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Author Topic: Lowering my BF%, advice needed  (Read 2195 times)

kevinf

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Lowering my BF%, advice needed
« on: October 25, 2009, 06:07:06 AM »
im currently dieting and trying to get a <10% BF. Im currently at around 13% BF and have basically plateaued there for a couple weeks now. I do cardio about 4-5 times per week(40mins per session). But i think im failing in my diet.
Right now im eating about 4 meals a day, which consist of either 10oz fish,chicken, or steak with 1/2cup brown rice and 1/2cup of a green veggie for my meals. And in between im having 20g protein shakes.
Should i just eat fish and cut off the chicken and steak? and also no more brown rice? (effectively making my whole diet high protien)
Also, what do you guys do to satisfy the intense sugar/fat cravings that occur while on a diet?
 Thanks for the advice guys. Im currently preparing for my 1st local amature show(10.5 weeks) but i cant afford fancy nutritionist since I'm still in high school so I gotta figure out all my own prep work. Ill keep you updated with pics as the contest gets closer. THANKS!  ;D
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Matterhorn

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Re: Lowering my BF%, advice needed
« Reply #1 on: October 25, 2009, 06:12:23 AM »
Quote from: scarletknightNJ91 on October 25, 2009, 06:07:06 AM
im currently dieting and trying to get a <10% BF. Im currently at around 13% BF and have basically plateaued there for a couple weeks now. I do cardio about 4-5 times per week(40mins per session). But i think im failing in my diet.
Right now im eating about 4 meals a day, which consist of either 10oz fish,chicken, or steak with 1/2cup brown rice and 1/2cup of a green veggie for my meals. And in between im having 20g protein shakes.
Should i just eat fish and cut off the chicken and steak? and also no more brown rice? (effectively making my whole diet high protien)
Also, what do you guys do to satisfy the intense sugar/fat cravings that occur while on a diet?
 Thanks for the advice guys. Im currently preparing for my 1st local amature show(10.5 weeks) but i cant afford fancy nutritionist since I'm still in high school so I gotta figure out all my own prep work. Ill keep you updated with pics as the contest gets closer. THANKS!  ;D

cravings? go to a park and torture a pigeon.

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wavelength

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Re: Lowering my BF%, advice needed
« Reply #2 on: October 25, 2009, 06:15:44 AM »
Just lower your calories a little more and you'll start losing again.
You can eat chicken, steak, and brown rice, no problem.

You can battle the sugar and fat cravings simply by eating sugar and fat. As long as your protein is still high enough and total calories are low enough, no problem.

For the last week or two, you can try to play around with carbs and sodium as suggested by different pre-contest guides out there.
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Tapeworm

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Re: Lowering my BF%, advice needed
« Reply #3 on: October 25, 2009, 06:20:47 AM »
I only crave hard when I don't eat frequently enough.  More than 4 hours without a meal when dieting and I'll kill a man for a snickers bar.
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dyslexic

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Re: Lowering my BF%, advice needed
« Reply #4 on: October 25, 2009, 06:35:10 AM »
If you are dieting that hard you may need to bump the calories or have a "cheat day" or two. Figuring out your BMR is a good starting point. Who measures your bodyfat and how?


BTW, there is another board for nutrition and training questions...
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Mr Nobody

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Re: Lowering my BF%, advice needed
« Reply #5 on: October 25, 2009, 06:37:37 AM »
Quote from: Tapeworm on October 25, 2009, 06:20:47 AM
I only crave hard when I don't eat frequently enough.  More than 4 hours without a meal when dieting and I'll kill a man for a snickers bar.
1 snickers bar a day a can of soup will rip you up in a hurry and take care of the craving... ;D
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G o a t b o y

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Re: Lowering my BF%, advice needed
« Reply #6 on: October 25, 2009, 06:42:40 AM »
Quote from: dyslexic on October 25, 2009, 06:35:10 AM
BTW, there is another board for nutrition and training questions...


Yes, this board is intended solely for ridiculing oiled men in thongs and their fans schmoes!
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Tapeworm

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Re: Lowering my BF%, advice needed
« Reply #7 on: October 25, 2009, 06:47:11 AM »
Quote from: Mr Nobody on October 25, 2009, 06:37:37 AM
1 snickers bar a day a can of soup will rip you up in a hurry and take care of the craving... ;D

What, no 'kale greens' JF?!  ;D
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Method101

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Re: Lowering my BF%, advice needed
« Reply #8 on: October 25, 2009, 07:02:10 AM »
Eat 11 times your bodyweight in pounds in calories.

Hope this helps.
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Mr Nobody

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Re: Lowering my BF%, advice needed
« Reply #9 on: October 25, 2009, 07:20:38 AM »
Quote from: Tapeworm on October 25, 2009, 06:47:11 AM
What, no 'kale greens' JF?!  ;D
Kale greens will help you shit so a few of them is good low calories
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RJ DRIVER

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Re: Lowering my BF%, advice needed
« Reply #10 on: October 25, 2009, 07:23:51 AM »
ask regmac aka snickers.  He really knows how to leanup before a contest.
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johnnynoname

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Re: Lowering my BF%, advice needed
« Reply #11 on: October 25, 2009, 07:28:40 AM »
also, stop doing "conventional cardio" ie any machine cardio

switch to high intensity interval training
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Tre

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Re: Lowering my BF%, advice needed
« Reply #12 on: October 25, 2009, 08:09:45 AM »

Cravings? I'd definitely add another meal or two.

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Bast175

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Re: Lowering my BF%, advice needed
« Reply #13 on: October 25, 2009, 08:17:48 AM »
Quote from: scarletknightNJ91 on October 25, 2009, 06:07:06 AM

 But i think im failing in my diet.
Right now im eating about 4 meals a day, which consist of either 10oz fish,chicken, or steak with 1/2cup brown rice and 1/2cup of a green veggie for my meals. And in between im having 20g protein shakes.


Maybe eating 13 servings of fucking meat a day has something to do with that.
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Coach is Back!

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Re: Lowering my BF%, advice needed
« Reply #14 on: October 25, 2009, 08:25:56 AM »
GH, t3, clen, dnp. Problem solved :)
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kevinf

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Re: Lowering my BF%, advice needed
« Reply #15 on: October 25, 2009, 08:28:31 AM »
Quote from: Bast175 on October 25, 2009, 08:17:48 AM
Maybe eating 13 servings of fucking meat a day has something to do with that.

I don't eat 13 servings of meat a day. I said i eat 4 meals a day of either fish, chicken or steak.
 I usually only have meat about 2 times a week, as i dont like meat very much.
Thanks for the help guys, much appreciated! ill def keep all your advice in mind.   ;D  ;D
 

 
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Bast175

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Re: Lowering my BF%, advice needed
« Reply #16 on: October 25, 2009, 08:31:55 AM »
you're eating what 2300 calories a day in protein alone?
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kevinf

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Re: Lowering my BF%, advice needed
« Reply #17 on: October 25, 2009, 08:33:57 AM »
Quote from: dyslexic on October 25, 2009, 06:35:10 AM
If you are dieting that hard you may need to bump the calories or have a "cheat day" or two. Figuring out your BMR is a good starting point. Who measures your bodyfat and how?


BTW, there is another board for nutrition and training questions...

I get my body fat measured at my local gym by the personal trainers using a Baseline Silver Handgrip Body Fat Analyzer.  
Also, I didn't realize there was a nutrition section of the board. If a MOD could move this thread that would be KeWL.
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Red Hook

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Re: Lowering my BF%, advice needed
« Reply #18 on: October 25, 2009, 09:00:02 AM »
Quote from: scarletknightNJ91 on October 25, 2009, 06:07:06 AM
im currently dieting and trying to get a <10% BF. Im currently at around 13% BF and have basically plateaued there for a couple weeks now. I do cardio about 4-5 times per week(40mins per session). But i think im failing in my diet.
Right now im eating about 4 meals a day, which consist of either 10oz fish,chicken, or steak with 1/2cup brown rice and 1/2cup of a green veggie for my meals. And in between im having 20g protein shakes.
Should i just eat fish and cut off the chicken and steak? and also no more brown rice? (effectively making my whole diet high protien)
Also, what do you guys do to satisfy the intense sugar/fat cravings that occur while on a diet?
 Thanks for the advice guys. Im currently preparing for my 1st local amature show(10.5 weeks) but i cant afford fancy nutritionist since I'm still in high school so I gotta figure out all my own prep work. Ill keep you updated with pics as the contest gets closer. THANKS!  ;D

can someone guesstimate of how many calories he is consuming? it does seem some what high

also how tall are you and how much do you weigh?
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Silverback Gorilla

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Re: Lowering my BF%, advice needed
« Reply #19 on: October 25, 2009, 09:49:24 AM »
I think you need more fats in your diet, you have almost none except when you eat steak.  Add 4 tablespoons of olive oil a day and see what happens.  You're also probably eating too much protein.  I feel that you only need around 1gram per pound of body weight.  Best of luck  to you.
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Adam11

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Re: Lowering my BF%, advice needed
« Reply #20 on: October 25, 2009, 09:59:03 AM »
no rice at your last meal of the day and you will be happy ( carbs = energy you don't need energy when you sleep ) it works for me
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dyslexic

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Re: Lowering my BF%, advice needed
« Reply #21 on: October 25, 2009, 10:11:20 AM »
Quote from: scarletknightNJ91 on October 25, 2009, 08:33:57 AM
I get my body fat measured at my local gym by the personal trainers using a Baseline Silver Handgrip Body Fat Analyzer.  
Also, I didn't realize there was a nutrition section of the board. If a MOD could move this thread that would be KeWL.


Dude, I'm just fuckin around. I could care less where you post  ;D
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chaos

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Re: Lowering my BF%, advice needed
« Reply #22 on: October 25, 2009, 11:04:25 AM »
Quote from: JME on October 25, 2009, 08:25:56 AM
GH, t3, clen, dnp. Problem solved :)
Not everyone wants to use drugs like you do Coach. ;)

How's Jesus treating you these days?
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Coach is Back!

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Re: Lowering my BF%, advice needed
« Reply #23 on: October 25, 2009, 11:19:33 AM »
Quote from: chaos on October 25, 2009, 11:04:25 AM
Not everyone wants to use drugs like you do Coach. ;)

How's Jesus treating you these days?

Very well 8)
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chaos

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Re: Lowering my BF%, advice needed
« Reply #24 on: October 25, 2009, 11:25:34 AM »
Quote from: JME on October 25, 2009, 11:19:33 AM
Very well 8)
Getting you all the gh, clen, t3, dnp you can handle? :D
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