thanks
James
(in reply to danmirage)
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RE: Any help with routine please - 7/24/2006 12:59:19 PM
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Letshavesome
Posts: 97
Joined: 12/9/2005
Status: offline
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Just wondering, will 3700 calories be too much? For maintance shouldn't i be eating 3544.5? Im basing it on the formula but like you said its for untrained people but just checking. Also in terms of training, shall i keep it the same as ive been doing for the past 4 weeks or change it to more body weight exercises and low weight / high reps (endurance)?
thanks
James
(in reply to Letshavesome)
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